At first I was skeptical.
Nervous, to be honest.
“Could there really be an effective fat burning pill that torches the fat off your bones and keeps it off for the rest of your life?”
I had trouble wrapping my head around the possibilities and implications of such a pill…but I had it on good authority from the most respected coaches in the field such as Alan Aragon and Brad Schoenfeld the pill was legit.
“It renders traditional dieting nothing more than a waste of time and money,” Alan told me over an intense late night convo on MySpace. “As long as you have this pill in your back pocket you’ll never have to worry about the woes of dieting ever again. It’s like Paleo…but even better!“
In barely under 2-weeks I burned every ounce of fat off of my massive 5’4″ frame to reveal the most incredible set of 8-pack abs I’ve ever seen.
Take that, dieting!
And by now you’re probably wondering where you can order your fat burning pills before they get banned, right?
Great question and fortunately it’s a very simple process.
All you need to do is follow the instructions below…
Bar-none the single best holiday of the year (Hannukah coming in at a close 2nd), I couldn’t let it pass by without a satirical contribution.
But this article isn’t purely comedic.
See, in our society most people are still looking for that “magic pill.”
The one secret food, supplement, shake, or program that will instantly help them lose fat, gain muscle, and increase their strength.
There is not a single supplement, pill, shake, or program that, used in isolation, will give you the results you want.
Trust me, I know.
If there truly was a magic pill that would help me get leaner, stronger, and perform better you better believe that I’d be buying it in bulk right now.
Unfortunately, it doesn’t exist.
Rather, the only way to get a 6-pack, increase your strength, and improve your overall health and function is through consistently following a well designed, science-based, training and nutrition program.
To help you get started, below I’ve outlined 3 steadfast principles that are scientifically proven to get you results.
3 Steadfast Principles Proven to Get Results
Calories always count.
It doesn’t matter if your calories come from beef, avocado, banana, twinkies, rice, or fish.
A calorie is a calorie and if you want to lose fat you need to be in a caloric deficit.
Keep in mind, just because a calorie is a calorie does not mean all foods are created equal.
Some foods are obviously more conducive to a successful fat loss diet such as those options that are lower calorie, nutrient dense, and rich in things like protein and fiber.
However, contrary to popular dogma, even “healthy” foods have calories and if you eat them in excess (yes, you can eat too much “healthy” food) you not only won’t lose fat…you’ll get even get fatter.
Take my client, Chris, for example.
Before we started working together (picture on the left) Chris had a very “healthy” diet.
He exclusively ate whole, unprocessed foods and made sure to incorporate a variety of nutrient dense, high quality sources of fat, carbohydrates, and protein into his diet.
He also worked out at least 4x/week between a mix of strength training and motocross.
But Chris had a problem.
He couldn’t lean out.
No matter how “clean” he ate or how “healthy” his diet was, he just couldn’t shed the fat or get the 6-pack he was trying so hard to achieve.
So How’d Chris Get His 6-Pack?
He started tracking his calories, keeping an eye on his portion sizes, and through working together we made sure he was in a net caloric deficit.
Several months later (picture on the right) Chris was shredded to bits, 20lbs+ down, and maintaining the lean physique he always wanted.
Your Takeaway: Fat loss is only possible through creating a net caloric deficit. Whether you do this through calorie counting, systematic portion control, carb cycling, or any other method is entirely up to you and your individual preferences. Not sure where to start? You can apply for a spot in my online coaching program.
2. Strength (and nutrition) Before Cardio
I’ve got nothing against cardio.
Aside from long-duration running which I hate with a severe passion because it’s horrifyingly tedious…traditional cardiovascular exercise (running, biking, swimming, elliptical, etc) is a phenomenal form of exercise that pretty much everyone would do well to include within their lifestyle.
But the question isn’t, “should you do cardio?“
The question is, “what type of training should you prioritize?“
The answer is, “it depends…but probably strength training.”
Obviously competitive runners, swimmers, and other athletes with similar demands should prioritize their sport and specific training needed to improve.
But if your main goal revolves around looking better naked, staying pain-free, and improving your overall health & performance…you need to prioritize strength training.
That means 2-4 days of training per week that are specifically devoted to lifting progressively heavier weight in full body, compound movements like squats, deadlifts, lunges, chin-ups, presses, and rows.
I know strength training can be a bit tricky, though, especially if you aren’t sure where to start. Which is why I put together this FREE 45-min seminar for you called The Beginner’s Guide to Strength Training.
You can download and watch your copy for free, HERE.
And once you get the strength training down, it’s important to remember you can’t out run a bad diet.
Your Takeaway: Feel free to sprinkle in some traditional cardio if you really love it, but remember that intelligent strength training (and a healthy diet) are infinitely superior to countless hours of long-duration, steady state cardio.
3. Progress Rewards Patience
It takes time to see drastic results.
A lot of time. And a shit ton of work.
I can sit here and tell you all day long how much time, effort, and dedication it takes…but that wouldn’t have much of an effect without a frame of reference.
So, first, let me introduce you to my client, Lisa, and her absolutely incredible transformation
But the pictures don’t do it justice.
The pictures only show the start and finish line.
They don’t show the race.
They don’t show the struggles. They don’t show the time, effort, and dedication it took to make these pictures possible.
They don’t show the hours, days, weeks, and months of studying, researching, and practicing Lisa did in order to achieve her goals.
All you see is a tiny snapshot of an insanely long, action packed, and never ending race.
See, Lisa and I have been working together for about 1.5 years.
Let that sink in for a moment.
Not a week, or a month or even 6-months of consistent hard work.
I’m talking 1.5 YEARS of dedication on a weekly…daily…hourly…minute-by-minute basis.
And trust me when I tell you it wasn’t all unicorns and rainbows.
There were tough times when she felt like she wasn’t making any progress. Hell, there were times when she thought she was actually going backwards and losing progress.
Which begs the question…
How Did She Transform Her Body?
Infinite amounts of patience that led her to trust in the process, understand progress is never linear, and consistently stick to the program.
Also worth mentioning…
On a weekly basis Lisa was almost always in a net caloric deficit and she absolutely never – not even once – went for a run.
While she learned how to incorporate her favorite foods into an overall healthy diet, she made sure to hit her caloric guidelines on a regular basis and she stuck to an intelligent strength training program 3x/week.
In fact, over the past 1.5 years Lisa has become exceptionally strong and can now deadlift well above 2x her bodyweight.
Here she is deficit deadlifting 245lbs for 3 easy reps.
Yea…Lisa’s strong as fuck.
But back to my original point: progress rewards patience.
Before you embark on a serious journey to change your body and lifestyle, you need to understand it’s going to take time, A LOT of time, to achieve your goals.
If it was quick and easy we wouldn’t have an obesity epidemic, now would we? We wouldn’t need personal trainers or nutrition coaches and we’d all be jacked and tan.
Maybe not tan.
Regardless, once you fully understand it’s going to take time – there is no quick fix – you’ll be giving yourself the best chance for success.
You’ll know there will be ups and downs, good times and bad, highs and lows…and you can prepare yourself accordingly to stay on track even when the going gets tough.
Because the reality is…
Anyone can stay on track when things are going well.
The hard part is staying on track when it seems like you’re spinning your wheels. To keep on pushing during the days when all you want to do is quit.
That’s what separates the successful form the unsuccessful.
The strength of mind and body to never give up. To trust in yourself and the program and to keep on going no matter what.
Progress rewards patience.
Your Takeaway: It takes time to see progress. A lot of time. And anyone who tells you otherwise is either ignorant, trying to sell you something, or both. Regardless, you need to prepare for the long haul. Understand that some days will be great, others won’t, and that’s O.K.! As long as you never give up and keep on pushing you will make progress. You will be successful.
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