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

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Intro (00:00:00)

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.

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.

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.

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.

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.

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