So You Wanna Look Good Naked?

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I was reading an Q and A article one day, and the person asked…

“I want to train in my garage on Sunday. I have next to no equipment. Give me a good ‘off day’ workout. By the way, my main goal is to look good naked.”

All these trainers had great responses as far as exercise selection, sets, reps, etc, but the one that caught was my eye was made by Dan John. He said..

“It’s perfect that you don’t have equipment! This Sunday, instead of training, go to a local food warehouse and buy the following:

• Chicken Breasts
• Salmon
• Turkey
• Veggie Bags
• Cases of beans
• Reusable Plastic “Gladware”

Cook all the meats appropriately. Lightly steam the veggies. Put all the food in the containers. Make enough for four meals a day. If you can get away with it, add a serving of white, navy, or black beans (think about a can a day over the three meals). Try to have the meals broken down into 1/3 meat, 1/3 beans, and 1/3 veggies. Eat those four meals every day. Every minute you spend prepping your meals is worth ten mind-numbing jumping jacks. Looking good naked is all about nutrition, not your training. Sorry, but it’s true. “

I got a nice laugh out of it, and it hit me (again), the best answer is usually the least complex. All the other answers were right as well, but changing body composition is about dedication to your diet. One of my clients, Melissa, gave me a great recipe for protein bars that you can make on one day and have a convenient “snack” available for the rest of the week!

Protein Power Bars

• ¾ C sugar in the raw
• 1/3 C olive oil
• 1 tsp vanilla
• 2 eggs
• ½ C quinoa or whole wheat flour
• 2 oz/3 Tbls applesauce (unsweetened)
• ¼ tsp sea salt
• ½ C soy/hemp/whey protein powder
• 1 C quick oats

Mix all ingredients together. Bake in oiled pan (7×11) for 20-25 min at 350. You can add in raisins, almonds, pecans, etc. But watch out for the excess sugars in those raisins! And while I am not a huge fan of soy, a small amount will not hurt and you can always use a rice, hemp, or whey protein.

As far as a limited equipment (maybe a stopwatch) fat burning workout is concerned, try these…

As many rounds as possible in 10 min…

Beginner

1. 20 sec jumping jacks
2. 20 sec mountain climbers
3. 10 bridges

Intermediate

1. 20 sec burpees
2. 20 sec squats
3. 10 push ups (easy- on knees, harder-on feet, hardest- feet elevated

Advanced

1. 20 sec burpees
2. 20 sec jump squats
3. 10 push ups (easy- on knees, harder-on feet, hardest- feet elevated)