To ramp up for his fights, The Punch House founder Danny Calhoun undergoes an intense, 12-week diet and exercise regimen. The now 6-0 professional boxer started his journey at 249 pounds with the goal of trimming at least 25 pounds by fight time. Danny always has well exceeded his lofty ambitions.
“The main goal was to get in the best shape of my life,” he says, with the weight loss being a necessary component of that goal. “This program is for people who really want to get results. If you just want a basic, healthy, maintenance routine, this is not for you.”
Want to train like a champion? Start with the exercise. Over Danny’s 12-week program, he completes cross-training boxing regimens four to five times per week, with workouts lasting upwards of 1½ hours. On top of that, he runs at least three miles per day, four to five days per week, but he suggests that none-competitive athletes could still get good results by adding just a mile of running each day to their normal workout routine. “Humans were meant to walk. We’re not meant to sit down or lay down. Our bodies are shaped in the form of somebody made to move, so it’s important to get that movement in every day for your body to function correctly,” he says. To induce sweating, Danny wears scuba suits under his workout gear.
Next, focus on your diet. Danny’s new diet means starting the day with lean proteins, like egg whites, which he often mixes with chia seeds. Any grains or fruits he plans to eat throughout the day are typically consumed for breakfast or lunch because of their high sugar and carb contents. For lunch, Danny suggests a chicken salad or a protein shake that includes fruits and vegetables. For dinner, he sticks to lean proteins (chicken, fish) and lots of veggies, with the occasional red meat. In addition to his major meal choices, Danny also takes probiotics, takes One A Day vitamins, and drinks at least a gallon of ionized water every day. “One difference I notice [about ionized water] is that there’s no gushing in your stomach,” he says. “I’m a big believer.”
Now, for some good news: cheat days! Danny says it’s OK to take cheat days every once in a while; otherwise, it’s harder to stick with the regimen long term. Danny’s cheat meal of choice? Not pizza. Not burgers. Red Wine! “I would rather cheat with a wine than a food because the food makes me feel like crap,” he says. Red Wine is actually good for relaxation and for your blood cells.
The key to making this whole program work optimally, Danny says, is consistency. That’s where the results really happen. “My body works like a machine. It’s strong,” Danny says. “It feels good to be in the best shape of your life. Your body is a temple and you have to take care of it.”