Breast Reduction and Back Pain

Reducing back pain without surgery may be less complicated than you think. It is possible, for many women, to solve this problem with exercise.

Typically, women who feel that their back pain is due to the weight they carry up front, look to lessen that weight. This is done with breast-reduction surgery. This often does create that relief. However, in this instance, the relief may be possible without any surgery at all.

If your back hurts from bearing too much weight, rather than lessen the weight, you may first want to try strengthening your back. A stronger back, will be better prepared to carry your natural weight.

I trained a woman a number years ago who was in this situation. She was planning the surgery for a few months from the day we met. I asked her if she could hold off on the surgery. I asked her if she would give some weight-training exercises a chance to alleviate the pain. She wanted to avoid surgery, so she agreed. After only a month of training, her pain was gone.

The exercises she was doing were, leg exercises. Some of these exercises work the core and the back very well. Her back became stronger and the pain subsided, permanently. She was very happy. I saw her a few years later and she was still pain free.

Before I share these exercises, I want to remind you, everyone's circumstances are different. You may need the surgery. Make sure you check with your doctor first. Your health and safety are most important.

(Never enter into ANY exercise program without first clearing the program with you physician - for your safety.)

These exercises, done properly (Have a qualified trainer teach you) can greatly strengthen your back and reduce pain.

1. Squats with free-weights
2. Leg-press on sled
3. Dead lifts
4. Straight (stiff) legged dead lifts

These exercises done properly, and with increasing weight, will create the strength you are looking for.

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The Greatest Gym Secret EVER Revealed!

I will now tell you the absolute, fastest way to get abs. I am GIVING you, the greatest gym secret ever! It's FREE!!! PLEASE take this FREE gift! Everyone I have taught this to, has had the same experience . . . SUCCESS!!!

Let me break this down for you. This will all make perfect sense, I swear. Before I begin, you first need to know one important fact, WE ALL HAVE GREAT ABS! Huh? Yes. This is true. We all have abs, but for many of us, our abs are covered by excess body-fat. So, if you want great abs, first remove the fat.

The second fact you need to know is, THERE IS NO SUCH THING AS SPOT REDUCTION!!! In other words, to remove fat from your abs, you don’t train your abs. Those commercials you see, where they are hawking some piece of equipment that “targets the tummy”, are worthless. They may exercise your abs, but they are rarely going to be much help in removing body-fat.

How do you remove body-fat? You need to burn off more calories than you take in. That’s it. Anyone who says otherwise is wrong. It is very, very, simple, if you continue to burn off more calories than you take in, your body will no longer store fat, but it will instead burn the fat for energy. What does all of his mean? What is this big secret? I will now explain.

If you want to see your abs, you need to burn off all of the body-fat which covers them. You want to eat fewer calories, so you don’t replace the fat you burn off. You will accomplish this with greater speed and success, if you learn the absolute best way to burn the most calories in the shortest amount of time. Hence, the secret.

Here is the secret to burning the most calories in the shortest time (most efficiently). You train your largest muscles, and you train them hard. Why train them hard? Because the harder you train these muscles (using heavier weight) the more deeply you hit the muscles. In other words, you will incorporate the most muscle fibers in this way.

Here’s the simplest way to look at it, the more weight you move in a workout, the more calories you burn. The more calories you burn, the more fat you lose. The sooner you rid your body of the fat, the sooner you will see those beautiful abs!

What muscles do you need to train?

Here’s the secret: Train Your Leg Muscles with heavy weight! 

These are your biggest and strongest muscles. They will burn the most calories if you work them effectively. Train your legs, heavy, twice per week, and you will burn calories at a rate you NEVER thought possible.

Ladies, THIS WILL NOT MAKE YOU BULKY!!

The first time I did this, my legs got SMALLER!!! Why? Because I burned off all of the calories I was eating. I burned off all of the fat on my body, and I began burning off muscle as well!

If you want to learn how to use this secret more effectively, check out my book. (See link below) Guys, this is for you too! These are the techniques I used. I wrote this with women in mind because, the men buy into my methods right away, but women have more questions. I answer all of those questions in this book.

Just click on the image of the book and you’ll see what I mean.

If you read my book or not, share this secret with everyone you can. It really works! I will keep sharing until everyone knows. It’s too good to keep to myself!

For secret -

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All About the Base: Training – Secret #2 FREE Fitness in 2020!!!

It’s the LEGS! The LEGS I Tell Ya!!!

I will now share with you the single greatest fitness secret I have ever found . . . EVER!

Years ago, as I was going about my normal workout routine, I realized that my midsection was not so great. I was a bit, to be kind - doughy in the middle. OK. I was 11 pounds overweight! There! I said it!

Anyway, I was a little over three weeks away form a vacation. I was going to Jamaica! But I was NOT going to go to any beach without a six-pack! I had little time, but I had an interesting idea. It seemed logical to me but, would it really work? I had to try.

After nearly three weeks went by, I was getting ready for my trip. I was walking through the gym and a female trainer/body-builder stopped me.

She said, “You look great!”

“Thanks”, I replied.

“No.” She said, “You look amazing! You got super-lean almost instantly. What did you do, just a bunch of cardio?”

“No.” I said. “I didn’t do one second of cardio.”

“What did you do?”

I explained how my simple plan worked. And now, I will share it with you.

As far as dieting goes, all I did was, I stopped eating fast-food from Monday, through Friday. I still cheated on the weekends. Then, I told her about the simple training change I made. I thought it would work. It did! I lost the 11 pounds in less than three weeks!

What was the simple change? It’s so simple, it’s hard to believe, but it makes perfect sense. All I did was, I trained legs twice a week instead of once. That’s it! That’s all it took!

Here's why it worked. You burn calories when you work your muscles. The harder you work your muscles, the more calories you burn. The more weight you move, the more energy (calories) it takes to move the weight.

Your largest muscles, which move the most weight, which burns the most calories, are in your legs! Simple.

Now, please understand, these were REAL leg-days. Ask anyone who trains, what that means. It ain’t no picnic. Real leg workouts are at least an hour long, and they usually end with nausea, possible shakes and headaches. These workouts ARE NOT FOR BEGINNERS!!!

You need to work your way up to these workouts. I will share the types of exercises you need to do for a real leg-day, in time. However, for right now, just focus on learning all the basic exercises.

Create a habit of going to the gym every day, Monday through Friday, and begin to add weight to all exercises. You want to learn good technique for safety and you want to get strong. This will be beneficial in the future!

By the way, in case you were thinking that the twice-a-week, heavy-leg-day is not for everyone, I can tell you it is. I used this technique, as did my younger sister and numerous other men and women of all ages, even women with teen-aged kids.

That’s why I wrote the book, shared at the bottom of this blog!

Included with each post, I will include a link to my book, should you wish to read more detail.

Don't let the title fool you. This is for anyone. Women have simply asked more questions in the past. I wanted to answer those questions as completely as possible.

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Nutrition – SUPER Secret #2: FREE Fitness in 2020!!!

The Greatest Diet Trick EVER!!!

Continued: Wade's 90-day' Fitness Challenge.

(Post #12: 1/21/2020)

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CHALLENGE BEGAN (For Me) 1/13/2020

This diet trick is so good, and so simple, that it would be immoral for me not to share it. I have found a way to eat all of my favorite foods, while getting leaner by the day, and I have even found the “safest” way to cheat!

I have already told you that my nutritional plan allows two “cheats” per week. This is so that you do not have to deny yourself, the foods you enjoy, forever. No one wants to do that, and that is what destroys the possibility of success for most diets. That will not be a problem for us.

Let’s get into “denying” ourselves, for a moment. When we decide to get into shape, we begin working out and eating better. This is a good thing. When we make these changes, one thing is certain, we will face challenges. One of the more difficult challenges we will face is, “cravings”.

Each of us will face our own, individual challenges here. For some of us it’s sweets, for others it’s fried foods. Whatever your “poison”, you will face these challenges. Knowing this, we need a plan going in. We need to take measures to help us deal with these challenges.

The first step we should take is at the grocery store. As stated, in an earlier post, if the bad foods are not present, we won’t be able to eat them. Shop wisely. Remember my trick? Eat your cheat meal before shopping. You will feel guilty and end up buying only healthy foods.

Next, if you have the craving for, and the access to, the unhealthy choice, there are a few things you can do. First, never, I mean NEVER eat the unhealthy food with an empty stomach. ALWAYS eat something healthy first, then wait 20 minutes. If the craving hasn’t passed, THEN you can have the “cheat-treat”.

What you are doing is giving yourself a chance to be satisfied with the healthy choice first. If that doesn’t work, you have waited long enough for your brain to tell your body you are not hungry. Now, if you choose to eat the unhealthy treat, you will not devour so much.

The next thing you can do is, eat a small portion of the unhealthy cheat, and drink water with it as you eat. This will further give your body time to adjust to being full. Here’s an example I used:

One day, at work, I was craving pizza. I wanted it all day, but I was eating healthy now. I didn’t want to cheat. This was not a cheat day. I was good all day, but I was really tempted. Now, what many people do here is, they order a pizza and pick it up on the way home. Bad idea.

When you get the pizza home, even if you only have a slice or two, the pizza is still there. It will call to you in the night! I swear, it’s like the song of the Sirens. I cannot resist dashing my ship of fitness dreams upon the rocky shores of pizza island! (Wow. That was a bit much.)

In any case, you won’t throw the rest of the pizza away. Here’s what I did. I ate a salad first, (had one at work) before leaving work. Then, I drove to the pizza place on the way home. I ordered 1 slice and a soda. Yes, just 1 slice. I wanted to give myself a chance to limit myself to 1 slice. It worked!

Normally, if I were hungry and eating the pizza on an empty stomach, I would eat 4 slices! That’s half a pizza! Now, if the 1^st slice was still not enough, I would then order a second slice. I have done that as well, but it still cut my pizza intake in half!

You can use this trick with anything. Just never eat goodies on an empty stomach, and always order the smallest portion possible. Take your time. You will become very good at this, and your waistline will be the proof!

Included with each post, I will include a link to my book, should you wish to read more detail.

Don't let the title fool you. This is for anyone. Women have simply asked more questions in the past. I wanted to answer those questions as completely as possible.

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Fitness or Excuses, Choose : FREE Fitness in 2020!!!

If you want to achieve your fitness goals, the time for excuses is over, .

Continued: Wade's 90-day' Fitness Challenge.

(Post #11: 1/20/2020)

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CHALLENGE BEGAN (For Me) 1/13/2020

Someone recently asked me what I was up to. I told her about my fitness challenge. She seemed very interested about the challenge and began asking all sorts of questions.

(This is so much fun for me! I LOVE when I can get people excited about their fitness journey! I love being a sort-of, catalyst in the process. Even more enjoyable for me is, when I run into these people months later and they excitedly tell me about their newfound fitness success.)

During this conversation however, the questions took an all-too-familiar turn. The questions were more probing about me, and my journey. These were not questions designed to learn how the best results could be gained. No. I know THIS line of questioning.

These were more like the questions of a lawyer, building a case. This woman had NO interest in learning how to succeed. She was looking for an excuse as to why this process was possible for me, (easier) but impossible for her. In short, she wanted a way out. She wanted an excuse to avoid exerting effort and making sacrifices.

Most people do this, and it makes me sad. I feel a little bit sorry for them, but I realize that they DO have a choice. They could decide to do this, and then, go make it happen. The funny thing for me is, everyone who quits, or decides not to try to reach their fitness goals, has the same theory. They say the same thing:

“It’s not fair!”

My rebuttal may seem harsh but, “B.S!”

In all honesty, fitness is the single most fair thing I have ever encountered. It doesn’t require experience. It doesn’t require a certain degree. You don’t have to “know someone”. (Nepotism has no power here.) You don’t have to be rich, or join any group. In fact, some people just eat vegetables and run!

You only need ONE thing, to succeed: COMMITMENT - That’s it, and that’s all.

My mother taught me something simple, when I was a kid. “If you want it, you’ll make it happen.” (Mom is AWESOME!!!)

The woman above, like SO many others, tried to pull the "age thing", until she found out that I was 55 years-old. Then she tried the "injury thing", (See my first post for my list! Includes a hip replacement) Then she went for the "time thing", but I shared that I was working 7 days a week, writing this blog, creating accompanying videos, hitting the gym a minimum of 5 days a week and beginning to write my 8^th book to be published in the past 2 years.)

Then, she seemed to think, she played the ultimate wildcard:

“Do you have kids?”

I told her I did not.

“AAAAHHH!!!” She said. “Well, there you go!”

OK. You win. You get to keep your current physique.

I did all I could do.

The reality is simple:

“If you really want to do something, you'll find a way. If you don't, you'll find an excuse.” —Jim Rohn

Anyway, I gotta run. I’m headed to the gym to meet two of my gym-friends. They will probably be working out with their two oldest sons. #Noexcuses

Included with each post, I will include a link to my book, should you wish to read more detail.

Don't let the title fool you. This is for anyone. Women have simply asked more questions in the past. I wanted to answer those questions as completely as possible.

Simply click image below:

Available in Kindle and Paperback formats

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One Week at the Gym is IN THE BOOKS!!! FREE Fitness in 2020!!!

Once begun, it’s half done!

Continued: Wade's 90-day' Fitness Challenge.

(Post #10: 1/17/2020)

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CHALLENGE BEGAN (For Me) 1/13/2020

For those of you who started this 90 Day Fitness Challenge, on day one, CONGRATULATIONS! You have completed the first week! (You better have!) If you have been following me and working right along with these posts, and videos, you should have completed your first 5 workouts. That is awesome!

Listen, the hardest part of this challenge is getting started. That means, things are about to begin to get easier. This happens a little at a time, but IT DOES HAPPEN! Like I shared from the beginning, these first two weeks are extremely important.

All you need to do is workout each weekday, Monday - Friday, for one hour per day (any workout is fine) for two weeks straight, and you are well on your way to creating the all-important “Habit” of training. Once this habit is formed, you will be able to upgrade, and target, your workouts and nutritional plan.

Now that the first week is completed, the second week will be easier (a little anyway). We can begin to think about getting organized with our training. The best way to begin, is to keep it simple. Don’t get fancy. You want to do basic exercises. Hit each body part with one basic exercise. Warm up with very light weight, then do 4 or 5 “training” sets. These are the sets after the warm-up set.

You will want to double-up and train multiple body parts each day. In the beginning, you will need to do this because, none of your body parts will have the endurance to handle a full, one-hour workout. Later, you may want to focus on one body part at a time. Or, if you are ambitious enough, you may want to lengthen your workouts to hit two body parts fully. (That’s my goal!)

(Personal note: Leg-day is the most important (and usually hated) day of the week. That is why I do my leg workout on Monday. Why? Because I want to get it out of the way! Plus, Leg workouts burn the most calories! I do this on Monday because no matter what, “THERE IS NO VALID REASON TO MISS A LEG WORKOUT!!!”)

That means, if you miss your Monday workout (How dare you!) then Tuesday is leg-day. Got it???

Here are some good starters:

Monday: Legs

Quads:

Seated leg extensions

Hamstrings:

Seated, or lying – hamstring curls

Calves: (Calves should be done in both “straight-legged” and “bent-knee” versions

Straight-leg calf-raises can be done standing, or seated on leg-press machine.

Bent-knee calf-raises will be done seated, with weight on knees.

Tuesday: Chest and Arms:

Chest:

Incline dumbbell presses

Flat bench dumbbell presses

Arms:

Biceps – alternating dumbbell curls.

Triceps – Cable push-downs

Wednesday: Back and shoulders

Back:

Cable pull-downs

Shoulders:

Seated Dumbbell Presses (Overhead)

Lateral raises (With dumbbells) done with elbows bent

One-arm dumbbell rows. (I call these “lawnmower starters”)

Thursday: Repeat Monday’s leg workout.

Friday:

Train a little of each of your upper-body muscle groups. Focus on chest and back first. These are larger, primary muscles. They are larger and burn more calories. Plus, these are good strength-building exercises.

These workouts should do you some good. They will help you develop a good routine. You can learn good techniques as you build strength, confidence and momentum.

We are taking our time, and doing this correctly, THIS TIME!

(If you need detailed instruction on what the exercises listed above are, or on how to do them properly, the trainer at your gym should be able to help you. Also, all of this can be found in my book (listed at the bottom of this blog), if you are interested.)

You are doing great!

Included with each post, I will include a link to my book, should you wish to read more detail.

Don't let the title fool you. This is for anyone. Women have simply asked more questions in the past. I wanted to answer those questions as completely as possible.

Simply click image below:

Available in Kindle and Paperback formats

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