12 Years of Fitness Wisdom

Some great thoughts from 12 years of fitness training. My favorites:

  1. Diet is 85% of where results come from…..for muscle and fat loss. Many don’t focus here enough.
  2. Working out too much doesn’t lead to good results….hence most people are still struggling after years of hard effort and little return.
  3. Most people do not lift heavy enough to make stronger muscles.
  4. It’s never too late to build muscle….and is more important as we grow older.
  5. If you eat whole foods that have been around for 1000s of years, you probably don’t have to worry about counting calories
  6. Sugar is not our friend
  7. High Fructose Corn Syrup is making people fat and sick
  8. The biggest 2 threats to our health are inflammation (silent and chronic) and insulin resistance
  9. I hate to jog….I love to run
  10. Never listen to any advertising telling you what is healthy….as they are just trying to sell you something
  11. There is no such thing as spot reduction…but there is a great business in selling that concept (Ab-reclining chair anyone?)
  12. The fittest people I know keep active daily doing what they enjoy
  13. Fitness and Muscle magazines never got me any real results
  14. Supplements were are waste of a lot of money for me
  15. To build muscle, throw away your Whey protein and eat more steak and eggs
  16. The best way to lose weight for most is lower carbohydrate eating/cycling
  17. I was skipping breakfast long before I ever found out about intermittent fasting (IF)
  18. It’s a lot easier to stay fit and strong….once you get there
  19. Meat and Fat are my friends
  20. Muscle size does not tell a person’s real strength
  21. Muscle size is mostly glycogen and water
  22. Breakfast is not the most important meal of the day
  23. Eating 6x a day provides no metabolic advantage for losing weight than 2-3x a day…it’s still about calories and blood sugar/insulin control
  24. Mainstream media is 5 years behind research studies….research studies are 10 years behind what people are already doing for health and results
  25. The eat low-fat advice was the biggest health disaster in the last 30 years
  26. The greatest learning experience was helping people with autoimmune/arthritis to get healthier…..I never got more appreciation for my own health and how important prevention really is.
  27. The saddest thing to see is someone crippled by a potentially preventable disease while they are young which keeps them from doing simple daily activities and on multiple medications
  28. I was 215 lbs in college and thought I was big and had muscles….now at a much leaner and defined 185lbs I know I was more fat than muscles back then
  29. The smartest trainer I know does not have a website or best selling ebook….as he is too busy training real clients
  30. 80/20 rule is so true…..80% of your results come from just 20% of the exercises, 20% of the food in supermarkets, and spending 20% of your time working out.
  31. Results are just the simple yet important things done on a consistent basis
  32. All diets fail over the long run….but lifestyle changes last
  33. Want a strong “core”? Lift something heavy over your head and walk around trying to stabilize it…the motivation to not drop it on your head will work wonders