I Got to 7% Bodyfat in 6 Weeks by Walking (Rucking) - Here’s My Full Protocol w/ Chris Hinshaw

Intro (0s)

• Chris Hinshaw is known for coaching 36 CrossFit Games athletes to Championship.
• Chris helped create a rucking protocol for a 26-mile fasted ruck with a 30 lb ruck in Normandy, France.
• The training for the ruck is different from what someone might expect.

Bowmar Nutrition (1m12s)

• The speaker is training for a 26.2-mile, 30 lb fasted ruck in Normandy, France, in honor of D-Day.
• He has been consuming essential amino acids and protein powder from Bowmar Nutrition as part of his training.
• The whey protein powder is sweetened with allulose and contains no artificial sweeteners.
• Essential amino acids are more effective than BCAAs in preserving muscle mass under load.

My Ruck Protocol for D-Day (2m27s)

• An athlete-centered marathon training model considers individual factors for a more manageable and enjoyable experience.
• Consistency and regular volume accumulation are key, balanced with variety for engagement and motivation.
• Long runs should be enjoyable and can be broken into smaller segments.
• The Ruck training protocol involves varying ruck weights, cadences, and distances to prepare for different event demands.
• The training includes intervals of carrying weight, unloading, and reloading to train specific and neighboring variables.
• Chris Hinshaw discusses RP6 and RP8 running workouts from the RP Strength Training Program, categorized by difficulty levels.
• Versatility in training is important, focusing on strength and endurance for a well-rounded fitness level.
• Engaging and interesting workouts are crucial for athlete retention and motivation.
• The speaker provides personalized athlete assessments based on workout results, including strengths, weaknesses, and predicted finishing times.
• The speaker uses workout results to make recommendations for future training, focusing on areas that need improvement.

Benefit of Exercising When Hungry (psychological benefit) (17m47s)

• The speaker is following a 6-week rucking (weighted walking) training protocol to achieve 7% body fat.
• Most morning workouts are done fasted to promote fat adaptation and simulate nutritional starvation.
• A unique approach involves having a pre-morning workout meal and fasting before the evening workout.
• This method aims to train the body to endure longer periods without food, mimicking endurance event challenges.
• Mental and emotional preparation is crucial to overcome negative thoughts and prevent panic during endurance challenges.
• Intermittent fasting helps control appetite and reduce cravings, enhancing workout effectiveness.
• The speaker is experimenting with various workout routines to optimize results.

Managing the Unknown (22m58s)

• Mental preparation and adaptability are essential for training for unknown events.
• Special Operations training emphasizes maintaining control and adapting to changing situations.
• Aging athletes should prioritize mental preparation to perform under various stressors.
• Reflection and self-awareness are crucial to understanding and utilizing gained experiences.
• A good coach ensures that physical experiences are addressed to build confidence and mental resilience.
• Confidence gained from training helps individuals navigate real-life challenges and stressors.
• Coaches play a vital role in instilling confidence and preparing individuals for unpredictable situations.
• Pushing oneself into unknown territory during workouts helps discover one's true potential.
• External factors, such as business pressures and personal baggage, can impact an individual's health and fitness, and recognizing and addressing these factors is crucial for positive change.
• Elite athletes present a unique challenge as they are more discerning and require a higher level of confidence-building strategies.

Where to Find More of Chris' Content (30m31s)

• Chris Hinshaw can be found on:
  • aerobiccapacity.com
  • Instagram: aerobic capacity
  • Facebook: aerobic capacity