The Most Important Piece of Equipment for a Healthy, Lean, and Toned Body

I'm going to let you in on a "secret tool" I use to help people reach their fitness and weight loss goals in record time. It is well known in the strength and conditioning world, but few fitness enthusiasts or personal trainers use it. Failure to utilize this vital gym equipment is the primary reason most people you see at the gym never make progress.


Many people start exercising and achieve immediate, noticeable results. But after a few months these results come to a halt. They may faithfully take spin class, lift weights, and do hour upon hour of cardio year in and year out. But there body never changes.


They blame this on diet. Or maybe they think its just part of getting older. And while these are important factors, using this simple tool every time they worked out would vastly increase their results.


Are you ready? Here it is...the single most important gym equipment you can use to get the body you want in record time:


Pen and paper.


Yes, that's it. That's the secret tool of the most successful trainers and body transformation coaches in the world. Without a record of what you've done you're just going through the motions. Pen and paper do more to help you reach your goals than any dumbbell, group fitness class, or cardio machine ever will.


Did you burn 300 calories on the treadmill last week? Or was it 330? Was it eight reps with fifteen pound dumbbells or ten reps with twelve pound dumbbells? If you don't know the answer to these questions, how are you going to increase the demand on your body? And if you don't increase the demand on your body your body will not change.


Here is a sample workout log I used to help a forty something mother of two lose twelve pounds of fat and gain six pounds of muscle in just 42 days! (The only changes to her diet involved switching to a zero carbohydrate breakfast)  

Workout 1

EXERCISE	8/1/2011	8/10/2011	8/22/2011	8/31/2011
A) DB Bench Press (1-0-1) 3 x AMRAP, 30 sec RI	20 x 20-12-5	25 x 14-8-5	25 x 16-8-6	30 x 9-4-3
B) Parallel Grip Pull-down (5-1-1) 3 x AMRAP, 30 sec RI	62.5 x 9-5-4	62.5 x 13-6-6	65 x 12-5-4	67.5 x 11-5-5
C) Speed Row Left (x-x-x) 1 x AMRAP	25 x 40	30 x 40	35 x 33	35 x 35
D) Speed Row Right (x-x-x) 1 x AMRAP	25 x 40	30 x 40	35 x 33	35 x 35
E) DB Lateral Raise 1 x 10 full range 1 x 30 partials Static hold x 30	3 x 10-30-18 sec	3 x 10-30-24 sec	3 x 10-30-30 sec	5 x 10-30-8 sec
F) Rower 2000m for time	11:51	11:04	10:49	10:48

Workout 2

EXERCISE	8/3/2011	8/12/2011	8/24/2011	9/6/2011
A) DB Curl (10-0-X) 3 x AMRAP, 30 sec RI	15 x 8-4-3	15 x 10-4-4	15 x 11-4-4	20 x 8-3-3
B) Machine Calf Raise (1-0-1) As many sets of 10 as possible, 10 sec stretch between sets	90 x 10 x 5	90 x 10 x 7	90 x 10 x 8	90 x 10 x 8
C) Leg Curl (10-0-X) 3 x AMRAP, 30 sec RI	70 x 7-4-2	70 x 9-4-3	70 x 10-4-3	80 x 8-4-3
D) Neg. Acc. Hanging Leg Raise (5-0-X) 3 x AMRAP, 30 sec RI	BW x 7-5-4	BW x 8-5-5	BW x 9-6-5	BW x 10-6-4
E) Farmer’s Walk 3 x max time, 30 sec RI	24 kg x 54-32-24	24 kg x 65-30-22	32 kg x 49-24-18	32 kg x 55-30-23
F) Treadmill 20 min x max distance	1.3 miles	1.5 miles	1.6 miles	1.7 miles

Workout 3

EXERCISE	8/5/2011	8/15/2011	8/26/2011	9/9/2011
A1) BB Bench (1-0-1) 6 x 8, 0 sec RI	55 x 8 x 6	60 x 8 x 5 60 x 5	60 x 8 x 6	65 x 8 65 x 6 x 5
A2) KB Front Squat (1-0-1) 6 x 8, 1 min RI	24 kg x 8 x 6	24 kg x 10 x 6	32 kg x 6 x 6	32 kg x 8 x 6
B1) T-Bar Row (1-0-1) 4 x 15-20, 0 sec RI	20 x 20 x 2 20 x 17 20 x 15	20 x 20 x 4	25 x 20 x 4	30 x 20 x 4
B2) 5 Riser Jump Squat (1-0-X) 4 x 20, 2 min RI	BW x 20 x 4	BW x 20 x 4	BW + 10 x 20 x 4	BW + 15 x 20 x 4
C1) KB Overhead Press (1-0-1) 3 x 15-20, 0 sec RI	10 x 20 x 3	15 x 19 15 x 15 x 2	15 x 20 x 2 15 x 16	15 x 20 15 x 16 15 x 12
C2) Plank 3 x 30-60 sec, 0 sec RI	30 sec x 3	40 sec x 3	50 sec x 3	60 sec x 3
C3) Walking Lunge 3 x 1 trip, 2 min RI	BW x 3	BW + 10 x 3	BW + 16 x 3	BW + 20 x 3

Workout 4

EXERCISE	8/8/2011	8/18/2011	8/29/2011	9/12/2011
A1)  Seated DB Curl (2-0-1) 3 x 6-8, 0 sec RI	20 x 8 x 3	25 x 6 25 x 5 x 2	25 x 6 x 3	25 x 7 25 x 6 25 x 5
A2)  Hammer Strength Pull-down (1-1-1) 3 x 20-30, 0 sec RI	30 x 20 x 3	30 x 30 30 x 20 x 2	30 x 30 30 x 22 30 x 20	30 x 30 30 x 29 30 x 18
A3)  Assisted Dips (5-0-1) 3 x 6-8, 0 sec RI	10 x 8 x 3	9 x 8 x 3	8 x 6 8 x 5 x 2	8 x 6 x 3
A4)  DB French Press (1-1-1) 3 x 20-30, 4 min RI	10 x 30 x 3	12 x 30 x 3	15 x 20 15 x 15 x 2	15 x 20 x 3
B1)  Assisted Roll-up (3-0-3) 3 x 8-10, 0 sec RI	BW x 8 x 3	BW x 8 x 3	BW x 10 x 3	BW x 10 x 3
B2)  Trap Bar Deadlift (1-0-1) 3 x 8-12, 0 sec RI	65 x 8 x 3	65 x 12 x 3	70 x 12 x 3	75 x 12 x 3
B3)  High Handle Prowler 3 x 2 trips, 4 min RI	50 x 3	70 x 3	90 x 2 70 x 1	90 x 1 (skipped last 2 sets)
D)  Elliptical Machine 20 minutes for max calories	183	199	178	210

Amazing New Exercise Program Helps Client Lose 20% of His Body-Weight in Just One Week!

Simon has had problems with his weight for his entire adult life. For years he has been told by his doctors that he needed to lose weight, and now, just past 50, he decided enough was enough and came to me wanting a complete lifestyle program to overhaul his health and physical appearance.

I decided to try new, albeit controversial, weight loss plan I have been tinkering with the past few months. This plan has own two rules:
First, absolutely no liquid calories are allowed. Simon could eat as much as he wanted, but he could drink only water.
Second, and more importantly, Simon performed a revolutionary new cardiovascular exercise I have just developed. I call this exercise "Chase Your Own Ass." To perform it, you simply.......well......chase your ass!

Simon performed bouts of this exercise daily, as many times as possible. When he was exhausted and could no longer take it he would sleep, eat, watch TV, whatever. But when he felt rejuvenated he would start over again. To increase motivation Simon suggests taping a pork chop or steak to your butt.

This simple program allow Simon to lose 17.5% of his body-weight in just seven days! And we have the medical records to prove it!

If you decide to try this plan please do so with caution. There are many potential snags that could derail your progress:

1)  If you have exceptional cervical flexibility you may actually catch your ass. If you do, PLEASE DO NOT BITE, no matter how tempting it might be! Simon made this mistake and ended up in the ER needing stitches!

Simon's bed after he caught his own ass!

2)  The quest to catch your ass can be very addicting. In fact, Simon has become so obsessed with the idea that his doctors have recommended he begin taking Prozac!

3)  No matter how much you enjoy chasing your ass, doing so endlessly in the middle of the night will likely cause frustration and animosity among the other people who live with you. I will not be held responsible if one of your housemates chooses to beat you mercilessly.

If Simon's weight loss plan seems too extreme, you could try lifting weights two to three times per week while simultaneously cutting some of the carbohydrates out of your diet. This approach has helped many K-Fit clients lose weight and get healthy. You too can look and feel great without the risk of permanent mental trauma and physical disfigurement!

Simon demonstrating proper technique for the "Catch Your Own Ass" exercise phenomena that helped him drop from 20.6 pounds to 17 pounds in just seven day!

How to Lose 13 Pounds of Fat and Gain 13 Pounds of Muscle in Eight Weeks, Part 2

Monday, Weeks 4-6: Upper Body Speed Strength

A) Paused Bench Press - 10 x 1, 1 min RI

Week Four: 275

Week Five: 285

Week Six: 295

B) Pendlay Row - 5 x 5, 1 min RI

Week Four: 225

Week Five: 245

Week Six: 265

C1) DB Front Raise - 3 x 15, 0 sec RI

C2) DB Lateral Raise - 3 x 15, 0 sec RI

C3) DB Muscle Snatch - 3 x 15, 2 min RI

D) DB Bench Press - 1 x AMRAP

Week Four: 70 x 30

Week Five: 80 x 26

Week Six: 100 x 14

Tuesday Weeks 4-6: Lower Body Limit Strength

A) Trap Bar Deadlift - Work up to a max set of 5, 3, or 1, 3-5 min RI

Week One: 330 x 5

Week Two: 390 x 3

Week Three: 435 x 1

B1) Walking Lunge - 4 x 12 steps each leg, o sec RI

B2) Hamstring Leans - 4 x 3-5 with 10 sec eccentrics, 0 sec RI

B3) Negative Accentuated Leg Raises - 4 x 3-5 with 20 second eccentrics, 3 min RI

C) Prowler - 10 x 20 yards, 1 min RI

Thursday Weeks 4-6: Upper Body Limit Strength

A) Bench Press - Work up to a max set of 5, 3, or 1, 3-5 min RI

Week Four: 275 x 5

Week Five: 295 x 3

Week Six: 345 x 1

B) Chest Supported Row - 6 x 6, 1 min RI

C1) Parallel Grip Pull-down - 4 x 12, 0 sec RI

C2) E-Z Bar Nosebreaker - 4 x 12, 0 sec RI

C3) Hammer Curls - 4 x 12, 3 min RI

Friday Weeks 4-6: Strongman Conditioning

A1) Keg Loads into the bed of a pick-up truck - 8 x 3-5, 0 sec RI

A2) 20 Yard Sprint - 8 x 1, rest as long as it takes to walk back to the starting line

B1) Heavy Tire Flips - 5 x 5 flips. 0 sec RI

B2) Farmer's Walk - 5 x 100 yards, 0 sec RI

B3) Light Tire Flip - 5 x 15, 3 min RI

Sunday, Weeks 4-6: Speed and Agility Training

Dynamic warm-up followed by 10's, pro agility drill, and three cone drill practice

How to gain 13 pounds of muscle and lose 13 pounds of fat in eight weeks

Dillon, a 22 year old Division 2 college football player, has gained 13 pounds of muscle and lose 13 pounds of fat in just 8 weeks. During that time, his strength improved drastically also. For example, on our testing day Dillon was able to bench press 300 pounds for one rep and 225 pounds for 11 reps. Eight weeks later he did 300 for five reps and 225 for 21!

During the eight weeks, he followed a basic version of my "Insulin Control Diet" and supplemented with fish oil and whey protein. Here is the first phase of the workout plan I implemented with Dillon:

Monday, Weeks 1-3: Upper Body Speed Strength

A) Paused Bench Press with Chains - 8 x 3 (8 sets of 3) with 45 second rest interval (RI)

Week 1: 185 + 120 in chains

Week 2: 205 + 120 in chains

Week 3: 225 + 120 in chains

B1) DB Push Press - 5 x AMRAP in 10 seconds, 10 sec RI

B2) Speed Row (DB Row with maximum "body english") - 5 x 30, 1 minute RI

C) DB Muscle Snatch (a dynamic external rotation) - 4 x 15, 45 second RI

D) Bench Press Chain Drop Set - 1 x 5-5-5-5-5-5 (5 reps each with 5 chains, 4 chains, 3 chains, 2 chains, 1 chain, and no chains)

Tuesday, Weeks 1-3: Lower Body Speed Strength

A) Box Squat with Chains - 8 x 3, 45 sec. RI

Week One: 185 + 200 in chains

Week Two: 205 + 200 in chains

Week Three: 225 + 200 in chains

B1) Bulgarian Split Squat - 4 x 8 each leg, 10 sec RI

B2) Hamstring Lean - 4 x 3-5 10 second eccentrics, 10 sec RI

B3) Sprinter Sit-up - 4 x 20-30, 3 min RI

C) Metabolic Rhythm Squats - 2 x 50, 2 minute RI

Week One: 225

Week Two: 275

Week Three: 315

Thursday, Weeks 1-3: Upper Body Limit Strength

A) Incline Log Press from Pins - work up to a 5 rep max(RM) week 1, a 3 RM week 2, and a 1 RM week 3, 5 minute RI

Week One: 230 x 5

Week Two: 255 x 3

Week Three: 280 x 1

B1) Wide Pronated Pull-downs - 4 x 10, 0 second RI

B2) Medium Pronated Pull-downs - 4 x 10, 0 second RI

B3) Close, Supinated Pull-downs - 4 x AMRAP, 3 minute RI

C1) One and a Quarter DB Overhead Press - 3 x 8, 0 second RI

C2) Arnold Press - 3 x 8, 0 second RI

C3) DB Overhead Press - 3 x AMRAP, 3 min RI

D) Rolling Triceps Extensions - 8 x 8, 1 min RI

Friday, Weeks 1-3: Strongman Conditioning

A) Tire Flips - As many flips as possible in 15 minutes

B) Log Complex I - 5 x 5, 1 minute RI

C) Prowler Push - 1 x 60 yards, 1 x 40 yards, 1 x 20 yards, 1 x 60 yards, 1 minute RI

Sunday, Weeks 1-3: Speed Work

Various mobility, agility, and speed drills. Sample workout video here: