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Copyright © 2015

All rights reserved. No part of this book may be reproduced, stored in a retrieval system,
or transmitted in any form or by any means, electronic, mechanical, photocopying,
recording, scanning, or otherwise, without the prior written permission of the publisher.

Disclaimer

All the material contained in this book is provided for educational and informational
purposes only. No responsibility can be taken for any results or outcomes resulting from
the use of this material.
While every attempt has been made to provide information that is both accurate and
effective, the author does not assume any responsibility for the accuracy or use/misuse
of this information.
You are encouraged to print this book for easy reading.
Use this information at your own risk.

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Introduction

These tips and strategies can help you live a better, fitter life and
achieve all your fitness goals, whether you want to add muscle,
burn fat, or just get in better shape so you can play with your
kids.

Most are pretty short and simple, which makes them easy to
implement. Not all of them will apply to your situation all the
time. Some might even contradict each other, but be effective at
different times in your training plan.

The more tips you can implement in your life, in general, the
better your results are going to be. The great thing is, you can
do it over time.

Some people try and change every single thing when they make
a decision to lose weight or exercise or go on a diet. Some go
from never working out to going to the gym six days a week for

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two hours at a time. Others radically change what they eat and
decide to never eat their favorite food ever again.

This usually ends up not working so well for most people. But
with these tips you can implement one or two or three at at time
and gradually add more over time as you adapt and get
comfortable with your new and improved lifestyle. Add what you
are comfortable with at your own pace. For some, that's a lot of
changes right away. For others, it's one at a time. Only you
truly know the answer to which way is best for you.

These 52 Fitness Secrets will reveal simple advice on exactly
what you need to do to transform your body and give you the
ability to live life to its fullest. Ready? Let’s dive in…

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52 Fitness Secrets You Need To Know

1. Find Your WHY (Burning Desire)

Do you know your reason why? It’s your reason why that spurs
you to action and keeps you from quitting.

If your reason why isn’t big enough, you’ll stay on the couch, or
at least go back to it after a few weeks. Find a big enough reason
why and you’ll push through to success. Do you know your
reason why? Well figure it out!

2. Forgive Yourself

Life is about mistakes. We all make them. All the freaking time!
It’s not whether or not you make a mistake, it’s how you react to
it that counts.

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Don’t let a mistake like missing a few workouts, or binging in
front of the television one night completely throw you off your
game and cause you to quit.

Acknowledge you slipped, and start fresh in the morning. Don’t
let it fester and become a big thing so that before you know it,
you’ve been eating Krispy Kreme for three months and haven’t
worked out, either!

You can’t change yesterday. Focus on now!

3. Eliminate Negativity (Yeah, People, Too!)

Sadly, some of the biggest obstacles to overcome when trying to
make positive changes in your life are your friends and family.

They have many reasons, I’m sure, from trying to “protect” you
or your self-esteem to trying to sabotage you out of fear because
if you make all these positive changes you might just leave them

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behind as they still go to happy hour (for hours), party late into
the morning and sleep half the day, and while away the hours in
front of the television.

Whew! That was a long sentence!

You need to make very clear what your goals are and that you
need their support. If they can’t support you, they can’t be
around you. Sure, that sounds harsh but sometimes necessary.

4. Turn Off The Freaking TV!

You heard me! Don’t look at me like that! Everybody is too
freaking busy for this and that and the other thing, yet they
spend 10 plus hours a week watching television.

Here’s a shocking news alert for you. 99.99% of what is on TV is
complete crap! Turn it off!

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5. (Re) Cycle

I’m as big a believer in hard, intense workouts as anyone. But
there’s a difference between training hard (and smart) and just
beating up and wearing down your body.

You need recovery days and periods of lower intensity as well so
your body can recover, repair, adapt and improve.

This means easing off the gas pedal every once in a while. This
can be done a few different ways.

You could take a full week off out of the gym every 8 to 12 weeks
or so (and if you must do something, take easy bike rides or
walks). If you think that will mess you up and get you out of the
habit of exercising, then just dial things back for a week.

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Go to a full body weight training workout using regular old
straight sets (no metabolic resistance training, circuit training,
supersets or any intensity techniques) and don’t go near failure.

If you can bench 150 for 3 sets of 10, try 150 for 3 sets of 5 or
lower the weight to 120 for sets of 8 or 10.

Another version of cycling is to improve your lifts, especially when
you get stuck and can’t seem to move up your numbers.

Once this is accomplished, you back off and then perform another
training cycle, working up to a poundage that is slightly higher
than your previous best.

You don’t want to peak with a 1 rep max lift. You want to
increase your training poundage that you use for 6 to 20 reps.

Here’s an example of a 12 week cycle using the squat.

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Let’s say you can squat 260 pounds for six reps. Start the
program with 75 percent of this amount (roughly 200 pounds)
and do two sets of 10 reps each.

Yes, you could most likely do more but we are building
momentum.

Remember, cycling is to help you avoid burnout and sort of trick
your body into new territory.

Your 12 week intensity cycling routine might look like this:

Week 1
Monday – 200 x 2 x 10
Friday – 205 x 2 x 10

Week 2
Monday – 210 x 2 x 10

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Friday – 215 x 2 x 10

Week 3
Monday – 220 x 2 x 10
Friday – 225 x 2 x 10

Week 4
Monday – 230 x 2 x 10
Friday – 235 x 2 x 10

The intensity is ramping up. Time to drop the second set.

Week 5
Monday – 240 x 10
Friday – 245 x 10

Reduce the frequency to three workouts every two weeks.

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Week 6
Monday – 250 x 10
Friday – 255 x 10

Week 7
Wednesday – 260 x 10

Week 8
Monday – 265 x 9
Friday – 270 x 9

Week 9
Wednesday – 275 x 9

Week 10
Monday – 280 x 8

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Friday – 285 x 8

Week 11
Wednesday – 290 x 7

Reduce the training frequency to once per week.

Week 12
Wednesday – 295 x 6

Week 13
Wednesday – 300 x 6

Week 14
Wednesday – 305 x 5

End of cycle! Great work!

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At this point, you can take a week to ten days off from the gym
to rest and recover and then start another training program or a
different type of cycle.

Keep in mind, there are endless variations of this idea and you
may want to experiment with different one’s.

6. Warm Up Don’t Burn Out (Exercise
Specific)

A warm up is to keep you from getting injured while also priming
your body to perform at its best.

A warm muscle contracts better than a cold muscle. But you don’t
want to wear yourself out on your exercise specific warm up and
hurt your true work sets.

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So keep the reps on your warm up sets low (say 5 or less). If you
need to, do an extra set or two with slightly more weight, as
opposed to doing harder sets and higher reps.

7. Sleep More

We look at a lot of things when it comes to fat loss. We try and
put together the best workout program for boosting our
metabolism. We change our nutrition and even try and eat
specific foods and food combinations that are supposed to help
burn fat. And these are obviously crucial to your body
transformation. If you want to shed fat and build some lean
muscle, while feeling better, too, you need to eat right and
exercise.

But one of the most important things we can do, and you almost
never see it recommended, is just getting more sleep each night!
Most of us don’t get nearly enough sleep. This can not only affect
your fat loss or muscle building efforts but your overall health as
well. Stop staying up late to watch crappy television!

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A lack of sleep raises cortisol levels. Cortisol is a hormone that
increases when stress levels increase, one of the causes being a
lack of sleep. Cortisol causes a break down of body tissue (think
muscle). Combine this with dieting, which also raises cortisol
levels and you have a problem with the potential loss of muscle
mass.

Losing muscle mass is the opposite of what you want to happen
when training for fat loss. Losing muscle makes everything worse
– how you look, how you feel; it slows down your metabolism
which makes it harder to lose fat. On top of that, it brings about
a loss of strength which makes your training as well as everyday
activities more difficult.

A study that appeared in the journal Laboratory of Physiology in
Belgium, showed that those who were not getting enough sleep,
had higher cortisol levels in the afternoon and early evening,
when compared to those that were getting enough sleep.

Ever crave carbohydrates after a night of tossing and turning? It
seems a lack of sleep has an impact on hormone release and

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levels as well as on the metabolism, one of which is an increase
in appetite, according to a Chicago study.

Two hormonal issues with sleep restriction that can become a big
problem are insulin sensitivity and a decrease in glucose
sensitivity as well. These are extremely important factors when it
come to diabetes as well as how full you feel after a meal.

You might want to reconsider how much damage that extra hour
of television each night is doing to your health and your fitness.

8. Perform Interval Training

In its simplest definition, interval training is alternating bouts of
high intensity with bouts of lower intensity. One example would
be hill sprints. Sprint up the hill, walk down, and repeat. There
are many ways to incorporate interval training into your program.

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What is probably the most well known interval, thanks to a study
done by Dr. Tabata is the 20/10 interval where you do an all out
bout of exercise for 20 seconds followed by 10 seconds of rest
before repeating.

But there are many, many effective interval ranges you can
perform, with an almost endless variety of exercises. You can do
intervals while running, or on a stationary bike or treadmill, which
is what most people do. But you can also perform intervals using
resistance training, such as with barbells, kettlebells, dumbbells,
sandbags or even body weight exercises.

You don't have to complicate things. If you're doing some sort of
cardio training with your intervals, you can use longer intervals,
like 60 seconds hard, followed by 30 seconds or 60 seconds easy
and go for 20 to 30 minutes.

With resistance training, you'll most likely want to keep the
intense portion of the interval between 10 and 40 seconds.

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A great interval training workout could be as simple as 8 rounds
of body weight squats in 20/10 style, followed by 8 rounds of
push ups in 20/10 style, which makes an 8 minute workout.

Or you could alternate by doing one round of the body weight
squats followed by one round of the push ups and repeat for 8
rounds.

However you do it, DO IT!

9. Eat More Protein

Eating more protein will help you twofold. It will help boost your
metabolism and aid your fat loss efforts. Protein is also crucial for
adding sexy, calorie burning muscle mass to your body.

Eating more protein to burn fat was confirmed in a study
published in the American Journal of Physiology. One group was
fed a high protein diet (just over one gram per pound of

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bodyweight per day) while the second group consumed a protein
diet near equal to that of the RDA.

The group eating the high protein diet burned more fat than the
group consuming protein near equal to the RDA.

10. Use A Green Drink

We don’t get nearly enough nutrition from our nutrition these
days. Be absolutely sure you’re feeding your body what it needs.
And don’t get some “green” drink that has a lot of filler in it or
tastes so absolutely horrible that you stop taking it after a day or
two. Check out something like Macro Greens on Amazon, which
doesn't have that nasty taste associated with most green drinks.

Another option is making your own green drinks, if you have the
time and the inclination. You'll definitely need a high quality
juicer like the Breville BJE200XL Compact Juice Fountain 700
Watt Juice Extractor.

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11. Include Body Weight Exercises In Your
Routine

Adding body weight exercises to your fitness routine will work
wonders for you. Body weight exercises allow you to workout any
time, anywhere, so lack of time or space is no longer an excuse
for missing a workout.

You can get an endless variety of workouts with body weight
exercises.

You can do an interval workout, a challenge workout, an
endurance workout or even a strength workout. Yes, really. Don’t
believe me?

Give me twenty true single legged squats or one arm push ups or
pull ups. With good form and no cheating. Yeah, that’s what I
thought.

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With body weight exercises you can get in a complete workout
whether your goal is strength, fat loss or overall conditioning.

12. Perform A Comprehensive Warm Up
Before Each Workout

You MUST warm up properly! Without a proper warm up your
workout performance will suffer, you’ll increase the chance of
injury, and you’ll develop aches and pains that nag you the rest
of the day, or tomorrow. Instead of feeling great like you should,
you'll be hobbling along.

Be sure to use a variety of bodyweight exercises for your warm
up, as well as a foam roller. Do NOT just ride the stationary bike
for a few minutes. Warm up your entire body.

It can be as simple a warm up as the following:

5 minutes of foam rolling

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Complete the following circuit once or twice.

Body weight squat – 10 reps
Push ups – 5 reps
Jumping Jacks – 20 reps
Mountain Climbers – 20 reps
Alternate Forward Lunges – 10 reps
Arm Rolls forward and backward – 10 reps each way
Leg Swings forward and backward – 10 reps each leg

13. Divide Your Meals Into Two Types, Carbs
+ Protein And Fat + Protein

This is the best way to keep your metabolism revving the way
you want, as a highly efficient machine. High carb, high fat meals
jack up your insulin levels like it’s shooting out of a firehouse,

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signaling your body to pile on the blubber so you look like the
Michelin Tire Man in no time flat. And who wants that?

14. Hit The Big Compound Movements

Compound movements give you the most bang for your buck,
whether you want to jack up your metabolism so you burn tons of
calories and drop fat, or you want to add pounds of muscle mass
and reshape your body.

This means stay away from the isolation work, whether it's
concentration curls with a dumbbell or pec deck flyes on a
machine. Focus on the big movements.

Movements like the following:

All kinds of squats and lunges
Dips

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Pull ups and chin ups
All kinds of push ups
Standing presses
Kettlebell or Dumbbell Swings
Turkish Get Up
Kettlebell or Dumbbell Snatches
All kinds of deadlifts
All kinds of rows

15. Quality Over Quantity

It’s not about how long you workout but about how smart you
workout (and yeah, hard too, although you don’t want to go all
out all the time, hence the smart).

Don’t just go into the gym and run yourself into the ground for
two hours (or do something really crazy and stupid like pedal the

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stationary bike for two hours while reading a magazine without
even breaking a sweat).

Utilize a properly designed workout routine as part of an overall
program designed to get you the results you want according to
your goals. You don't need to workout for two hours per day.
You really don't even need to workout for a full hour. 45 minutes
is more than enough time for an effective workout that will give
you the results you want. It's even possible to use workouts that
last less than 10 minutes if you do it right and are willing to put
in the work.

16. Train Like An Athlete

Sure, some of you are going for the big bodybuilder look, but
most of you reading this want to look (and be) fit and healthy.
Like sprinters, linebackers, hockey players, MMA fighters (not
including heavyweights, although some of them look great, too),
etc.

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These athletes don’t training to look a certain way. They train for
performance and the lean, ripped look is a byproduct of that
training. Want to look like an athlete? Train like an athlete. This
means a lot of the training mentioned above with full body
exercises and body weight movements. Forget the machines that
lock you into place. Move your body!

17. Train Unilaterally

What is unilateral training? It is simply working one side of your
body at a time. This is not the same as, say, alternate dumbbell
curls where you do a rep with the left arm, then a rep with the
right, etc.

You do a complete set for one side before moving to the other.
For example, do a set of 10 reps on the leg press with your right
leg only and then do a set of 10 reps with your left leg only.

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Unilateral training allows you to increase your focus on the
muscle you are working by doing a better job of isolating the
working muscle.

Your intensity increases because you increase the muscle
involvement due to the bilateral deficit.

The bilateral deficit means the total weight you can lift by
working one limb at a time is more than the total weight you can
lift when working both limbs together.

This increase in focus and intensity will help your muscle building
efforts while boosting your strength.

18. Skip The Ab Exercises

Forget the crunches or the silly circles you sit on and spin, those
things will never get you the flat abs you want. The best core
exercises are things like the farmer's walk where you simply hold

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a heavy weight at your side and walk with it. It could be
dumbbells or kettlebells. An uneven weight works fantastically
for engaging the core. Try holding two dumbbells, one heavier
than the other. Each set switch hands on the weights.

Exercises like squats burpees, deadlifts and push ups work the
core very well.

19. Workout At Home

You don’t need a lot of fancy equipment or a lot of space to get a
killer effective workout and the results you want.

Working out at home also helps avoid the excuse of getting up off
the coach and making the trek to the gym. Plus, you don’t have
to worry about the right piece of equipment being used when you
need it.

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You can listen to the music you want, etc. Some people are
motivated by working out in a gym setting and that’s fine, but
don’t think you need a fancy gym to get great results.

In fact, a home gym with a few pieces of quality equipment and
body weight exercises are really are you need. Even if you like to
hit a gym, try a home workout now and then for a nice change of
pace.

20. Superset, Superset, Superset

One of my absolute favorite techniques! A superset is simply
doing two exercises back to back without rest between them.

You can do supersets using different exercises for the same body
part (ex. Incline dumbbell curls and standing barbell curls), for
opposing body parts (like back and chest) or for completely
different body parts like squats and shoulder presses).

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Supersets allow you to do more work in less time, jacking up the
intensity and quality of your workouts. And they are great if you
don’t have enough time to get in your full workout.

Here's a sample:

1A. Deadlifts 5 x 5 (five sets of five reps each)
2A. Dumbbell Bench Press 5 x 5

Rest 1 to 2 minutes after each superset

21. For A Smaller Waist, Train Your Shoulders

It’s all about proportion. If you want to make your waist appear
slimmer, work your shoulders (and your hips/glutes). This will
give you that hourglass appearance. And guys, wider shoulders
don’t get hidden under clothes in winter like your upper arms do.
Ladies, well developed shoulders and upper back look awesome in
a sleeveless dress!

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22. Include HRA’s In Your Workout To Boost
Your Metabolism And Burn More Fat

These go by different names, dynamic interrupts, dynamic
finishers, metabolic accelerators, metabolic scorchers, Heart Rate
Accelerators. These are exercises you throw into the middle of
your workouts, or at the end, to boost your heart rate
(metabolism).

For example, you might be doing circuits or supersets like this:

    1A. Dumbbell Bench Press
    1B. Barbell Bent Over Row
    1C. Dumbbell Squat

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After 3 circuits you go to your HSA. Some examples of an HSA
could be:

    Jump Rope – 2 minutes
    Jumping Jacks – 100
    Squat Thrusts – 25 reps or 45 seconds

You would only do one of those, not all three.

Sometimes your dynamic interrupt could be two exercises like:

    Push Ups – AMRAP
    Sit Ups – 25

Then you would hit your next circuit, like this one:

    2A. Dumbbell Standing Press

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    2B. Dumbbell Romanian Deadlift
    2C. Dumbbell Alternate Forward Lunges

23. Become A Photographer (Take Pictures)

You don’t ever need to show these pictures to anyone else but it’s
a great way to keep motivated and actually SEE the progress
you’ve made over time. When you see yourself every day it’s
tough to see the results and so it’s easy to get frustrated.

But being able to look at pictures over time it’s much clearer to
you. It’s easy to keep a photographic record with today’s
technology. Try snapping a few pics every 4 weeks or so and
keep them in a photo album.

24. Get SMART

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The S stands for specific. Be specific about the goals you want to
achieve. Forget things like, “I want to get in shape,” “I want to
get big,” or “I want to lose weight,” or “I want to increase my
bench press.”

Instead try things like “I want to run a 6 minute mile,” “I want to
add 10 pounds of muscle,” “I want to lose 20 pounds of fat, or “I
want to add 40 pounds to my best bench press.”

The M stands for measurable. This ties in well with specific. You
can’t measure ‘getting in shape,” but you sure can measure
‘running a 6-minute mile’ or ‘bench 3 plates’.

In addition to specific and measurable, your goals must be A, or
attainable. The R stands for realistic.

As I’ve said before, it’s important to set challenging goals.
Challenging, but attainable, that is.

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A goal of a 50-pound increase on your bench press max in 12
weeks would be a challenging goal, but also one that is possible.

However, setting a goal of bench pressing 300 pounds in 4 weeks
when you currently bench press 75 pounds will do nothing but set
you up for failure and frustration.

Same thing with weight loss. Don't set a goal of losing 30 pounds
in 30 days. You'll only set yourself up for frustration.
Challenging but realistic, remember? Make it tough but give
yourself a chance. That way you'll really battle for it but even if
you fall short, you'll still make great progress.

The T stands for Timely. If you do everything previously
mentioned, it’s still not enough. You must give yourself a deadline
to achieve your goal.

More importantly, if your goal is attainable and realistic, but also
long term, break it up into smaller goals.

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If you wish to lose 75 pounds, start with losing just 10 pounds in
2 months. Reaching that goal will motivate you further and before
you know it, enough time has passed that you’ve lost the 75
pounds.

But if you focus solely on losing the 75 pounds, which could take
a year or more to accomplish, your motivation and discipline
could wane, and you could fail to follow through on what you
need to do to make your goal a reality.

25. Extend Your Set

Most people’s set length is too short, which doesn’t give them the
optimal training stimulus for muscle building or accelerating fat
loss. Unless you’re specifically working pure strength, try and
make each set last for at least 20 seconds and 30 to 40 is okay,
too. This means either doing timed intervals, higher reps, or
slowing down the speed of each rep.

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26. Beware The Fitness Trend

Fitness trends come and go. Techniques that work stick around
(and sadly sometimes get lost amongst the “new” stuff). Use
REAL tools, like barbells, dumbbells, kettlebells, TRX or Jungle
Gym, sandbags, bodyweight, etc. You can’t sit and spin your way
to great abs and you can’t squeeze a piece of plastic between
your thighs for great legs. You’ll have to work. Be sure to work
smart and use the correct tools.

27. Burp Your Way To Dropping Fat Fast

Burpees. If there isn't a medical reason, such as an injury, that
prevents you from any type of plyometric work, do these! If you
have to, modify them. You can eliminate the jump at the end
and just stand. Burpees are great for the core, too!

28. Vary Your Workouts

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The body adapts. It’s efficient. If you’re constantly doing the
same workout over time, the body will get better at it and your
results will stagnate.

This doesn't mean doing something completely different every
single time you workout. If you do that, you'll have no way of
measuring your progress over time. You should vary your
workouts within a longer term training program.

The exception to that is if you are at a period in your life where
things are hectic and you are short on time and just squeezing in
a short workout is a challenge. When that's the case, just getting
in some form of exercise in the form of body weight training is
much better than nothing at all.

29. Keep The Same Workout

WTH?? Yeah, yeah, I know what number 28 says. But too many
people change their workouts ALL THE TIME and don’t stick to a
good program long enough to get results. In general try sticking

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to the same workout for at least 4 to 12 weeks and sometimes
longer.

Understand that this doesn't mean the same EXACT workout
every day for six weeks or whatever. You may have three
different workouts that are part of the same training plan that
you do on different days. For example, for strength you might do
the bench press on Mondays, the deadlift on Wednesdays and the
squat are Fridays. It may be a different strength focus on those
days but those individual workouts are still part of the same
longer term workout plan.

You may also have certain progressions and changes that are
made over time as you improve. That is variation within a
specific longer term training plan and that's a good thing!

30. Eat More Fat (For Muscle AND Fat Loss,
Oh, And Better Health, Too!)

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Yep, eat more fat. And I’m not talking a low carb diet for losing
weight. Essential Fatty Acids are extremely anabolic and help you
build muscle. But that’s not all.

EFA’s may also:

    Help protect your heart
    Improve your memory
    Strengthen your immune system
    Minimize the damage caused by free radicals
    Reduce joint pain and PMS symptoms
    Aid the fat loss process – yep, really.

31. Move Your Body

We don’t have an obesity epidemic solely because we eat too
much (although we DO eat too much and, more specifically, too

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much junk) but just as much because we’re sedentary. Modern
convenience has us much less active than our ancestors.

Instead of working hard all day from sun up to sun down, we sit
at a desk or on a couch. We drive everywhere. We take elevators
and escalators. We watch movies and play video games. We are
gluttony and sloth. STOP THAT!

31. Find Support

Most people are much more likely to stick to something when
they have the necessary support from others. Sadly many people
in our lives are our worst enemies when we want to change
ourselves and our lives for the better. Tell them to shut the F up
and find real support.

Yes, even online works if you don't have anyone in life that is
supportive of the changes you are trying to make. Forums,
blogs, email newsletters, social media, these can all be places

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where you might find the support you need to stick with your
lifestyle.

32. Use A Training Journal

It’s crucial to your success. A training diary or journal is
indispensable for keeping you on track for training success.

No matter where you are now — 180-pound squat or 500, 13-
inch arms or 17, 135-pound bench press or 350, 10 pounds of fat
to lose or 100 — the systematic organization and focus on
achieving goals that a training journal enforces will help you to
get bigger, stronger, leaner and sexier.

As simple as it is to use a training log, do not underestimate its
vital role in helping you achieve your fitness goals.

Journals have feelings, too!

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33. Incorporate Metabolic Training

Metabolic training will get you fitter and leaner and do it faster.

What is metabolic resistance training? It is, in its simplest form,
the combination of intense strength training with aerobic
conditioning.

Metabolic resistance training (also known as metabolic
conditioning) trains three major biological systems,
muskuloskeletal, circulatory and respiratory.

Most people perform their resistance training and their cardio, or
aerobic workouts, separately.

But, for the most part, this isn’t how we function. And it’s
definitely not how most athletes function, such as hockey players,
football players, MMA fighters, basketball players, soccer players,
lacrosse player and more.

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Simply put, metabolic training is performing a sequence of
activities with very brief rest or recovery periods. Metabolic
training can be considered a form of interval training.

With metabolic training you can manipulate the following
variables:

Number of exercises
Number of repetitions performed (or time)
Amount of recovery time between exercises and/or rounts
Number of rounds
With this type of metabolic resistance training you can improve
your conditioning levels by improving on the following:
Increase the resistance of the exercise
Increase the number of reps (especially if you are using timed
intervals instead of repetition numbers)
Shorten the recover periods

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Increase the number of rounds performed
A combination of any of the above

34. Get Stronger

Even if your goal is to “tone up” (no such thing) or lose fat, you
still need to get stronger. It makes everything easier. Strength is
the starting point for everything you do in everyday life, not just
in your workouts. If you want to get out of that chair you better
have the thigh strength to do it. You can't even press down the
gas pedal without some level of strength.

When training, no matter your goals, don't forget some strength
training. You don't need to become a powerlifter who can squat
800 pounds but you do need some strength. You can keep it
simple and include one big compound movement once or twice a
week to start your workout and perform three to five sets of
three to five reps per set. You don't need to go to failure on any
of these sets.

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35. Keep Workouts To 45 Minutes Or Less

You don’t have to (and should NOT) work out for hours every
day, unless you are training for an endurance sport. 45 minutes
of hard work is plenty if you are doing it right.

36. Be Better… (Than Yourself)

Yes, be better… than yourself. It doesn’t matter where other
people are, or how far they’ve come. The only one to compare
yourself to is you. You can always improve and be better in some
way today than you were yesterday. And remember, nobody is
perfect.

37. Jump, Jump, Jump Around

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Jump up, jump up and get down. Be sure and include jumping
exercises like burpees, jump squats, jump lunges, side hops, tuck
jumps, etc., in your workouts from time to time.

Don’t overdo it and be sure and check with your doctor before
doing any exercise.

If you have a lot of weight to lose, due to the stresses on your
knees you’ll want to lose weight first before including explosive
jump exercises in your routine.

38. Get Back Up (I Get Knocked Down!)

You’ll have obstacles. You’ll have times you don’t see results.
You’ll backslide. You’ll feel like giving up. You’ll binge. You’ll quit
working out for a week, or a month.

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So what? Start again TODAY! You can’t change yesterday. As
Rocky says, it's not about how hard you it, it’s about how hard
you get hit and keep moving forward.

39. Sprint, Sprint, Sprint

If you want to boost your metabolism, burn serious amounts of
body fat, get fit and look freaking fantastic, you gotta use sprint
workouts in your training! Period!

Safety tip: If you have a place to do it, consider running hill
sprints. This can help reduce the potential for injury. Sprint the
incline and walk the decline.

40. Just Say No… To 1 RM Training

While I personally believe you can test your one rep max in
exercises like squats, deadlifts, and bench presses in relative
safety, there is no need for most people to risk injury by doing

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so, unless you’re a powerlifter. Now, doing multiple heavy sets of
single reps, like the 10 x 1 workouts is a different story. Go for it.

The 10 x 1 workout is a pretty cool way to strength train if you
want more strength. You'll be hitting 10 sets of 1 rep with the
same weight so you aren't using close to a one rep maximum.
Over time, you add a little bit of weight and reduce the number of
sets. If you really want to test a one rep max you can eventually
go all the way down to one set of one rep. But you don't have to.
Go as low as your comfortable with, which may be 5 sets of 1
rep, or 3 sets of 1 rep (which will give you a pretty good idea of
what your one rep max would be anyway).

But here’s what I REALLY hate about 1 RM training! It’s not doing
a 1 rep max! It’s designing a program with workouts, sets and
reps based on 1 RM numbers and calling it high or low intensity
because of that! You’ve seen these workouts. They give you
different training days (heavy, light, etc.) and give you workouts
like:

    Bench Press 4 x 8 with 80% of your 1 RM

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    Or

    Bench Press 5 x 12 with 60% of your 1 RM

The only problem is, based on muscle fiber makeup, limb length,
leverage, etc. the intensity of those two workouts can vary wildly
from one person to the next. I might be able to crank out 15 reps
with 80% of my max while you can only get 7 reps with 80% of
your RM. And it varies from body part to body part amongst
individuals. STOP THE INSANITY! This means the intensity level
of a workout based on a percentage of one rep max training, will
vary wildly from individual to individual. It's a silly way to train.

41. Enjoy The Benefits

As Zig Ziglar would say, you don’t pay the price, you enjoy the
benefits.

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Don’t think about making sacrifices when it comes to things like
your favorite unhealthy foods.

Think of the benefits of being fit and healthy such as how much
better you feel every day, all the things you can do now you
couldn’t do before, etc.

It’s a much higher quality of life. What’s worse, a little bit of
discipline now, or the pain of regret later?

42. Become A Prepper

Prep Time Saves Time (prepare meals ahead of time)

Eating healthy can be a pain when it comes to time. Healthy
foods are not ready made in bags that you can tear off shelves.
Consider making meals for the week on a Sunday, putting them
in containers and freezing them, saving you time during the
week.

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43. Become A Minimalist

Every so often, go back to basics. For nutrition, forget calorie
counting, low carb, no carb, etc., and just eat naturally. Buy
naturally, I mean natural foods, not eat whatever you want!

Eat fruits, WHOLE grains, veggies, lean meats, etc. Get rid of all
the chemical laden processed crap!

For your workouts, go back to basics. Forget complicated
workouts with lots of exercises for different reps, rest times, etc.

Go with a few basic exercises (1 to 4 per workout), for a few sets
(2 – 5 per exercise) for a straight rep number (5 – 12 per set)
and take a minute or three of rest between sets.

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44. Set Deadlines

Urgency creates tension. Tension gets results! Just wanting to
“lose weight” or “get in shape” won’t get you anywhere!

Think of natural deadlines that get people off their butts, like a
wedding, school reunion, or beach vacation!

Create your own deadlines to create urgency. Pick a date 12
weeks away as a deadline, set a reasonable but challenging goal
and go for it!

If you’re the type that needs outside support or obstacles, tell all
your friends about your goal or deadline. They won’t let you
forget!

45. Get A Kettlebell

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This goes hand in hand with being a minimalist. Kettlebells rock!
That being said, no one piece of equipment is the be all end all of
training equipment.

BUT, you can use just one to get amazing results! And it doesn’t
have to be a kettlebell, it can also be a set of dumbbells, an
Olympic Barbell set, a TRX or Jungle Gym suspension system
(they also rock!), etc.

This gives you great tools to use, and allows you to add a lot of
variety to your training programs which keeps you mentally fresh
and motivated!

Tired of traditional weight machines? Go all free weights!

Tired of typical barbells and dumbbells? Go kettlebells only for a
month or two.

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Tired of equipment? Go bodyweight exercises only! You get the
idea!

46. Make Sure Your Workouts Fit Your Goals

Sounds simple enough, right? If your goal is to add 20 pounds of
muscle mass, don’t run five miles a day or play basketball for 2
hours, 5 times a week!

If you’re a weight class athlete like a wrestler or MMA fighter who
wants to get stronger, don’t train for muscle mass, train for
strength. Get it? Good.

47. Five By Five, B. (Yes, A Quote From Buffy
The Vampire Slayer - Deal With It)

5 by 5 is a classic strength training protocol for a reason. It
works! Even if your goal is fat loss, you’ll want to include some

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strength training in your program, even if it’s just a few core
compound exercises once per week.

Simply put, you do 5 sets of 5 reps of a compound movement like
deadlifts, bench press, shoulder press, etc., resting 2 to 4
minutes between sets.

Always warm up properly first. You can either warm up and then
do 5 x 5 with the same weight or include your top end warm ups
in the first two sets of the 5 x 5.

All your sets should be hard but only the last one will possibly be
to failure. When you can solidly get 5 reps on all 5 sets, add a
little weight next workout.

48. The Battle Has Just Begun (Understand
It’s Never Over)

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Health and fitness is a life long commitment. Too many people
sabotage their efforts because they think they are finished when
they hit their weight loss goal.

Once they lose the weight they want, they go right back to their
previous life style that caused the excess weight gain in the first
place! NO! You’ve got to stick with it! And remember, it is easier
to maintain once you reach your goal than it was to get there in
the first place.

49. Eat To Live Don't Live To Eat

We’ve really screwed ourselves up by shifting the idea of food to
something emotional.

We eat for comfort, when we’re depressed, bored, and we center
almost all social gatherings around food! Stop that!

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Sure, these things are okay once in awhile, but not for the basis
of looking AND feeling good! When you focus on eating to live,
you’ll LIVE!

You’ll look better, feel better, have more energy, perform better
and all in all have a higher quality of life.

And don’t let people fool you, you can make a huge variety of
great tasting meals that are also good for you!

50. Be Fast (Intermittently)

Intermittent fasting will help you drop serious amounts of body
fat without losing muscle and give you more energy.

Fat burning enzymes will increase NOT decrease and you’ll also
jack up your fat burning growth hormone levels.

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Now, understand I’m not talking about some crazy starvation
diet, I’m talking about fasting at specific times to help accelerate
your fat loss.

While there are many variations here is one of the simplest that I
also think is the easiest for people to stick to. Go with the 16 and
8 plan. Eat in an eight hour window and fast for sixteen hours.
The really good news is sleeping can be part of that sixteen
hours. You could eat between noon and 8 pm and fast from 8 pm
until noon the next day.

51. Soak Up The Sun (Be An Outsider)

Yes, that means get outside from time to time to exercise and out
of that shiny, air conditioned, stale fitness center!

Go to a field or playground, bring along a dumbbell, kettlebell,
sandbag, or your Jungle Gym XT - (if you have some place to
attach it), include body weight and conditioning exercises

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(farmer’s walk, walking lunges, bear crawl, sprints, etc.) and get
to work! You’ll love the change!

52. Train With Michael Jordan (Compete)

Don’t be a wuss! Don’t be part of the “we don’t keep score
because someone might get sad, we should all get trophies”
crowd!

Compete! Even if it’s only with yourself. Michael Jordan was a
heck of a basketball player because he had tons of natural talent.

He became one of the greatest of all time (sorry, my choice is
Wilt Chamberlain) because of his incredibly competitive nature. In
this case, be like Mike! Just be careful of the gambling!

**Extra** Play Hard Have Fun Get Dirty

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