High Volume Foods, Efficient Workouts, Plan Non-Drinking Activities
"The stronger you get physically, the harder it becomes to settle for anything less than excellence anywhere else."
Workout of the Week: 250 Pull-up / Pushup / Kettlebell / Lunge Circuit
As fast as you can without breaking form, complete:
25 pullups
50 pushups
75 kettlebell swings
100 lunges
If you can complete this in under 10 minutes, you're a beast. If you get through it and feel like it's not enough, do it again, and again. If you don't have a piece of equipment (like a kettlebell), sub in another exercise like situps or squats (or burpees if you're a savage).
Nutrition Tip: Eat High Volume Foods
Focusing on consuming mostly high volume foods could be the key to your fat loss goals.
High volume foods contain fewer calories per gram compared to more calorically dense foods. Eating these foods allows you to eat larger portions while consuming fewer calories. They are usually high in fiber and/or water. They will fill you up quickly while resulting in a relatively low caloric intake.
Here are some high volume food options:
Protein: Shrimp, Egg Whites, Ground Turkey, Tuna, Chicken Breast
Carbohydrates: Fruits like Watermelon, Strawberries, and Cantaloupe. Vegetables like Celery, Lettuce, and Cucumbers. Popcorn.
Make foods like these staples of your diet, and watch the body fat melt.
Alcohol Tip: Plan Non-Drinking Activities
During my heavier drinking days, I would often drink out of boredom or laziness. "There's nothing else going on, so I may as well meet up with whoever is around and start boozing."
I still love to drink with my friends and family, and I often do. But to help curb this driver, I now prioritize planning activities that are not necessarily centered around drinking, like:
9 holes of golf in the morning before work with friends
Going for a walk or bike ride
Surfing, paddle boarding, or kayaking
Going to a movie
Going out to dinner vs. just meeting up at the bar
These are just a few examples. Sub in whatever physical or non-physical activity is most enjoyable for you, and proactively make plans.
Stay well this week,
Hal the Health Coach
