Hey, Jason here, good morning!
We’re on the home stretch – it’s our final day for the Habit Bootcamp.
Let’s finish strong and nail this thing!
Game on, let’s do this…
Day Five
Nutritional Focus: Dietary Fat Consumption
Healthy Habits For The Day:
- Be sure you’re aware of how much dietary fat you’re consuming each day – most people pay close attention to their carbs, but often times, ignore the fat content of their diets.
- Fat has over twice as many calories per gram than protein or carbohydrates, and it doesn’t fill you up as effectively, either.
- Fat has a ‘TEF’ of a paltry 3% – nearly all the fat you consume past your maintenance becomes body fat quickly.
- Fat is an essential nutrient for us; just be aware of it and don’t overconsume it.
Boy how times change… as evidenced by these 2 Time magazine covers 30 years apart.
In the 1990’s, we just knew that fats were bad for you.
You’ve seen the clips of fat in the pan, right?
That stuff just had to clog your arteries the same way it clogs your kitchen drain!
I mean, come on – it was CALLED “fat” – it just HAD to make you fat, right?
Not so fast, kemosabe.
Turns out we were a bit misguided.
As a whole, our obesity epidemic didn’t do a 180.
In fact, we actually became even more overweight as a whole.
Enter the mid-2000’s to the present day.
“Fat” suddenly became “good”.
Even saturated fat.
We became a society that drank whole milk by the gallon, ate red meat by the pound, poured coconut oil over everything, and even started putting butter in our coffee to make us BULLETPROOF!
And did it work?
Now that everyone is scared of carbs, did we get healthier as a whole?
Sugar and high fructose corn syrup consumption per capita has plummeted over the last decade in America, and we’re fatter than ever before.
Somehow, all the low-carb diets in the world just aren’t working for us…
Being a fitness coach, I’ve heard it all and seen it all.
“Carb fear” is everywhere right now…
If you asked a random, ‘health conscious’ person, odds are good they’ll be able to give you a solid estimation of how many carbs they’re eating each day.
But dietary fat?
Pshhhhht, most people have no idea just how much they’re consuming.
And that’s a problem…
Plus, combine this with the fact that ‘everyone knows fat is good’ and you have a ‘Health Halo’ around fatty foods.
They get glorified as being ‘superfoods’ so people eat them too frequently.
This includes foods like:
- Nuts and nut butters
- Avocados
- Coconut oil
- Butter
- Whole milk and cream
- Eggs
Are there health benefits to the above foods?
Yes, 100%.
Can (and possibly should) they be a part of a balanced and healthy diet?
Absolutely.
Should you eat the above foods non-stop, without restraint?
Nope – in reality, you shouldn’t do that with *any* foods, whether you think they’re healthy or not.
The poison is ALWAYS in the dose.
Yes, these foods have essential vitamins and minerals, but if fat loss is your primary goal, keeping your fat intake unchecked is a recipe for disaster.
Fat has twice as many calories as protein and carbs have.
Plus, it’s the least filling macronutrient there is.
You can eat a TON of fat without even noticing it.
Trust me… I’ve done it… many times.
Key Takeaway:
Remember back in Day 2, when we discussed the “Thermal Effect of Food” – or “TEF” for short?
We talked about how protein has the highest TEF of the 3 macronutrients – 25% of protein’s calories are used in the digestion process.
The other 2 macronutrients have a “TEF” as well.
Carbohydrates have the 2nd highest TEF, clocking in at 10%.
10% of carb calories get used in the digestion process.
Guess what macro has the worst TEF?
Yep, fat, that’s what.
Fat only has a 3% TEF.
This means nearly ALL of the fat you consume over your maintenance becomes body fat quickly and efficiently.
Plus, it’s easily the least filling of the 3 macronutrients.
1 tablespoon of olive oil is 200 calories.
1 apple + 1 banana is also 200 calories.
Which do you think will fill you up more?
Do you STILL think carbs are “bad” and fat is “good”?
I hope you’re starting to see the light here…
Here’s a quick guide to help you reign in your fat consumption.
It’s not advised to add additional fats to your diet via creamy dressings, butters, oils, etc.
If a sauce/dressing is required for the dish, go for the lowest fat/calorie options available.
When dieting, the vast majority of your dietary fat intake should come as a byproduct of the foods you’re eating.
If you’re eating 3 meals per day, let one of those meals be a bit fattier – make the protein source either ground beef, salmon, fattier fish or pork, etc.
Then, make the protein source for the other meals leaner – chicken breast, turkey breast, or perhaps leaner cuts of fish, beef, or pork.
It’s not uncommon for new clients to start tracking their meals and then realize they’re eating 1,000+ grams of fat per day.
Don’t let this happen to you!
Your Workout For The Day:
Density Training
Awwww, yeah, are you ready to get into the gym and rock and roll?
We are going to use one of our FAVORITE muscle building, fat-shredding workout formats – DENSITY TRAINING!
Here’s how this works:
We are going to do our main exercises for 10 minutes each, and our accessory exercises for 5 minutes each.
You are going to aim for a weight that you can do from between 8-12 reps.
On the main movements once you reach failure, you will wait a STRICT 60 seconds, and go again.
On the accessory movements once you reach failure, you will wait a STRICT 30 seconds, and go again.
If you find yourself getting less than 8 reps, you will need to lower the weight for the next set.
Keep the timer running, because once you hit 10 minutes on the clock in total time for the exercise, you move on to the next exercise.
The purpose of density training is to get as many sets as you can in during your workout.
You should get 7-8 sets of each exercise per 10 minute block. That’s up to 40 sets in total – in just 50 minutes of training!
Kick ass!
Here is your Density Training routine for today:
Chest Press Machine
Duration: 10 minutes
Reps: 8-12 (if you dip below 8 reps, reduce weight to get your reps in the 8-12 range)
Rest: 1 minute between sets
Pulldowns or Pull-ups
Duration: 10 minutes
Reps: 8-12 (if you dip below 8 reps, reduce weight to get your reps in the 8-12 range)
Rest: 1 minute between sets
Dumbbell Step Ups
Duration: 10 minutes
Reps: 8-12 (Do not push this to failure)
Rest: 1 minute between sets
Dumbbell Bicep Hammer Curls
Duration: 5 minutes
Reps: 8-12 (if you dip below 8 reps, reduce weight to get your reps in the 8-12 range)
Rest: 30 seconds between sets
Tricep Kickbacks
Duration: 5 minutes
Reps: 8-12 (if you dip below 8 reps, reduce weight to get your reps in the 8-12 range)
Rest: 30 seconds between sets
Alternate Bodyweight Workout
Your Density Training Workout:
Exercise #1: Push-Ups (can be kneeling) – 10 Minutes, with 1 Minute Of Rest Between Each Set, taking each set to failure.
Exercise #2: 3D Lunges – 10 Minutes, with 1 Minute Of Rest Between Each Set. Each set is 4 3D Lunges per side (watch the video for explanation of 3D lunges)
Exercise #3: Ape Walk – 10 Minutes, with 1 Minute Of Rest Between Each Set. Each set is once across the floor.
Exercise #4: Thrusters – 10 Minutes, with 1 Minute Of Rest Between Each Set. Each set is 15 thrusters.
Day Five Mindset:
The Motivation TRAP
One of the most common questions I get in my inbox is, “Coach J, how do you stay so motivated to train and eat right year after year?”
Which makes me smile every single time.
Do you honestly think after 15+ years of consistent strength training, I’m “fired up” to go to the gym each day?
Are you fired up for the 13,029th time you do anything in life?
No, of course not.
Instead, we first need to understand something – we need to realize that Motivation is a LIE.
And I’m going to break it down for you so you know exactly what you need to do instead of waiting around to be “motivated” in this video, “The Motivation Trap”:
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Have a great Day 5, Soldier.
-Coach J
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I’m Ready To Start On My New, Healthy Lifestyle, Jason!
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