First, I want to give a big congratulations to all of you for sticking it out for our 8 week Lean & Mean Challenge! The performance test was a doozy, but it says a lot about everyone because you didn’t quit or give up. This proves just how powerful and awesome you all are! Regardless of outcome, you all should be proud of your effort…we are.
We aim to improve a little bit each day, or week. Consistent, incremental improvements lead to big results over the long-term. If you did not realize the results you expected then let’s work together to determine what happened and come up with a plan going forward. Our goal, our passion, is seeing you succeed. This is why we dole out some tough love now and then, and push you to be better. To squeeze out one more rep. To swing the heavier kettlebell. Because we know you can do it. You just need to believe in yourselves. However, as we have said time and time again, it isn’t just about the training. Nutrition, sleep quality, and stress levels all play a huge role in accomplishing your fitness goals. Sleep and stress we will cover in a follow up blog. Today, we want to pick up on the nutrition protocol that was started week 2 of the challenge. Early on in the challenge we shared the “7 Day Detox”. It was a hot topic, it stimulated conversation, but most importantly…it worked! Although those who completed the detox almost swore off vegetables completely.
“You’ll never lose as much weight as you desire, lean out, don’t even think about being ripped without changing your diet. It’s as simple as that. So what changes should you make? This is where you’ll get a million different answers. It seems that every week a new book, article, or diet comes out claiming there’s a better way to lose fat. But you know it’s the same ol’ B.S.
I can sum it up for you right now. The key to losing fat super fast and finally get the lean body you want hinges on vegetables. Yuck. Vegetables. Who likes them, anyway? Not me. If I never had another one again it’d be too soon. But vegetables are loaded with all the stuff you probably don’t get enough of such as vitamins, minerals, fiber and phytonutrients while being low in the stuff you probably are getting too much of: calories. Whenever a client needs to lose fat like yesterday, I put him/her on a diet that consists mainly of veggies. It not only works for them, it also always works for me.
And let me tell ya, it works fast!
However, like I mentioned, most people don’t like vegetables. So the question is: How bad do you want to lose fat? If you’re sick of feeling like your fat loss is going nowhere, it’s time to get focused and just do the vegetable thing. The good news is that you can eat any vegetables from the following list in any amount. Just eat until you’re full four times a day. After day 1, the diet will slightly shift toward protein sources.
Trust me when I say that this is one of the fastest, healthiest ways to boost fat burning to the max. It’s not easy, but it works incredibly well.”
– Chad Waterbury
As evidence, 18 members successfully completed the detox and then reassessed. On average, each person lost 6 lbs, decreased body fat by 1.5%, and lost 1.5 inches (waist/hip). Not bad eh?! As much as it is physical, this is a test of self-control and having the mental strength to tough it out for a week of eating without the cheat foods – wine, junk food, pop, coffee, pastas, dairy, fruit, candy. After 7 days we realize we don’t NEED all of the cheats (not including fruit in this) as frequently as we think. The 7 Day Detox gave us structure, and most of us need structure. It provides the framework for a healthy eating plan that we can adapt daily, especially when we need a jump start. It’s simple; consume veggies, lean protein sources, and water. I told you it was simple! But that does not mean it’s easy. It limits everything we are used to eating.
Your diet shouldn’t be what consumes you. I love to eat, you love to eat, we should all love to eat because it helps us perform better (stronger, mobility, mood) and is the #1 way we can prevent or at least minimize the onset of certain diseases (diabetes, cancers, obesity, stroke, CVD). Don’t do it solely for looks, do it for yourself. Do it because it will help you reach your goals. The unwanted fat will come off as you eat to increase lean muscle and performance. There will be ups and downs but if you make fundamental behavioral changes, that most are not willing to make, you will be successful. YOU CAN DO IT!
So you say you want to make this a lifestyle change and the 7 day detox is impossible to do forever?! Yes, it is, and it’s not advised to do but once every 8 weeks. Instead, use it as a framework and template to get back on track or give your organs a break from digesting all the ”junk” foods we love that cause inflammation, weight gain, bloat, loss of energy, and crummy sleep. So, how do we incorporate this semi-fast outline into our daily routine?
DAYS 5-7: At 8am, noon, 4pm, and 8pm eat vegetables in any combination and quantity and have 20 grams of protein (3-4 ounces) from fish, chicken, lean beef, turkey, seafood or 3-4 eggs at each meal. Drink 100 ounces of water
Vegetables: (These can be eaten raw, steamed, or in a big salad drizzled with a little olive oil and/or balsamic vinegar) Artichoke, Asparagus, Beets, Bok Choy, Broccoli, Brussel Sprouts, Cabbage, Carrots, Cauliflower, Celery, Green Beans, Kale, Mushrooms, Onions, Peppers, Spinach, Squash, Tomato
The other 20% should be spread out between:
Daily: 1-2 pieces of fruit or 1-2 cups (especially apples and berries, melons, oranges)
Daily: 2-4 servings (size of your thumb) of mixed nuts, olive oil, flaxseeds/oil, fish oil, avocado
Daily: 1-2 servings (fist size) of other healthy carbs not called VEGETABLES – mixed beans, quinoa, whole oat, sweet potatoes, whole grain rice
Weekly: 1-3 splurge snacks – Includes your typical restaurant food, candy, booze, wine, beer, pastas, refined carbohydrates, most bread
**make it a reward to only splurge if you earned, preferably only after a workout**
Take steps to make you happy and healthy. If you are already at this point, GREAT, let’s keep it going!!
We hope this helps and feel free to ask us any questions! Remember, everyone that signs for an annual membership receive at least one nutritional consultation (or 1:1 personal training session). Please use it!
Dedicated to your Success,
C Waterbury. (2011, March 17). How to Get Ripped with Food: A 7-Day Detox Plan. Retrieved from http://chadwaterbury.com/how-to-get-ripped-with-food-a-7-day-plan/