Frontload Your Fitness Journey Starting With Education

In order to create the incredible benefits that my clients enjoy today, they front­load their fitness workload right from the beginning.  They work hard right from the get-go, do the meticulous planning, acquire new and sound nutrition and training principles, and they reap rewards for years.

First, establish the goal.  And the goal isn’t “I want to lose 20lbs” or “see my abs”. Those goals are too subjective and not quantifiable enough to be productively instructional. If it's behavioral base, than it will have a better and more consistent outcome.  When people say "it's a lifestyle change" or "create habits and results will follow", that's what they meant, behavior modification.

A better goal would be “I will only go out to eat once a week in order to avoid unnessary calories that are typically more dense than cooking at home” or “I will read a book on how to squat and deadlift so I can learn how to safely lift heavy things, in which will burn the most calories compare to other form of workouts and build the most muscle for the least amount of time invested.”

You want to narrow your focus and get rid of distractions. Anything that doesn’t have to do with cultivating the habit of eating less and moving more is a bad investment of your time, money, and energy.

When you have the willpower (which never last very long before life stressors take them away), use it on meaningful actions like cooking more satiating foods, tracking your calories, and lifting heavier things progressively with good form.   Don’t drain your physical resources on meaningless repetitive movements like jogging or circuit training that has little to do with reshaping your body (bodybuilding) or creating the energy deficit you need for fat loss.  Don’t drain your mental resources on meaningless dietary rules like “cut out sodium” or “drinking 2 gallon of water a day” in which has little to do with the principle calories in and calories out.

If you cut out fluff crap, you’ll be able to focus on more scientifically sound methods that will actually give you the instant and quanitifiable positive feedback that you need to continue making progress while doing things you don't really like.

You’ll have to be willing to read and learn things for yourself and not ask your trainer or nutritionist to “just tell me what to eat and tell me how to move!”.  Your coach can’t be with you 24/7.  The most sustainable way to approach your fitness goal is to actually learn it for yourself.

Learn how to modify your program when you’re on vacation or is injured, how to count macronutrients when you meal prep, and be resourceful enough to find your own recipes, shop, and manage your time wisely to cook for yourself.  If you frontload the hard work of education and practice, then the knowledge that you've gained will reward you for years of eating flexibly while maintaining an awesome physique.

Do the work NOW.  Stop messing with fluff. That's how you get results.

Track Calories But Still Can't Lose Weight?

read this first

#1 mistake for dieters are their fat intake, it's the one macro that get miscounted the easiest. then it's your liquid calories

#2 is days or meals that weren’t tracked accurately cuz you “guesstimated”, your intake on these days are typically higher than usual/maintenance.

#3 Could be that you estimated your maintenance too high or shooting too low for your deficit.

all of the articles below will help you with the above 3 mistakes on why you aren't losing weight. Hope this help.

No BS guide to calorie counting

http://jcdfitness.com/2011/09/counting-calories-a-no-bs-guide/

You are not that different

http://www.bodyrecomposition.com/fat-loss/you-are-not-different.html/

How to eat less

http://jyfitness.blogspot.com/2014/01/how-to-eat-less.html

and if those makes sense to you and you want something even more advance to learn about metabolism and troubleshoot why you’re not losing

water retention messing with your head

http://jyfitness.blogspot.com/2011/11/water-retention-messin-with-your-head.html

Whoosh Effect

http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html 

Metabolic damange bullshit

http://www.bodyrecomposition.com/fat-loss/permanent-metabolic-damage-qa.html/

http://www.bodyrecomposition.com/fat-loss/another-look-at-metabolic-damage.html/

Ideal Metabolism

http://bradpilon.com/weight-loss/ideal-metabolism/

Why are stubborn fats so stubborn

http://www.jyfitness.blogspot.com/2012/05/why-are-stubborn-fat-so-stubborn.html

What You Should Know About Fitness "Shortcuts" and "Hacks".

My advice on fitness “shortcuts”

Make making progress easy to do every single day.  If your mindset is “give me your secrets” or “What's your 3 easy steps to…”, you’ve already failed because you are afraid of work.

What do i mean when i said make making progress easy?

This means thoroughly learn about the topic and understand the system in which to obtain your goal. This is probably the hardest part for most people, education.   Knowing the how’s and why’s for yourself rather than trying to do (or be told to do) more and more of the same meaningless stuff you've done a thousand times without success.  This is the #1 reason why you give up on your fitness routines so quickly, repeatedly.

Instead of keep blaming yourself for your failure, you should try to be more self-compassionate of your mistakes, reflect what you did wrong (know the triggers) and aim to correct the system/methods you’re on to make it work better for you. After you have a good grasp of what it takes to get what you want, plan ahead to make executing these steps easier.

The less painful (or more rewarding) those steps are, the more likely you’ll be able to be consistent
with doing more work. You don't have to ask for more work but you should aim to learn how to do the same amount of work more efficiently.  Whatever you put in is what you’ll get out of, nothing more. If you have a skewed expectation on your return of investment, you’ll never even come close to getting what you want because you'll always quit right before you get to that next level stuff.

What does all this mean to real life for those trying to lose weight and look good naked?

Drinking shakes that promise increased metabolism which can be accomplished through simply walking more or having an outdoor hobby means you’re not willing to prioritize your time to make this happen. When you say you don’t have time, it really means, you don’t care enough. and if you don’t care enough, you don’t deserve the body you want.


Working out is for life, you have to bench and squat for years to get the type of size that other ppl be envious of. No muscle confusion, functional training, and superset training-mask HIIT routines on your favorite youtube channel are going to fast track this for you. There are better systems out there then what you’ve done and those systems typically involve more total workload as well. You have to love the process and worship the iron.

Taking fiber pills in hope to lose weight but can be accomplished through cooking and eating more vegetables. A skill your ancestors have practiced for hundreds of generations. If your reasoning is that they don’t taste good, you’re just making an excuse for not trying to be creative with your meal prep. There are tons of great recipes out there but you chose to be lazy. You chose to blame your work and your family for “I don’t have the time” and that's not right.  Your 24hrs is the same 24hrs as mine, it's how you CHOOSE to use it. Fiber pills don't work for satiation btw.

Buying into body contouring wraps (which doesn’t work) while you already know the way to “reshape” the body is through resistance training and eating less says a lot about your character.  The character of a loser. You lose money, you lose time, and you lose self-respect. And i can't believe how you can wear them so proudly on social media. and even worst, selling them supporting this industry of laziness.

If you’re the type that loves to read about “hacks” and how to “automate” fitness success and weight loss, my advice is to you is this. Make making progress easy to do, every. single. day. Get educated, cut out the fluff, plan ahead, no, seriously, plan ahead and get obsess like your life depends on it, and make doing these things easy do manage every. single. day.

Buy a recipe book if you have to. Go try out a new sport or an old one you used to love. Get a dog to walk with. Cut out Facebook time or hire a coach to give you a structured program to follow.

Whatever you have to do, remember, there are no shortcuts. There are better systems than the crappy ones you’re on but never be made to believe (from savvy online/radio marketers) that you don’t have to do WORK to reach your goal. Your body keeps a pretty good journal of the work that you put in, so start putting something meaningful in it today and many days to follow.