6 steps e-book

GO ALL IN!
GO ALL IN!
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go all GO in!...................
ALL IN!
the necessities........
mindset is key..........
cheat meals/days...
injuries.....................
track the journey...
forget the scale!....
GO ALL IN!
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I usually would start by asking do you want to just
ease into your fitness journey and get slower
results or do you want to get down to business and
attack this long overdue goal of getting in shape that
you have had for quite some time? I’m guessing you
are reading this mini book because you want to get
in shape and do it as fast as you can, in a healthy
manner, and realistic time frame. It is perfectly fine to
just ease into it. But, when you do that it gives you
time to rethink about turning back or when the results
aren’t coming fast enough, you may get unmotivated.
GOING ALL IN means you have made the final
decision that you are finally going to do this and there
is no turning back! You may take a small break,
but you aren’t going to negatively self talk yourself or
have continual days of breaking your good habits to
go back to bad ones. It is time for you to get
everything laid out on the drawing board so that you
can assure you are going to do this once and for all.
Ready? Let’s GO!
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GO ALL IN!

The necessities
Whenever I preach about GOING ALL IN, I tell
everyone that they are going to have to find a weight
training program that they like, a cardio regimen, a
diet that suits their goals, grocery shop, get some
supplements, and get a gym membership. There is
something about checking each and everyone of
these off the list before your start date that not only
gears you for war, but also holds you accountable.
Why? Because you have spent time and money to
invest in yourself and goals. Anyone can just go to the
gym tomorrow because they felt motivated the night
before, but motivation is garbage. It only lasts for the
moment. You need to develop a true reason WHY you
want to get in shape. It has to be very deep. It can’t
be just because you would like to look like someone
on Instagram or to get back at your ex. You need to
have a deep and valid reason as to why you want to
get in shape and/or look fit. Trying to look like aother
person or look sexy to make someone jealous will
not last because it is driven purely off of emotion.
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So, dig deep down and find your reason. There is
nothing wrong with wanting to look like a cover model,
but make sure there are other reasons behind it too,
not just because you want to be accepted by society.
Do you want to lose weight because you are 300+
pounds, you want to live long enough for your kids, or
even to have more energy to play with them? Do you
want to weight train and get in phenomenal shape to
be a better athlete? Do you want to get ripped and put
more size on so you feel more confident when you
walk in the room, with your shoulders back and your
head high? Whatever the reason is, just make sure
it’s a good one. I can’t stress this part enough. Getting
in great shape takes discipline, consistency and a
weak “why” will not get you to your goal. Do you have
your WHY? Great. Let’s move on...
1. Find A Weight Training Program
First thing you should do is jump online and find
yourself a weight training regimen that fits your body
type, goals, and style of weight training. It is very
important to weight train because the more muscle
that is on your body, the more fat you burn.
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Also, no girls, you will not get “bulky” unless you are
using drugs. Women simply do not have enough
testosterone in their bodies to build muscle like men. I
suggest you use the internet to find programs on
Google, YouTube or Bodybuilding.com. Bodybuilding.
com has a great selection for people who are
beginners all the way to advanced. The website will
ask you some questions and direct you to a selection
of workouts that will be great for starting you off.
2. Find A Cardio Regimen
Cardio is a very biased topic. I will just recommend
what I recommend to all of my clients and everyone
who I have helped in the past. Personally, I think,
unless you are very overweight you should always do
your cardio after you weight train. We need to use our
fresh energy to focus most on building quality muscle
mass and then using the left over energy to do cardio.
I always recommend 20-45 minutes of steady state
cardio after your workout. Steady state cardio is a
continuous, steady effort. I recommend doing
whatever you enjoy most and also switching it up.
Some good examples of steady state are speed
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walking, jogging, stair mill, biking, swimming, elliptical,
etc. Try and find a machine that will keep track of your
heart rate. Just so you don’t do too little or too much,
use this equation: 220-Your Age x .60 and 220-Your
Age x .80. That will give you two numbers and you will
stay in between those numbers while doing cardio.
Start on the lower end and as you get more endured,
try to work your way up. Let me show you an example
using myself.
220-29=191
191x.60=115
191x.80=153.
I would want to stay in between 115 and 153 for 20-
45 minutes of steady cardio after lifting weights. If you
want, you can swap in some HIIT cardio after your
lifting from time to time to switch it up as well. If you
do more of a high intensity cardio I recommend doing
shorter bouts so you don’t burn up muscle. I
recommend anywhere from 10-20 minutes of HIIT
cardio. Look online for some ideas. Something simple
that I like to do is 2 minutes steady pace, 2 minutes
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faster pace and 1 minute sprint and repeat that for a
total of 10-20 minutes. If you are very overweight
and/or have to lose 50 or more pounds, you may want
to do cardio BEFORE you weight train.This allows you
to have some steady movement going for longer
periods of time to get you down 20 pounds quicker.
Once you lose a decent amount of weight, then go
ahead and start weight training first and doing your
cardio after. I recommend you start your workouts
with at least 30 minutes of continuous cardio and then
move on to weights. If you still have some energy, do
a little more after your weights.
3. Find A Diet Plan
There are many routes you can go here, just like
finding a workout to start with. You can search
Google, Youtube, or Bodybuilding.com. If you go to
Google or Youtube it will most likely be articles and/or
videos that will give you insight on what healthy foods
to incorporate into your diet, a pretty basic starter diet
plan, and how to create one yourself. The only thing
about these two sources is that it won’t be very
custom to your needs and body type. However,
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if you are a beginner, a simple plan could work just
fine. Getting you into better habits and less eating out
is going to get you results, period. Bodybuilding.com,
however, will get you closer to your needs. It will have
you fill out questionnaires like the workouts above to
find a diet plan more suitable for your lifestyle, goals,
age, etc.
4. Go Grocery Shopping
Now that you have your diet plan, make a grocery list
of all the foods that it requires you to purchase. Get to
the grocery store and buy all of your foods. Make sure
you only buy what is on the list and ditch the urges to
buy any snacks that you normally would buy. Unless
you are pretty overweight, I recommend you have a
FEW snacks in your cart to resort to as a snack when
you are feeling weak. I’d rather you have a snack or a
few cookies instead of trying to resist so much for an
extended period of time that you collapse and end up
having a whole cheat day out of frustration and
breaking down.
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5. Get Supplements
While you are out and about I recommend you stop at
a local supplement store to grab some basic
supplements. Personally, at this point of my career,
I try and stay away from them because I believe the
supplement industry is just a huge money game,
however, I do take the basics from time to time. As of
right now, in my house, you will only see whey protein
and pre-workouts from time to time. Whey protein is
my biggest supplement staple. It’s a great way to get
my protein intake for the day without having to eat it
all through chicken, beef, eggs, etc. I will let you do
your own research on supplements but I will suggest
the TOP 6 that I recommend.
5.1 - Protein Powder - I always believe in having a
higher protein diet and having a protein powder helps
you get your protein consumption in for the day
easier when you supplement in a protein shake or two
a day. All of my clients use some kind of protein
powder, usually whey, unless they don’t consume
dairy or animal products, they buy a brand more
suitable to their needs.
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5.2 - BCAA’s - Branch Chain Amino Acids help with
protein synthesis, they reduce fatigue, muscle
soreness, and they all help with recovery as well.
5.3 - Fish Oil - Some of the major benefits of fish oil
are that it helps with joint pain, reduces inflammation
and is good for your heart, gut, and brain.
5.4 - Pre-Workout - I suggest getting a pre-workout if
you are lacking energy and motivation. They can
really amp you up and give you endurance and
energy during your workouts. There are so many
pre-workouts out there so I recommend asking the
store manager to help you select one based on your
tolerance. Some can be mild and others may be more
on the extreme side. It all depends on how tolerant
you are to caffeine as well. If you are someone like
me who can drink a whole pot of coffee and not feel
amped up, you may need the stronger ones. If
you have a low tolerance for caffeine, there are
brands that will fit your needs perfectly too.
5.5 - Creatine - Creatine is good for improving
strength, increasing lean muscle mass, recovery,
and athletic performance.
5.6 - Multivitamin - Taking a multivitamin can help
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with energy, mood, stress, anxiety, memory, and
muscle strength.
6. Get A Gym Membership
GO GET A GYM MEMBERSHIP. There is only so
much you can do with a few pounds worth of
dumbbells and your own body weight at home. Sure,
you can have a nice start to a fitness journey doing at
home workouts, but from what I have seen over many
years, many people don’t stay persistent with at home
workouts. It’s like the treadmill we all buy, use it for
a week, and push it in the corner of our basements
never to be used again. When you are in the comfort
of your own home it can be quite difficult for most to
actually get up and get to work. However, when you
have to physically get up, get your gym bag together,
hop in the car and drive to the gym you will put more
effort into your workout since you got off the couch
in the first place. Another reason is that most people
desire aesthetics and the workouts required usually
incorporate a wide variety of weights like heavier
dumbbells, barbells, machines, cables and a wide
variety of cardio equipment. Some people may also
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throw in the excuse that they can’t afford a gym
membership. There are literally $10 a month gym
memberships these days in most cities. That is the
price of ONE fast food meal. That is basically 33 cents
a day. Not being able to afford a gym membership
these days is an excuse period. If one cannot find $10
a month to invest into their health, it simply isn’t a
priority. Go get a gym membership. You won’t regret
it.
Side Note: If you are one who is intimidated by the
gym because you are overweight and don’t want to be
seen or ashamed, I have been there personally, and
I have helped many through that. Sure, there is a jerk
from time to time who may poke fun, but most people
who are in shape are rooting you on. We love seeing
you all make the first steps in becoming a
better, healthier you. So, disregard the jerks and do
this for you. You will see results and after awhile you
will notice people are for you and not against you and
you will find yourself feeling comfortable in the gym.
Once again, go get a gym membership. It’s your time.
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mindset is key
1. Recreating Bad Habits
It is very important that you start off strong by going
ALL IN. When you go all in and you go your fitness
journey full force, you will see faster, consistent,
healthy results that will keep you motivated and
inspired to keep pushing. If you start slow you will see
slow progress and that will not keep you inspired to
keep dieting, working out, and attacking your goals.
So, once you start off hot, keep it going. DO NOT
TURN BACK. You have made the final decision that
you are going to stop putting off your fitness goals and
finally get the body and health that you want and
deserve. There will come a time when you lack
motivation and even become content with your
beginning results. DO NOT feed into that. We aren’t
stopping until you are where you want to be. You can
take a breather and a break, but we cannot start bad
habits again after we did everything we could to break
them. This is very important. If you catch yourself
slipping, missing workouts, or cheating on your diet
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more than you should, stop yourself or else you will
start to feed yourself excuses and lies as to why
achieving your fitness goals aren’t that big of a deal.
2. Comparing Yourself
You need to do this journey for YOU and nobody else.
We live in a world where everyone is always
comparing themselves to the next person. “Her butts
bigger than mine.” “I wish I had a smaller waist like
her.” “Man, he’s jacked.” “Should I jump on the juice?”
Worry about YOU. At the end of the day nobody that
you are looking at and admiring is going to put the
work in for you, prep your meals, workout for you and
most importantly appreciate you for being you on the
inside. Our world is becoming a world that has a self
image issue. Like I mentioned above, it’s ok to want
to look in shape or like a bodybuilder, but do it for you
and not the approval of anyone else! Not that it’s any
of our business, but we don’t know who is on
steroids these days, has a fake butt, is starving
themselves, or on crazy drugs to get a body that is
hard to maintain those kind of results. We need to
look in the mirror, love ourselves, embrace the journey
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and enjoy all the hard work we put in. Therefore, it’s
not about the destination that gives us joy, but the
hardships we endured to get there. Focus on YOU
and nobody else.
3. Quitting And Starting Over
I know many people who have been through this. You
lose 20, 50, or even 100 pounds, get complacent,
and that complacency builds bad habits again. Before
you know it, everything that you worked so hard for
and were so disciplined for is lost because you
headed back in the opposite direction. That is why it
so important to have a “why” you are doing this. It will
keep you mentally strong to finish the race. Even if
you take a small break or go back in the wrong
direction for a little bit, your “why” is so strong that it
takes you over and literally makes you get back on
track. It doesn’t make sense to put all this work in and
sacrifice all to have your results fall apart. Another
example is when people go all in and get in the best
shape of their lives for the wrong reasons and once
they realize that getting in this kind of shape didn’t
make them happy internally, they resort to food,
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drugs, alcohol, binge laziness, and hanging with
negative influences. My point is regardless of your
situation, it takes so much work and effort to get into
shape but so very little to get out of shape. Do
yourself a favor and once you get a body you are
comfortable with, keep a majority of your healthy
habits so that you can at least maintain most of those
results. Don’t be the person who notices how out of
shape they look and feel until it’s to the point where
they ARE out of shape. You may get depressed, want
to start it all over again, start getting back into shape,
but remembered the effort it takes and then you quit
and start over, quit and start over. You know what I’m
talking about. Make the commitment to stick the
journey out even if it takes longer than expected. Just
do yourself a favor and don’t turn back.
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cheat meals/days
When it comes to cheat meals and cheat days you
have to decide how fast you want this journey to
move. Unless you are very overweight, I don’t
recommend cheat days. It’s hard to get ahead when
you devote a whole day to eating all bad food.
However, if you are very overweight and have been
eating non-restricted and whatever you want for
years, a cheat day is deserved after a long week of
not giving in. The catch is that you can’t eat anything
and everything in sight because their will be no
progress. Let’s say you eat 1,500 good calories for 6
days straight. That is 9,000 calories on the week but
on your cheat day, in one day, you decide to go crazy
and eat 5,000 calories! Your progress will be slower.
You can still have a cheat day, but spread it out and
don’t eat the world. For example, if you have a cheat
day, say you went out for breakfast with your family
and racked up 1,000 calories. Every meal doesn’t
have to be like that. You can have a light lunch or a
protein shake for lunch and then for dinner make a
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pizza and have some ice cream for another 1,000
calories. The whole day would be around 2,000-2,500
calories. That is a MAJOR difference from 5,000
calories. All in all, I recommend cheat days for people
who have 75 pounds plus to lose and pretty heavy.
You all deserve it but once again, don’t use the day to
make up in calories for what you lost throughout the
week.
If you are some one who is already athletic, has a
few pounds to lose, or even 20-50 pounds to lose, I
recommend just doing a cheat meal a week. If you
read that correctly, it says cheat MEAL, not DAY.
After a long week of fighting urges, killing the gym,
and doing your cardio, you should be seeing great
results. It is now time to reward yourself. People
always ask me, what’s considered a cheat meal? I will
let you decide that for yourself. What I recommend
is just a sitting of food and a dessert. For example,
I might go get a juicy burger and fries, and order a
shake or ice cream sundae after. Another example is
I might go out for pizza and eat half of a pizza and get
a dessert later on while I watch a movie. You get the
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point. If you really are serious about your goals, I
recommend only having a cheat meal every OTHER
week. You will see awesome results, you will become
a new, more disciplined, motivated person once you
can get bad habits out the way. You won’t even have
dirty food on your mind because you love your results
and energy so much.
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injuries
When it comes to injuries and illness I always tell
people to LISTEN TO YOUR BODY. Now, there’s a
difference between listening to your body and making
the right choice as to just being soft, quitting, or being
lazy. I always tell my clients if they are sore beyond
belief and can barely move or if they tweaked their
back or had some kind of injury that is tampering with
their workouts and lifting to take a day off and heal. I
even tell them to take two days off if needed! It is very
important. I know what if feels like to want to be a
warrior but I also rather have my clients be at 100
percent in the gym instead of 50 percent. Get healthy,
rest, heal, and get back to the grind when you are 100
percent. The best advice I can give you is to
definitely stay on nutrition while you are out of the
gym. That should be common sense, but I think
peoples emotions get the best of them sometimes.
They get bummed that they can’t hit the gym so they
say “Ah, well forget this diet too!” No! DO NOT DO
THAT. Don’t go double backwards. You will be back
soon and you will be glad that you made the choice to
do what you could while out of commission.
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track your journey
I highly recommend keeping track of your journey by
logging whatever you can. It is accountability. If I were
you, I would track your food on MyFitnessPal
everyday, even if you eat the same things. I would
track your workouts. You can use mobile apps or just
write them down in a notebook. I prefer that way. It’s
old school. Track the weights you lifted, how much
cardio you did, what tempos and speeds you lifted
and did cardio at. I would make posts on social
media encouraging your friends and family to join
along your fitness journey. They will be rooting you on
and when they see that you are actually consistent
with it, they will wish you well. Many people in this day
and age, make a “It’s time for me to get in shape!”
post because of emotion. That’s not you. You are
actually going to do this, so post on social media so
you can have some support as you finally conquer
your fitness goals. Not only will you stick to your
fitness goals, but after a few weeks, it will inspire
others who are close to you to either join you or start
moving in a healthier direction themselves. I know
some people may be afraid or intimidated by this step
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and I totally understand. However, I will tell you that it
is a great move for accountability because either you
are going to do it or you are going to quit. You don’t
want everyone thinking you are a quitter so it will push
you to persist.
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forget the scale
If you are a woman who may be self-conscious
about how much the scale says you weigh, STOP.
First, can I ask you, do you even know WHY you want
to be that “certain” weight you have set in your mind?
Probably not, unless you are an athlete, fighter, or
must weigh in for something specific. I always tell my
clients who are a bit heavier, enjoy the weight loss at
first because yeah, if you are 300 Pounds, you are
going to lose pounds relatively quick and it’s
motivating. But eventually you too will hit a plateau
and that’s when I want you to right then and there
stop worrying about that number on the scale and be
more concerned about your weight training and
muscle building. Remember! Muscle weighs more
than fat! So, if you are consistently downing yourself
about the scale, stop. Show yourself some self-love
and get a little more educated. Here are some great
key points that can help heal your mind.
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1. Weight fluctuates
Any of these reasons can be from such things like
too much stress, that “time of the month”, not
weighing yourself at the same time of day, different
choice of foods, your putting on quality muscle, and
muscles weighs more than fat, etc.
2. Military
Look at the military and standard national testing’s. If
I followed that, a 5’9, 29-year-old male should weigh
a MAXIMUM of 173 lbs. I currently weigh anywhere
from 185-190 lbs. of well-built muscle and have six
pack abs. Yeah, I think I’m good on that one. I’ll stick
with the body I have now.
3. More Muscle = More Fat Burned, the more
muscle you have on your body, the more fat you burn.
If you look at this perfect example in the picture you
will see a woman who has more muscle on her body
at a certain weight and another woman who is more
fluffy, chunky or whatever you want to call it. They are
the same height, same weight, but WAY different body
compositions. Which one do you think is more
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attractive? The one on the left is more athletic looking
and the other one looks like she weighs 20lbs
heavier. However, she doesn’t. She just doesn’t have
as muscle that is working around the clock to go to
war against her body fat like the other woman. All in
all. Love your body. Be healthy. Weight train. Forget
the scale. You’re going to be OK!
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esults don’t lie