4 Tips To Keep Progressing

  1. Scratch, fight, and claw to add a few more reps or a couple more pounds to your sets this week. Gotta put the effort in to make progress.

  1. Drink half your body weight, in ounces, of water each day. Ex., 150lbs person is shooting for 75 ounces of water. Tea counts, but that’s it besides water. 

  2. Relieve your brain before sleep. I’ve talked to a bunch of people this past week that have a lot on their mind and its getting in the way of sleep. Try journaling before bed to help release that stress.

  3. Be consistent. Remember what your goals are and work towards them each day. Don’t let distractions or the lure of some fancy new thing distract you from those goals.


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Stay Active For Fat Loss

One of the most important factors involved with this whole weight loss thing is your over all activity levels. 

And it’s not only for losing the weight, but keeping it off long term.

It makes sense, right? People who are more active have lower body fat levels than sedentary people. 

“Activity” can means a lot of different things but the easiest to measure is walking. Adding a daily walk of 30-60 minutes can do wonders for your weight loss efforts. Shoot for a total daily step count of 10,000-12,000. That might seem like a lot if you don’t walk much now but once you get into the groove it gets easier. 

A recent study showed that people who lost a substantial amount of weight (almost 60 pounds) and kept if off for 9-10 years averaged a little over 12,000 steps per day. It was the strongest correlation to their continued success. 

It’s pretty easy to count your steps today too. Your phone will either automatically count them when you carry it around, or you can get an app like MyFitnessPal. If you’re just starting off start with shooting for 8,000 steps per day and see if you an increase that to 12,000 over the course of a couple months.

The calories burned by this amount of activity far outpaces the numbers burned from workouts too. In a typical weight lifting workout you’ll burn 400-500 calories where this amount of walking can be 800+ per day. A proper workout is still good for many things but people usually overestimate the calorie impact. 

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8 best Sandbag Exercises for beginners

Here are 8 of the best exercises for people new to sand bag training

  1. Squats - Specifically front squats. Yes, they are harder than having the bag on your back but they are better for teaching good mechanics and have better carry over to back squats. Learn how to do front squats well from the beginning and you will be set when it comes to doing any other variation.

  2. Split squats - Body weight only split squats are the introduction to lunges and the many variations. Split squats give you a pretty stable base since both feet are always touching the ground. And they start to focus on single leg strength. Master these before moving on to harder variations. 

  3. RDLs - Learning the RDL is the key to learning good hip hinging. It’s one of the vital movement patterns we have as humans. The RDL emphasizes the hamstrings and glutes. It also lays the groundwork pattern for more complex exercises that can be added later.

  4. Bent Over Row - THE best upper back strength exercise we have with a sand bag. Master that hinge position and get those shoulder blades moving to build muscle and strength in the incredibly important upper back.

  5. Overhead Press - The main overhead pressing movement. Builds strength in the shoulders and triceps while providing a great challenge to the core. 

  6. Push Ups - In case you don’t know what a push up is… It’s basically a plank that’s great for the core that also builds muscle and strength in the chest, shoulders, and triceps. Make sure you use full range of motion.

  7. Planks - For your abs to work their best they need to be able to PREVENT movement, not create it. Planks are the first step in learning how to stabilize the hips and spine by preventing unwanted movement. Make sure you give a concerted effort to squeeze the abs hard.

  8. Loaded Carries - Loaded carries of all kinds are crazy good for people just starting out. They build strength and muscle, challenge all of the core muscles, and are a great conditioning tool. Here I’m demonstrating a Bear Hug Carry but just about all versions of carries are great.

Bonus - Not only are these exercises great for people just starting out, they should still be the bread and butter (or meat and potatoes) of the advanced person. You won’t outgrow these so you may as well get really really good at them.


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Losing fat is simple, but it's not easy.

Losing fat is simple, but it’s not easy.

Have you ever heard that saying? It’s pretty accurate. To lose weight, or specifically fat, you simply have to eat fewer calories than you expend. That’s really all there is to it. 

But it’s not easy because there are tons of things that stand in your way. Psychology, physiology, habits, emotions, too much information, too little information, best workouts, etc, etc…

If you are new to this whole thing know this, the most important factor of all these things is to find something that you can stick with for a long time. Bouncing around from diet to diet and workout plan to workout plan will leave you treading water. 

Keep in mind there is no universal BEST diet or workout. But there is a best thing for you, at this time in your life. And you have to know how to get there. 

For your diet you need to have: a calorie deficit, sufficient protein, enough low calorie volume foods to minimize hunger, and for it to be enjoyable enough for you to stick with it.

For your workout: it needs to support your goals, scale with your abilities, lead to better fitness with minimal risk of injury, and be be enjoyable enough to stick with it.

If you can figure out a way to eat and workout like this you’ll be successful. 

If you enjoy working out outdoors and want to burn some fat for the summer I have a program that is absolutely killer.


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