Josh Hillis' Fat Loss and Fitness

How Did Lauren Conrad Really Eat? (to be on the cover of SHAPE Magazine)

Often people wonder, what does it really take to get that lean?

Or people think that it's just genetics or photoshop.  That celebrities have some super secret trick that mere mortals can't possibly replicate. 

While a lot of them have unbelievable genetics, a lot of them really have to work for it. I get the feeling that Lauren Conrad really has to work for it.

While I'm sure there is airbrushing and photoshopping going on, the reality is that these girls are actually in wicked shape before that. 

There are too many paparazzi pictures in all of the magazines showing what they really look like.  The paparazzi pictures look pretty much the same.  Lauren is actually that lean in real life.

What Lauren Conrad Really Did To Get In Shape for the SHAPE Magazine Cover

1.) She avoided all processed carbs, like bread and pasta, for three months.

2.) She ate lots of  whole food unprocessed carbs, like fruits and vegetables...  For three months.

3.) She ate lean proteins, like chicken and fish, at every meal...  For three months.

4.) She ate small meals spaced evenly throughout the day...  For three months.

5.) She worked out five days per week: Lifted weights (think squats, lunges, pushups, and rows) twice per week, and ran three times per week... for three months.

6.) She ate one "cheat meal" per week - a spoonful of cookie dough.

What Would Happen If You Did That?

With that kind of food, ANYONE would get in amazing shape. 

If you ate like that, it wouldn't matter your genetics, your thyroid, your parents, your metabolism, what point you are starting from, what happened last week - none of that would matter.

Anyone who ate like that would get amazing results.

But who eats like that?

Why Lauren Eats Better Than You Do

The truth is, if you were going to be on the cover of a magazine in your bikini, you'd probably lock up your diet also.

Most people never have that kind of accountability.

It's her job to look hot.  If Lauren Conrad doesn't look like that, she gets replaced by someone who does.

I've had a million clients who "couldn't get their workout and diet together" until six weeks before their "big event".  Doesn't matter what the event is - could be spring break, a wedding, a 10 year high school reunion, whatever.  The point is, when the pressure is on, people find a way to make it work.

All of a sudden, six weeks out, people start eating perfectly. 

When the pressure is on, the out of control free meals aren't worth it anymore.

When there is the accountability of having to wear a bikini, or board shorts or swimsuit in public - that's when things turn around.  That's when people start to eat like rock stars.

Summer is The Accountability Right Now

You don't want to be the girl wearing the one piece bathing suit because you're ashamed to wear a bikini.  Everyone is looking at the girls in the bikinis.

You don't want to be the only guy with his shirt on, when the rest of the guys have their shirts off.  Seriously, don't be that guy.

You might not be able to get a Lauren Conrad body by the time summer is over.  I don't know what place you are starting from.  But you can definitely lose 1-2lbs of fat, every single week, for the rest of the summer. 

If you followed how Lauren ate, and lost 1-2lbs of fat, every single week, all summer long, it could change your life.  This could be the summer where, every single week, you feel better about your body than you did the week before.

It doesn't matter where you are now.  You could be 3lbs from your goal, or you could be 50lbs from your goal.  Every single week you can get a little better. 

And just being on the path to your goal totally transforms you.  By doing the work and getting results, you get to live into that future.

When you are getting stronger, getting fitter, and getting leaner, you just feel awesome.  You walk differently.  You look at yourself differently.  And because you're getting results, your clothes fit better =)

If I'm driving West, eventually I'm going to hit California.  I don't need to be in California right this second, but I know I'm going to get there.  In fact, I can look at how fast I'm driving, and accurately predict how long it's going to take to get there.

It's the same with your fitness goals.  If you are losing 1-2lbs of fat per week, it's only a matter of time before you hit your goal.  Just keep on driving.

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Josh News: Fighter Workouts for Fat Loss 

I know, I know.  I promised it would come out months ago.  Soon very soon.

These things always take way longer than I thought they would.

Right now I'm putting together all of the testimonials and after pictures.  It's really, really cool. 

In fact, collecting all of the after pictures and writing up everyone's story is my favorite part of my job.  I get totally pumped. 

It's totally inspiring, and when it's all done I can't wait to share it with you guys.

It's funny, I have a friend who does a lot of fitness marketing who told me "Wow, the after pictures for The Stubborn Seven Pounds are amazing!"  I'm thinking, "Just wait 'til you see the new ones for Fighter Workouts for Fat Loss!"

But I didn't realize until he said that, that most of the e-books being sold online don't have any after pictures.  It kind of shocked me.  Do these people have clients who get results? 

The only reason I wrote a book is because my clients get results.  In fact, I have three more books that I'm going to write just because of specific situations that came up with my clients. 

That's another super fun part of my job, getting creative with fat loss workout programming when "life happens".  It's cool getting clients results in less than perfect circumstances.  And it keeps my job interesting and challenging.

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By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds

Josh is currently finishing up his second book Fighter Workouts for Fat Loss

Josh is a fat loss expert, a level 2 kettlebell instructor and 24 Hour Fitness Master Trainer in Denver, Colorado.  Josh helps women and men lose stubborn fat.

 

"I got more results working with Josh for six weeks than I did in the previous two years" -Stephanie Weis

© Joshua Hillis 2008

 

Heidi Montag's Bikini Body Diet and Workout

Heidi Montag "Has Never Been On A Diet"

I got a ton of email last year when Jessica Alba said she "isn't on a diet".  Here is how Heidi Montag eats when she "isn't on a diet":

1.) Every meal Heidi eats contains lean protein and lots of veggies.
2.) She eats 5-7 mini meals, all good whole foods
3.) No alcohol
4.) Heidi sleeps at least 7 hours every day

The reason that Heidi doesn't have to go on a diet is because she eats perfectly already. 

And you see this a lot with celebrities, they have habitual perfect diets.  I know, it's shocking, but people who are leaner than you are almost always have better eating habits than you do.

In athletics, we say that the first 1000 repetitions of any skill you're in the practice phase.   You have to think about it every rep to get it right.

Eating right is a skill.  Building good habits, food wise, is a skill. 

But after a year of eating awesome rockstar fuel, it becomes a habit.  You're not "on a diet" you just eat good things all the time.

Heidi Montag's Workout

Online Videos by Veoh.com

Speedwalking and Kickboxing Classes Didn't Get Heidi The "Dancer's Body Look" That She Wanted

She got a trainer because speedwalking and kickboxing classes weren't getting her the body she wanted.  I know that longtime readers of this blog probably aren't shocked by that.

She asked her trainer John Damon to get her a "dancer's body look."  Unsurprisingly, they adding in weight training.

Heidi's workout is pretty basic.  Her trainer has her do "a ton of lower body stuff".  It looks to be a bunch of different lunge variations and squat variations.

The core of the workout program is full body, athletic movements. 

On top of that, she does some fairly basic arm work - curls and pulldowns.

I would say that the reason that she is spending 1-2 hours a day in the gym, instead of 30 mins to 1.5 hours is because they are piling low intensity exercises on top of the power exercises that they are doing. 

95% of her results are coming from the squats and lunges.  The arm stuff she is doing is ok once in a while, or for fun, but she could get more bang for her buck doing pullups and dips (like Jessica Biel).

Most of my clients don't have two hours a day to spend in the gym, and that's the biggest reason we don't do a lot of small muscle work.  We focus on the big payoff, big bang exercises.  We cut out all of the low return, small exercises.  That way we get the most results for the least amount of time spent in the gym.

Clearly Heidi is working hard, it sounds like she doesn't miss workouts often.  She's in the gym 6 days a week with her trainer.  Between all the hard work she puts in with her training, and her ongoing perfect eating habits, it's no surprise she has a kick ass body.

The Heidi Montag Body

So Heidi's results are coming from three things:

1.) A perfect diet.

2.) Squats and lunges.

3.) Consistency in the gym.

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Josh News: Now I'm on Twitter! 

Do you use Twitter?

It's like the ultimate micro-blog. 

If you want access to like way too much information about what I'm up to - follow me on twitter! 

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By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds

Josh is currently finishing up his second book Fighter Workouts for Fat Loss

Josh is a fat loss expert, a level 2 kettlebell instructor and 24 Hour Fitness Master Trainer in Denver, Colorado.  Josh helps women and men lose stubborn fat.

 

"I got more results working with Josh for six weeks than I did in the previous two years" -Stephanie Weis

© Joshua Hillis 2008

My Favorite Breakfast

It's a smoothie, because I like something quick, easy, and sweet tasting in the morning.

Josh's Breakfast Smoothie:

2 servings Egg Whites (pasteurized) - 60 calories, 12g of protein
1 Açai - 100 calories
1 Banana - 100 calories
1/2 cup Water - 0 calories
Stevia - 0 calories

It's 260 calories, and it tastes awesome.

Ok, I admit it - I usually double the Açai  So it's 2 original Açai packets, 2 servings of egg whites, 1 bananas, 1 cup of water, and extra Stevia.  That way it fits better into my caloric requirements for the day. 

You've got to take a look at what you need, calorie wise, each day.  I'm shooting for 3500 calories per day.  A female client with a weight loss goal may be in the 1400-1700 calorie range.  It all depends on your body and your goals.

I like to use egg whites because whey protein powder doesn't agree with me.  Also, egg whites are pretty much tasteless.

I use Pasteurized egg whites because they won't give you salmonella

Açai is an Amazon rainforest fruit I got hooked on while I was in Rio De Janeiro, Brazil.  People keep saying it's really healthy and stuff, but I just like the taste.

I get the Açai that's sweetened with guarana syrup.  If you get the pure Açai, it's a little bit bitter.

If you didn't want to use Açai (it's a little spendy), you could use a cup of strawberries (only 50 calories).  Or, if you've got some calories to spare, you could do both Açai and Strawberries, and the smoothie would still only be 310 total.

Stevia is a root that is really sweet.  I prefer Stevia to artificial sweeteners like aspartame and acesulfame, or anything else that kills lab rats.

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Josh News: The Making Of The Fitness and Fat Loss Blog

"Why so many articles on celebrity fitness?"  People ask.

I don't know.  I kinda just write about what ever sounds like fun to write about.

Here is how I write.  Once a month I'll write the first 10% of about 15 articles. 

Then, over the course of the month, I'll fill in the four that look like the most fun to write.

So that's why it kind of goes in phases, like a month of nutrition, or a month of celebrity workouts.

And I'm always intrigued by people who have the bodies my clients want.  I always want to know, who's doing smart workouts?  Who's doing stupid workouts but has perfect nutrition?  Who's lying about not being on a diet?  It's all really fun for me.

Also, I feel like if I always write about what's fun for me to write about, then the quality will always be up.

I've got some articles I've been trying to finish for a year.  I figure there is a reason for that.

Some articles don't seem like work at all, like I'm just playing.  Those are the ones that typically get the most readers.   

Do you use Twitter?

It's like the ultimate micro-blog. 

If you want access to like way too much information about what I'm up to - follow me on twitter! 

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By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds

Josh is currently finishing up his second book Fighter Workouts for Fat Loss

Josh is a fat loss expert, a level 2 kettlebell instructor and 24 Hour Fitness Master Trainer in Denver, Colorado.  Josh helps women and men lose stubborn fat.

© Joshua Hillis 2008

Kristen Bell and Hayden Panettiere: Workout Buddies

Kristen Bell and Hayden Panettiere coming back from the gym.

One thing I tell my clients all the time is that I don't believe in will power.

And I only halfway believe in discipline.

More often than not, will power will fail.

There are two important ingredients for consistency:

1.) Structure

2.) Habit

And they are created in that order.

It takes a long time to cement a habit.

You can create a structure right now.

Structure is the beginning

A structure is anything outside of you that supports you in taking the right actions to achieve your goal.

A food log is a structure.

Weight Watchers meetings are a structure.

A sports team is a structure.

A coach is a structure.

Having a workout partner is a structure.

Workout Partners

Having a workout partner is one of the best structures you can put in place.

Any time someone else is relying on you, you're likely to make it happen.

It's a strong commitment that you've made to someone else - that you each are supporting each other in each other's fitness.

It sucks, but we're more likely to break a commitment to ourselves than one we've made to someone else.

We're more likely to follow through on our food plan when we've got a workout partner.

I would go so far as to say that having someone else involved in your goals is the most important ingredient.

If you've ever heard that "90% of success is just showing up", you get how important it is to have a commitment to someone else that you're going to show up.

What Does This Have To Do With Kristen Bell and Hayden Panettiere?

Everything.

It's no surprise that two of the fittest girls in Hollywood are working out together.

Success leaves clues. 

Wouldn't you want to workout with them?  Eat with them?  Even hear how they talk about fitness?

Wouldn't it be interesting to see how differently they treat their fitness than the out of shape people we all know?

They have a different level of fitness because they treat their fitness differently.  And the people they workout with, and the people they hang out with treat their fitness level differently. 

I've seen three different "Fittest Bodies in Hollywood" articles, and all of them had Hayden Panettiere on the cover.

Hayden has a trainer and a workout partner.  How many people do you have on your "fitness team"?

And everyone is talking about Kristin Bell's abs in her current movie Forgetting Sarah Marshall.

Why we can't forget Sarah Marshall.

If you've ever played a sport and there was someone on your team that was right at your ability level and you pushed each other, then you know how powerful it can be to have a workout partner.

Who you are hanging around is a very powerful influence on how you work out, and how you eat.

Pull up a chair, it's story time

I started my athletic career as a way too skinny, gangly, uncoordinated and shy 13 year old.  I joined the Cross Country Team and the Track Team because I didn't have the coordination to do anything else.

I probably had the least natural talent of anyone on the team.  I lost every race I ran my first year.

But running with those champions, I was elevated.  I improved every single race.  While everyone else was winning races, I was winning awards like "Most Improved", every single year. 

I ended up being second man on a Cross Country team that won three league championships, county championships and CIF Championships.  In track I ran a 4:22 mile at CIF Finals.

I'm 100% clear that I wouldn't have gotten anywhere near that level without the guys I was running with.  Three years of working out with and hanging around with really kick ass runners elevated me to being a kick ass runner.

Three Tips About Getting the Right Workout Parnter:

1.) Your workout partner should add motivation and accountability.

Your workout partner shouldn't let you off the hook if you want to skip a workout.

If your workout partner becomes an excuse to miss workouts, fire them.  If your workout partner gives you an excuse to eat crap, fire them.

2.) Your workout partner should support you.

Your workout partner should have a positive impact on you.  They shouldn't make you wrong or make you feel bad.   

If you are both motivated by competition, then compete.  If you are de-motivated by competition, don't compete.  Either way is awesome, but know what works for you.

3.) Your workout partner should call out the best in you.

In a perfect world, everything your workout partner does is about holding you to your goal.  And your goal is the expression of yourself that you want to present to the world.  So really, your workout partner is holding you to be who you really are.

How To Find A Good Workout Partner

Be a good workout partner.

You don't get what you want.  You get what you are.

If you are is a really good workout partner, it will be that much easier for you to find someone who matches that.

And if you're really struggling to find a good workout partner, just hire one - get a really good personal trainer.

You Can Fly With Eagles Or....

It's no surprise that two of the fittest girls in the world are working out together.

Take a look at who you've got around you and their impact on your fitness.

Start to build yourself a fitness team. 

Find yourself a workout partner who wants it as much as you do.

And then have fun!  It's way more fun when you and your friends can do this together.

By Josh Hillis

Author of How To Lose The Stubborn Seven Pounds

Josh is currently finishing up his second book Fighter Workouts for Fat Loss

Josh is a fat loss expert, a kettlebell instructor and master personal trainer in Denver, Colorado.  Josh helps women and men lose stubborn fat.

© Joshua Hillis 2008