The FIT Formula

Today marks the release of a book I co-authored, The FIT Formula. Interestingly enough, this book is being launched exactly one year from the launch of my first book The Theory of Fat Loss. Perhaps I'll make this a common theme and get a book out on December 15th every year!


This book was a joint effort of many of the biggest names int he fitness industry. Here is the official list- Ron Jones, Brad Hall, Steve Long, Trevor Buccieri, Dustin Williams, Clint Howard, Ryan Riley, Luka Hocevar, Tony Larkin, Becky Williamson, Kyle Jakobe, Tyler English, Oliver Chapman, Dean Coulson, Mike Bach, Sam Feltham, John O'Connell, Damien Maher, Nicky Sehgal, Tim Saye, Graham Webb, Steve Butters, Pat & Holly Rigsby, Nick Berry, Jon Le Tocq, Paul Mort, Alwyn & Rachel Cosgrove, Dax Moy and, of course, ME!

Did I mention this book is already an Amazon
best-seller in the category of quick workouts?

Each author contributed his or her absolute best secret for getting results, so not only is there an unbelievable amount of information, but also you will get the perspectives from specialists in multiple areas of expertise.


Anyway, my publishing company, Celebrity Press, wants to get the book off to a good start, so they put together a great package of bonuses if you buy TODAY... these free bonuses are worth HUNDREDS OF DOLLARS!
Here is a link to buy the book for $19.95:

Click Here to Buy it Now!!!


(Did I mention all the bonuses you'll get just for spending
twenty bucks?) 

Click here to check out all of the bonuses you’re going to get!


Just buy the book now, then send your receipt to
bonus@celebritypresspublishing.com and you’ll get all the bonuses!

...and in "Weight Training"

Here is the link one more time.


But it NOW!!!


Thanks for your support! Enjoy the book!


Sincerely.


Timothy Ward


P.S. - Don't forget to send your receipt to bonus@celebritypresspublishing.com
and they’ll send you access to all the bonuses!

Complete Core Fitness- A Review of Mike Robertson's Core System

My friend and personal fitness hero Mike Robertson recently released his new product Complete Core Fitness. Of course I had to get my hands on a copy of this. You see, not only have I seen him speak on at least 5 separate occasions, but also I'm a proud owner of almost every single one of his products... Magnificent Mobility, Building the Efficient Athlete, Assess and Correct, Bulletproof Knees, Fitness Business Blueprint... just to name a few...

Note: You might be thinking I'm crazy for using the word "friend." I am talking about THE Mike Robertson, right? Well, let's just say that when he created my password for the product, he made it "NBABULLS." The man knows me!



So anyway, Complete Core Fitness delivered everything I could have ever wanted. Not only did Mike talk about the theory behind getting a super sexy beach body, but also he included:

• A manual with 17 new and innovative ways to use a swiss ball
• A "hellacious ab circuit" you can include at the end of any workout (that's how he referred to it in a personal email to me anyway)
• The 10 reasons why the transverse abdominis will fix your back pain and flatten your tummy
• Rotation 501: Twisting your way to that beach body

And let me tell you, after 4 days implementing these techniques, I've lost 30 pounds, developed an 8 pack, and have been hit on by more cougars than you could ever imagine. Not only that, but I've already been contacted by ESPN. Apparently, they want me to replace Blake Griffin next year in ESPN the Magazine: The Body Issue.

You can dunk over a car, Mr. Griffin,
but thanks to Mike Robertson, my body
makes yours look like that of a pre-pubescent boy.

Thanks Mike!

The Soleus as a Knee Extensor, ACL tear prevention

I recently purchased a spider squat bar. You see, ever since I found out these things existed, I've wanted one. Well, I finally bought one, and it is now hanging proudly in my power rack in my bedroom-gym.

Only the coolest bedroom in the world...

Spider squatting is quite different from your typical squat (<--- best squat article ever, by the way), as the bar always seems to want to pitch you forward, making this extra awesome if you want to train core stability.

Anyway, I started practicing doing some reps past parallel with this 80-pound beast, and I noticed something that I had forgotten about when reversing direction coming out of the hole... the fact that the soleus muscle (the deeper of the two calf muscles) can be used in close chain activities as a knee extensor.

How is this possible?

How to Find a Good Gym and Training Program (Part 2)

In Part 1, I discussed how to find a good gym to train at. Environment, culture, and who you surround yourself with is important, and unless you are a highly motivated and experienced person when it comes to training, commercial gyms just don't get the job done.

If your gym looks like this, it sucks.

If it looks like this, on the other hand...

If you've never seen an open facility like this and are confused as to where "all the stuff" you would see in a big box gym is... don't be. This guy Steve Krebs dominates business in his area and is absolutely murdering the competition. Why? Not only does he run a great business, but his clients get results.

And results are the topic of this post. You know from last time how to find a good gym to fit your needs, but how do you find a training program to get results?

How to Find a Good Gym and Training Program (Part 1)

Finding a good gym (my personal recommendation is to find a gym that is a member of the Fitness Revolution nation, as I find them the best when it comes to both service and results) to train at is of great importance if you are to succeed in achieving your goals. There are several things to consider before signing up. First, is the gym a CrossFit gym? If so, go somewhere else!

All kidding aside, this post will help you decide which gym is the right fit for you.

Warped Physique Syndrome and Why Your Physique Goals are Stupid

<---- Check it out! A Google +1 button! Anyway, today I bring you a guest blog post from some guy named Sausage Link.

In this post, he talks about he calls warped physique syndrome and discusses why most physique goals are stupid. Enjoy.

Warped Physique Syndrome?

Soft Tissue Considerations for Anterior Pelvic Tilt (Part 2)

In Part 1 of this myofascial series, I discussed that the direction of massage is an important consideration.

When you have a muscle in a locked short (concentrically shortened) position, you want to massage in the direction of the muscle fibers. When locked long (eccentrically lengthened), you want to massage perpendicular to the direction of the fibers.

Anterior Pelvic Tilt

So, for anterior pelvic tilt, that means you should foam roll your quads and hip flexors as you normally would but then flip the roller a different direction for the glutes and hamstrings.

Now, what do we want to do with the back?

Myofascial Considerations for Anterior Pelvic Tilt (Part 1)

Anterior pelvic tilt, as I've written about before, is a common postural issue found in many Americans and is at least partially due to our excessive amount of time spent in sitting.

LeBron James Sitting

While another in depth analysis of correcting this posture and the lower crossed syndrome that is associated with it is unnecessary (see link above), I would like to make an addition to my thoughts on the soft tissue (foam rolling, in this case) strategy.

Perform Better Chicago, Anatomy Trains, Fascial Fitness, and Fat Loss

Last weekend I attended the Perform Better 3 Day Functional Training Summit in Chicago. As usual, it was a phenomenal event.

However, the two lectures that stood out the most were the ones by Thomas Myers (author of Anatomy Trains) and Alywn Cosgrove.

While I don't have time right now to go over the details of either presentation, look out for a post later this week on fascial fitness or fat loss research.

I haven't decided which I'd rather write about yet, as there is a LOT to talk about for both subjects. Both were fascinating lectures. So stay tuned.

Fat Loss Coaching: Thinkers vs. Doers

Here's a very short and light post for you guys... nothing profound...

Coaching is a pretty big deal... especially when it comes to fitness. A good coach will get you results. A bad coach will leave you fat. What type of person makes a good coach?

You see, there are three main groups of people when it comes to exercise coaching or training philosophy... there are thinkers/learners, there are doers, and there are those that do both...

Supportive Nutrition: A Guest Post from Nedah Barrett

The Non-Cooks’ Guide to Supportive Cooking
By Nedah Barrett of http://leanKitchen.com
AFPA Certified Nutrition and Wellness Consultant

As a little bit of a preface, let me start by saying that I’ve never been to culinary school, nor have I so much as even taken a cooking class. Everything I learned I learned by experience, and of course, by watching The Food Network. It’s true.

The Theory of Fat Loss and Injury Prevention

Injury prevention is critical to any fat loss program (and any exercise program). Unfortunately, the tendency of society is to take a reactive approach to injury rather than a proactive one. This is a direct result of... for lack of a better term... ignorance. If people had just a basic understanding of the law of repetitive motion and were given just a few practical tools (like foam rolling or postural correction, for example) to prevent injury during training, then perhaps qualified fitness professionals wouldn't have to have an ongoing battle with certain (and I do mean certain, not all) physicians, physical therapists, chiropractors, athletic trainers, personal trainers, lay persons, etc. who keep repeating the same simple minded dogma about lifting weights that keeps society, as a whole, in the dark ages regarding proper training.

We've all heard ridiculous things such as:

"Squats are bad for your knees."
"Deadlifting is bad for your back."
"Lifting heavy weights is bad for your joints."
"Moving is just too dangerous. That's why I recommend having a machine spoon feed you pastries and potato chips while you sit on the couch all day."

 Squatting is Bad

Just ask the doll

Franchise Your Fitness (Part 1): Don't Get Screwed

I am in the contemplation phase of writing a new fitness book. I mentioned this in a previous post, but now I have a much clearer picture of how I want it to look. Of course, this has to wait until basketball season ends. Because of my brief stint as a franchise owner and my current role with its franchisor, Fitness Consulting Group, I have been able to draw a number of parallels among fitness, business, and success in general.

What is most interesting to me at the moment is the similarity between rapid fat loss gimmicks and get rich quick schemes. What draws people in is always the promise that it is going to be easy... or that it is all about "1 weird tip" that some stay at home mom discovered. We've all seen the internet ads.

The Erik Rokeach Interview

Three months ago, I had no idea who Erik Rokeach was, but when he asked me to do a fitness business video interview for his website, I just had to say yes. Well, Erik is making quite the name for himself interviewing all of the top fitness entrepreneurs out there, but nobody had ever interviewed him... that is... until I decided to do it.

Of course, it helped that 1) He has an awesome name (as someone pointed out to me... and, if you were wondering, his last name is pronounced like "teach"); 2) He read my book, legitimately thought it was awesome, and did a video testimonial for me (see top right corner of this page); 3) People think he's attractive (see interview... heheh).

So, without further ado, here is the Erik Rokeach interview...

How to Burn Fat Fast: A Better Solution

How to burn fat fast... that is what seemingly everyone wants to know. They don't want to know how to be healthy. They don't want to learn the theory behind fat loss They want to know how to wake up tomorrow with a six pack without having to put forth any physical effort, without having to change their diets, and without having to revamp their lifestyles. Unfortunately for them, even if they could take fat off quickly... the truth of the matter is this: SHORT TERM SOLUTIONS YIELD SHORT TERM RESULTS.

The Legendary Steve Payne Interview: Firestorm Fitcamps, Fat Loss, Hunting, Life

I'm here with fellow fitness professional and legendary old man Steve Payne. He operates Firestorm Fitcamps out of San Antonio, Texas, and despite his advanced age, still pretends that he is a young guy like me. He even has his own blog! Kidding aside, if you live in San Antonio and want to find a great place to work out, he runs one of those rare group fitness bootcamps that actually is known for getting people real results.

Alright Steve, I have some questions for you...

Fat Loss Secrets: Neural Cardio Circuits

Fat loss secrets are hard to come by... at least the TRUE fat loss secrets. Why? There really is no "secret" (see links) other than it takes real work, consistency, and progression. However, that doesn't mean that when push comes to shove, you can't structure your workouts to make them effective for both the short term AND long term.

Enter the neural cardio circuit.

Fat Loss Theory: The Relative Intensity Trap

When it comes to exercise and fat loss theory, many people who don't get results fall into what I like to call the "relative intensity trap." What is the relative intensity trap? It's really quite simple.

The relative intensity trap is the false mindset that a workout was good for fat loss just because it was difficult for YOU.

 

Just because you're exhausted doesn't mean you'll lose fat.

"Wait a minute, Timothy Ward... Are you telling me that being tired and out of breath during a workout or being extremely sore the day after a workout doesn't mean a damn thing for fat loss?"

"That is exactly what I'm telling you."

The ONE Thing You Need to Know About Fat Loss Theory

If you wanted to take one point away from The Theory of Fat Loss and one point only, a concept that summarizes in it's entirety what fat loss theory is truly about in terms of exercise, then I would tell you one word... PROGRESSION.

In my previous post, Fat Loss Theory and the Hedgehog Concept, I discuss that there are two types of exercisers, those who are foxes, overwhelmed with the infinite means to the same end, and those who are hedgehogs. The hedgehogs know that to be successful long term with an exercise program, you only need to continue to get better. Simply put, once you stop progressing in the gym, you stop getting results!

In other words... you won't look like this:

... training like this:

The fact that some people still go to the gym and do the same thing they've always done and expect different results is insanity! Take the following example:

Fat Loss Theory and the Hedgehog Concept

In the book Good to Great, Jim Collins reveals to us the Hedgehog Concept, based on the famous Isaiah Berlin essay "The Hedgehog and the Fox." The story goes as follows.

The story revolves around the idea that people are categorized as either hedgehogs or foxes. Foxes know many things, but hedgehogs know one big thing.

The fox is cunning and can devise hundreds, if not thousands of strategies for sneaking up on the hedgehog. So, every day the fox comes up with a new plan to pounce on the hedgehog. He circles around the hedgehogs den just waiting for the perfect moment to pounce.

The hedgehog leaves his den to find food, and the fox has his chance, so he leaps out hoping to surprise and kill the hedgehog using his new plan. Of course, the hedgehog, although he is in danger, is not afraid. He wonders if the fox will ever learn. The hedgehog rolls up into a ball and becomes a sphere of sharp spikes. The fox sees this and realizes he can't do anything or he will get speared... so he retreats and tries to come up with a new plan. Every day, another version of this battle takes place... and every day, the hedgehog wins.

As Bruce Lee once said, "I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times."

You see, foxes, according to Berlin, are "scattered or diffused, moving on many levels." What they don't have is a one unifying concept or overall vision. They see the world for all its complexities. Hedgehogs, on the other hand, simplify all these complexities into one basic principle. Every challenge, every dilemma, no matter how complex, is reduced to a simple hedgehog idea. According to Collins, anything that does not relate to the hedgehog idea is irrelevant.

What does all this talk of hedgehogs and foxes have to do with fat loss? Read on and find out!

The Theory of Fat Loss: Knowledge Limits to Exercise

In my opinion, one of the most overlooked parts of The Theory of Fat Loss was the chapter on "knowledge limits." It isn't because the information wasn't important. It wasn't because people couldn't understand it either. The reason is that I basically told people that learning was important. It is a good message I suppose, but it is not really all that practical.

Oftentimes stories can be used to illustrate a point much more clearly, and now I have one for you. It demonstrates the power of knowledge when it comes to training with limited resources.

The Theory of Fat Loss: Author Interview

Hello everyone!

I just wanted to share with you today my interview with Erik Rokeach from Fitness Business Interviews. In that interview, I discuss how I got started as a fitness professional, my growth in the industry, what inspired me to write a book, how I went about inventing a fitness product that doesn't suck, and a whole bunch of other things. I hope you enjoy it.

You can check it out here:
Fitness Business Interviews

Fat Loss Theory: Evaluating the Effectiveness of Bootcamps

If you have known me for a long time, you probably know how much I dislike group fitness classes such as bootcamps. Why? Here is what you typically get...

-A trainer who doesn't know how to coach movement
-A trainer who doesn't know how to program
-A trainer who doesn't know how to progress and regress exercises
-A bunch of clients who get injured or who need personal attention so they don't hurt themselves... but who don't get that attention because of factors 1 and 2
-A bunch of clients who do not get results

Now, if you have read my book, THE Theory of Fat Loss, then you know the following.

1) Individualization is king
2) Absolute (and not relative) intensity is the true determinant of how effective an exercise program will be.
3) If you aren't preventing injury and breaking through limits, you are wasting your time.

I never thought that you could run a group fitness class that was effective at addressing all these factors... that is... until recently...

Fat Loss Theory: Running and Aerobics (Part 2)

Contrary to popular belief, running (or any type of steady state cardio or aerobic exercise, for that matter) is not at all necessary when it comes to fat loss. In fact, I would go as far as to say that aerobic exercise is just about as far down the usefulness totem pole as it gets when it comes to fat loss. Of course, the reason for this has already been covered in Part 1 of this series. When it comes to absolute intensity, the main determinant of how effective an exercise program will be for fat loss, aerobic exercise simply cannot keep up with other methods.

However, aerobic exercise isn't necessarily terrible either. The real problem, outside of a small absolute intensity (by definition), is with limiting factors.

I'm taking my talents to Elizabethtown.

Sorry for the delay between posts, but I have been busy preparing to move to Elizabethtown, Kentucky to work for Pat Rigsby and Nick Berry over at Fitness Consulting Group. I'm going to have a big role in shaping the growth and development of two franchises, Athletic Revolution (youth fitness)and Fitness Revolution. That, and I'm sure I'll be doing a bunch of other stuff that has yet to be determined.

If I don't get to Part 2 of my aerobics series this week, I'll get to it next week... so be sure to catch up on Part 1 if you haven't done so already.

Fat Loss Theory: Running and Aerobics (Part 1)

Part 2

It is a widespread belief that aerobic exercise, such as running, is necessary for fat loss. This all got started shortly after Dr. Kenneth Cooper's book Aerobics was published in 1968.

For some reason, aerobic exercise became a widespread phenomenon in the 1970s... and unlike other trends and fads, aerobics had staying power. Interestingly enough, the 1970s was also the time that bodybuilding went mainstream (thank you Arnold).

I could rant about how these two styles of training ruined fitness for decades (and will continue to do so)... however, I will instead take the objective road. Since I've already written about bodybuilding splits not being conducive to fat loss, this series of posts will analyze running/aerobics and their effectiveness as a fat loss tool.

Spinal Stability Reference: Core Training

I just read an article called "21st Century Core Training." It was written on the T-nation website by Mike Robertson... who, by the way, is awesome.

Anyway, I highly suggest checking out that article, especially if you are already familiar with the concept of core stability and the true role of the abdominals. If you don't know what I'm talking about, please refer first to my posts on low back pain... that is, if you haven't done so already.

Low Back Pain: Injury Limits to Fat Loss
Part 1
Part 2

If you don't care to read Mike's core article, you are missing out... but here is my short summary of it...

Fasted Cardio (Part 3): The LAZY Man's Dieting Gimmick

Part 1
Part 2

This is the finale to the 3 part fasted cardio series. In Part 1, I introduced us to the concept of fasted cardio for selective fat loss. In Part 2, I compared the effectiveness of fasted cardio as a fat loss tool to the new paradigm from The Theory of Fat Loss: A New Paradigm for Exercise and reached the conclusion that it may be a useful tool... but only as an adjunct to training assuming that it doesn't interfere with recovery from a person's primary training program.

Interestingly, Eric Cressey just wrote an article about the problems associated with "adding" to weight training programs, and he hit on a great point about it. I suggest checking it out here.

But anyway... in this post I will simply reveal to you that fasted cardio is nothing more than an overblown and overpracticed manipulation of your DIET and not really anything special.

Fasted Cardio (Part 2): Intensity Theory In Question?

In Part 1 of this three part series, I set the stage for tackling a potential concern I knew I would be hearing about sooner or later, that is, the idea that fasted cardio somehow disproves or discredits the theory of absolute intensity and thus the theory of fat loss.

(Interestingly enough, a day after I posted that entry, a new article in favor of fasted cardio appeared on the T-Nation website... and also in favor of selling you a bunch of supplements.)

Anyway, like I said previously, this post is not designed to convince you whether fasted cardio works or doesn't work. I'm going to ignore that point entirely because you can read enough about that anywhere. You won't find what I'm about to say anywhere else on the Internet. No mindless rehashing of ideas in this post! Rather, we are going to assume that fasted cardio is effective and take it from there...

Fasted Cardio (Part 1): The Theory of Fat Loss Counter Point?

Sooner or later, someone was going to call me and my book out. Someone was going to challenge it. Someone was going to say, "Fasted cardio burns fat very effectively and is completed at a very low absolute intensity. Doesn't that contradict the theory of absolute intensity in your book?"

Injury Limits to Fat Loss: The Shoulder (Part 2)

In Part 1 of this two part series, I discussed what I believe is the most common cause of shoulder pain. So, if the term "scapulohumeral rhythm" is not familiar to you, I suggest checking out that post before reading this one. Anyway, if the scapula does not move freely when you move your arm, something bad is going to happen (ever hear of impingement?)

You see, when your scapula is allowed to move through it's full ROM, then the muscles have ample space to do their work. If the scapula's ROM is limited, then that space gets closed off. I won't go further into all the technical details, but I will let you know some of the major contributors to poor scapular movement.

Delayed

Sorry for the delay between posts. I have most of my shoulder series completed, but I still need to put the finishing touches on it. The delay has all been for good reason. You see, over the past few weeks, I have been in discussion with the guys at Fitness Consulting Group to come work with them them full time. Also, I have the Mobile Fitness and Performance Enhancement Seminar to organize as well. That is taking place next weekend.

Needless to say, that has been a distraction and has taken up enough of my time that I haven't found the energy to write a lot. So, look out for part 2 in the next few days. Sorry for the delay!

Injury Limits to Fat Loss: The Shoulder (Part 1)

When it comes to training, nothing can derail you faster than a nagging injury. In the past, I have reviewed low back pain as a major limit when it comes to exercise, and I have also reviewed anterior pelvic tilt as a postural limit to exercise. In fact, those are among my most read entries of all time! So, I've decided to continue the trend of discussing posture and injury in hopes that you stay healthy and can keep on training.

Today, I want to touch on shoulder pain, a common complaint among people just getting into a training program.

The Dangling Carrot: Weight Loss Goals (Part 2)

In Part 1 of this two part series, I discussed why setting goals based on what the scale says is not an effective strategy for weight loss. Instead, I suggested that you set habit-based goals because those will set you up for long term success (because let's face it, fat loss is about making a commitment to live and eat healthier, not a 6 week crash course). Weight rarely comes off in a linear, predictable pattern, and thus numerical goals can be very discouraging. If you wanted to lose 30 pounds in 3 months but only lost 5 in the first month, for example, would you really feel all that motivated for the next two months? Habit based goals are black and white. You either follow new habits or you don't. You succeed by simply taking action. Your body can't throw tricks at you. If your goal was to make it to the gym every M, W, and F for 3 months and to take 2 fish oil capsules with every meal and you did that, then you have set yourself up for success and built what I like to call a championship habit.

In this entry, I want to talk about another type of goal... a performance-based goal. This is the second type of goal you should be making in place of a "weight loss" goal.