Welcome to the Ultimate Fitness Guide. This guide has been a long time in the making, and we couldn’t be happier to give it to you.
This guide is completely free for everyone. Share as much as you’d like.
What we'll be covering
I'll take you through step by step the things that you need to know and do, to move forward in your fitness journey. The main focus will be on the action first, knowledge second, and mindset third. Many people confuse knowledge for effort. Don't let that be you. The internet is full of information. This is a guide focused on action.
What this guide is NOT:
This guide is not a substitute for a science and physiology textbook. It would be a waste of time and effort to regurgitate the information found in reference texts found worldwide for free. Knowledge of minute facts does not help the overall picture. This guide is not a collection of data and facts, but a framework of connecting the dots into actionable steps you can take to help you on your fitness journey.
What you can do
If you notice anything not covered or if you have any questions, leave a comment. This guide will evolve and grow because of you.
Take the information and run with it. If you read it and do nothing, then it is a waste. I hope it affects your training in a positive way.
Chapter 1: Right now
Chapter 2: First Principles
Chapter 3: Pillars of fitness - Strength
Chapter 4: Pillars of fitness - Nutrition
Chapter 5: Pillars of fitness - Conditioning
Chapter 6: Putting it all together
Chapter 7: Support systems
Chapter 8: Mindset
Chapter 9: Resources
If I exercise really hard every day, I'll lose weight. Nope. The only way to lose weight is to expend more energy than you take in. (Eat less, move more)
If I do lots of crunches every day, I'll get six-pack abs. Nope. Everyone has abs. They are just covered by fat. The way to show abs is to decrease body fat by burning more energy than what is taken in. (Eat less, move more).
I'm losing 1 pound a week. That's so SLOW! One pound of fat is 3,500 calories. One pound lost is significant and should be celebrated (NOT with food).
When my weight stays the same, I'm not making progress. There are many metrics for success. Don't get stuck on weight. Throw away your scale if it messes with your head too much.
I feel so tired and bogged down after training for 3 weeks. Oh well. Gotta push through it! Nope. Listen to your body. If your body tells you that you're running yourself into the ground, it's probably right. Ease up a little, get more sleep, and look at how you're treating your body overall.
Lifting weights makes women bulky. Nope. Excess calorie (energy) intake increases body fat composition. Steroids make women overly muscular. Heavy strength training will improve overall health and wellness in women (and men).
Women and men need to train differently. Nope. Muscle does not care about your gender. Men typically gain muscle easier due to their naturally higher testosterone levels. (Men have about 7 times more testosterone than women). A program is interchangeable for men and women. The only reason to choose different programs is because of different goals.
The Big Lie
These myths exist for a reason. That reason is money. In 2018, health clubs in the United States are totalling over 27 billion dollars annually. That doesn't include smaller studios, fitness products, ebooks, etc. Why then are we getting fatter and fatter? Take a look:
The way we are going is not cutting it. This is what happens when we spend energy on looking for the best plan, the best protein, the shortest route, the easiest path, the shortcut. By nature, these will not work. We must understand that the problem is the way we are going about fitness. Our fitness is broken. It's time to fix it.