• Train Like a Champion: Danny Calhoun’s 12-Week Program

    Train Like a Champion: Danny Calhoun’s 12-Week Program

    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.”

9Comments
  • Posted by Jason Hecker on June 2, 2014 at 2:56 am

    Do you recommend counting calories and/or portion control on a daily basis — or do you just eat as much as you want of the "good" foods (lean meats, veggies and fruit?)

    Reply
    • Posted by The Punch House on June 2, 2014 at 10:34 pm
      in reply to Jason Hecker

      Hello Jason, Danny recommends portion control consisting of the good stuff. No fast foods and cooking more of your food. Counting calories can get to tricky as everybody has different bodies and metabolisms. You also have to listen to your body, it wont lie to you.

      Reply
  • Posted by Kate on July 6, 2016 at 6:01 am

    The best way to lose weight is to accept that calories count. Many people believe that if they eat healthy and exercise, they will lose weight. Unfortunately, eating healthy foods is not enough. Creating a calorie deficit is an essential part of losing weight. http://www.dietmythsandfacts.com

    Reply
  • Posted by William Madison on July 10, 2016 at 7:41 pm

    There are no magic foods. Some foods may help you suppress your appetite a little. Some other foods may slightly increase your metabolic rate. Unfortunately, the effect is miniscule. The only way to really lose fat is to consume fewer calories than you burn. This way your body will tap into the fat stores to get the energy it needs. http://topweightlossmethods.blogspot.com

    Reply
  • Posted by William Madison on July 10, 2016 at 7:41 pm

    There are no magic foods. Some foods may help you suppress your appetite a little. Some other foods may slightly increase your metabolic rate. Unfortunately, the effect is miniscule. The only way to really lose fat is to consume fewer calories than you burn. This way your body will tap into the fat stores to get the energy it needs. http://topweightlossmethods.blogspot.com

    Reply
  • Posted by Ja'Kimi Garrison on February 1, 2017 at 6:52 pm

    Hello Danny,
    My name is Ja’Kimi but you can call me Kimi. I’m very interested in your Train Like a Champion: Danny Calhoun’s 12-Week Program.Danny in my younger days I was a contemporary dancer and around about every 8 to 10 years I get a little over weight. Now I’m getting older and my body has been though autoimmune disease and I would like to see a change in my habits and body. I know what it feels like to see changes in my body because I always LOOK GOOD and FEEL GREAT! Danny may I come in after 6:30 pm this evening and talk to you more about your program?

    Reply

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