Don’t Wait for the Ball to Drop – Start 2018 with Momentum!

As 2017 draws to an end, start building momentum toward your fitness goals!

New Year’s Resolutions rate of success is an abysmal 8%, with 80% of people quitting by February. The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic seeks to improve that rate.

The Fat Loss Habit adopts a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program like the change techniques are all backed by research and scientific studies.

amazon book cover

The book contains:
• 7 Change Strategies for Adopting a Healthy Lifestyle
• A Flexible Diet Program that Doesn’t Put Any Foods Off-limit, including Alcohol
• 20-Week Workout Log with Progress Assessments (Downloadable PDF)
• 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
• A Nutrition and Training Program Based on Science, not Bro Science.

Print: The printed book can be purchased from Amazon .

Audiobook: You can purchase the Audible book from Amazon. The narrator did an excellent job bringing the book to life.

Kindle: The Kindle Version has been updated. It can be purchased on Amazon.

Could you please share this post or tag at least one friend that you think might be interested in it? New Year’s Resolutions are just around the corner and this book could really help people achieve their fitness goals in 2018.

Best Wishes and Best Health!
Jeff

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#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple

 

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BOOK UPDATE (Kindle-Print-Audio) Chapter 1 Audio

Hello everyone,

A quick update on the book:

  1. Print: The printed book can now be purchased from here. The printed version should be available on Amazon by the end of the week, September 29, 2017.
  2. Kindle: The Kindle Version has been updated. If you have already downloaded the book, your copy will be updated in the near future. Amazon is working through some technical issues.
  3. Audio: We are currently on Chapter Four of the audio production, schedule to be complete by the end of October 2017. Click link to hear the 1st Chapter.  Chapter 1 Audio

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The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

 

Discipline pushes us, motivation pulls us, but intentional habits keep moving towards our goals. Change your habits, change your life!

If you enjoyed this article, please LIKE and SHARE. Our Book is NOW Available on Amazon!

Best wishes and Best Health!

The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!!

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Best Wishes and Best Health!

Jeff

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limits,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set Point to Keep the Weight Off
  • A Training Program Based on Science, not Bro Science.

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.

 

The Habit of Success – Eat That Frog!

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Book Introduction (Available on Amazon in August 2017)

eat that frog

Brian Tracy, author of the highly successful book Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time recommends you get in the habit of doing your most difficult task, first thing in the morning, without delay. The book’s title alludes to a famous Mark Twain quote, “Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day.” His three step process, the “The Three Ds of New Habit Formation”, is decision, discipline, and determination. Decision, is the most important step. You must decide what task will have the greatest impact on your success. He subscribes to the Pareto Principle that 80% of our results come from 20% of our actions. Don’t confuse activity with productivity. Being busy isn’t the same thing as being productive. Your activities must be impactful. Discipline, the second step, is necessary to overcome our tendency to procrastinate long enough to make the new behavior automatic, a habit. Determination, is required to stay focused on task long enough to complete it without distraction. Challenge yourself to eat that frog. View it as a personal challenge. This one habit will transform your career and life.

He recommends you don’t stare at the frog too long. When your action trigger signals it’s time to begin, don’t delay. Discipline yourself to begin immediately and stay on task until it’s complete. It doesn’t pay to think about it too much. This leads to procrastination. It is much easier to continue a task than to begin, so get to it. Don’t think about it, be about it. Studies have shown that people that have a bias toward action achieve more than the geniuses that brainstorm ideas endlessly but don’t achieve results.

The habit of routinely beginning each day, eating that frog, provides immediate and long-term benefits. Task completion gives us a sense of accomplishment. This makes us feel good about ourselves. It triggers the release of endorphins. The more impactful and challenging the task completed, the better we feel about ourselves. You will begin to crave these endorphins.  This positive addiction will grow stronger over time. Like a muscle, it will grow stronger through repetition and effort. Eventually it will become a part of who you are. It will be ingrained in your psyche.

Routinely doing what is most difficult early in the day, when your energy and willpower are at their highest, will give you a better chance of success. Habits become easier over time. The habit of doing what needs to be done, instead of what is easy, will grow stronger through repetition, like a muscle. For those that routinely do what others find too difficult to do, life becomes easy. Push forward. Do what needs to be done. Take Bruce Lee’s advice, “Do not pray for an easy life, pray for the strength to endure a difficult one.” You just need to stay motivated and disciplined long enough to make this behavior a habit. Build your discipline muscle and life’s burdens become lighter. If you can make this behavior a habit you will transform your life. If you want to change your life, take the road less traveled and do what you should instead of what is easy. People that do what is easy live a hard life of constant struggle.

I highly recommend this book. It could very well change your life.

___________________________________________________________________________________________

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.

Best wishes and Best Health!

Follow us on Facebook

See our most recent posts.

Book NOW Available on Amazon!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

cover page done

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

 The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Could you please Like and Share if you enjoyed this post. Best wishes and best health.

 

#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple

 

 

Building Muscle and Strength Made Simple – The 3 to 5 Program

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deadlift pexels-photo-277832

One of the simplest program designs I have come across is the 3 to 5 Strength Building Plan. I found it in Kettlebell Rx by Jeff Martone. Perform 3 to 5 weekly strength training workouts. Perform 3 to 5 basic exercises in a circuit. Perform 3 to 5 sets of each exercise. Perform 3 to 5 controlled repetitions per set, stopping one or two reps short of failure. Rest 3 to 5 minutes between sets and shake out the tension in the muscles. It’s as simple as it is effective. Probably better than 95% of the programs you’ll find in the current Muscle and Fiction magazines.

These simple program parameters are back-up by scientific research.

1)     3 to 5 repetitions

First let’s look at the repetition range of 3 to 5 repetitions. A challenging weight should be approximately 85-90% of your one repetition max (see chart below).  Studies have shown that training with weights close to your 90% 1 rep max produce greater muscular size and strength gains than lighter loads (70% 1 RM).

1 rep max estimator

2)     Stop one or two repetitions short of failure

bill pearl

Bill Pearl

Second, we will examine the recommendation to stop one or two repetitions short of failure. Going to failure too soon in your workout will hurt your performance, and undercut your total workout volume/progressive overload. A 2007 study by The Journal of Strength and Conditioning Research suggested that training to failure should not be performed repeatedly over long periods, due to the high potential for overtraining and overuse injuries.” Another study which had lifters using loads that were 75% of their 1 rep max concluded that, “Fatigue and metabolite accumulation do not appear to be critical stimuli for strength gains.”

 The 2007 study by The Journal of Strength and Conditioning also asserted that habitually going to failure may result in decreased resting levels of testosterone and increased resting levels of cortisol, which are counter-productive to hypertrophy. It may also make you more susceptible to overuse injuries and overtax your nervous system, especially when performing taxing movements like the squat and deadlift. Only the genetically gifted and or those using performance enhancing drugs can routinely train to failure on all sets. Powerlifters are some of the biggest, strongest people on the planet, and they rarely train to failure. They generally have a target number of repetitions that they want to achieve to have a successful workout. We will do the same. You want to generate power on each repetition, and power is mass times acceleration. As you approach failure, the weight will slow to a grind; at that point, you are not generating much power.

      Pre-steroid era bodybuilding legend Bill Pearl often criticizes proponents of going to failure every set, by saying that it quickly led to overtraining, injuries, and mental burnout. He argues, who wants to go to the gym with the goal of constantly failing. He advocates stopping one or two repetitions short of failure. Some recent studies have suggested that going to failure isn’t required to achieve muscle growth as long as a sufficiently heavy load is used, 75 to 90% of your 1 RM max, 4 to 10 repetitions are performed, and enough volume, 3 to 5 sets are performed for each exercise. Bill says that workouts should be a positive experience that leaves you feeling great, not wiped-out. His advice follows a bodybuilding axiom, “stimulate, don’t annihilate” your muscles into growth. The key to muscle growth is progressive overload, not training to failure.

3)     Rest 3 to 5 minutes between sets

rest between sets

Next we will look at the recommendation to rest 3 to 5 minutes between sets. Forget those 1 minute rest intervals in the fitness magazines. Your performance from set to set will decline quickly. Short rest intervals and training to failure repeatedly will increase human growth hormone levels, but I haven’t found any studies that correlate it with long-term increases in muscle mass. I have found studies that have concluded just the opposite. Countless studies have demonstrated that progressive overload is the key to muscle and strength gains.  If you want to build strength and muscle its best done naturally by resting 3 to 5 minutes between sets. A study conducted by the Kennesaw State University found that subjects that rested 2.5-minutes between sets made substantially greater gains in muscle mass than the subject that only rested 1-minute between sets. Eastern Illinois University conducted a study that concluded, “When the training goal is maximal strength development, 3 minutes of rest should be taken between sets to avoid significant declines in repetitions. The ability to sustain repetitions while keeping the intensity constant may result in a higher training volume and consequently greater gains in muscular strength.” Another study by the State University of Rio de Janeiro found that resting longer, 3 to 5 minutes, between sets led to more repetitions being performed over multiple sets and higher rates of muscular power. These two factors would result in greater overload being applied to the muscle. Progressive overload is required to produce increases in muscular size and strength. I could site more studies, but I think is pretty clear that resting a minimum of three minutes between sets is best for producing strength and muscle gains.

4)     Perform Exercises in a Circuit

Last we will examine the recommendation to perform exercises in a circuit. Performing exercises for unrelated muscle groups in a circuit will allow you to perform more sets, without sacrificing performance by shortening rest intervals between sets. Structuring your workout so that you are performing three or more exercises in a circuit will allow you to rest 3 to 5 minutes before coming back to an exercise. Avoid rushing between exercises. Give yourself approximately 45 seconds to catch your breath. The programs in our future book, The Fat Loss Habit, will generally allow you to rest 3 to 4 minutes between sets. For example:

workout circuit

I hope you have found these suggestions helpful. Could you please Like and Share if you enjoyed this post. Best wishes and best health!

 

 

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.

Best wishes and Best Health!

Follow us on Facebook

See our most recent posts.

Book NOW Available on Amazon!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

cover page done

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

 The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Could you please Like and Share if you enjoyed this post. Best wishes and best health.

#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple