The Effective Program Litmus Test – Does your Program Pass

 “Greatness is a lot of small things done well. Day after day, workout after workout, obedience after obedience, day after day.” Ray Lewis

Ray Lewis _image by Shea Huening .pngImage by Shea Huening

Today we are drowning in information, but starving for wisdom. Most of us have the knowledge of the world available to us in the palm of our hand. A lack of information isn’t the problem. A lack of common sense is the problem. Nowhere is this truer than in the fitness industry.

You might be reading this with the hopes of validating your current program. You want to know if it meets a scientific litmus test for determining its effectiveness. You might be reading this to discover the five characteristics of an effective program. I am sure you could find an article like that, but this isn’t it. I conducted a Google search and wasn’t disappointed.

The litmus test for determining if a program is effective is simple. Is your diet and exercise program sustainable? That’s it. If your program is sustainable, then it is effective. So many people fall into the trap of doing a program. The whole mentality of “doing a diet” or workout program is flawed. It implies a task that has a beginning and end. Staying fit is a journey, not a destination. Fitness isn’t something you do, it is something you live. Continue reading “The Effective Program Litmus Test – Does your Program Pass”

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THE NO EQUIPMENT, NO EXCUSES WORKOUT

“Do what you can, with what you have, where you are.” Theodore Roosevelt

If you want to start exercising here is a simple, workout you can do that doesn’t require any equipment. These workouts should take no more than 20 minutes to complete, but if you do them consistently, you will get results.

            I believe that everyone should do a combination of strength training and cardio training. Both improve our physical and mental performance. I have written about the surprising effects that regular exercise has on our mood, focus, and mental performance so I won’t go into detail here, but if you aren’t aware of the many benefits, check out The Habit: Week-3 (Morning Exercise) It’s for the Mind more than the Body! Continue reading “THE NO EQUIPMENT, NO EXCUSES WORKOUT”

DISCIPLINE IS THE FOUNDATION OF SUCCESS

We can’t achieve anything of significance without discipline. Success and great achievements are only accomplished through years of disciplined effort. We need discipline to adopt the habits that will lead to our desired results. “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle. We must be the architect of our daily rituals to take control of our life. Anything we want to accomplish has to be part of our daily habits. Continue reading “DISCIPLINE IS THE FOUNDATION OF SUCCESS”

Focus on your WHY – It is so much more important than your WHAT & HOW

Before we do anything, we should first ask ourselves WHY we are doing it. Our why effects everything. It affects our effort, our attitude, and our determination. If you have a bad attitude about work, chances are you don’t have a good reason; a good WHY for what you do.

The story of Three Bricklayers building a church demonstrates the importance of finding meaning in what you do. All three men were doing the same work, but when they were asked what they were doing, the first bricklayer replied, “I’m laying bricks.” The second bricklayer said, “I am feeding my family.” The third bricklayer said, “I’m building the house of God.” Which one do you think took the most pride in his work? Too many managers only think of monetary rewards to motivate people when they could motivate their employees by teaching them to find meaning in what they do. When people see how their work is making a difference to the company or to their community, it will motivate them to take more pride in what they do. Unless you are financially independent, you work to earn a salary, but I hope that isn’t the only reason you do what you do. Continue reading “Focus on your WHY – It is so much more important than your WHAT & HOW”

Why you should prioritize strength training, especially on a diet (UPDATED with FREE workout program log)

Basic Workout Program #2

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It may seem counter intuitive, but when you are losing weight, strength training, not cardio training should be your number one exercise priority. When you place your body in a caloric deficit, it is normal for your body to burn a combination of stored body fat and muscle to meet its energy needs, but you can prevent this loss of muscle mass through strength training. The human body has been conditioned to adapt to the stresses place on it by its environment by making it more resilient to the stress the next time it’s encountered. If your body is required to lift heavy objects using all the muscles of the body, on a frequent basis, it will preserve muscle and burn fat exclusively when in a caloric deficit, assuming you are consuming sufficient quantities of protein. That is why strength training should be your number one exercise priority.

Continue reading “Why you should prioritize strength training, especially on a diet (UPDATED with FREE workout program log)”