Tips To Improve Your Physique Pt. 1


I have done a poor job at keeping up with producing content lately. Unfortunately (or fortunately), I’ve just been so busy with in person and online clients that I haven’t had the time to devote to writing. I plan to be more active these next few months as people begin to prep their “summer bodies.” Here are some things to think about when trying to change your body.

Stop being patient


Patience is a virtue, right? In my opinion patience is overrated. The majority of people looking to change their body take the “wait and see” approach. If you aren’t where you want to be – work harder.

Stop waiting. Stop thinking. Stop planning. Start executing. But Fred, if I don’t see results quickly wouldn’t you tell me to trust the process and be…patient? It depends. Patience is defined as “the capacity to accept or tolerate delay, trouble or suffering without getting angry or upset.”

But why should you just accept delay of your goal without being somewhat upset about it? Does that sound like you are passionate about improving? That you won’t stand for mediocre results? It’s a rather complacent stance. Instead, get upset. Let that be the catalyst to drive and motivate you.

Unfortunately, “be patient” is probably what you want to hear. You need reassurance that what you’re doing will work. You need to be convinced that this is possible. You haven’t quite accepted that success/fat loss/muscle gain etc. is a hard, never-ending, and lifelong endeavor.

The “don’t work too hard” or “minimalist” movements are a veil for underachieving. In my opinion, patience breeds mediocrity. Want more muscle? Train more frequently. Want to lose more fat? Be more strict with your diet. Want more money? Work more. Attack your goal; don’t just hope that it will come with time.

Achieving true balance between life, exercise, diet, and work is difficult.  For most, it takes YEARS of balancing these to find that sweet spot.  So, if you are new to this, forget that idea.

You haven’t put in the work yet to take a moderate approach while maintaining a great physique. It took me almost 15 years of lifting to find it, but you think you can pick it up in a few months? Good luck.

Ask yourself if you have gone 30 straight days of perfectly nailing everything (food, sleep, training, recovery) without a slip. The likely answer is no, yet you wonder why you aren’t progressing at the rate you desire. Start there.  Then turn that 30 days into 60 days and 60 days into 90 days and get back to me. You’ll be impressed with the results, I promise.

If, however, you aren’t completely obsessed with reaching your goal, by all means – be patient.

Go a full (or work up to) 24 hours without eating

fasting for fat loss

If you aren’t familiar with my work you probably think this is asinine but I assure you it is not. I believe in and utilize intermittent fasting, or periods with little to no caloric intake. Aside from the innumerable potential health benefits and usefulness in stripping body fat, fasting breaks your ball and chain relationship with food.

The most essential, overlooked aspect of dieting is appetite. If you cannot control it, you cannot successfully diet. Eating only drives more eating. If it didn’t, the majority of our country wouldn’t be overweight. Your eating pattern is learned. It is a behaviorally entrained action. You think you’re hungry but you’re really just following your self-inflicted eating schedule.

Teach yourself to not be a slave to food. Wake up and get on with your day. Skip breakfast first. The next time, skip breakfast and lunch. You will survive, I assure you.

Ok, but why?

  • Become more efficient at using fat as a fuel source (metabolic flexibility)
  • Keep insulin levels low – thus “fat burning” high
  • Break the reliance on ingested energy
  • Change your feeding pattern
  • Understand true vs. perceived hunger
  • Help achieve a deficit (calories in vs. calories out is imperative)

Most people that try it end up really enjoying their fasting period. You don’t have to worry about your next meal or how many calories you’ve had. It’s a mental and physical break. At the very least, it gives you some power back. Food doesn’t own you nor does it need to be consumed every 2 hours.

Try this once a week and see how you feel. If you end up enjoying your time fasting, add some more hours during the rest of your week. For more guidance on intermittent fasting, read some of my previous articles.



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