NEW 1/8/2026: The new year "I gotta get in shape" journey.

If you truly want to do it, keep it simple:

1.     Diet: If it is horrible, start with one or two reasonable changes (minimize processed

food, more water over sugary drinks, no mindless calorie hoarding).

2.     If you currently exercise zero times/week, start with two days (schedule-friendly). You can then add a third day. There is no need to add more if you work HARD each session (your body needs to recover, and you have other commitments to tend to).

3.     Don't just "move." The common recommendation is to "get your steps in." Seriously? If

you're committed to exercise, choose a more bang-for-the-buck option, such as high-intensity strength training or circuit/boot camp workouts. Bust your ass for 30:00, and you're done.

4.     When it comes to exercise choices, again, walking is weak. You’re better than that.

And don’t get sucked into believing Yoga and Pilates are the “Big Bang” options. They may be fun or satisfy your “I exercised today” need, but they don’t do shit for elevating your heart rate and building calorie-dependent, shape-building muscle mass. If it’s fun or too easy, you’re selling yourself short.

5.     Be realistic regarding what you can change with your body type. You cannot change your height, limb length, hip and shoulder width, muscle fiber composition, or muscle belly lengths. You can alter your body composition – the fat to muscle ratio – and improve cardiovascular endurance, all from using the exercise modes noted in #3 above.

If you’re seeking workouts that kick ass, check out my extensive collection of options (777 workouts for all situations). They can be done with many types of equipment, with dumbbells only, with body weight only, and at home, in a hotel, or at your favorite crowded-with-clueless-people fitness center/gym.