Thursday, March 26, 2015

To What Extent Are You Making Progress with Your Personal Trainer?

I’ve seen many people work with personal trainers and not get serious results or make much progress. These people may not be doing exactly what their trainer prescribes. They may not be doing the workouts consistently or following his or her nutrition recommendations. Or the trainer may be giving them workouts that are not very effective.

However, if you hire a trainer for the medium- or long-term, consistently do the workouts that he or she prescribes, and exactly follow his or her nutrition recommendations, then you should be getting results and making progress in the medium- and long-term.

Results and progress are the most important things. They’re more important than good conversation, good laughs, good feelings, etc. People skills or soft skills may be important to some degree, but results and progress are ultimately the most important.

If you’re working with a trainer who seems really “cool” and personable, you’re doing exactly what he or she prescribes, but you’re not making much progress in the medium- or long-term, then you’re wasting your time and money and you should look for a different trainer.

In order to assess your trainer and your progress in the medium- and long-term, ask yourself the following questions:

1. Does your trainer emphasize getting results and making progress? Does he explicitly talk about it? Or does he talk about everything else except getting results and making progress? Is your trainer basically all talk, hype, and image?

2. Can you do more push-ups, pull-ups, chin-ups, and air squats now than when you first started?

3. Have you learned how to properly deadlift, squat, bench press, and overhead press (or push-press), whether it’s with a barbell (BB) or dumbbells (DBs)?

4. Have you made significant progress in terms of the deadlift, squat, bench press, and overhead press (or push-press)?

5. Have you significantly decreased your one-mile run time, 500-meter rowing time, 2000-meter rowing time, or any other cardio benchmark?

6. Is your trainer making you do constantly varied workouts?

If you’re doing constantly varied workouts, then you cannot really make systematic progress since you’re too busy doing constant variety.

In order to make progress, you must be able to measure progress with a benchmark (i.e. something that you do repeatedly). For example, if you deadlift once a week or run one mile once a week, then you can use that as a benchmark to measure progress. If you’re increasing your deadlift by 5lb or 10lb every week (or month) or if you’re decreasing your 1-mile run time every week (or every few weeks or month), then you are in fact making progress.

7. Is your trainer making you do many different variations of the same fundamental movement pattern?

For example, here are different variations of the lunge:

  • Front lunge
  • Side lunge
  • Reverse lunge
  • Front lunge with torso twist
  • Walking lunge
  • Walking lunge with DBs, BB, or medicine ball overhead
  • DB walking lunge to curl to shoulder press
  • Front DB lunge to balance
  • Side DB lunge to balance
  • Front DB lunge to balance to overhead press
  • Side DB lunge to balance to overhead press

Here are different variations of the push-up:

  • Regular push-up
  • Decline push-up (feet elevated)
  • Wide-grip push-up
  • Narrow-grip push-up
  • Diamond push-up
  • Divebomber push-up
  • Clapping push-up
  • Hand-release push-up
  • Push-up with feet on stability ball (SB)
  • Push-up with hands on SB
  • Ring push-up
  • Push-up with hands on DBs
  • Handstand push-up

Now, if you’re constantly doing variations of the same fundamental movement pattern, then you cannot make significant progress in any one variation. You’re too busy doing constant variety to make systematic progress. You’re essentially spreading yourself too thin.

Instead of doing 10 or more variations of push-ups at a time, you should focus on one to three variations at a time, which will allow you to make significant progress in those variations.


Now, if your answers to questions (1)-(5) are mostly “no” and if your answers to questions to (6) and (7) are “yes,” then you should consider getting a different trainer.

In particular, you can sign up for NO-MIND FITNESS monthly programming, which is personalized, systematic, and progressive. It is all about results and progress in the medium- and long-term.

Tuesday, March 24, 2015

Why You Should Sign Up for Monthly Programming

Some readers may ask why they should sign up for monthly programming and pay $100 per month. Here are 12 good reasons that fully justify signing up.

1. Achieve serious results in the medium- and long-term through effective, balanced, time-efficient workouts that are tailored to you and your goals. See these testimonials.

2. Learn the proper form for all exercises and movements.

3. Lose body fat.

4. Gain muscle mass.

5. Increase strength and overall fitness.

6. Improve athletic performance.

7. Improve flexibility through stretching.

8. Have someone motivate you and hold you accountable. I want to light a serious fire under your ass, which will increase your own internal motivation, discipline, and self-mastery.

9. Have someone push you beyond your comfort zone and help you break through mental barriers.

10. Benefit from my 4.5 years of intensive knowledge and experience. How many trainers do you know who can deadlift 495lb for two reps? I did on 6/30/2014.

11. Improve your overall health, which will add years to your life. Do you want to live to the age of 50 or 80? Do you want to make it to retirement age (70)?

12. If you follow NO-MIND FITNESS programming, it is more valuable and better for your long-term health than the following:

  • Wasting time on Facebook or YouTube
  • Buying and sitting on a La-Z-Boy recliner
  • Watching cable television on a 50”+ TV
  • Drinking alcohol
  • Smoking cigarettes
  • Getting tattoos
  • Eating at expensive restaurants
  • Driving a high-end, luxury car

Just consider the monetary costs of these products, services, or activities.

Product or service Monthly price One-time price
Wasting time on Facebook or YouTube Free Free
La-Z-Boy recliner At least $400
Cable TV service with 200+ channels $60-100 per month
50” or larger LED TV At least $400
Alcohol $10-20 per week, $40-80 per month
Cigarettes in Chicago (1-2 packs per week) $11 per pack, $11-22 per week, $44-88 per month
Tattoo At least $50
Expensive restaurant meals (1-2 meals per month) $100 per meal, $100-200 per month
High-end, luxury car (Mercedes, BMW, Audi, etc.) At least $30,000
TOTAL At least $244-468 per month At least $30,850

If you purchased or used all these products or services, it would cost at least $244-468 per month and at least $30,850 in terms of one-time purchases. Thus, NO-MIND FITNESS monthly programming is much less expensive than the monthly purchases and one-time purchases.

Furthermore, you will not improve your health by wasting time on Facebook or YouTube, sitting on a La-Z-Boy recliner, watching cable television on a 50” TV, drinking alcohol, smoking cigarettes, getting tattoos, eating at expensive restaurants, or driving a fancy car. None of these will help you lose body fat. None will make you more muscular, lean, or ripped. None will make you bigger, stronger, or faster.


That said, now I want you to imagine what your life would be like when you’re healthy, fit, and strong in terms of your mind and body.

When you’re lean and ripped.

When you’re highly focused, disciplined, motivated, decisive, consistent in action, and positive in terms of self-talk.

When you’re not wasting your time or money on frivolous things that neither improve your health nor give you lasting satisfaction.

If you want to improve your physical and mental health and overall life, then sign up here. I would be happy to help.

Last revised 5/3/2016