No Gimmicks. No Quick Fixes. Learn to form the habits essential to developing a lean, hard, fit body. A program backed by science, not bro-science.
Our MissionOur mission is to help as many people as possible to improve the quality of their lives. I believe it begins with improving our health and appearance. I found this to be true in my own life. Our health is our most valuable resource. Exercise improves our mood and focus. It can lift us out of depression. It has even been shown to stimulate our mind. When we begin to look better, we begin to feel better. I believe a better life starts with the development of healthy habits because that is where it started for me. Growing up as an overweight kid, I lacked self-confidence. Obesity runs in my family. My paternal grandfather died of a heart attack when my father was in his teens. My father was always struggling to lose weight. He was a brilliant well-educated man, an editor at the New York Times, but he was never able to lose the weight. Continue reading “Our Mission – The Fat Loss Habit”
People that are casual about pursuing their goals become life’s casualties. They are continually disappointed in themselves, but not too disappointed because they never really expected to achieve their results. They never put pressure on themselves to produce results.
Casual people take a lax approach to life. They have no written goals, and they don’t share the vague goals rattling around in their head with anyone else. The only time they come up is when they complain about not reaching them. These are the same people that waste their best hours chatting, gossiping, watching TV or addicted to social media.
Serious people expect to make progress. If their goal is to lose weight, they set weekly goals. They track their food to ensure they create a caloric deficit. They share their goal with supportive friends who they check-in with regularly to share their progress and frustrations. They spend their time with people that have achieved their goal and will be a positive influence on them. They put internal and external pressure on themselves to make consistent progress.
When someone tells me their frustration with losing body fat I begin by asking them, how many calories they are eating each day. When they say they don’t know, I know they aren’t serious. Many people complain about their genetics, but when I ask them how many calories they are eating each day, they don’t know. If you don’t know how many calories you are consuming each day, don’t expect to lose much weight or keep it off. Continue reading Be Serious, Don’t Be Casual
“Greatness is a lot of small things done well. Day after day, workout after workout, obedience after obedience, day after day.” Ray Lewis
Image 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”
Basic Workout Program #2
Book NOW Available on Amazon!
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)”
Hello everyone, A quick update on the book: 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. 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. … Continue reading BOOK UPDATE (Kindle-Print-Audio) Chapter 1 Audio