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Get More From Less

If you want to lose weight, get leaner, and get stronger, there are some rules that apply. People that try to do too much at once generally burn out and revert to their old habits.  To have long-term success, you must master the basics and then faithfully practice those fundamentals. Unless you want to compete in a professional sport or step on a bodybuilding stage, less is more when it comes to training and nutrition. Focusing on a few essential skills will get you 99% of the way. So the question then isn’t what new fancy exercise, complicated program, or strict diet should you try next. The question is what are the few most essential skills to master? These fundamentals will guide you on a successful weight loss journey.  

There are two sides of the weight loss coin: Nutrition and Exercise. Here are some of the essential minimums for success in each of these areas.


  • Low intensity cardio (yes, LOW intensity) - walking, biking, active chores, etc. - as often as possible.

  • Structured resistance training - lifting weights, body weight, circuits, etc. - done 2-4 times a week - Specifically these exercise categories - Squat, Deadlift (hip hinge), Push, Pull, Core.


  • Eat mostly whole foods and as little processed foods as possible - for example an oven roasted potato instead of a bag of chips, or fresh fruit instead of a candy bar.

  • Base your meals on hunger and activity (if you are trying to lose weight, stop eating when you aren’t quite full. If you are running a lot, eat a little more.

  • At each meal eat:

    • At least one palm-sized portion of a protein-dense food

    • At least one (more if possible) fist-sized serving of veggies

    • Based on activity, a cupped handful serving size of unprocessed carbs (more if you just worked out, less otherwise)

    • A thumb-sized portion of fats from whole food sources (avocados, nuts, seeds, olive oils, etc.)

If you are worrying about too much else you will miss the forest for the trees. More people fail to lose weight and keep it off not because they don’t know what to do but because they are overwhelmed by all the options out there. They don’t give the basics enough time to work, and they don’t practice the essentials skills diligently. It is easy to get distracted by all of the fancy equipment, new exercices, or promising diets. These basics aren't the most exciting way to approach weight loss, but they are the most successful.  

What I have outlined here is something that you should be able to do for the rest of your life. High intensity workouts, and strict diets have their place, but for most people this is as complicated as it needs to be.

Do more with less, and remember these essentials!

If you have any questions or want help learning and practicing these essential skills, feel free to contact me at

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