We're going to talk about the basics right now, the things that you need to know to make I know you have always wanted to make. We got the exercise program; it's called P90. But with P90 comes a food program. That's right. The 2 things have to work in conjunction. These, my friends, are the 6 steps to transforming your body when it comes to food and ea So, what's the first tip? It's obvious. Eat less than you burn. If you eat healthy things: fruits, vegetables, whole grains, lean proteins, and healthy f and stay away from the garbage, the stuff that you're used to eating maybe burgers, hot d candy canesâ€”candy canes? It's only in the winter. Then chances are you will inevitably eat less than you burn because when you eat whole foods, it's hard to overeat them.
It's really hard to overeat broccoli and grass-fed elk. It just is. Inevitably if you train really hard, and you eat whole grains, you don't have to count yo I have never counted a calorie in my life. Boom. Number 2, stick to a schedule. You want to get up in the morning, and you want to eat a breakfast. Steel-cut oats with berries in them. Hello. Simple, easy. Maybe a 3-egg white omelet with lots of veggies because you're going to need those 7, yeah 7â€”1-2-3-4-5-6-7 servings of vegetables a day. If you can get some veggies in in the morning and at lunch and at dinner, it's doable. Schedule it, do it, just like with your workouts. Don't wake up and wing it. Ain't going to work. Next, hydrate, hydrate, hydrate and cleanse. How do you do that? Water, carbonated water, and tea.
Maybe little cups of coffee for you Do notâ€”I repeatâ€”do not consume your calories through liquids. It's part of the reason why you got in trouble in the first place. Pay attention to what you eat. Look down at your plate, and see if you recognize stuff that maybe your great-great-great Ah, that's elk. That's buffalo. That's fish. That's salmon. That's chicken. Yeah. That's one ingredient; I'm going to eat that. Oh, that's kale and carrots and broccoli and cucumbers and apples and pears and cherries and bananas. These are things that come off the limb, out of the ground, from the tree. That's the food that you should eat, so pay attention to it. Look down and see if you've got something that came from a factory. All right? Something that's a cracker or a chip or a cookie or a cupcake or whatever. Get away from that stuff. That's part of the problem, and you need to get away from those Look down and recognize your food, and every once in a while you need a release valve. You need that couple of french fries, cupcake. Release valve. It's called comfort food because you want to feel comfortable. So 80-90% of the time eat food that's recognizable.
Look down at your plateâ€”1 ingredient. Next. Control your portions. Very important. We're eating too much, way too muchâ€”massive quantities. Sixteen-ounce steaks on sale for $16.95 at Denny's. What? Go like that. That's a serving. That's a serving. If it fits in the palm of your hand, you're going to be okay. When it comes to protein, clean, healthy protein, 6 ounces max. A 6-ounce chunk salmon breastâ€”that's a lot of meat. You don't need 2. Okay? But most of us are overeating. Smaller portions. Eat slowly. You're going to feel better. You will be successful with this. All right. Now, don't under-eat. People go way too far. They don't consume enough calories. All of the sudden they're not only burning fat, but they're burning that beautiful muscle you spent all that energy and time to try and produce inside of you. Minimum 1,200 calories a day if you're a calorie counter. If you're starving, starving, eat more. Eat clean. Don't eat garbage if you're starving. If you're hungry, eat. There you have it. Six beautiful, easy, simple steps from me to you. The Tony Horton live, Tony Horton fitness so good. I know you got people in your life that you love you want to share this with so do it. Aunts, cousins, uncle, co-workers, members of your family. They're struggling, and this way you don't have to kind of be awkward and tell them what You just send them the video, and then they have it. They can do it or not. It's up to them because it's the right thing to do. Now, it's your turn.