Friday, 10 February 2012 06:17

High reps vs low reps for strength

We've all heard it. The "high reps vs low reps" debate - basically, the question of whether to perform a high number of repetitions of an exercise or do a low number.

Most of us that train on a regular basis have heard this one and have pondered the question in detail. And even if you don't exercise - chances are excellent that at some point, you've thought or heard talk about "pressing 300 lbs five times for five sets ", or "doing 10 consecutive pull-ups". Is it better do the pushups all at once,  or do them in sets? And so forth.

I'll provide my thoughts in a minute, but first, let's shift focus slightly and take a look at two categories of people that are generally considered to be "strong" - laborers (or others that do heavy physcial labor as part of their daily routine - such as dockloaders) and Olympic powerlifters. Yeah, I know, it's a strange combination, but bear with me for a minute here. 

The dock loader lifts heavy weights all day long, loads them, and repeats. The laborer does much the same thing, except maybe in a different manner to the dockloader.

The Olympic weightlifter (NOT bodybuilder) lifts a massive weight, puts it down, rests and repeats. He may do this once, or for a set number of repetitions - but he doesn't do this all day long. He then does another exercise where he again lifts (or pushes) a weight, puts it back, rests and repeats. And so forth.

Now, who is "stronger"? Who is more "powerful"? 

The answer is, it's impossible to tell from the information given - which in this case is the exercise, and the number of repetitions performed. And similarly, it is virtually impossible for me to give you a clear cut "yes/no" answer to the question of low reps vs high reps. The only answer I can give you is that "it depends", and by that I mean it depends on a variety of factors too numerous to mention here. 

For example, my own workouts often involve high repetitions, especially when I'm doing things like jumping rope and pushups. But I often concentrate on doing low repetitions of a certain movement - and still manage to get an EXCELLENT workout in. As a matter of fact, that is precisely what I did this morning - and I feel great now.

The key is to do SOMETHING. Do 5 reps if that is all you can manage, and pretty soon you'll be up to 15. And that's really as simple as it gets. As to the almighty question of "what is better - low or high reps", again - start doing something - and KEEP on doing something - and you'll soon see why there is no one size fits all answer here.

More on this topic later. In the meantime, if your looking for routines with both low and high repetition workouts, well, you've come to the right place, my friend. Click on over to Fast and Furious Fitness and get yourself a copy of the book that will change the way you think about fitness - forever.

Best regards,




Thursday, 09 February 2012 13:11

I cheated a bit today

OK, I'll admit it. I cheated a bit on my diet today. Had an EXTREMELY hectic day today, driving all around town - was on the road pretty much all day long, and didn't even have any time to sit down for lunch.

And that's what I'm referring to - I cheated on my diet today at lunch. Had some greasy, fried stuff I would normally not even touch with a ten foot pole, but we didn't have many options available to be honest. No options, and no time either, so had to grab some "fast food" as it were. And that happens to all of us - I'm sure you know where I'm coming from.

The good news though is that I know the cheating today won't end up as excess fat around the midsection. Why? Well, first of all I don't cheat all the time - if I did, that would be another story, but I only OCCASIONALLY deviate from my diet, either due to necessity (most of the time) or sometimes just to eat what I like. The key word being OCCASIONAL - not "every other day", or "Wednesdays, Fridays, and Sundays".

Second, I'm following the exercise routines I advocate in Fast and Furious Fitness. And if you do so on a regular basis as well, you won't have to worry about the occasional deviation from a good diet either. In fact, there have been many folks that haven't even changed their diet one bit - and have still succeeded in melting the fat off their bodies at the rate of knots. That's right - NO change in their diet, and yet they got the results. I don't advovate this myself, but the exercises are that powerful - so if you haven't already got your copy, do so NOW.

Anyway, I'll be back to my usual diet this evening. And I'm looking forward to it - unlike what most folks think, a healthy diet can be far,far tastier than "fast food" on the run, and I can personally vouch for that one.

So, there endeth today's (delayed) tip. Back again tomorrow!

Best regards,


PS: Grab a copy of the Simple and Effective Diet NOW, and see how you can eat healthy, and enjoy it far more than you do the "fast food". Drop the fast food - it's just not good for you. 

Wednesday, 08 February 2012 07:12

Growing boys need their sleep

In school, I was always the type that ends up reading books with a flashlight hidden between the sheets when he's supposed to be fast asleep.In today's world, that would equate to text messaging or browsing the Internet on the phone - but you get the point. Different generations, same mindset.  .   .

And this wasn't just limited to when I was really young - hark back to my high school days, and I was jumping up from bed the minute my mother left the room - to take another gander at the new machine sitting on a desk in the corner - the almighty COMPUTER of all things. This might sound strange to you today, but it was a long time ago, and personal computers were still a new concept for folks back then - as were 24/7 broadband connections. And laptops? Those were wonder machines that only the "bosses of large companies" used - not kids like us.

Naturally, this meant I didn't get enough sleep on a regular basis, and more often than not, a tired, worn out version of myself would be seen the next morning - sometimes just a few hours away from my "actual" bedtime. And so, I heard the growing boys line more often than I wanted to at that point in my life. Which is probably the case for most "growing boys" these days as well.

Now, you're probably wondering why I'm regaling you with these anecdotes from my past - and I don't blame you - but there is a reason behind it.

"Growing boys" and you have a lot in common. For one, if your training hard on a regular basis, you fall into the "growing category" as well. You are breaking your muscles down during the workout - so that they can GROW - and get STRONGER for the next challenege - which is the next workout. And if you don't sleep enough, or don't sleep well enough (note the difference that one word makes), you won't recover as well as you would if you got 8 restful hours on a regular basis. This is because your body releases growth hormone during periods of sleep - and that is what allows you to get stronger, lose fat, etc etc. If you don't sleep enough, you don't give your body a chance to release enough growth hormones. It's that simple, and I've found this out the hard way many a times.

Second, for those of you that are overweight and want to lose weight, getting enough sleep is a must. Weight gain and obesity have been directly linked to lack of sleep, so if your desperately trying to lose those extra lbs, pay more attention to how much you are sleeping.

There are many, many other very good reasons behind getting enough Z's on a regular basis and I don't intend to cover them all here - in fact, I couldn't if I wanted to. But know that getting enough sleep is IMPORTANT - so important that I devote an entire chapter to it in Fast and Furious Fitness.

And it's not just me saying this - it is what Mother Nature demands. If you look at some of the strongest animals in the wild, you'll see that they spend most of their lives RESTING - and SLEEPING. And this helps them GET stronger, and STAY stronger. Take a lion for example - it'll laze around most of the day - but you don't want to be the prey it's tracking when it does get down to business.

Still don't believe me? Well, try working out hard on a regular basis while getting less than an optimal amount of sleep every night - and you'll see what I mean immediately.

So, make sure your getting enough sleep every night. 8 hours is a good rule of thumb for most folks, but everyone is different. If 8 hours isn't ideal for you, figure out what works for you - and keep doing it.

And thats the tip for the day - back again tomorrow!

Best regards,


PS: - Note that this advice is just as applicable to you ladies out there as well. Growing boys need their sleep, but so do you ladies!

PS#2: - The exercises and routines I mention in Fast and Furious Fitness are just as applicable to kids as they are adults - so if your looking to start your kid off on the right path, grab a copy NOW.


Tuesday, 07 February 2012 05:14

Eat an elephant - one bite at a time

We've all heard the question, and know the answer - especially those of us in the corporate world, who probably hear it more often than we want to. A daunting task seems daunting - because that is what it is - daunting - but it seems a lot less daunting when broken down into small-sized "bites" or manageable chunks. And this applies to all aspects of your life - it applies to you whatever you do - and that includes your training as well.

This morning's workout was a combination of pushups, rope jumps and a few other things. I banged out 751 rope jumps and 151 pushups in this workout - and am feeling on top of the world now. And get this - I didn't do them all at once. I broke down the task into manageable chunks, and got my goals accomplished. 750 might sound like a huge number (an elephant) - 100 doesn't though. Do 7 sets of 100, and throw in 50 more - and voila, you reach your goal.

I cover this concept in more detail in Fast and Furious Fitness as well - but for now, let's shift focus to those of you that might be  just starting out. Remember that what I've just said applies to YOU as well. Yes, I've been doing this a while - and 1000, or 1300 rope jumps (along with other things) in one single workout is an achievable goal for me - but it likely isn't if your just starting out. In fact, the rank beginner is often unable to do more than TEN repetitions of a single exercise - and that is perfectly fine. Set a goal of 50, and work up to there, and then improve from there. 

You see what I'm saying - this little concept applies to everyone - beginner, intermediate or advanced, or any other category you can think of.

And some of you might be wondering "why 751" and not 750? Well, that's a personal quirk of mine - if I'm doing a 100 reps of something, I don't feel as if I've done 100 reps until I go slightly beyond 100. Could be 103, could be 108 - but I usually do a bit more than the target I set myself. And this is a powerful concept indeed - one that deserves it's own post - stay tuned!

Apply what I just said to your training - and watch your gains SKYROCKET. 

Best regards,


PS: The best training program in the world is useless without a good diet plan - grab a copy of the Simple and Effective Diet NOW.


Monday, 06 February 2012 05:05

You don't need an hour

Caught the tail end of a conversation on one of the local radio channels this morning. this was about a "get people fit" sort of deal they've decided to promote for a while on their morning broadcasts - at least that was what I understood given I just heard the end of the talk. The "show" in question was being hosted by a couple of guys and a lady, and apparently the first candidate they've "selected" is a member of the local constabulary.

According to the hosts, this particular gentleman has NOT exercised for eons (if ever) and has unhealthy eating habits as well. Fried foods, unhealthy snacks, excess drinking, the list goes on and on. And this is nothing so unusual - a lot of folks these days are in dire need of a complete diet overhaul before commencing an exercise program. My Simple and Effective Diet routine would be a great place for them to start.

The lady on the show then piped up with something like "What are we getting ourselves into here? If he's really that out of shape, we're going to have to get him to run for at least an hour every morning, and then do other exercises". And so forth - that was the last I caught of it. Dropped my wife off at her workplace, went home - so that was my radio "fix: for today.

And the point of my telling you this is not to catch you up on my favorite radio shows - what I am trying to say here is that though the hosts of the show are doing a commendable job by trying to get folks fit - they are going about it the wrong way. You do NOT need one hour daily - in fact, if the gentleman in question is so far gone as they claim he is, even FIVE minutes of exercise would be enough for him - provided he exercises the right way.

Yes, thats right. Just FIVE minutes will do him a world of good - likely more so than pounding the pavement for hours, which would not be advisable anyway if he's that out of shape. In fact, my own "cardio" routine lasted for precisely SEVEN minutes today, and it wasn't a particularly easy workout either.

If it were me, I'd start the gentleman off with some gentle stretches and warm up routines - and then start him on some of the exercises I mention in Fast and Furious Fitness - at a beginner level. I'd tell him to clean his diet up, get enough quality sleep - and within a couple of week's I guarantee you he'll be ready for more. And all this without spending hours running daily and THEN doing other things.

Anyway, I commend the radio channel once again - as well as the gentleman in question. He's at least made the CHOICE to get into better shape, which already puts him ahead of 90% of the modern day world.

Now, what about YOU? The choice is yours, and yours alone - but if I were you, I know what I'd do.

All for now - if you train today, do it the FAST AND FURIOUS way!

Best regards,


PS: Grab your copy of Fast and Furious Fitness HERE - you'll never look at getting fit as a day long "chore" again.

PS#2: If you enjoy these newsletters, make sure your signed up so you receive them on a daily basis. The link to sign up is HERE.


Sunday, 05 February 2012 04:01

The Simple and Effective Diet

Proper diet is crucial to success in one's training program, and living a long, healthy disease-free life. You can follow the best training program in the world, but if you don't follow a good, sensible diet along with it, you simply won't achieve optimal results. To give you another example, you can train the gut all day long with solid exercises that build plenty of muscle - but if you don't follow a good diet, that muscle will be covered in layers of fat, and you simply won't look (or feel) fit. This, unfortunately is the way it is.

Pump second grade or adulterated gas into a Ferrari, and it'll screw up at some point - it's just that simple. And it works the same way with your body.

Regular readers of this blog will know that I had some of the  best workouts of my life a few years back in China, when I had a steep hill 10 minutes away from my house. For more on that, you can read my blog post HERE. Now I was in real good shape during that period - and that was great - but the reason I'm mentioing it here is because my diet was less than ideal. And while I could maintain my gains even with a bad diet, it couldn't last forever, and eventually I found that out.

I sure wish I'd have known what I do NOW about diet. And funny part is, it's not complicated in the least; following a good diet is actually extremely simple - but like with everything else, the simple things in life are overlooked most often. And I want to make sure YOU don't make the same mistakes I did. I want to make sure YOU have access to the best information available there is, and it is keeping this in mind that I have launched my comprehensive diet manual - The Simple and Effective Diet.

This manual contains ALL the information that you require to torch the fat off your body, while maintaining a high level of strength and overall fitness. Combine this with a good exercise program, and you won't believe the results you achieve. Given the value of the information in it, I could easily price this manual at $30 or way above - but I'm not. I'm offering this for a ridiculously low price of $6.99 - as I want this information to be available to everyone.

And what's more, you don't even have to wait for the course to ship to you - I'm offering it as a pdf copy for now - so you will receive your copy within 24 hours of payment.

Jump on this NOW - this will be one of the best decisions you ever make. 

Best regards,


PS: - Diet and exercise complement each other - but they don't produce optimal results in isolation. To get the best of both worlds, grab a copy of Fast and Furious Fitness as well. You owe it to yourself and your health - so reserve your copy TODAY.

Saturday, 04 February 2012 06:48

15 minute fat blasters

Woke up around 9AM this morning, and did a couple of short workouts. Actually, it was ONE workout - but it got broken up in two since I did the first part at home, and the next one outdoors. And truth be told, either one of them would have been enough for most people to get a solid workout in.

Most people don't believe you can get in a decent workout without spending hours in the gym (most of which is spent wasting time) and without using the latest fancy machine or fitness tool advertised on TV. Can't really blame them either - we've been sold a "bill of goods"  when it comes to getting fit, which mandates spending at least an hour in the gym daily, using the pec deck, "isolating" each and every muscle and working hundrerds of reps for each exercise. And of course, the usual gym chit-chat which is politely explained away by saying "it helps me enjoy the routine more".

NOTHING could be further from the truth.

My routine was simple, and not too tough by my standards - but I still managed to work up a pretty good sweat, and got a great workout in. And I did nothing but jump rope and do pushups the first time around - and did pull-ups and dips the second time around. Finished off with some gut and grip work, and that was that for the day.And I couldn't do anything else at this point if I wanted to - I'm too bushed.

And the point of my telling you this is that a) you CAN get a good workout in without spending too much time on it and b) you don't need a gym to get fit. Actually, chances are that all you need to do at this point is to start moving. Do something - ANYTHING - but start MOVING. It all begins there.

And don't stress out about how long you workout - instead look at the quality of the workout. Most beginners would find it hard to do a 10 minute workout the way I do, and that's perfectly fine. The key is to get moving - to get off your rump and actually START to move - and do what you can, and progress from there. This is something I repeatedly emphasize in Fast and Furious Fitness as well. Simple enough concept, but you'd be amazed at how it needs to be emphasized repeatedly. 

And don't tell me you don't have time - everyone has at least 15 minutes to spare during the day. And if you truly don't have even that much time, then make some time for yourself. Remember, your health comes first - everything else is a distant second.

On a side note, some school kids saw me working my pull-ups hard, and tried doing them. These were skinny kids, probably weighing no more than 40 kgs (AT MOST) - and what was sad was that NONE of them could do a single pull-up. They were doing the "cheat" pull-ups that we see the musceheads do so often on TV. You know the kind, where the guy just sort of "jerks" himself up and down without a full range of motion in the exercise - or anywhere near it. The "bicep pumping" sort of thing that we've all seen on TV. And it's sad that kids are being brought up on that sort of thing these days. 

Anyway, all for now. Get moving - do something daily - and you'll be amazed at how quickly you start to progress!

Best regards,


PS: If you're sick of the muscle media nonsense, Fast and Furious Fitness is just what the doctor ordered.



Friday, 03 February 2012 06:16

Do something different

This morning I was planning on doing a tough routine of mine that I do once or twice a week. It involves rope jumping, pushups and some other things - and take my word for it, the routine is TOUGH. It will have you panting in no time, and hits the entire body from head to toe.

But today, for whatever reason, I never got around to doing that routine. Started on it, but things just didn't feel "right". Perhaps it's because I did a tough routine yesterday, and my body needs the rest (though I'm not feeling extra tired), or perhaps it's just that I needed more of a break with regard to the cardio today. Not sure what the reason was, but there it is.

And you will have days such as this as well. Question is, how do you deal with them? Do you throw in the towel thinking you'll live to fight another day, or do you use your imagination, and do something different - and still get a great workout in?

My solution to this is to CHANGE things up a bit when you feel this way. If you are really exhausted, and need a day of rest, then by all means take one - but more often than not, you simply need to do something different. It can be something more challenging, or perhaps easier than what you've been doing. Or it could be more of a strength workout than purely cardiovascular, and thats fine as well.

Back to what I did - I ended up doing nothing other than a 100 pushups and a few stretches. And they took me approximately 35 minutes to complete. That's right - 35 minutes. LONG by my standards, given I was mostly doing pushups, and just a mere 100 at that.And why did it take that long? Well, one, because I tested myself on several different types of pushups that I haven't done in ages - as well as some stretches that I've not been doing as of late. And two, because some of the movements I did were SUPER TOUGH - so tough I could barely complete 5 repetitions without collapsing.

The bottom line though is this: - I did something different, and still made sure I got my workout in. Tomorrow, I'll revert back to my usual routine in all probability - but this combination today made for a great change, and super workout as well. And if your looking for more combinations of exercises (both easy and tough) then check out the sample exercises section in Fast and Furious  Fitness.

So, do something different once in a while - your body will thank you for it.

And that's that for today. Over and out!

Best regards,


PS: Be looking shortly for a new course that will outline the correct diet you need to follow along with your training program. Follow what is written in that course, and you'll torch all unwanted fat off your body in record time. Stay tuned!


Thursday, 02 February 2012 07:55

Is he even exercising?

Headed out for some sprints this morning, and was in the middle of my routine (a 10 minute one today) - when a couple walking in the park passed behind me.They were out for their daily walk, and had been observing me for a while - though doing so in a polite manner - and as they passed behind me, I heard the lady whisper to her companion "Is he even exercising"?

Now, this was an interesting comment, given I'd completed my 3rd sprint (at 100%). You'd think the couple hadn't been watching me all that closely, but actually, they had - and I still understand why they were saying what they did.

My sprints are SHORT and INTENSE bursts - and believe it or not, the workout actually "looks" like I'm resting most of the time. The couple going for their daily stroll likely missed a sprint, and caught the rest part - and that's fine - and perfectly understandable.In fact, that's precisely what I was doing when that comment was made.

But though it looks like I'm resting most of the time,I'm getting FAR more accomplished during my 10 minute routine than those "pounding the pavement" for hours on end. And thats how it's supposed to be - when you do things correctly.

I explain how to sprint correctly, as well as provide sample workout routines which you can incorporate into your routine in Fast and Furious Fitness - so if you have not done so already, grab a copy NOW!

Anyway, I finished up with some other bodyweight stuff, and feel GREAT now. Thats the best part about exercising - the FEELING you get after a tough workout done correctly. "An honest day's work accomplished", as they say!

Oh, and just so that there are no misunderstandings, I'm not knocking walking as a form of exercise - walking's great for overall health, and I walk at least a kilometer daily myself. And so should you!

And that's all for today. If you train today - make it an awesome one!

Best regards,


P.S. : To learn more about workouts such as these which get you fit QUICKLY (without pounding the pavement or grass for hours), lay your mitts on Fast and Furious Fitness and watch your body change before your eyes.


Wednesday, 01 February 2012 02:49

Self image, and what this has to do with success

Getting the right results from your training program is often more of a mental "game" than anything else. Given you following the right program, doing the right exercises, and so forth - all that remains is for your brain to give you the green signal, and you'll be all set. I talk more about this in my book as well - in fact, it is so important that I actually dedicate an entire chapter to the mental aspect of things in Fast and Furious Fitness.

Yesterday, I wrote about how worrying about what others think, and "following the herd" can be a huge detriment to your success. But today,  let's talk about how YOU percieve yourself - how YOUR mind "sees" you, and what it "thinks" you can accomplish.

Your internal self image is more important than you'd think. Believe you can truly change yourself, and your life for the better, and you will naturally end up doing so. On the other hand, if, deep down inside of you, you don't think you can change, or have it in you to get the body you desire, then you will never be able to accomplish your goals in their entirety (no matter how hard you try on the "outside"). In other words, your self-image, or what YOU subconsciously think about yourself, and what you are capable of ultimately decides what kind of results you get.

I'll tell you something that might surprise you - there was once a time when I didn't believe I'd ever be able to sprint all out. I'm not a "natural" athelete, and running was never one of my favorite options. Mostly because I did it the wrong way - I'd try to do long distance running, which I hated, and which hurt me - but also because I just didn't LIKE it. Walking was fine, but running - that was always a huge no for me.

So how DID I finally start sprinting? Well, I always knew that sprinting was of great benefit. The old timers includes lots of running in their programs (boxers and other athletes do so even today), so I knew there must be something to it. And when I finally did start running, it wasn't pretty - I could barely jog at a decent pace - let alone sprint, and ended up  hurting myself so bad the first two times I could  barely walk (and thats another story for another time).

But, before I started my running program, I programmed myself to believe I could do it, though I had never done it before. I didn't wake up in the morning and ruminate on my injuries - or how I knew I could never be a good runner - or anything similar. Instead, I believed that soon enough, I would be running like the wind, no matter what. And guess what? Within a couple of weeks, I was doing my first sprint, and the rest just fell into place.

So, BELIEVE in yourself - this alone will take you a long way. If your not yet at a point where you can do 50 pushups in a row, don't just shy away from the challenge - BELIEVE that you can DO it, and then DO what is necessary to get there i.e. work up to it.

Note that this doesn't mean deluding yourself - for instance, if your not physically able to run, then it's folly to try and sprint without the correct preparations. If you are so overweight that you cannot do a single pull-up, it's best to first get your weight down, and then attempt the exercise. And so forth. Strike a balance between the two, and you'll achieve great success - both in life, and your training.

And that's that for today. More later!

Best regards,


PS: I cover this, and other topics in great detail in Fast and Furious Fitness - grab a copy NOW.



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