The fastest way to lose body fat that NO ONE BELIEVES

If there was a way to explain to people the secret of fat loss no one would believe me, but because I care so much about sharing the truth I will try my best.

More exercise is typically not the answer. It usually comes down to the right kind of exercise.  I’ve written about this over numerous of times in the past, but to simplify my explanation of what you should do I will do so in one phrase.

“you should do what you do least of.”

Of course things are usually more complicated than that, but that’s how it works for exercise.  Not everyone has the experience and the scientific background of how everything works, but I’ll argue you know about 70-80% of what to do stay healthy and fit.  Maintain a reasonable weight and low body fat percentage.

The advantage of working with a coach / personal trainer  (or being a fitness nerd) is how to optimize things.  When you read stuff online (like this article), most of the time the article has to be general and appeal to a specific audience.

If you’re into the crossfit games and a Rich Froning fan (which I shamelessly admit to being) the information in this article will be stuff you’ve heard of.  I know this because I’m an advocate of the a paleo diet and truly believe in evolutionary science.  I also follow the infamous Robb Wolf, author of The Paleo Solution.

Here’s the deal, what’s the secret to weight loss and getting a six pack abs and ripped like a high level crossfit games competitior?

The answer is in our genes and our hormones.  There isn’t much we can do about our genes but there is a lot we can do to manipulate our hormones.

One of the main reasons that sedentary  people lose body fat and gain muscle quickly is because they make a very positive and dramatic shift in their hormonal environment.  They they become more insulin and leptin sensitivity which leads to using sugar better and burning body fat more easily.  Second, testosterone and IGF-1 get a big natural boost from strength training.  If a person doesn’t exercise and starts doing cardio they will get a big human growth boost.

For people who are in the middle of the road, that exercise relatively regularly won’t see the same dramatic improvements a sedentary person will.  It’s fact, the more out of shape you are the faster in shape you will become.  If you’re already in shape or have decent conditioning (remember this is relative), dramatic progress will only come from smart workout programing.

Essentially, you need to know what you’re doing if you want to make a big shift in changing your body.

One major shift that will get you in shape is to eliminate all the things in your life that cause you too much stress.  You know, like bills and your day time job.

Oh yeah and of course sleep more.

Don’t get up to an alarm clock.

Sleep in every night,

and wala, the pounds will start shedding off your body and you’ll feel better.

Okay let’s get back to reality.  We all have real world obligations that cause us stress.  The average American gets less than 7 hours of sleep a night.  Most of us wake up to an alarm clock and many of us have demanding work and family lives.

When you’re stressed out, sleep deprived and under nourished you’re body goes into a sort of “starvation mode.”  I know this is not accurate, but most people will get it.  Your body will want to reduce caloric expenditure and conserve energy.  It will want to destroy muscle and cripple your immune system.  At this point, your body cares less about losing body fat as it does more care more about getting back in balance.

This is why people can’t lose weight.  This is why people get stuck.

You know how they say everything in moderation?

Well, this applies to exercise.  Working too much is a stressor that will cripple your ability to get/stay leaner.  Some of my co-workers at the gym are examples of that.  I’m an example of that.

There’s a sweet spot for everything and you need to realize that you’re sweet spot for getting lean and ripped like Rich Froning is different.  Keep in mind that there is a huge genetic component to how your body looks.

The main point I want to make is that getting to looking lean and ripped comes from balancing your hormones.  Insulin is fairly simple to control; reduce or eliminate carbs (of course not forever). Leptin sort of manages the way you burn calories, it’s also a huge appetite control mechanism of your body.  Many believe that processed food and sugar play a roll in screwing up our leptin sensitivity.  Lack of sleep and too much stress amplifies the effects of our hormone system.  This in turn wrecks our ability to perform well in our workouts and lose body fat.

Stress from too much business / work and family “stuff” also screw all this up.  Some people blow up like balloons by gaining weight (and can’t lose it), others lose muscle and get weak.  Digestion is also another sign of poor food quality and too much stress.

The solution?  Sleep more and exercise reasonable amounts.  Eliminate processed foods and eat carbs as it makes sense for physical  activity for the day. Just remember that there is no one size fits all approach.  Did I mention that alcohol affects your hormone production and also wrecks your ability to get good sleep?

Okay enough. Sorry if I have a lot of punctuation errors.  If I didn’t get this out, I would’ve never have posted it.

thanks for reading.



The Diet

Here’s the diet that helped one person in our Fat Loss with Friends group lose 100lbs in 4 months. Check out the results page on an old blog post.

Nothing here is rocket science. Just lots of discipline.  I’ve said and written this diet out a million times for people, but it seems that this version seems to mean the make the most sense to people for following directions.

This post was originally posted on my unorganized blog back in 2011. 


Here is what you’re NOT ALLOWED to eat.

– No Grains: includes Corn, rice, bread, pasta and tortillas. Don’t eat anything containing wheat, gluten or soy

– Fruit is limited to 1 piece 100- 200 calorie serving every other day

– Dairy is allowed only once a week, 200-400 calorie serving (Example: ice cream, yogurt, cheese)

– Nothing sweet is allowed or it’s very limited: sugar, candies and
diet cokes and candies. If you have to have something sweet eat a
piece of fruit.

– White Potatoes are not to be eaten

– Sweet potatoes and yams are to be eaten on a limited basis.
typically only on the days you workout

– You can have one cup of cooked beans a day

– Alcohol consumption is allowed and limited to hard alcohol,
unsweetened drink. Absolutely no beer.

– Sauces and dressing: use sparingly or not at all. NO SUGAR, NOTHING SWEET.

– Nuts: limited to a 1/4 of a cup a day

Here is what you CAN EAT nearly unlimited amounts, please use good
judgment or ask questions.

– Meat: Chicken, eggs, beef, fish,pork etc. I recommend having at least 1 gram per pound of body weight.  If you’re 200lbs that roughly comes out to 28 ounces of a lean meat

– Green Vegetables: Celery, lettuce, cabbage, spinach, bell peppers, squash etc.

Guidelines and other notes

– Don’t be afraid of eating fat, but don’t stuff your face.

– Use good judgement

– Facebook me or send me an email message

– If you deviate from the plan you are cheating and allow your
competitors the opportunity to do better than you.

– If you deviate from the plan, you are cheating. Know that you’re
cheating, and just cheat but try to control the damage. (e.g. don’t
eat an entire cheese cake, pizza or try to finish a jar of peanut

FAQ – Frequently Asked questions

Q: Can I follow my own diet that I’ve done before?
A: Yes, but you most likely lose to someone who is following what my
recommendations are.

Q: What should I do for exercise?
A: I will be posting videos on stuff to do, but in general keep things
light to moderate. If you workout too hard you will either get hurt,
burned out or feel like crap. Your weight loss is dependent primary on
HOW YOU LIVE, and that equates primarily to how much quality sleep you
get and what you eat. But 80% of your efforts into those 2 things
will yield you the most results. Exercising 1-2 hours a day 4-6 days
a week is a speck of time when you compare it to sleep and nutrition.

Q: How many calories should I eat?
A: It ‘ALMOST’ doesn’t matter. But if you want to be neurotic about
it, multiply your weight by 11, that will give you a general idea.



I highly doubt you’ve made it this far, but if you happen to be reading this, thanks for reading the whole thing.  This isn’t rocket science and it’s all just the same stuff packaged. You can call it a “new atkins” or paleo diet or south beach or whatever; it’s a low carb diet.  That’s really all it is.  If you stay away from junk food (processed food), eat lots of vegetables, control your sugar intake and exercise you will lose body fat.  If it’s not happening fast enough for you, you’re just being impatient.

I’m beginning to realize that you have to trick people into following a diet by getting excited about something “new.”  Nothing is new. It’s all the same stuff.  The only time that really applies to being “new” is to those that have made significant progress in their fitness like in sports performance.

Ryan’s Ultimate Guide to Lowering Your Body Fat

Understand what you need to focust on to lower your body fat percentage

lower body fat percentage

no such thing as spot reduction :(

What is the one thing you’re not doing that’s preventing you from getting to the body you want ?   How is that some people are able to stay lean , keep their abs and look amazing while you’re stuck unhappy or dissatisfied with your body?

In this article I’m going to show you exactly what you need to focus on.

But to better understand what it is you need to do I’m going to share the biggest problem that most people have with lowering body fat percentage quickly.

The Reality of Being Fat

You see , I use to be overweight and very fat .   I was a heavy guy , I was 60 pounds overweight . Most of my adolescent life I was on the bottom of the talent pool when it came to playing sports .   I was always picked last and often didn’t get a chance to play basketball during recess .   I was slow , out of shape and pretty discouraged most of the time .

I can’t tell you what this can do to a kid’s self – esteem .   It’s pretty destructive and demoralizing .   For many years I thought that every time I heard the word “ Fat ,” I always thought they were talking about me . I was depressed and I hated myself .

I know you might think I’m exaggerating, but trust me, I’m not .   Being overweight is one of the most difficult mental challenges anyone can face .   I really do hate how it feels and as I write about it I’m reminded of all the negative emotions anchored to that time in my life .

Not a lot of people know this , but because I grew up being a fat kid it’s something that I’ve always had trouble overcoming .   The mental state of feeling fat , ugly and depressed .

Seriously , I know what it means to be overweight . I know what it feels like. and I know how to conquer it .

Guess what ? I’m going to teach you how to beat it and I’m going to do it in way that is actionable right now.

A Practical Guide on How to Get Fat

if you want to gain weight

if you want to gain weight…

The first step to understanding how quickly lower body fat percentage; it’s best to know the formula for how to get fat.  How does someone get 100 pounds overweight? What are the steps to getting fat?  You might think you already know, but to even the playing field for everybody’s learning, I will outline them here.

1.) Be sedentary and don’t move.

2.) Eat a ton of processed sugary treats that are loaded with carbs.

3.) Mix sugary treats with the combination of fat and salt.

4.) Eat lots of it

5.) Let enough time pass to notice it in your clothes (usually takes about 10-14 days).

I can go on for days on the science behind all these things listed, but I will give you the practical knowledge necessary to understand the basic concepts.  They all taste good!  Food palatability is one of the main reasons that causes overeating.  The simple solution to reverse fat gain is to not eat this stuff.

I get it. Easier said than done.

The real problem is how do we balance being lean and fit with being able to eat normal?  That will be another question I will dig deeper into after I tell you the one thing you’re probably not doing.

What you’re NOT doing…


you need to challenge yourself

What is the one thing that you’re not doing that’s preventing you from getting you to the body you want?  Here it is: Stimulating your muscles to become metabolic power houses for fat burning – this is the answer.  You are most likely missing out on doing enough resistance training.  When I say enough resistance training, I mean intense glycogen depleting, growth hormone stimulating weight lifting.  (Remember, the weight can be your body weight.)

Muscle weighs more than fat. You know this.  Muscle burns fat.  If didn’t know this, now you know.  This is the main reason why guys lose weight faster gals.  Men naturally have more muscle mass on their body, this extra amount of muscle mass allows for much more fat burning when compared to females. (Note to girls reading this: I know not fair right?)

Do more resistance training.  Do more weight lifting. Do more challenging, fatiguing, near failure iron pumping.  If not iron, you can use body weight.  If you’re in pretty good shape, body weight exercises may not be enough for having trouble lowering your body fat percentage further. Ladies worried about getting big and bulky? Read this article.

Minimize Fat Gain from Junk Food…

Does this mean that you can’t eat “normal?”  We already know that most of america is obese and overweight, normal is being fat.  That is the real state of the union.  If you want to eat normal, you will not be able to stay as lean as you like unless…….

… have enough muscle on your body and you strategically plan your “junk foods” for the best times of the day. When you eat your high sugar foods at this best time, you actually stimulate your muscles for growth and you minimize the chance for getting fat. If you really want to know the science of how it works, you can read this article I wrote previously.

What is this best time of day?  It’s after your intense resistance training sessions – this is the best time of day to down your sugary hyper-palatable sweets.  Your body is able to partition some of this junk food as muscle and fuel for recovery while minimizing fat storage.

Of course this doesn’t mean you can do it every time.  Everyone’s situation is a little different, and if you do this too often you will gain some fat.  The idea is to be able to eat “somewhat normal,” but minimize fat gain.

Putting it all together…with Cardio

putting it all together

nutrition + weights + cardio = ?

The first step here is to build enough muscle mass to allow your body to become a better sugar burning machine.  The second step is, if you want to eat some junk food, save it for after your intense resistance training to control the damage it would cause.

In a nutshell I just basically said, lift hard and heavy, don’t eat junk food, but if you do eat junk food be smart about it. How does cardio fit into the picture?  If it’s not already integrated with in your weight training, then start now.  Running on a treadmill and pedaling on an elliptical trainer for hours on end is designed for those that enjoy doing it.  If you’re not training for a specific event there’s not much of a need for it for the weight loss part.

Cardio is designed to make your body efficient.  Too much cardio will turn your body into an efficient machine.  This is good if you’re training for a sporting event, but anything beyond 2 two hours of steady state cardio will be weight you will only keep off if you keep doing that cardio.  In other words, once you stop doing cardio, you’re doomed to gain the weight back.  Do you really want to gain weight back because you stop doing cardio?

I didn’t think so.

Efficiency is great when you’re running a marathon but not when you’re trying to lower your body fat percentage by losing body fat.  Efficiency means less calories burned, less calories burned means less fat loss.  It means less calories burned while at rest.  Sometimes a good thing, but not if your goal is to be lean.

Think muscle stimulation for growth. Eat lean meats and lots of veges for nutrient dense food to maintain a strong immune system. Low carb the diet by eliminating most sugars and starches.  Integrate cardio while stimulating muscle or keep cardio to around 2 hours a week.

What else is there? Did I miss anything?  Maybe it would help to know how much calories you should eat to lose weight.  Having a specific meal plan can be helpful.  Knowing what exercises are best would be another.  Taking the best supplements for your goal would be another.  But chances are you’ve already been exercising for a while and know more than enough to get some good results. I want to empower you to do what you already know.

Everything isn’t going to be perfect. Life is not perfect.  Do what you know and follow my advice and I promise you results.  You may need more specific advice as I’ve mentioned in some case studies outlined in the fastest way to lower your body fat percentage article – and they could help you, but you know more than enough. Do what you know and take action.  Lift some weights and tighten up those muscles.  You can do some push ups right now, or maybe some squats.  The idea is that if you don’t take action now, your knowledge will be wasted.

The best compliment you can give to me is to share this article with others. Google +1, tweet and/or post on your facebook wall.  If you enjoyed this writing subscribe to my email list below to get exclusive content from me as if I were your personal trainer for free.  Thanks for reading.

5 Reasons Why Low Carb Diets work best for losing weight and gaining muscle

Explaination of the reasons behind low carb diets

chiptole is my favorite low carb restaurant

chiptole is my favorite low carb restaurant

Carbs are not that bad.  Again, when I mean carbs I mean bread, rice, pasta, corn, potatoes, fruit and tortillas.  What’s the big deal with carbs being so evil nowadays?  Without getting into a long rant, think of carbs as a primary fuel.  Your body wants to use carbs for energy whenever possible (with some exceptions .  When you’re not physically active enough, guess what your body does with carbs?  It stores it as fat if there is a caloric surplus.

One of the big reason why I always recommend low carb diets, like carb nite or the paleo diet to most people is because they work to lower body fat percentage quickly.

Is it possible to lose weight while eating startchy carbs like rice and bread?  Yes it is possible, just as long you maintain a caloric deficit.  If you don’t know how many calories you need to eat to lower your body fat percent quickly, you should check out my calorie burn calculator to figure what it should be.

When you’re trying to lower your body fat percentage and lose weight, it helps to get fast results to keep you motivated.  Low carb really helps to do this. If you have a goal to get down to 10 percent body fat as fast as possible, then using low carb as part of your nutrition planning will help a lot.

Here are 5 reason Low Carb Diets are the best for lowering body fat percent

1.) Protein has a very high satisfaction value.  When you eat protein, like lean meats and fish, your body get really full. If you focus on eating less carbs, your only choices are protein and fat.  This will lead eating less calories and make it easier for you to get to a low body fat percent.

2.) Less muscle loss.  When you’re  on a traditional diet of high carb, low fat, your body will be much better as using fat as an energy source.  Remember what I said  about your body wanting to use carbs as the main fuel?  Well, if there is not enough your body will try to reserve what’s left for brain function and then it will try to tap into fat stores.  If you do this regularly, your body can get pretty good at burning fat as a fuel.

3.) Protein has difficulty being converted into fat.  The whole reason why you need to eat is so that you can store the energy to be used later.  You’ll seldom be able to burn calories as fast as you eat them.  The body is constantly managing energy reserves based on food intake and physical demands.  It will always look for carbs then fat for energy. It doesn’t like using protein because it’s highly inefficient.  In many circumstances, your body would waste energy converting protein into energy, so it will try not to. (This is slightly oversimplified because the body is much more complex) Does that mean you can eat unlimited amounts of rib eye steak and prime rib?  Probably not.  A Rib Eye Steak has 230 calories for every 3 ounces.  It has 16 grams of fat, which means that 144 calories comes from fat. 86 calories come from protein. 

Remember you can over eat anything. So pay attention!

4.) Stay on track with calories easier because of less need to snack.  When you’re eating carbs regularly, blood sugar levels can vary.  If you eat too much carbs in a single sitting you can get spike and crash.  So needless to say, you can get a lot of energy fluctuation easily if you skip a meal or snack.  When on low carb, you don’t have to worry about that because your blood sugar and insulin remain low.

5.) Burn Fat All Day Long.  Low carb diets keep insulin levels low. Insulin will cause your fat stores to grow or at least they negatively impact your body’s ability to use fat as energy.

Thanks for reading. If this helped you, or if you feel like this article could help someone, please share it on your facebook wall or retweet.

thanks..comment below!

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Have You Ever Talked Yourself Out of Working out?

Exercise in lego sized pieces

shoud I exercise

Have you ever needed some motivation to workout?

Look, I get it. Life gets a little crazy sometimes and it can be difficult to have the will to do what you should do.  Seems like life is full of “shoulds.”

A lot of the time, all that’s really needed is action.  Go do something!

Most of the time, people don’t workout because of lack of motivation, lack of fitness and most people just talk themselves out of going to the gym (or outside for a run).

People tend to over complicate the process in their mind, making it more difficult than it should be.  It’s like a bunch of Legos scattered on the table with 100 page manual. Unless you’re really experienced with complicated Lego projects, your brain can sometimes have a poor way processing certain actions for certain tasks.
lego scattered

Here are a few strategies to help you get around the voices in your head.

1.  Pick 1 exercise.  It could be push ups, squats, sit-ups or pull ups.  Just a simple body weight exercise.  Do 1-3 sets of 20 reps.  It could help get you to gym.

lego weight lifting 2

2.  Pick 2 exercises.  Just like above but multiplied by 2. Five minutes of your day gets attributed to physical fitness.

3.  Pick 3 exercises. you get the idea.


4. Go for a quick walk, run or jog.  Maybe you have live in one of those places where you have a centralized box for the neighborhood (I know it’s super annoying).  During this time, walk a little further or run. Take 8-10 minutes out of your day to do something. Maybe it will motivate you to do more.

The ideas listed above are just small snippets of 2-8 minutes of foucsed work on exercise.  You don’t have to think of going to the gym as some long 90 minute trek.  Just go and do one exercise. Sometimes that’s all it takes.

If you enjoy lifting weights, maybe you can just work your favorite muscle for a single set. Go do some push ups or sit ups.

5.  Watch something motivating.  Watching some of my favorite athletes do heavy deadlifts on you tube always makes me want to go workout.  Lately, I’ve been recommending this documentary on the Crossfit Champion, Rich Froning.

6. Listen to music that will have a chance of motivating you.  If you’re a runner (or a former runner), I’m sure you have your list of favorite tunes. Certain music has a trigger, and they can get you going when you need it.

I’ve been working on improving my writing and blogging more frequently.  One of my biggest goals is to make really good content that is inspiring and actionable.  If you know someone that would benefit from this information, please get the word out and share on your on your wall.  +1 Google, tweet, stumble upon, facebook… it would mean a lot.  Only do so if you feel it’s impactful and useful.  Thanks for reading

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Best fruits for Weight Loss Answer: None


is fruit bad for you

Fruit is not good for weight loss.

Is fruit healthy? yes I’m not going to talk about the health benefits of fruit.  If you want to find out the health benefits of fruit, you can google that.  I’m going to write about how fruit and weight loss relate to one another.

If you’re trying to lose weight, eliminate fruit from your diet, especially the tropical fruits that are loaded with sugar. Don’t eat fruit if you’re trying to lose weight. This article on why fruit is bad for you is a great resource if you want an more in-depth information, but I wanted to give you my experience on the practical applications about fruit and weight loss.

Here’s the deal, if you’re stuck with a choice between a banana over a McDonald’s cheeseburger, the choice is obvious.  When we talk about eating the most optimal foods for weight loss, fruit is a better choice than most, but fruit is best eliminated when possible.

For many of the clients I’ve worked with to help to lose weight, I recommend fruit as a cheat food or a very infrequent food.  I’ve found that when people get to the point of being laser focused on track with their diet – they are not eating fruit.  They notice that their love handles shrink and they figure out they can survive without it.

If you’re on track and focused on your plan, use fruit as a dessert.  Make an apple or banana a treat.  Blueberries and raspberries are best because they have less sugar than other fruit options.

If you’re just starting out struggling to commit to cutting out the junk food, then eat fruit to lose weight.  I understand that sometimes we have to take baby steps. If you’ve been following my blog or reading any of my articles, I’m really about customization and reference point.

When you’re just getting started, a lot of the advice stays the same for most people trying to get in shape.  As you get more fit and advanced, guidelines become more strict and specific.  If you’re really out of shape, following strict guidelines will cause body fat to melt off your body.  This is how you get quick weight loss.

Being out of shape and overweight combined with a super strict guidelines for nutrition is the formula to quick weight loss.

What about Fructose?

Fruit does have fructose. Depending on the fruit it will probably have a mixture of fructose and sucrose.  Lately there’s been cause for concern for fructose being bad for your health   This isn’t the case for fruit because the amount of fructose in fruit is relatively insignificant when you compare it to many of the processed foods rich in fructose.  If you do a little digging, you’ll be surprise where you get a lot of your fructose from.


Losing Body Fat Quickly for men, More thoughts for John

This is “side continuation” from the “The Fastest way to lower your Body Fat Percentage” article.

What is considered a low calorie intake?  


A low calorie intake is anything more than 20% reduction in maintenance calories.  John’s base level of calories burned is 1,916 calories per day. When we factor his physical activity and exercise, that’s roughly 2,874 calories per day. That means for John to maintain his weight he can theoretically eat 2,874 calories per day.

If you want to find out what yours is, you can visit this page how to calculate your daily maintenance calories per day page.

In this example, anything less than 2200 calories would be very low calories. One of the reasons why I would let him take a break from dieting is for multiple reasons.  When you take a break from dieting and have a cheat day or two, it allows for your body to get metabolic boost from “resetting.”

When you’re disciplined tracking your calories and are consistent with low calorie dieting for any prolonged period of time, your body’s metabolic rate will slow down significantly. This basically means your body tries to burn less calories than usual. The cheat day or Carb Nites helps in this counteracting the metabolic slow down.

One of the diets I promote for those that are willing to be super strict is the Carb Nite solution. Don’t think of it as a miracle solution, it’s just a systematic way to fit cheat days into a low carb diet plan.

The other reason for him to take a break from dieting is for mental reasons.  You can call it a reward or a deserved vacation from dieting, but it’s good to take a slight detour from dieting after weeks disciplined eating and a significant weight drop.  Remember, he just lost 30lbs in the past 11 weeks.

Advanced Fitness Tip

I have found that eliminating cardio completely to be an effective strategy for some people.  It’s a bit drastic, but it works well when you’re advanced.  By eliminating cardio completely for 7-14 days you condition your body which will lead to increased expenditure when you begin your cardio regimen again.  The extra time saved from not doing cardio can be used to do more weight training.  Another cool thing that will happen is you will feel and probably be stronger.  Then when you go back to going cardio crazy, your body will be less adapted and you’ll burn more calories.

Calculate Your Daily Calories per day


How much calories are you suppose to eat to lose weight?
Lets start with this BMR Calculator. (may take a few seconds to load)

Then you multiply the number you got by 1.3 & 1.5 to take daily physical activity and you’ll get the low and high value for how much you burn.

In my example of John, he’s 185lbs, 24 years old and 5’8″  His BMR is 1,916. Multiply by 1.3 and 1.5, we get two numbers.  2,491 & 2,874.  When you’re trying to lose weight, you typically want to eat 500-1000 calories less than you burn.

BMR stands for basal metabolic rate.  Your basal metabolic rate is your base rate of expenditure   If you were to sleep all day you would burn your base rate of calories. In my experience, this is the only information you need.

There are devices out there like the Exerspy, Fit Bit and the Nike Fuel Band which I think are great products that provide more accurate real time tracking; and for some people it’s motivating.  Eventually I will write a post about my experience with the Exerspy.

The Most Important thing you can do today in your fitness


Most people are trying to lose weight, get toned and stay fit.  Many of the people I help motivate want to know how to get flat stomach and learn the best ways to get in shape.  On the other end of the spectrum, people are trying to find personal motivation for exercise and weight loss.  Some people do too much and some people do nothing.

It is an absolute waste of time to try to get more done in day.  It is the wrong idea to get more exercise done.  Let me illustrate in a little analogy.

Think about this, lets say your mother wants you to paint a room.  You set everything up, tape off the baseboards, cover the floor and have your primer and paint ready to go.  You cover yourself up to make sure you don’t ruin what you’re wearing.  After cleaning and sanding the wall you put one coat of primer and maybe a second coat. After it dries you put a coat of the actual paint for the room.  Then you find out that you painted the wrong room.

You got a lot done, but you find out you got a lot done in the wrong place. This can easily be applied to your fitness goals of losing weight, getting stronger and more fit.  You’re doing too much cardio when you should be doing more weight training; or it could be you’re doing too much weight training when you should be doing more cardio.  Maybe the type of cardio you’re doing isn’t the best type for your goal, but you’re getting a lot done.  I mean, 60 minutes of cardio is 60 minutes right?

In our career and business lives things are little more complicated.  If you work in any sales and production based business (or have in the past), you know how stressful things can get.  It’s very competitive out there and when you’re  trying to get to the top, 90% of goal isn’t good enough.  Small changes make the biggest difference. Here’s what I mean:

You could be doing a lot of the right things, but what you’re doing a lot of what isn’t ideal or optimal.  Your heart is in the right place, you’re pushing hard making an effort, but there is a better way.

The Best ways to stay in shape



Muscle burns fat, intense resistance beats cardio in most instances for fat loss.

What is your major outcome?  If you were to accomplish this major outcome today, would it make make significant progress in the direction you want to go?  Will it make major improvement in your ultimate fitness, weight loss or six pack outcome?  (This is thanks to some old school self development gurus.)

To-do lists are crap, they are never ending.  You will never run out of things to do.

Time is finite and we must manage it wisely.  This means to do the things that matter most in our fitness programs (business and personal too!).  Want to know the best ways to stay in shape?  Here’s how you know what the best way is to lose the weight:

Whatever you’re doing least of is what you should be doing.

That is the best way to stay in shape.  It’s usually the best way to lose weight.  Everyone is different and our lives differ from day to day with a different set of demands and challenges. Without getting into the nitty and gritty of all the nerdy science of things I want to simplify things to the ridiculous. Get the most out of your time you spend in the gym (or working outside the gym) by doing what you’re least adapted to, as I’ve mentioned in the fastest way to lower your body fat article.

In fitness for weight loss, getting a flat stomach and getting in shape there are 2 types of exercise – cardio and strength training.  True strength training requires rest periods and
challenging weights.  You can integrate strength training with cardio with doing circuits or something similar to crossfit.  I personally love kettlebells for my non-running cardio needs.


Kettlebell swings is my favorite form of cardio – Photo thanks to


The more specific your goal the more the specialized the information needs to be.  If you have a sport you’re trying to get better at like football, basketball, muay thai or brazilian jiu jitsu AND lose weight/build muscle your exercise selection and nutrition choice will differ greatly (especially if you are in-season or have a tournament coming up).  The key take away for everybody is that you must narrow in on what you want (know your goal) and focus on what activity that will make major movement on where you want to be in your fitness.

For the busy mom with 2 small children that could be 20 minute run and some push ups and situps.

For the marathon runner trying to lose weight, that could be some injury prevention like foam rolling and stability exercises.

For the Muay Thai, it could be specific movement drills or just sparing.

For the Crossfit athlete training for Crossfit Games, it could be (and usually is) heavy strength almost, power movements.

For the busy executive it could be some kettlebell swings with some moderate weighted push and pull strength exercises.
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Stages of Weight Gain Denial

This doesn’t appy to everybody, but it’s my attempt at humor, mixed with fiction and some true life experience.

Stage 1:

One bad weekend of food indulgeces floods into monday’s lunch with more carbs than usual. It could be a burger, maybe pizza or it’s a sandwhich. It occurs every other day or so but 2-3 weeks go by without really paying attention. For some it’s several months.

Stage 2:

You step on the scale and you think, “oh I didn’t gain that much weight.” So it’s not as bad as you thought you continue to stay “off” diet.

Stage 3:

You look at the Mirror with your shirt off and you angle yourself just right so you don’t look as bad as you would so the lighting in your bathroom hits you just right. Purposely trying to find the right “slim angle” in the mirror. Thinking “Its not that bad”

Stage 4:

Okay now, you really feel it. Clothes are a tiny bit tighter and you feel like “blah.” Scale is up a few pounds, but doesn’t reflect how “heavy” you feel. (Or how flabby or soft you feel).

Stage 5:

You mitigate damage by cutting your carb portions down on a few meals during the week, but then by thursday you go out with some friends for lunch and you lack self control. You think, “I’ll start next monday.”

Stage 6:

Maybe you’ve been working out all this time, “sort of.” Getting a little bit of a sweat, but nothing really challenging. Fooling yourself into believing the 1 hour of zumba canceled out the slice of cake you had on the weekend.

Let’s say you’re working out hard, but you find a way to cancel the calories burned and probably more.

Stage 7:

Now you’re officially up 10lbs (or more), and you’re thinking, “okay time to get on a diet.” This is about the time your form fitting clothes that you use to look decent in, feel disgusting.

Hope that was motivating!
thanks for reading!