Alright, this is going to be a tricky post. I knew I had to
write this because, well, this is what everyone wants. I listen to the
questions and comments in the gym, and on social media. I watch ads for gyms
and diet plans and workout videos. A common thread ties all of these together.
Everyone wants the same thing. Fast and easy. So, let’s get to it!
To be honest, I don’t like catering to this idea. Fast and
easy is typically the best way to fail at anything you attempt to accomplish. I
will tell you that I have found fast ways to get fit, and I have found easy
ways to get fit. I have not found a way that is both fast and easy. Fast is
brutal, and dangerous. I will not share that method with you. Easy? Yes, easy
is doable.
Most people will tell you that there is no easy way to get
fit. I understand where they are coming from. They have been dedicated, and
they have worked hard to get the physique that they desired. They were smart
about their training. The have succeeded.
They have seen so many fail. They may
have failed in the past as well. So, they do not see an easy path. It seems
like hard work. It seems hard, because they suffered to get there. I have done
this before too. But I have found a better way.
Here’s the thing, the easy way requires patience. I’m sorry,
but it's true, and I want you to succeed. The good news is, this patience will pay-off in
true, and lasting, success. You will reach your goals and you will enjoy the
journey. Not only will you enjoy the journey, but you will find it far easier to
maintain the results.
Are you ready to learn this process? Are you ready to make a
commitment to an enjoyable trip to physical improvement? Are you ready to take
the first step to reaching whatever fitness goal you set? Are you ready to
learn how I lost 30 pounds and kept it off for over a decade? Are you ready to
learn how I lived at 5% body-fat into my 40’s? If so, read on!!!
There is no “secret” here. This is just a simple way of
approaching your fitness journey. Rather than “forcing” yourself to do
something you hate just to reach a “temporary” goal, you will focus on consistency.
You will develop a new routine. This new routine will become second nature to
you. I know, because it worked for me. It also worked for everyone I taught this
method to.
Like success in anything you wish to accomplish, getting fit
and creating the physique you truly want, is all about consistency. If you are consistent
with your training and nutrition, over time, you will experience tremendous
results. However, most people struggle with consistency. Let’s cure that problem
for you right now.
All you have to do is create new habits. You need the right
habits with your training, and you need the right habits with your nutrition.
Once you create the habits, you will become consistent, and it will not feel
like work. Training and eating right will become . . . effortless. I know. It
worked for me. It was so simple.
What you need to do is set your goal. Then, you need to
decide what you need to do to achieve your goal. For instance, if you want to
bulk up, you need to train for strength and eat foods that help build muscle.
If you want to lose weight, you will need to train to burn calories as efficiently
as possible and eat fewer calories. Keep this simple. Don’t try anything fancy
or exotic here.
Once you have decided on your path, you can begin. Make it
easy on yourself. Start slowly. Let’s start with your workouts, then we will
move to your diet.
Working Out
1. Make the commitment to go to the gym, directly from work,
every day for two weeks. The reason you need to go directly from work is that
it will keep you on schedule and because you can get distracted at home. I
found that the gravitational pull of my sofa would only let me get as far as
the refrigerator.
2. You must go to the gym every day, Mon. – Fri. for those
two weeks, no matter what. No excuses. Go even if you are sick or hurt. When
you get to the gym, you must stay for 1 hour, no matter what. I don’t care if
you can't train for the whole hour, stay.
If you do the above for two weeks, you will have created the
“habit” of going to the gym. I did this for those first two weeks, and I didn’t
miss for the next 11 years.
3. Start slowly. Do basic exercises, nothing fancy. Learn proper
form. Get used to your routine. Train each body part once per week. Try this:
a. Monday:
Legs
b. Tuesday:
Chest
c. Wednesday:
Shoulders
d. Thursday:
Arms
e. Friday: Abs and some light cardio.
Don’t worry about any great accomplishments. Just create the
habit. You will do more as you get comfortable. This is how you begin. It will
take just a little bit of discipline for the first two weeks, but soon, you
will go to the gym without even thinking about it, it’ll just be “what you do”.
Then, you will get more and more into your workouts and you will WANT to do
more. It will seem . . .EASY!
Diet
This will be done a little bit differently than the
training. You will start slowly. Trying to cut out everything you like, all at
once, will be too much to ask.
1. Add food first. This may seem counter-intuitive, but it
works. Rather than denying yourself the things you love, begin adding things
you know you should be eating. Add lean, low-fat meats like chicken and turkey.
Eat lots of fresh, raw or steamed vegetables.
Make sure you are eating these things every day. As you add
these foods to your diet, you will slowly, and naturally, begin eating less of
the bad foods.
(Note: Vegetarians and vegans, you will only adjust your
diets for total calories)
2. Improve your diet in a smooth, easy-to-adjust-to manner. The
first week, try eating healthy all day on Monday, then eat as normal for the rest
of the week. Next week, eat healthy on Monday and Thursday. The next week, eat
healthy on Monday, Wednesday and Friday. The following week, eat healthy all
week, with two exceptions.
3. Cheats. You will have two “cheats” per week, scheduled into
your diet. For example, you can have one cheat on Wednesday, and the other, as
a floater, on the weekend. Weekends can be unpredictable, so use this cheat
where needed. (Party, dinner out, etc.)
4. What is a cheat? A cheat is an entrée, or a dessert, that
would not normally be on your diet, but that you enjoy. Having these will keep
you from binging. Denying yourself the foods you love, eternally, is too much
to ask.
These tips for training and eating are only a small sample
of the things you can do to reach your goals efficiently, and as painlessly as
possible.
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If you are serious about reaching your fitness and physique
goals, read my book:
Available at amazon.com
You will learn EVERYTHING you need to know to create any physique
you choose!
This works for men as well. I learned these methods by
doing. I wrote this book with women in mind to answer the most frequently asked
questions that women pose.
Check it out! These methods are insanely effective, and
fun!!!
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