Getting Started

If you want a great-looking body, there are some simple concepts to follow. There isn't an optimum plan that works for everybody. A lot of folks are peddling dumb advice and worthless products, while claiming to have the magic bullet. Mostly, they are shooting their followers in the head with it....

In general:

1. Decide on your direction. First, decide if you want to get more muscle or less fat. If you're really out of shape, you can do both at the same time. But once you address the fundamentals, it's either/or.

2. Losing fat is a matter of calories in vs. calories out.

3. You burn more calories with weightlifting than with aerobics. Reason #1: Muscle burns calories 24x7. Reason #2: Intense exercise results in long-lasting additional calorie burn--up to 72 hours.

4. Eat nutrient-dense foods. Focus on greens, not grains. Get a variety of colors of fruits and vegetables.

5. Avoid calorie-dense foods. This means no refined carbs (avoid flour products, as well as the obvious sugars).

6. Six small meals a day.

7. Exercise with intensity. To do that, you must focus on one muscle group per workout. Less volume means more results. Ideally, you'll work out five or six days a week--but only one muscle group each time.

8. Get your rest. This means several days between working out a particular muscle group.

9. Do front squats, good mornings, or deadlifts twice a month. No more, no less. Each of these is a huge testosterone booster. Each is also going to drain you. Do them right, and twice a month is optimum. If you want some coaching on this, I provide that at no charge via phone to supplement customers. Just reply to your order confirmation e-mail that you'd like some coaching and give some pertinent details.

10. Set aside time each day to read one article on this site. It'll take you many days to finish, but when you're done you will have learned a great deal. And it's best to learn in small chunks.