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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I want to thank everyone for their support and positive feedback. The purpose of the promotion is to show my appreciation and ask for your continued support (BOOK REVIEWS).

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You can DOWNLOAD the book’s 20-WEEK PROGRAM, LIST OF EXERCISES (with Video Demonstrations), STARTER GUIDE HERE. Continue reading “90-DAY BOOK PROMOTION (20% off Paperback & FREE DOWNLOAD PROMOTION 19-23 March 2018)”

7 Reasons Why You Should Purchase a Kettlebell instead of a Treadmill

Treadmill image by Sport-Tiedje GmbH

“The kettlebell is an ancient Russian weapon against weakness.” Pavel

Before we go into greater detail, here are the 7 reasons I suggest you purchase a kettlebell instead of a treadmill:

  1. Kettlebells Improve both Muscular Strength and Cardiovascular Condition
  2. Kettlebells are More Cost-Effective
  3. Kettlebells have a Small Footprint and are Portable
  4. Kettlebells are Simple & lend themselves to Quick Workouts
  5. Kettlebells are Quiet
  6. Kettlebells allow for a lot of Exercise Variety
  7. Kettlebells workouts are low impact

#1 Kettlebells Improve both Muscular Strength and Cardiovascular Condition

It may seem counter-intuitive, but when you are losing weight, strength training, not cardio training should be your number one exercise priority. For years we have been indoctrinated to believe that to lose weight you have to eat less and move more, but the main flaw with this approach is that even if you do it properly, you will lose muscle mass. If you don’t challenge your muscles, you will lose calorie-burning muscle mass along with the fat which will lead to a fat loss plateau. Continue reading “7 Reasons Why You Should Purchase a Kettlebell instead of a Treadmill”

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)”

Make ONE REAL RESOLUTION this Year

This is the time of year where the word resolution is misused by millions of people. We will examine the formal definition. Next, we will look at how it is commonly applied to New Year’s Resolutions. Last, we will examine what it means to go after a goal with true resolve and how you can make this year different than any other year.

I am not a fan of New Year’s Resolutions because I don’t think most people actually make resolutions. They make a list of things they would like to happen. They will usually attach a list of actions they should do to achieve it. Should is a word for the underachiever. It implies that your values aren’t in line with your actions. No one does what they should. They do what they must. They do what is in line with their true values.

That brings us to the formal definition of resolution; a firm decision to do or not to do something. The critical word in this definition is the word decision. Tony Robbins provides the best definition of the word decision.

Continue reading “Make ONE REAL RESOLUTION this Year”