Good morning, Jason here!
Are you ready to crush this thing?
I can’t wait for you to see what we have in store for you!
Each Day you will have 3 “ACTION ITEMS” to tackle.
In each day’s ACTION ITEMS, we will be focusing on 3 domains.
1. Nutrition
2. Training
3. Mindset
Without any further ado… LET’S GET STARTED!
Day One Nutrition –
When Will You Eat?
The importance of meal timing and meal frequency.
Of all the Habits in all the Lands, there is ONE Habit that stands above all else when it comes to staying lean and fit for life:
Having a standard eating schedule you stick to daily.
The technical terms for this are your “meal timing” and your “meal frequency”.
Let me explain…
Meal timing means “when you eat each day”.
Meal frequency means “how often you eat each day”.
Being on a standard meal schedule will provide you with a number of positive benefits.
First, our bodies love rhythm, consistency, and predictability.
When you go to bed and rise at the same times each day, you sleep better.
When you exercise at the same time each day, often you train better.
And when you eat at roughly the same times each day (and in the same amounts), your digestion system and overall sense of wellness will be improved.
When our bodies are exposed to stimuli at the same times each day, lots of chemical changes happen inside of us.
This is especially true when we eat.
If you stick to a proper schedule, your body begins to “anticipate” when you’ll eat – and this is equally as important – it also begins to anticipate when you won’t be eating.
Why does that last part matter?
If your body knows it’s not getting food for a bit, you will naturally reduce the hunger you feel.
It’s true – if you stick to a proper eating pattern, you will alleviate much of the hunger associated with dieting.
Dieting with less hunger? Yes please, I’m in!
Sticking to a standard schedule also teaches you when you WON’T be eating.
That’s kind of important as well…
“Grazing” and snacking are horrible habits for overall wellness and leanness.
When you have a standard eating schedule, you’re more likely to pass by those work treats or snacks that just seem to “pop up” everywhere in your daily life.
Also, I want to fill you in on a few things here before we move on…
Key Takeaways:
You may have heard some (false) myths about meal timing and meal frequency, so let’s start there…
Myth #1: You must eat small, frequent meals to “stoke your metabolism”
Myth #2: Anything you eat past a certain time will cause you to gain fat.
Myth #3: If you don’t eat protein every 3-4 hours, you will lose muscle.
Myth #4: All carbs eaten at night get converted into body fat.
Now, I won’t lie – I have no idea why these preposterous myths are still floating around out there.
I even see actual coaches still spouting these 30 year old (or more) myths.
I can assure you – they’re all, 100% false.
I’ve had (literally) hundreds of clients who have tested all of those myths out and there isn’t a shred of truth to any of them.
So… how many meals per day *should* you eat?
Our Suggestion To You:
There is no reason to be excessive about your meals and eat 7-8 times per day.
You should eat between 2 and 4 times per day, depending on your preferences.
A few sample set-ups:
==> Skip breakfast and eat lunch and dinner.
(Gasp! Yep, this works great for dieting, regardless of what the cereal manufacturers are telling you.)
==> Eat a standard, 3-meal format of breakfast, lunch, and dinner.
(Just like Momma told you to do – this is my preference)
==> Eat breakfast, lunch, and dinner – and mix in a snack wherever you prefer.
(For those who get a bit hungry in the afternoons!)
ACTION ITEM – Right here, right now – you need to pick your meal frequency!
And starting TODAY – you will eat at those times… and you WON’T eat at other times, so your body gets used to its new eating schedule.
***Do remember, we are “Habit Stacking” this week.
Habit Stacking means each day we will learn a powerful new strategy and we will “layer” it on top of the rest of the strategies we’ve learned.
So this is your first Habit to stack!
Figure out your Meal Timing and Frequency – and stick to it like glue from here on out.
Day One Training –
3 Classic, Strength Training Movements
Strength And Muscle – The Key To A Long, Healthy Life
It is my firm recommendation every human being on earth needs to strength train with Progressive Overload.
Progressive Overload means each time in the gym, you are intently focused on getting stronger – either by adding a bit more weight, or by completing a few more sets/reps if adding weight isn’t yet possible.
This should be the foundation of any proper wellness system.
The benefits are enormous:
- Lower body fat levels
- Higher amount of muscle mass
- Greater strength
- More robust tendons, joints, and ligaments
- Less prone to injuries over time
- Better immune system
- Increased bone density
- Higher testosterone levels (Important for men AND women for proper sexual function)
- Increased life span
- Easier to complete daily tasks
- Best carryover to other sports (all sports performance will improve from strength training)
- Increased confidence
- Look better naked
The benefits are so tremendous, it would be almost silly to not focus on regular and consistent strength training.
There are 3 main movement patterns in the gym we will focus on for Day One: Pushes, Pulls, and Squats.
Key Takeaway:
The 4th main movement pattern is the “hip hinge” or “deadlift”.
Examples of these include deadlifts/variations, hip thrusts, kettlebell swings, cable rope pull throughs, etc.
For the purposes of the 5DC, we will not be performing any hip hinges, but rest assured our clients use them in every training program (and you should, too).
Movement #1: “Pushes”
A “push” means you are “pushing” the weight away from you.
Examples of “pushes”:
==> Bench Press
==> Incline Bench Press
==> Shoulder Press
==> Push-Ups
==> Bodyweight Dips (with a dip station)
Movement #2: “Pulls”
A “pull” means you are “pulling” the weight towards you.
Examples of “pulls”:
==> Pull-Ups
==> Chin-Ups
==> Pull Downs
==> Upright Rows
==> Bent Over Rows (with a barbell or dumbbells)
==> Seated Cable Rows
Movement #3: “Squats”
A “squat” means you will bend down and “stand up” with extra weight.
Examples of “squats”:
==> Back Squats
==> Front Squats
==> Goblet Squats (with a dumbbell)
==> Leg Presses
==> Split Squats (with one leg at a time)
Today’s Workout:
In today’s workout, we are going to be using barbells, baby, and performing two “pushes”, two “pulls”, and one “squat”.
Here is how our workout will go:
(If you’re unsure of how to do one of the movements, click on the name and you will be taken to a link showing you how to perform it safely and correctly.)
Bench Press (with either a barbell or with dumbbells):
Sets: 3
Reps Per Set: 8-10
Rest Between Sets: 90 – 120 seconds
Notes:
If you’re comfortable with a barbell, go for it. If you are not comfortable using the barbell (that’s the long, 45 pound bar), then choose a pair of dumbbells that work for you.
Go slowly, lower the barbell or dumbbells all the way to your chest and push them back up immediately, keeping under control at all times.
Chin-Ups (or chin-up grip pulldowns)
Sets: 3
Reps Per Set: 10-12
Rest Between Sets: 2 minutes
Notes:
Chin-ups are performed with your palms facing your body. Be sure to “pull” the weight with your elbows, not your biceps (or you could end up with sore arms).
If you cannot perform at least 5 chin-ups, be sure to use the pulldown machine at your gym.
Barbell Overhead Shoulder Presses
Sets: 3
Reps Per Set: 6-8
Rest Between Sets: 2 minutes
Notes:
These can be performed either standing or sitting, depending on what your gym has available and your personal preference.
If you’ve never done these before, they are a difficult movement. Go light and keep good form – the bar should track right in front of your face and reach at least your chin. Better yet – bring it all the way down to your chest.
Sets: 3
Reps Per Set: 8-10
Rest Between Sets: 2 minutes
Notes:
These can be performed with your hips “hinged” – at about a 45 degree angle.
Keep your elbows tucked close to your sides, and use your back muscles to lift the weight.
Think “pull with your elbows” – this allows you to activate your back muscles instead of your biceps.
Pull the weight towards your midsection until it touches your abdomen, and then lower it back to the starting position.
Goblet Squats (either with bodyweight or with dumbbells)
Sets: 3
Reps Per Set: 12-15
Rest Between Sets: 3 minutes
Notes: The weight should be on the midfoot to the heel.
Slowly move backward with your hips FIRST, until your hip crease meets knee height.
Using your glutes and hamstrings, push yourself back up.
———
This entire workout should take you about 45 minutes to do – and it will allow you to boost your metabolism, build strength, and feel great!
ACTION ITEM – You’ve got your workout – now get out there and crush it! 🙂
Alternative Bodyweight Routine
For those without gym access.
Here is a phenomenal workout specifically designed to be used for traveling or at home – guaranteed to have you sweating and feeling amazing.
Bodyweight Routine
Bodyweight Sumo (Wide Stance) Squat (4 x 12)
Close Grip Push-Ups (3 x failure) – can be kneeling
Single-Leg Bodyweight Lunge (5 x 10/leg)
Quadrupled Donkey Kick (4 x 15/leg)
**The video shows the donkey kick “machine”, but you will do these with bodyweight kneeling on the floor, one leg at a time.
Single Leg BW Glute Bridge (3 x 10)
Burpees (3 x 12)
Day One Mindset –
Are You Minimizing The Change?
Hey, I have a secret on how to successfully make “big changes” in your life.
You see, I’ve coached over 7,000 men and women through fat loss. I know what it takes to make real, permanent changes.
(Come a bit closer, this is kind of a big deal……)
Are you ready to figure out how to accomplish massive goals? Huge dreams? Completely transform yourself?
I got you covered – watch this short video, and you’ll be on your way. -Jason