The Winner’s Mindset of Hitting Your Weight Loss Goals.

January 3, 2009

Yes, I caved in and decided to write a Lose-Weight-This-Year-New-Year’s-Resolution type of article. I was hesitant to do this, because this is what every fitness site does in January. I will attempt to keep it real, by avoiding the typical Positive Mental Attitude stuff. Here is how I look at actually making these things you want (AKA goals) a reality. This is my unique spin on the idea of achieving goals. This isn’t just about your weight loss goals, it applies to every goal.

[In my opinion, happiness is largely a result of achieving things in life that you find worth-while…through hard work.]

What If You Could Achieve Anything With a Simple Wish

I honestly believe that if you are given something without work, you cannot appreciate it. Think about it. What if an NFL team was awarded the Superbowl victory without having to play a game? What if a mountain climber was flown to the top of Mt. Everest instead of having to climb it? What if you could make someone love you, just by wishing? All of these achievements would leave you with an “empty feeling” without work.

Without Hard Work, Reaching a Goal is Meaningless

If something takes a lot of hard work and discipline, then it feels amazing when you reach that goal. In some ways, the harder you work towards achieving something…the more you will enjoy it once you achieve it. Instead of being intimidated if a goal looks like it is going to take a lot of work, you should be excited.

Getting Lean Feels Great, Because is Takes Hard Work

There is satisfying feeling when you get in great shape. It isn’t just about looking better and feeling healthier, etc.ย  There is a silent confidence that builds because you know that you are willing to do what most people will not…work hard towards something and achieve it. The goal of “getting lean” is just one of many goals that people have, but it is definitely a common goal. Getting lean is like any other goal…the playing field quickly clears because there is work and discipline involved.

Will You Still Be On The Playing Field When It Becomes Work?

I don’t count the first 3-4 weeks of any endeavor as “work”. When something is new, you are largely getting by on novelty and adrenaline. Something only becomes work when the novelty wears off a bit. Work should be slightly inconvenient at times. Work should be tough to start at times. Work can be slightly repetitive at times. No matter what the goal…many players begin to leave the playing field when the true work begins. I like to envision the NBA All-Star who stays an hour after practice each day perfecting his jump shot. I love hearing about hard working achievers!

Become a “Sicko” Like Me and Enjoy The Tough Work!

I know I’m not the only one who likes to torture myself with tough HIIT and circuits and things of that nature. I really do enjoy the discomfort, because my brain has been re-wired over the years to associate this with the positive end result.ย  I don’t dread these tough workouts anymore, I look forward to them. Same thing with staying up late after a 12 hour work day and spending 2-3 hours on my website. I am now enjoying the actual hard work, because I know the result will be positive.

What About the Typical “PMA” Advice

I should do a bit more when it comes to writing down my goals and creating a “vision board”, because those activities have been proven to help. That being said…you can reach your goals with strategic hard work even if you don’t have a vision board. All that typical PMA is fine and will most likely help as long as you get the work part down. Don’t become an “information junkie” that just reads and researches and never puts in the action. Jump right in and become a “hard working achiever”.

So…Who is going to work their butt off in 2009 and change their life for the better? I’d love to hear from you!

Note: I don’t believe in hard work year-round. In fact, one of my 5 year goals is to create a life where I work hard 8 months out of the year and then travel for 4 months out of the year. I fully believe in celebrating achievements and I take that VERY seriously as well!

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{ 41 comments… read them below or add one }

Yavor January 3, 2009 at 3:51 am

It’s all in the mind. It’s all about hustling and busting your ass.

But, you have to reprogram yourself, refocus your mind so that you look forward to the hard work that awaits you. The way to do it – focus on your outcome. Imagine it clear as day. Hell, I use dollar bills on my desk to pump myself up for work.

Once you do that, once you crawl through the initial dreadful first few weeks, then hustling becomes a habit.

You just do it.

Wazzup January 3, 2009 at 4:21 am

Fulfilling goals is not the road to happiness… Be happy despite goals (or even without goals). Don’t let your happiness depend on reaching your goals.

For some happiness lies in tough work. (path versus goal)

Iso January 3, 2009 at 5:08 am

Hey Rusty,

I am going to finally get in shape this year. I know I am. What you said about “information junkie” applies to me. I have read too much and acted too little. Not this year. I will do it. Time for hard work. Time for dedication. I will not let setbacks and small failures derail me as they have in the past. My days of flab and poor health are over.

Thank you for your hard work and your blog; they have been an encouragement to me as I have been preparing for this.

My thoughts are with everyone else who is trying hard to reach their personal goals; the narrow road is hard, but we can do it.

ironmom January 3, 2009 at 7:59 am

Hi Rusty,

Thanks for the post. I hope you achieve your goal of working 8 months of the year and traveling, then you can quit your day job and work this site full time!LOL!
You mentioned that 3-4 week is where the novelty mark ends. Please do a post for the post-novelty mark. Mainly, what needs to happen mentally to go past that mark. What you need to focus on to keep going when it does become “hard work”.
I am at a place where I work out hard 6 days a week and am fighting to get to the really lean state. I have been cutting out my carbs and sugars. I have kept nuts in and enjoy them since I don’t eat chips or cookies right now. Should I be cutting back further? When you push to get to the really lean state, are you at a point where you are hungry a lot in order to “work hard”? I’ve never gotten there, so I don’t know what to aim for. I seem to yo-yo between 5-10 from a lean state. My goal is to get there at least once in my life. My dream is to stay there. Here’s to wishing it into reality:)

Adam Steer - Better Is Better January 3, 2009 at 8:07 am

Happy New Year Rusty!

“I really do enjoy the discomfort, because my brain has been re-wired over the years to associate this with the positive end result.”

This is such an important point, because most people never manage to make it up that slope. The same is true of food. When you get off all the junk and start eating real food, most people find it bland. But if you stick with it, your taste buds will actually change and real food will start to taste good.

For lasting results, I think we need to retrain our brain for a healthy lifestyle. Teaching our bodies to like effective exercise and good food is a huge part of the equation.

“Jump right in and become a “hard working achiever”.

There’s just no substitute. I do believe you also have to work intelligently though. You can work very hard at getting to Detroit, but if you actually wanted to go to Chicago, there isn’t much point. Knowing what to eat and how to exercise is a pre-requisite to working hard on those things. But thankfully, most people reading this blog will have a pretty good idea… ๐Ÿ™‚

Thanks for another great post.


Michiel January 3, 2009 at 9:50 am

Hey Rusty,
I’ve been following your site for half a year by now and i love your approche on many of your topics. I learned allot from your site.
I’d like to ask your opinion on a couple of things. I’m busy with serious weight training for about a year and a half by now and i’m 6ft 2 and weigh about 189 pounds with a bf arround +-12 % (23years old).
My approach to weight training is doing tree types of workouts every week 1 light (15 to 20 reps), 1 moderate (10 to 15reps) and 1 heavy workout( 5 to 10 reps). I split the big bodyparts over these 3 workouts and alternate them in a 3 week period. So for example after 3 weeks i had a light, moderate and hard chest workout and then the cycles repeats itself with hopefully a small progress in weights. I think this workout type gives me enough time to recover for al my muscles and joints and keeps the muscles confused. What do you think?
I also would like to know what you think is a good weight for me at a BF level around 8%.

Thanks in advance.

Please keep on posting with your blog, your doing a great job!



Tom January 3, 2009 at 10:37 am

Another great post Rusty!!! I am definately planning on staying on the playing field. I have had a lot of friends and family memebers to have fallen by the waste side. Always asking how do you do it. No drinking no coldstones etc. I tell them my body is more important to me than those things and if the really wanted the look they would give up free time for exercise time. The sad thing is I can call most of them at any given time and ask what they are doing and its either tv eating or nothing but they claim to never have time to workout. Its just amazing!!

Have a great new years!!!

Caleb - Double Your Gains January 3, 2009 at 12:06 pm


I agree, success without hard work isn’t as satisfying… and I doubly agree that you gotta enjoy the “Easy” times too!

Love it ๐Ÿ™‚

David at Animal-Kingdom-Workouts January 3, 2009 at 12:08 pm

I think you’re spot on about not appreciating a thing if it comes to easily. Also, your thoughts on people leaving the field when the important works comes is also very true. It’s posts like this that have made this blog one of my favorites. I hope you stay on the field and keep it up in the New Year!

– Dave

Andrew January 3, 2009 at 12:29 pm

Hello Rusty,
This is a first time post for me, but I have been reading your blog for months now and I must say that I really enjoy your insight and all the research you do. I think it is great that you want to help others succeed in there health and fitness goals, and it is something that I would like to do myself someday. However, I would first like to get a body that shows my hard work and dedication to exercise. I’m about 5’7″ or 5’8″ and usually weight around 152-156 with around 10-11% bf (20years old). For the past year or two I have made a few attempts to get very lean, but every time my enthusiasm dies after a few weeks. I get such an uncontrollable hunger at night, especially if I eliminate breads and pasta. I know how you always preach that most people don’t give themselves enough time to get lean, so that is why starting now I am going to try again at getting learn and give myself until summer. I think it would be very useful if you wrote another post about keeping the motivation up after the initial 3-4 weeks. Also, I wanted to ask what is the best way to do HIIT on a treadmill?

Thanks for all the information you have posted on your website and keep up the good work!


Matt H. January 3, 2009 at 1:37 pm

You rock Rusty, thanks for sharing this with us. Your a great teacher.

BurritoKid January 3, 2009 at 1:44 pm

Good one bro, we cant be afraid of taking paths of higher resistance. Do you keep any type of journals that track your fitness progress?

Richard January 3, 2009 at 1:49 pm

Hi Rusty,

I am going to work my butt off in 2009! I have been enjoying your web site for some time now and really appreciate the effort you put into it.

I have committed to taking myself to under 10% body fat year round and am plugging in predominantly paleo eating, eat stop eat, kettlebells, body weight and your stubborn fat protocol. All this whilst being a busy entrepreneur and having a healthy social life ๐Ÿ™‚

I am documenting my progress on the dragondoor blog page under my user name “Chiggers”.

Thanks for all your excellent material and i will report back in when i get to my goal.


Terry January 3, 2009 at 1:59 pm

Great sports analogy. Inspiring.

I’m just the type you were talking about. Do fine for awhile, shlepp off, get back, do fine, shlepp off.

Next time I start to shlepp, I’m going to think about what you said about the playing field clearing. I’ve got to stay out on that field to get as good as I want to get.

Good advice for all goals. Thanks.

Andrew R - Go Healthy Go Fit January 3, 2009 at 4:31 pm


Happy New Year brotha! I don’t believe in New Year’s Resolutions anymore, but if I had to pick one, it would be this…

I’m going to do today what I did yesterday and take notes for how to work harder tomorrow.

All the Best,

Andrew R

admin January 3, 2009 at 7:23 pm

Thanks for the comments! So many so quickly. I am fortunate that so many of you contribute to this site. Very cool! I’ll follow up with a few…


I love the way you phrased it “hustling becomes a habit”. You are right on…once 3-4 weeks has passed you create a habit of hard work.


Good point. Happiness is enhanced with achieving goals.


The good news about being a former “information junkie” is that you know waht to do, so that part is out of the way. Now all you have to do is go out and do it. Glad to have you as a reader and I appreciate the positive comment.


I have side projects online that are a bit more money focused, so I’m not too far from quitting my job and spending MUCH more time on this site. Building this site is what feels rewarding to me. As far as getting really lean…the last 10 pounds take MUCH longer to lose than the previous pounds. If someone needs to lose 30 pounds, the first 20 are easy…it is the last 10 that are tough.

The trick is to drop a bit of weight with a strict diet for a while, then “reset” your metabolism by increasing the calories for a week or so. Here is what typically happens…lose 3, gain back 2…lose 2 gain back 1…lose 2.5 gain back 1.5. It may take 2-3 months to go from lean to really lean. It is a stair step route and in the short term it can be a bit frustrating. You will get there…I’m working on my first downloadable report that is going to address the issue of losing the last 10 pounds. I’ll make this a free report as a gift for all of the people like you who have been frequent readers of this site.


Yep…work intelligently as well…I failed to mention that. There are a number of decent sites out their now to teach people to work intelligently (your site is certainly one of them). Good point buddy.


I’m guessing you are a small-framed guy like myself (it isn’t a bad word…Brad Pitt, Lance Armstrong and David Beckham are small-framed as well and look great). So I’m and inch taller and I hover around 188-190 when I’m at 8% body fat. My suggestion would be to aim for 180-185. As far as your workout goes, it looks well planned out.

Here is what I would recommend. See what happens when you get down to 8% body fat. If you look lean but you feel the muscles look soft, then definitely lower the reps.

Also as a tall guy, your range of motion is large, so doing 20 reps your time under tension is going to be longer than a 5’6″ guy doing 20 reps. Maybe back down the reps a bit for each workout….even by 2-3 will help. Great to hear from ya!


Stay on the playing field buddy! I know I will be there all year ๐Ÿ™‚


I know you are working your butt of over on your site! Good work these past few months…2009 is going to be huge for you!


Love the site! I haven’t really spent much time on it until now. I love it when people “bring something unique to the table”. Outstanding info…I may have to have you do a guest post. Even though our methods are different, I can tell your approach will get great results.


Thanks for finally commenting. I appreciate every comment and read every single one. Good idea about doing a “staying on the bandwagon” post. Maybe I will do that the first week in February. As far as struggling, it sounds like maybe your diet is too aggressive. Take a slower and longer approach. Sounds like you are giving yourself 6 months to reach your target weight, so it shouldn’t be torture this time around. I’m pulling for you.


Thanks buddy. You look like you have lost a lot of body fat. I remember seeing your Fitconnect profile about 6 months ago. You have done quite well! Very cool.


I should keep a journal. I may do one this year. It does help in keeping you stay on track and holding yourself accountable.


I’ll check out your profile over on Dragondoor. That is a solid site and I’m a huge fan of Pavel, so I’m overdue to visit that site. If you stay under 10% year round, you will look better year after year. People who bulk up and lean down don’t seem to age as well.


I like to think to myself “What would most people do given these same circumstances?”…then I realize that most people would slack off and that is why they don’t hit their goals. It kind of forces me into to action and it is a major confidence builder. Sounds like you have the right attitude to get it done this year.


I have already appointed you as the world’s hardest working fitness blogger, I’m not sure how much harder you can go. I’ll try to keep up ๐Ÿ™‚



Gina from Diet Renegade January 3, 2009 at 8:02 pm

Hi Rusty,

Great post as always. This is definitely my year to stop whining and start doing. I’ve been overweight for a long time and then recently I decided to totally switch my attitude – not in a ‘typical positive mental attitude’ sort of way though.

I stopped feeling sorry for myself, I stopped whining and I asked myself what do I really want out of life. My answer was that I want to be healthy, happy, and look smokin’ hot. I turned that desire into massive focus, drive, determination, and motivation.

I now look forward to the hard work because when I complete my goals it is going to be that much sweeter.

I’ve lost 30 pounds so far and it feels so darn good.

Thanks again for everything,


Helder January 3, 2009 at 8:21 pm

It’s all in your mind, the true desire and enjoying what you’re doing, and above all enjoying Life

Brad January 3, 2009 at 10:11 pm

Another great post Rusty. You are so right too, I’ve been doing HIIT cardio and steady state cardio for so long that it really doesn’t seem that hard anymore. Once you see what results it can get you its just worth it and you don’t mind doing it. Same with different types of weight training circuits, they are tough but man do they work.
To me the only real challenge of being really lean and sharp looking is the diet…….and to be honesty I don’t really dread that anymore. Being lean and confident in the spring and summer is priceless.
I always start up my fat loss phase at the start of March. This winter I’ve done better then ever before at not letting myself get to far out of peak condition. It will take me 4-6 weeks to get to my ideal summer weight.
I hope everyone reaches there goals this new year, Rusty’s site will be a big help, tons of good information and motivating articles. Keep up the good work Rusty, I hope you’re doing well!


Climber January 4, 2009 at 11:05 am

Happy New Year Rusty!
I totally agree with these lines of yours

“I really do enjoy the discomfort, because my brain has been re-wired over the years to associate this with the positive end result.”

Just to find discomfort I had gone Ice climbing yesterday in NH. Spent 8 hours in -20F temps, but seriously it was so much fun…I cant wait to go out again…:)

Son of Grok January 4, 2009 at 1:13 pm

Sadly Rusty, plenty of people are fine with goals and no hard work. If you could build an escalator to the top of Everest, millions of people every year would visit there to “tame the beast”. As Americans, we have reward deficiency syndrome to the max. We want the reward no without the effort. If the reward is too far down the road, forget it.

The SoG

Bonnie January 4, 2009 at 1:19 pm

Well, I began the slack off thing when I was starting to look really really good, and then the holidays hit and my willpower faded. However, I’m not letting that stop me-I’m going to get back in that shape again-and better!-and that is final. Thank you for this post, and, heck, thanks for the website in general. All those syrupy sweet sites and books are incredibly overwhelming-and your approach to advice is a very refreshing voice to have. ๐Ÿ™‚

Anthony January 4, 2009 at 4:17 pm

Hey Rusty great post.

I think one of the main things, at least in my life, that has helped motivate me is hitting rock bottom. While I woulden’t advocate this, it helps. You see what has happened to you, and you know that only you can change it.

For this new year, I just think : NEW YEAR, NEW ME.

Just keep saying that. Go back to who you are as a person. Take time to relax and be nice to people, but get back in the go mode and make a conscious effort to keep it up. Its hard to get started sometimes, but once you do it, only positive things can result.

JE Gonzalez January 4, 2009 at 10:17 pm

What I really like to do is work hard to wor less. Moreover, I only work a few really productive hours a day. Hard work is overrated. If people were rewarded based solely on hard work manual laborers in China would be very wealthy. As for weight loss, I really don’t consider less than an hour 4-5 day a week hard work. 3 hours at the gym is hard work, but it is not anymore effective than 45 minutes. My dad, who has created a nice fortune, used to say that he did not work to focus on making money. As for you Rusty, why not work hard at your peak production times/days. Also, WHERE IS YOUR BOOK?!?!?! Mark Sisson has one out, so should you.

Jeff January 5, 2009 at 12:48 am

Every year I watch the herd thin out by the end of January at the local Gold’s Gym. Working out is a 100% mental toughness game.

BurritoKid January 5, 2009 at 4:57 pm

Hey rus,

(I cant get my r’s to be in caps.) I dont know if you are taking suggestions for articles but would you be able to put together some “packages” for fat loss? I’ve been exploring your site and you have great ideas all over the site. What I mean is maybe laying out a week or a month of what you would do in terms of rapid fat loss.

IE Week 1
Day 1/2
Meal 1 = Protein Shake
Meal 2 = Nothing
Workout = resistance w/HIIT
Meal 3 = Salad

I think specific plans are really helpful. I find more success when I can follow schedules. Just an idea. Here you would be pointing out some of the important aspects of the site all together.

BTW, at Costco they have huge bags of EAS protein available. I got a 6 lb bag last night. do you still use protein shakes? I like the idea of replacing several meals a week. But i am a bit confused, I heard they cause insulin spikes, wouldnt that cause fat storage? Im confused because the carbs are so low, im not sure where the spike comes from.



HannahMay January 5, 2009 at 7:32 pm

Hello Rusty,
I read your website religiously everyday, but this is the first time I have posted. I am around 115-116 pounds(5’4″). I would like to be 110 lbs. but my body just doesn’t want to get there. I don’t know if I give up to easily or if it’s impossible. I was about 105 at one point (awhile ago—but I was not eating enough) I workout basically everyday–it used to be runing, biking and jumproping. I recently (in the last 2 weeks) have researched turbulence training and have been trying some of Craig’s TT videos. I also do HIIT about 3 times a week for 10-20 min. So my question is…..I want to see abs and definition. Do I need to drop a few pounds to see this?? I usually try to go a week at about 800-1000 cals then have a cheat day. Over the month of December I had quite a lot of cheat days. Do you think my metabolism has slowed?? What would you suggest for calories and workouts. Please help. Do I just need to be more patient?? Oh yeah…I have been trying the 1 meal a day thing and working out on an empty stomach. Some days I have 2 or three, but I always fast 4 hours before workout.
Thank you. =)

Trygve Lunde January 5, 2009 at 7:46 pm

Just saw Fight Club to get motivated ๐Ÿ™‚ thats the body im aiming for. One thing i was wondering about Rusty.. have u read alot of Art De Vanys work? what do u think of his diet and training approach?

Abril January 6, 2009 at 12:38 am

Loved your post. You are right about the hard work. It does make you appreciate the results so much better. I’ve been doing my Hiit workouts in the snow and ice(I live in Chicago.) Btw, I am not a winter person. It’s one thing to run when it’s spring and summer, quite another when it’s 10 below. But I got myself out there. I bought some yaktrax for my shoes and kept running no matter how much I would have preferred staying indoors . Now I am close to my prebaby weight. I was 107 before baby. 160 after baby… Now I am 110lbs. 3 more lbs to go. Thanks to this site!

admin January 6, 2009 at 2:40 pm


Losing 30 pounds is a huge accomplishment. Just keep moving towards that goal! Very cool.


Thanks a bunch for the compliments. I have to admit, that this is the first time in over 10 years that I’ve gone over 5 pounds of peak condition. I have about 10 pounds to drop to get really sharp. It won’t take more than 6-8 weeks, but I plan on doing that pronto. Then I will hold that condition the rest of the year. Sounds like you don’t have far to go either.


That sounds crazy! I have never been in weather that cold. I think it got to 20 degrees once here in Seattle…that the lowest and it felt brutally cold. I can’t imagine -20! Sounds like you are doing what you love and that is what matters. Keep at it!

Son of Grok,

There are a lot of people like that and hopefully we can speak to these people with our websites…maybe show them a “the other side” of life…where action and hard work towards a worthy goal is so much more exciting than being lazy.


Some of those PMA sites are brutal. They have the right idea, but repeat the same message over and over again…and they can get a little “out there” at times. I prefer a realistic down-to-earth approach. Glad you apprecaite it. I’m sure you will easily get back into great shape…it sounds like you have the right mental approach.


Sometimes hitting rock bottom is a HUGE wakeup call and pushes people to massive action. Some of the biggest achievers in life hit rock bottom which forced them to push hard and go on to do great things. The danger zone is getting too comfortable.


I love the way you put “Work Hard to Work Less”…that is what I’m aiming for as well. I have been talking about writing a book for a while haven’t I? That is what I plan to do in 2009. My approach is to first offer a free report for all the loyal readers of this site and have this done within the next 30-60 days. After that I will work on a comprehensive ebook which will be in the $30-$40 range..and have this completed by June. Mark had a bit of a head start on me with his site. Leo over at just released a book that I’m going to order as well (love his site).


You will see it get busy again in May, for people who want to get six pack abs in 3 weeks ๐Ÿ™‚ You gotta love how people understimate how long it takes to get in outstanding shape.


I’m going to make a free downloadable report detailing an exact workout plan and approach. It will probably be around 15-20 pages of no fluff. I think you will like this. I don’t drink protein shakes year round anymore, but like to when I want to get a tiny bit sharper for a vacation or special event. I like to keep this as my “bullet in the chamber” to get extra lean. For the most part I am now staying lean year round on whole foods. I am an avid read of and now have become good friends with Scott Kustes. I have also learned a lot from Mark Sisson. I recommend subscribing to their RSS feeds if you haven’t already…you can’t go wrong with their advice.


Why don’t you try to “reset your metabolism”, by eating a more moderate amount of calories for a couple of weeks. Stick to healthy foods, but eat more of them. After that, take a less aggressive approach to dieting, but maybe scale up your HIIT a touch. Aim for 20 minutes of HIIT followed by 20 minutes of steady state cardio at a medium to low level on your HIIT days. If you do eat only 800-1000 calories a day, probably only do that for a week or 2 weeks max and then go back to a few weeks of maintanance. What is going to happen is you are going to stairstep your weight until you hit your goal…and it is going to take a while, since you are so close to your target weight. You will lose 3 pounds, put back on 2, lose one, gain it back, lose 4, gain back 2…in the long term you will reach your target weight, but in the short-term there will be times when you gain a little. This is to be expected. Hope that helps.


Art De Vany is extremely well-respected in the fitness community. I like his work, but the writing style is a little “dry” for my liking. I haven’t read as much of his work as many others. What I have read is very soild and he certainly is extremely fit and is well-educated. I’m sure you can’t go wrong with his approach (there are many approaches that work well).


You are tougher than me. I am not a winter person at all! I don’t ski and every vacation I take is to an exotic Tropical Beach. Congrats on losing the baby weight…that is a decent amount of weight lost.

Hey guys, thanks fior reading and commenting…2009 is going to be a great year!



G.I.JANE January 6, 2009 at 6:44 pm

Happy New Year and love your blog! Iโ€™ve opted to not make a resolution to lose weight but to continue being healthy and staying fit. I refuse to step on a scale and have decided to measure my success in the gym by how many push ups I can do and Iโ€™m up to 30!!!
I did join a new gym in NYC that is completely different and if anyone lives or just passing by you have to check it out. Itโ€™s called STATION Fitness and itโ€™s located in the Meatpacking District. They only have total vibration training classes using Power Plate machines and itโ€™s an incredible workout!! Iโ€™ve already seen a difference and although I can only do half the amount of push ups on the machine because itโ€™s 10 times harder Iโ€™m still getting stronger! Check it out at The owners are terrific and I promised Iโ€™d spread the word to all my gym junkies

HannahMay January 6, 2009 at 7:49 pm

When and where can I get your free downloadable article about the last 10 pounds? One more thing….should I be at maintenance for 2 weeks, restrict 1 week. Or maintenance 1 week, restrict 1 week? Do I multiply by 15 to get maintenance?

joggs January 7, 2009 at 2:10 am

i had a question I read the articles about craig they were good. I had one question for you. You said you dont lift legs because you dont want them to get bulky how do you do that with his program since he does legs or do you just do the upper body workouts

Rahul January 7, 2009 at 7:57 am


I just have to comment, more than all the information and advice your blog is amazing at motivating guys like me. I mean, I am still way behind understanding or starting off on most of the information or exercises you write about but just reading your blog keeps me motivated. Keep them coming.

And yes, you are right about results feeling great. Just the small differences in my body feel so great that I keep checking out my muscles all the time much to the amusement of some of the bodybuilding junkies who have been doing it for 6-10 years. I have even started loving the soreness in my muscles as it keeps reminding me through the day of the intensity of the workout I had.

I was just advised protein shakes by a gym member to build my muscles. Is that worthwhile as I believe they have a lot of fat content as well? Right now, I am eating egg whites (6-8 everyday) and some chicken everyday for protein. What would you suggest? Also what’s your take on length of rest periods between sets? Is it an absolute crime to rest more than 1 minute etc.?


Alex January 7, 2009 at 4:06 pm

Hey Rusty! Love this site…this is my first time commenting though. Like a couple people have mentioned, I’ve been too busy over the last year just reading and reading and consuming information (much from your site!), but I’m finally going to do something about it! I’ve let myself go an incredible amount (I’m a 6’0″, 260lbs endo-mesomorph with a BMI around 30!!!), but I just did my first workout yesterday with Craig’s Turbulence Training and some HIIT, and I cannot even describe how good it feels to be doing something finally! I’ve also started Brad’s Eat Stop Eat program, and am looking into going more paleo, since that interests me. Anyway, just wanted to tell you that this post describes me in a nutshell!
Random question: How do you feel about doing HIIT on a stationary bike instead of a treadmill? Thanks for all of your hard work again, Rusty!

Lorna January 7, 2009 at 6:50 pm

Wow Rusty! This is a whole new way of looking at goals for me. Staying in shape is really hard work but often times when we begin, we get so caught up in the discomfort and demands that we forget that there is a REWARD in doing this. You made an excellent point about having the end in mind.

I love working out for the long term effects but I also LOVE how I feel immediately after a workout. I feel so energized and confident. I know that I did something difficult and feel so proud. Nothing can compare to that feeling. It builds confidence like nothing else.


Super-Trainer January 7, 2009 at 7:18 pm

Yeah – I’ve even found that the longer you stick to a goal, the easier it becomes – You just have to focus really hard on not breaking the habit in the beginning – Happy New Year!

Keith January 18, 2009 at 3:19 am

Hey rusty,
Love your site but i was wonderin if it was ok to eat a modearte amount of carbs, but all those carbs are low GI carbs. There is a diet called the low GI diet that supposebly works really well. Is this a good plan? Thanks

Rohan January 20, 2009 at 8:45 pm

Hey Rusty,

I know everyone is saying it, but I gotta say it too, your site is wicked. Really great posts and information. I’ve been reading for about 3 weeks and I’ve changed a few routines based on your posts already.

I have a question though, I’m 26 years old and weigh 70kg (154lbs). I used to be an overweight kid in high school and I’ve worked really hard since then to get rid of the weight. I think I’ve had pretty good success, but I still feel my body fat percentage is too high. I have tone, and I am gaining strength, but my chest and mid section seem to have flab that I just can’t get rid of. I recently figured that my cardio routines were just not burning enough calories for me to lose the fat, and around the same time, discovered your site. So, I’ve been doing this routine for my cardio:

1. Warm up with 500 jump rope skips.
2. Run on the treadmill at high intensity for 10 minutes (I am running at 11km/h which is about 7mph. I am completely wasted at the end of 10 minutes at this speed, with a heart rate of about 190)
3. Do steady state cardio for 30 minutes (using a cyclical walker with an average heart rate of about 172)
4. Wait around 45 mins, then eat.

I alternate my workouts, for example, Monday I do weight training, Tuesday I rest, Wednesday I do cardio and so on.

I’m not consciously dieting, but I watch what I eat very carefully. I’ve basically limited the bread in my diet heavily and try to only eat a maximum of 2 slices of low GI brown bread a day.

You must be wondering what my question is by now, well basically what I want to know is if this routine is good or not? I am seeing results, but they are kind of slow. I’ve been fighting the fat since I was 15 years old and I’ve just had enough now. I’m going to give it all I’ve got to get rid of it!

Hassan Sikder January 21, 2009 at 9:12 pm

hey rusty…i need some serious losing weight…but i cant seem to lose any off my legs..its all going from the face the upper body…but theres not much of a chnge at all to the legs…which is really dissapointing me…is there a way i can slim them down?…i dont have access to a treadmill…and currently im doing the body circuit 3 times a week…and working out with strength training during the week…is there anything i can do that will slim my legs down faster then normal exercises?..i dont care how intense..but im just wonderin..does the fully body circuit slim everyting down or not? as its a form of cardio?..would love a reply back..thanks

mindbodygoal February 17, 2009 at 6:18 pm

Great article rusty – it’s all about the ability to make choices and implementing balance.

Great web site by the way!

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