Are you a regular person who would like to get in better shape – lose a few pounds of fat, tone up, and flat out feel good most of the time?
Are you also someone with a busy life and don’t want to dedicate a huge amount of time to making that happen?
If you’ve been working out, have you had it with trainers who just get you tired or who use a lot of complicated exercises to distract you from the fact that you’re not improving?
Then this program is the one you’re looking for.
- Two focused gym workouts per week, about 30 minutes per session.
- Simple and effective movements that don’t require constant coaching and that won’t make you look silly.
- Moderate cardio another two days – for health and longevity, not misery sessions.
- Basic lifestyle and nutrition advice that won’t make you weird.
This is simple, but not easy. The hard work is hard for a purpose. The moderate work is moderate so that you can keep moving without getting burned out. This isn’t just showing up and going through the motions.
I’ve been in the fitness space for over thirty years – as an athlete, coach, and trainer. I’ve seen a lot of things come and go and this approach stands up to the test of time. It solves a lot of problems and it works for just about anyone.
- You can do it in about thirty minutes of gym time, twice per week
- It works for beginner to more experienced trainees
- You don’t have to have unusual coordination or skill
- You can be do this in just about any gym
- It’s got a lot of data points to back it up. There’s no relying on an internet guru’s say so.
- You won’t fall off the wagon after a few months because this method is sustainable.
We’ve all seen this either in ourselves or other people at the gym: after the initial improvements, the weights, the amount of work done, and the person stays the same.
The answer isn’t to do what everyone else is doing and to just do it harder or look for secret exercise techniques.
It’s to apply logic and go back to things that work!
And that means getting into the weight room a couple of times per week along with doing some basic conditioning for overall health and longevity.
The most common objection people have against getting serious about the weight room is the fear of becoming bulky. Avoiding proper strength out of fear of suddenly getting huge is akin to not driving your car because you’re scared you’ll wake up one day as a top level NASCAR driver!
The people who bulk up dedicate every aspect of their lives to trying to maximize their physique, have the genetics, and then of course, there are steroids. You aren’t going to get that big by going to the gym twice a week and eating a little more protein.
Another common fear is injury. By working with weights that you can control and by emphasizing machines and a few simple free weight exercises, the risk of injury drops to virtually nil.
This approach works for everyone, from rehab to elite athletes. In the 1940’s and 50’s it was used to help Polio patients and wounded soldiers. Twenty years later it was used by top level athletes as well as every day, average people.
When you take out all the help, all the Body English, you control a weight or a movement, and you contract your muscles so that you’re working the whole time – it’s a lot harder. Do that for a minute or two. That’s why the workouts are so effective and why they only take about half an hour.
This type of work will signal your body to put on lean muscle (and improve bone density). That muscle in turn increases your metabolic rate so that you burn more calories around the clock, not just when you’re exercising. It also regulates hormones like insulin.
Muscle isn’t just window dressing.
Being stronger and regaining muscle means that your joints are supported, things tend not to hurt, and it makes everything easier to do. Looking better is also a nice benefit as well.
When you put in this kind of work you also tend to carry yourself differently and for the better.
You can’t out train a bad lifestyle
In addition to the training, making a few basic adjustments in terms of nutrition (generally eating more protein and cutting processed foods), protecting your sleep, and getting outside more often will also be addressed because you can’t out exercise a bad lifestyle. You can feel a lot better without getting weird about it.
Here’s how it works:
Each month you’ll get your training program. Everyone is a little different and has different equipment available, so those will be adjusted for individually.
There’s a check in by email once a week. You can bring up questions, what worked and what didn’t, and also how you did in terms of diet, sleep, etc.
How much does it cost?
$100 per month (three month minimum commitment suggested)
There’s a learning curve and homeostasis is real. The body doesn’t want to make drastic changes overnight.
Do you really need a gym membership?
Yes. The TRX straps, stability ball and 10 pound weights in your closet are not the right tools for the task.
What about conditioning/endurance?
Do enough to get your heart rate up and break a sweat, but don’t make yourself miserable. Conditioning is important for long term health, but it shouldn’t be a source of stress. It’s not a big deal if you have to take a day or two off.
By emphasizing the work in the weight room, you’ll build a more resilient metabolism than if you were to rely on cardio alone to keep unwanted pounds off.
If you’re a runner, then a few miles a couple of times per week won’t prevent you from putting on muscle.
In one of the more famous studies they were doing regular football practice while going through this training method, so it’s clearly not one thing or another as the only answer.
What about flexibility?
Strength training through a full range of motion will do more for your flexibility than all the ballet classes at charm school. Still, stretching does feel good, and five to ten minutes a day is about all most people need. I have a number of routines that you can do in that time.
Contact me at email@example.com with “513FIT online training” in the subject line to get started.
Let me know your details in the email
- Your age
- Your current level of fitness (just starting, on-again-off-again, or regularly working out)
- If you’re working around any injuries
- Your level of experience in the weight room
- Where you’re going to train and what you have there in terms of equipment
Email me at firstname.lastname@example.org to get started!