How to Cut Through the Fitness Bullshit & Find Better Weight Loss Ways

Going into this highly competitive 2015 New Year’s Resolution Season, I had a very different game plan, and vision of how my ongoing battle with my nemesis — Y2K belly fat and poor biomarkers of health — was going to go down. I normally come out guns blazing. But this year, I was actually planning on using a Rope-a-Dope-style strategy.

That means I was going to sit back on the sidelines the first month of the year, and pretty much not do shit from a writing or educational standpoint.

That’s right. I was just going to disappear, focus on my own protocol for an upcoming photo shoot, watch the football playoffs, maybe sneak in some Cinemax B-movie Skin Flicks, and let people do whatever crazy diet and fitness shit they were going to do to start the New Year.

I mean it has been my experience that people are going to do that stuff anyways, no matter what I or any other sincere fitness professional says. And breaking through that irrational “glass case of emotion” is pretty much fucking impossible, even with my short but sturdy Little Shiitake.

Glass Case of Emotion Ron Burgundy

So I was going to sit on the ropes and conserve my strength. But then, when my peeps burned out of the bullshit and realized that Get Fit Quick Schemes don’t work (even on the 2nd, 10th, or 20th time); I was going to make my glorious return, land a 1-2 punch to the gut, knock that belly fat out (or off your body), and help you find some better weight loss ways.

Well, sometimes the scripts you write for yourself don’t always work out in the real world, and I’m already breaking my resolution with this post.

It seems as if the fitness ridiculousness has hit an all-time high, at least within my circle. I can’t just sit back on the sidelines and do nothing with a clear conscience. People are already totally jacking themselves up with the magic pill madness.

Don’t Get Wrapped Up in the New Year’s Madness

I walked by a boot camp class the other day and watched a dude blow out his knee because he was doing a drill he obviously was in no condition to be doing in the first place. Turns out some trainers just know how to yell and kick people’s ass in order to project a “hardcore” image, but they don’t really know how to appropriately match and properly progress a program.

I’ve heard from a female friend that had questions and concerns about a 500-calorie, no carb, HCG-enhanced diet a “physique competition coach” had put her on. Yes, this was actually prescribed by a so-called health & fitness professional. What a doochbag (the coach not the girl).

I had another friend tell me he was going to go on a protein shake & prune juice cleanse to start the New Year. This is an intermediate athlete who knows what I do, and has even read some of my work, yet he still looked me straight in the face and fucking said that to me in all seriousness.

So I did what any self-respecting beach dude would do:

1. I kicked him out of my house and kept him away from my toilet. I don’t want to lose my “home bowl advantage” because of some literal fitness bullshit.

2. I spracked him right in the frickin’ nut sack when we got outside. I landed a timely knuckle right to the testes with just enough force so that the real pain would snap him out of Fitness Fantasyland, but not so much that it would cause permanent damage.

3. I promised myself that I would write this post regardless of my original plans.

The Truth About Weight Loss

Honestly, these days I write all of the time based on inspiration, and when thoughts and strategies pop into my head through my reading, research, and real life athletic and coaching experiences. Ironically, I used to make fun of these writer types all of the time, “Dear Diary, today I feel like…”

Go ahead and let the insults fly now. I deserve it.

So I’m usually working on at least a couple of projects at the same time. I’ve been working on one book on and off for a few years now. It was meant to be more of a beginner’s guide to cutting through the fitness industry bullshit and finding more efficient, practical, and sustainable weight loss strategies. That means it’s just as much about weight loss psychology as it is about pure physiology.

And it seems more relevant now than ever, especially given how 2015 has kicked off on the wrong fitness foot for some of those around me.

You see, a lot of the book is about where people go wrong with their weight loss/physique enhancement efforts, get sidetracked by focusing on marketing material or trends, or get swindled by the diet industry.

Collectively, this is why weight loss success rates suck – the ability to lose weight AND keep it off for a year is something like 2-20%. This is true across the entire spectrum of experience (from beginners to advanced).

Right now that book is in the editing process. We were going to release it after the New Year’s madness died down. But I begged the publisher to let me post up some stuff from it right now. I just can’t take the fucking ridiculousness going on right in front of my eyes any more.

You know your People’s Fitness Champion has no problem quoting himself, but I have no idea when the book is going to be out or what content is actually going to make the final cut.

So some of the following may indeed be excerpts, some may be stuff from the cutting room floor, and some are just random current thoughts mixed in. Who the hell knows? It’s basically an out of control, and mostly unedited brain dump/emotional rant.

It’s better that way. It’s more authentic to the present moment. And right now, this laid back beach dude who really doesn’t give a shit about most things, most of the time, is kind of pissed off at the current state of the diet, weight loss, and fitness industries.

But in the end, this post isn’t about me. It’s about you. And the bottom line is that the only way you will overcome the bleak odds of achieving long-term weight loss success, and finally reach your physique goals, is by focusing on the right things, and implementing the right strategies.

Here are my thoughts on 3 ways to establish just that as your fitness foundation moving forward. I apologize in advance for the length of this post, but I felt the need to get the complete message across.

1. Focus on Changing Your Daily Habits vs. Chasing Magic Pills

Unfortunately, here is something you must always keep in the back of your mind these days — the weight loss business has become a big business just like any other. Many scammers and scumbags focus solely on making a profit instead of fixing the problem. In fact if you actually succeed, their whole business model crumbles.

Now don’t get me wrong. I’m no hypocrite. I’m all for profit (buy one of my books already baby), but only if you are actually helping to solve some people’s problems along the way.

However for a high percentage of our industry, it’s not necessarily about putting out what works. In a bottom line business it’s about putting out what sells. And what sells in The Instant Gratification Internet Era?

The Magic Pill Mentality

Does any of this sound familiar?

“Follow my revolutionary new diet program and you’ll lose 20lbs in 2 hours.” Sold!

“Sure eat whatever you want and then just pop this pill from the Amazon Jungles and you’ll go from fat to fitness model in four weeks.” Sold!!

“Willy Wonka just opened up a magic Fat Loss Factory right next to his Chocolate Factory. Give me your credit card number and I’ll get you a golden ticket.” Sold!!!

Sorry fitness folks — what sounds good in a commercial or magazine ad doesn’t always work in real life. How can we have a multi-billion dollar weight loss industry delivering no results? There’s your answer.

50% is the weight loss industry’s fault. They are constantly selling you magic pills and miracle solutions. They tell you what you want to hear so you’ll buy their product instead of what you need to hear so you’ll get results.

50% is our own fault. We are constantly chasing those pills. We are always looking for the fastest way, the easiest way, or the next best thing instead of looking for what really works. We want all of the hacks without having to modify our lifestyle habits.

We all need to drop the bullshit if we want to make a dent in the obesity and diabetes epidemics.

fitness bullshit

Get Off the Hype Train

The fitness industry uses heavy marketing to make you feel like you always need something new, cutting edge, mysterious, or tricky to get results.

And because we are constantly chasing the magic pill, it is easy for us to get caught up in that hype. Often times we feel that if something is popular in the news, endorsed by a celebrity, is mentioned in a magazine, is on TV, or spreads like wildfire across the Internet, it actually works.

Following any advice (even from me) without doing your own research, more often than not, is a recipe for disaster. Most who constantly struggle with their weight loss goals are doing so because they are constantly following nothing but fitness trends.

The people that I’ve worked with that have attained and sustained weight loss success were not concerned with what was hot, or whatever the latest and greatest diet fad or training trends were. They were only concerned with what was effective. Period.

I know innovation and advancement are beneficial in many aspects of modern life, but that is not necessarily the case when it comes to weight loss. In an industry where new things come out every day, the majority of the fittest people on earth surprisingly (or not so surprisingly if you have a background in physiology or nutrition) practice simple, basic methods. They leave the magic tricks to David Copperfield.

Trust me when I tell you this, there is nothing new under the sun when it comes to losing weight. We already know everything we need to know to get in shape, we just need to actually apply it. So stop looking for the next best thing. Stop getting confused by magic pills and new trends geared solely towards making sales. And start focusing on what it really takes to achieve your goals.

Focus on Habits

Here’s the real weight loss secret — there are no secrets. There are no tricks. Improving your health and losing weight has, and always will be, under your direct control — not some pill, product manufacturer, or mystical guru.

Ever wonder why some of these gurus could seemingly conquer gravity and levitate, but could not conquer physiology and slash their own belly fat. It is because while you can definitely bullshit your way into the hearts of hopeful people, you can’t bullshit your way through the physiological processes of slashing fat.

The truth is that your daily habits will have a far greater impact on your health, fitness, and weight loss goals than any other fitness component. So focus on those first before seeking out external solutions.

2. Focus on Practical Lifestyle Plans vs. Get Fit Quick Schemes

Let’s face the cold, hard facts. We are an entitled, impatient, and spoiled generation. Reality TV and social media have warped our brains, making us think we are all mega-celebrities starring in our own personal show. We think we deserve the world handed to us on a silver platter, without putting in any of the work.

We think that just because we decide to lose some weight and get in shape, that presto, its magically going to happen. We think because we made up our mind today, it should have happened by yesterday.

Listen up dude or diva. If you really believe you can sit at a desk all day, couch surf at night, eat whatever you want, take a fat burning pill to compensate, and all of your problems are going to be solved, then stop reading this right now. I can’t help you.

And more importantly, it is 100% likely that you will be disappointed with this book. I’d rather have you read it when you’re tired of swimming in the fitness bullshit, and are truly ready to make a difference.

Get Rich & Fit Quick Schemes

Why are there so many Get Rich Quick Schemes? People only hear what they want to hear. They want to believe that you don’t have to adjust your lifestyle habits, save money, invest wisely, have patience, educate yourself, be creative, work hard, sacrifice, devote time and energy, have guts, or anything else to get ahead.

They want the short-cut formula that leads straight to the sailboats and sunshine.

We get caught up in following the Get Fit Quick Schemes just as easily as the Get Rich Quick schemes. We’re suckers for the fad diets, miracle supplements, revolutionary training programs, and self-proclaimed saviors. I’ve been a blind follower multiple times in my life, so I get it.

Lets see if the following scenario sounds familiar to you.

Where a typical Yo-Yo Scenario Starts

A hypothetical dieter has been following the typical Y2K American lifestyle — huge portions of highly refined, processed foods, fast foods; sitting all day, and skipping anything related to exercise or stress reduction.

They could “get away” with it when they were younger. As they’ve gotten older, however, their metabolism has slowed. They have put on a bunch of weight, have a few health conditions, maybe are on a few medications to combat the side effects of those conditions, and are unhappy with their health & fitness levels.

They draw a line in the sand, put their foot down, and declare war against their weight gain. So far, so good…

Crash Dieting Disasters

The problem is that when most people think “diet”, they think deprivation, starvation, and suffering. What ends up happening is they opt for some extreme dietary plan to try and speed up their results — the all cabbage soup diet, the detox juice cleanse, the no-fat diet, the no-carb diet, the protein shake only diet, etc.

This is not the way for long-term, permanent, and sustainable weight loss.

It is a mistake, however, that many make, especially females. Often times their high levels of motivation for an upcoming event is their downfall. They will do anything — even the wrong thing — to get the scale moving in the right direction.

If cutting calories is good, they jump to the wrong conclusion that cutting even more (or all) is better. If reducing trans-fats from packaged and processed foods is good, then cutting out all fat is better. If reducing refined sugars is good, then cutting out all carbs is better, etc. Even though moderation is where most of the magic lies, we lean towards extremes to try to speed up processes that naturally take some time.

Our hypothetical dieter slashes food intake, calories, fats, or carbs next to nothing in a desperate attempt to lose weight. While they lose some initial weight — some fat, but mainly water and muscle because the body can physiologically only lose so much fat at one time — they eventually hit a plateau.

The extreme diet destroys normal metabolism, natural hormone production, and cognitive function. They end up tired, fatigued, irritable, and maybe even depressed.

The Revenge of The Round Mound of Rebound

The body can only suffer for so long before it fights back. Uncontrollable cravings hit the crash dieter — visions of cookies and cupcakes dance in their head. Eventually, they break the diet and go crazy, bingeing and gorging on everything, sometimes for weeks or even months at a time.

Because they’ve lost muscle and slowed their metabolism with the crash diet, they gain all of the initial weight they lost back, plus some additional pounds.

Remember, weight loss success is not just about how many pounds you can lose in the short-term. It’s about losing weight at the appropriate rate, and having the ability to sustain that weight loss indefinitely. And beyond statistics, what do you personally want to do — just lose some weight so you can say you did it, and then get fat again?

Back to our hypothetical crash dieter — disappointed with their weight regain, they have one more “cheat meal”, recommit themselves, and start all over again with the same, or maybe even more extreme plan.

The Yo-Yo Roller Coaster Ride

What ends up happening is that people yo-yo back and forth between extreme crash diets and the typical high calorie, highly refined Y2K Diet (which is on the other extreme end of the nutrition spectrum). They alternate between being 100% on and 100% off. They never find that middle ground.

This destructive pattern is counterproductive to achieving your body composition goals. These misinformed people are “dieting” a good percentage of the year, but they are getting just as fat as those who never diet. The only difference is that the non-dieters weight is steadily climbing in a linear path. The yo-yo dieters weight goes through peaks and valleys, but it continues to climb at an upward slope.

It’s a disastrous roller coaster ride of yo-yo’ing back and forth between extremes. Without intervention and proper guidance, people yo-yo themselves right into obesity and all kinds of health consequences. You’ve seen it happen with celebrities, you’ve probably seen it happen within your circle of friends, and maybe you’ve even experienced it for yourself. It even happens with former fitness models and competitors that followed misinformed approaches.

You would think by now that people would have been able to learn from so many other unsuccessful dieters’ mistakes, or that by using simple logic they would understand these types of diets are not sustainable and don’t work in the long run. But there are always a new generation of impatient dieters coming through the door seeking physiologically impossible results, or an old generation of stubborn dieters praying that this time, their extreme approach will miraculously work.

Burning Out on Insanity & Extremes

Dudes are more likely to get caught up in extreme training protocols. As they’ve focused on their careers, their 6-pack has turned into a keg, and people have stopped buying tickets to their gun show. They are frustrated with what they’ve become, and maybe after watching the movie 300 for the 300th time, they’ve decide to make a stand.

They nostalgically remember back to their glory days, when they were more active and athletic. And even though that was years or decades ago, they rush to get back there in a single day.

Impatiently trying to speed up the physique transformation process, they go from doing absolutely nothing to some extreme training program where they’re training intensely every day. They believe their warrior mentality and Rocky theme songs will power them through.

What usually happens?

They pop a testicle, bust a man boob, or pull a hammy on the second day because their program wasn’t targeted and taken through proper assessments and progressions. Those are just fancy terms used by fitness professionals that basically just mean matching a training program to a person’s individual situation, current condition, exercise history, limitations, and goals.

Cable Guy basketball

Even if the gung-ho bro’s don’t injure themselves, they are only able to maintain this “insane” training for a week or two, maybe a month at the most, before they end up completely over-trained, burned out, and back on the couch.

It simply goes back and forth between “I’m gonna kick my ass” to “I’m gonna sit on my ass”. Macho, macho man usually ends up spinning his wheels and getting nowhere.

There is a point of diminishing returns when it comes to exercise. More is not always better, and sometimes it can actually become counterproductive. And if any of this sounds familiar to you, you’re going to have to drop your ego at the door in order to start really getting shit done.

The Real Solution — Think Sustainability Right From the Beginning

How many people do you personally know who followed some type of extreme diet or training plan, and maintained consistent results for an extended period of time? Not many, right? Extreme plans can’t be maintained indefinitely and don’t work in the long run for permanent, healthy weight loss.

Most people understand this on conceptual, logical, and theoretical levels, but they don’t apply this knowledge in the real world because when it comes to weight loss and physique transformation, irrational emotions take over.

If you want to find success this time around, you need to look beyond just 8 weeks, or 4 weeks, or 7 days, or whatever. What are you going to do after your crash diet to fool people with your e-dating site profile page? Just get fat again? That’s what generally happens. And it’s not just because of laziness. It’s physiology. Crash diets and extreme training programs may give you short-term results. But ultimately, they are disastrous on the body.

If a diet or training program is not sustainable, it is pointless. Look to make reasonable lifestyle changes so you can maintain your results indefinitely. It may take longer to lose the weight, but at least the changes will be permanent. And you won’t be jacking up your body in the process.

3. Focus on the Quality of Weight Loss vs. Pure Quantity

Scale Watchers Unite! How many of us step on the scale every day and pray that the needle has moved in the right direction? How many of us become a slave to the morning weigh-in session? How many of us base our whole existence and sense of worth on that tiny little piece of metal or plastic? How many of us hate that damn thing and want to break it in half?

The problem with this approach is that scale weight alone does not tell us the entire physique transformation story.

Making a Visual Difference

Changing your physique is really about changing your body composition. It’s about improving your lean muscle-to-body fat ratio, which basically means improving your body fat percentage. This can be accomplished in two ways.

1. You can add lean muscle mass, or at least maintain it while

2. Dropping body fat.

Most people disregard the former and focus solely on the latter. They think lose, lose, lose, which often can end up in the starvation-type diet and extreme training plans we mentioned above, along with destructive lifestyle patterns just to get the scale numbers moving in the right direction.

But here is the thing. If you drop five pounds of body fat and twenty pounds of muscle, you haven’t changed your body composition for the better. The scale may say you are winning, but your body will show you that you are losing.

If you can’t see and feel results, you aren’t getting results, regardless of what some number on a scale says. So stop obsessing over it. You’re not a fish being weighed and sold on the open market. You’re a person trying to change what you LOOK and feel like.

Muscle Loss vs. Fat Loss

Most physiologists agree that the optimum rate for weight loss (while maintaining lean muscle) is about 0.5 – 1.0% of bodyweight per week. So if you are 200lbs that works out to about 1-2lbs a week.

That doesn’t sound like a lot, but multiply that out over 6-months. That is anywhere from 24-48lbs. Not bad right? Actually, that’s frickin’ awesome. The key is to not try to lose all of that weight in one week.

The Physiological Tricks of Rapid Weight Loss

Most diet plans take advantage of your high levels of motivation and have a strict “induction” phase where food choices are extremely limited, and calories and carbs are extremely low. This is how they hook you. If you lose 10lbs in the first week of a diet, you are sold for life right?

These diet masters are using a physiological trick in that first week to induce dramatic changes on the scale. The truth is with very rapid weight loss all we are doing is manipulating body water. Since your body is around 75% water, you can rapidly change scale weight by flushing out water from your system.

And the truth is 10lbs in a week ain’t shit. I’ve helped clients lose 10lbs in a day. These were clients of mine trying to make a weight class for a competitive event (wrestlers, mma fighters, weightlifters, etc.). There are several ways of doing this, and here is how “weight-cutting” athletes combine these processes to “make weight”:

1. They restrict salt intake. Salt attracts water and leads to water retention. By reducing salt intake, water is flushed out of the system.

2. They cut out carbohydrates. Carbohydrates are stored in the muscle cell as muscle glycogen. The body stores 3 parts water for every 1 part of glycogen. By dramatically reducing carbohydrate intake, the body is forced to burn through this glycogen. When it burns through glycogen, it burns through and flushes out that water = more “water weight” loss.

3. They restrict water intake for 12-24 hours before weigh-ins. This prevents any new water from coming into the system, and dehydrates the body.

4. Some take compounds that have a diuretic effect on the body. For example, caffeine is a natural diuretic that flushes water out of the system.

5. Some may use saunas or “sweat” suits to lose even more body water through sweating.

The key point for you to understand is that these are just quick fixes and tricks to rapidly lose weight for weigh-ins. It is not permanent weight loss. And it’s definitely not fat loss.

Once the athlete rehydrates and eats a large amount of carbohydrates to replenish muscle glycogen stores in order to have energy for their competition, they gain all of the weight back in an equally short time frame.

“Weight cutting” is not designed to produce permanent changes. On a side note, it is not exactly the healthiest process. But alas, it is a necessary aspect of competitive sports that implement weight classes. I obviously don’t recommend this method for the average dieter seeking permanent weight loss results.

Don’t Chase the Initial Pace

Like I said, many gurus and fad diets will take advantage of these physiological tricks to sell you on their plan.

The majority of weight lost during the initial phases of a diet, especially if you are coming from a poor eating base, comes from losing intestinal bulk (food and toxins backed up in your system), burning through glycogen (the storage form of carbohydrates in your muscle cells), sodium reduction, and subsequent water loss. Only a small fraction is actual tissue loss (body fat).

That’s why you can lose a lot of weight in the first week or two on no carb diets. It is not unusual to lose 5-10lbs in the first week.

Once you lose intestinal bulk and water, weight loss slows down. You start burning body fat and the real, permanent body composition changes begin to take place. These changes take place at a much slower rate — the 0.5-1.% a week we talked about before.

Unfortunately, this is where dieters get impatient. After experiencing that first week of rapid weight loss, they want to continue along that pace forever. So they start drastically cutting calories and nutrients to recreate that environment. This results in the worst possible side effect that can happen for a dieter seeking visual change — muscle loss.

The Problems with Losing Lean Muscle & Lowering Metabolic Rate

Extreme diets play to the novice dieter’s lack of fitness education, and more importantly, their emotions. The problem is that if you are losing more than 2-3lbs a week, chances are a good percentage of that weight is NOT body fat — its lean muscle mass.

Remember, the human body can only lose so much fat so quickly. If you lose 10lbs in a week (other than the first week), you’re probably in some type of starvation mode, and are burning your own lean muscle as a reserve fuel. And as a survival response, you can burn through muscle tissue pretty quickly. Your body’s number one goal is to fuel the brain and survive, not necessarily look good.

This incorrect dieting approach dramatically slows down your metabolism (or rate at which you burn calories in a day).

After awhile, a super slow metabolism makes it impossible to lose any more weight no matter how many calories you cut or how much you exercise. The body holds onto fat as a survival response. And with no muscle, it still looks soft and flabby.

By focusing on weight loss, whether it is good fat loss or bad, unhealthy muscle loss, extreme diets can also cause metabolic and hormonal damage (i.e. disruptions in normal thyroid, leptin, and testosterone functioning).

Basically, you are physiologically, metabolically, and hormonally setting up your body for a huge weight rebound, even with just normal calorie levels. That’s why people yo-yo on and off crash diets and extreme training plans.

Don’t Fall for the TV Drama

TV drama and magazine advertisements don’t help us either. Real weight loss that you can sustain over the long haul takes time. TV weight loss can’t take time because it is not dramatic enough. Magazine advertisements’ weight loss case studies have to be extreme in order to sell a product. You have to read the tiny fine print that says, “results not typical”. It should also say, “results not necessarily healthy.”

I think these weight loss shows and magazine spreads can be motivating, but they give people the wrong idea of how fast realistic and SUSTAINABLE weight loss can happen, for two reasons:

1. You don’t see what happens off camera — the extreme measures people take to get the scale numbers to drop rapidly. Are you going to train 6 hours a day on 600 calories indefinitely, use physique-enhancing drugs, or pop uppers and fat burners like Peanut M&M’s?

2. You don’t see what happens after the shows are over. After ditching the extreme measures and going back to a normal, reasonable lifestyle, most of these people gain all of the weight back.

 So focus on the quality of your weight loss, not just weight loss at all costs. Remember, most physiologists and diet coaches agree that the optimum rate for fat loss (while maintaining lean muscle) is about 0.5 – 1.0% of bodyweight per week, other than perhaps the first week.

Moving Forward with this Fluff-Free Foundation

Here’s the truth. With these three strategies as your foundation, a variety of programs can work. I don’t need to position myself as your one and only weight loss savior. That ain’t my style.

The strategies themselves can act as are your guide, will help you filter out the crap, and get you to good, sustainable programs. I certainly have my specific approach, but others have awesome ones too. Use whatever works.

On that note, I’m certainly not trying to hold out on you or anything. Here is exactly how I go about my weight loss business (both for myself as an athlete, and for my clients as a coach). It is the simplest, most straightforward, and most sustainable weight loss approach I know of.

Step #1 – Use Diet for 80% of your weight loss.

This generally involves improving food choices/quality, getting in the calorie deficit necessary for weight loss, eating enough protein to preserve lean muscle mass and increase satiety, and finding a practical and sustainable diet structure that makes sticking to your plan as easy as possible.

Step #2 – Increase non-formal activity levels for the final 20%.

Walk more for errands or just as part of your day, take a hike (pal), do active stuff on the weekend, or spend more sexy time with your significant other.

Most people could reach a healthy bodyweight and achieve good biomarkers of health with diet and walking alone — no formal exercise sessions necessary. I know that’s going to piss a lot of personal trainers off. But it’s the TRUTH.

Step #3 – Strength train for higher-level physique goals.

If you have higher-level physique goals (ie six pack abs, big guns, toned legs, turning heads in a bikini or board shorts, etc.), then that is a whole other story. It is gut-busting weight training sessions for you my friend.

Basic bodyweight and free weight strength training will help you build lean muscle, which in turn shapes, tightens, and tones the body = that beach body look.

The Book Club

Well, it has come time for me to take advantage of that “home bowl advantage” I mentioned earlier.

If you digged (dug?) this post, and want to be notified when we release that Truth About Weight Loss book, you can sign up for our book club here:

Book Club Sign Up

bookcluboptinimage

The book will go more into the details of my specific weight loss approach, and I’m sure will have a few more weight loss psychology strategies to improve your chances of succeeding.