John Fit

I’ve probably read over 100 books on getting shape (I love to read.. I can be found on the beach reading the newspaper early in the morning, laying on my couch reading a “Self Improvement” book on a rainy day, or even @ a party reading “post it” notes on the refrigerator (nosey huh.. I need to stop that)). After seeing and hearing pretty much everything that’s been said in the fitness industry on burning fat, I’ve slimmed all the information down (No Pun intended on “Slimmed”) to a few principles that my body has to have to burn body fat. I like to keep things very simple in my life, and fat burning is no different. No matter if you are an obese man or woman, or just looking to shed 5 pounds of body fat, my principles will help peel fat off your body & tone, tighten, and lean you up like they have me..

I Become A Track Star
Cardio is king for confidence. Aerobic exercise speeds up my metabolism and rapidly pushes food through my digestive tracks. When I’m feeling overweight with high levels of body fat, I can feel food just resting in my stomach. If I’ve been strict with a good cardio routine, I feel empty within an hour of eating! It’s the craziest thing.. Its as if cardio lights the fire in my stomach and anything thrown in that fire burns up immediately! When I’m trying to lose weight or cut body fat, I do 30 minutes of High-Interval Cardio, first thing in the morning on an empty stomach. This is the best time to do cardio as your body is in fat burning mode from fasting all night. I may run, swim, or bike, but waking up & starting my day off with a sweat feels fantastic!

I Flood My Body With Water-
Most living organisms need water to survive making it essential for health and wellness. Water is another resource that fires my metabolism by flushing out toxins & assisting in the biological metabolic process. Water is the only thing that seems to really quinch my thirst too. Drinks with sugar and caffeine actually make me more thirsty, so I choose to drink to Water as opposed to feeling like I “have” too. My body seems to drop fat the quickest when I’m downing a gallon every 2 days.(My body is very fresh and clean with a fast metabolism from hydration). Water consumption may be the #1 fat burning tool in my opinion.

If I See Food, Its Probably Gonna Be Eaten
I’m not reaching for cake, or any foods high in saturated fats (We’ve all seen the lists of “good” & “bad” carbs and fats so I won’t get carried away here on those specifics,.. However, I’ll note, Sugar is the enemy!).. Even if you are extremely overweight and trying to lose pounds, try eating MORE.. Eating more healthy foods speeds up the metabolism and keeps your body from going into Survival Mode and retaining fat.. If you are constantly feeding, then the body works hard to digest those healthy calories for nourishment & that system speeds up the metabolic process. Your body’s digestive system is a great machine. The longer you can keep that machine running, the more fuel is added to the flame and body fat starts falling off. When I’m trying to get lean, I eat more often.. I’ve held the most body fat in my life when I was on a low calorie diet and only eating a few times per day..(Don’t you just love me out there trying everything that doesn’t work?? #1 Guinea Pig here, reporting back to you!)

I Lift the Weights
No matter if my goal is weight loss, weight & muscle gain, weight whatever, having dense, tight muscle tissue always gets me to my fitness goal quicker. The more (reasonable) muscle your body carries, the more nutrient dense food goes to supporting that muscle function, & less towards resting in fat cells. Muscle takes a lot of energy & nutrients to support itself. If you have that muscle, the quality calories will be absorbed into the muscle and again, fat will have no where to go but burn in the metabolic furnace. An overweight body is soft to the touch.. Build that density and hardness to your muscles. It will assist in Fat Burn.

I know this sounds simple, but these four principles have been paramount fuel for my fat burning regimen. Getting into the details of the workout and type of “clean” calories is something we will cover later. For now, think about these 4 principles as Commandments in a Fat Burning Program & your body can’t afford to hold onto fat.

For the Goal Setters
How do you gauge success if progress can’t be measured? I’m a professional goal setter! I love creating plans & strategies for success.. Setting goals here will give you a benchmark of what needs to be accomplished..

1. Try 30 Minutes of Cardio each day.. I like to do this in the morning, but if your schedule doesn’t accommodate it, then do it in the evening. You need to break a 30-minute sweat everyday from aerobic function.
2. See If You Can drink 1 1/2 Gallons of Water/week to start. That’s roughly 2 bottles of water a day. (If I can drink 3 gallons a week, you can squeeze in 2 bottles a day. You’ll feel great! Scouts honor (I was a Weblow, so my word is good) For now, I’m not asking you to give up sweet tea, or even Diet Coke, but reach for 2 bottles of water a day for a week & see if you feel cleaner.
3. Don’t be Afraid to Eat More.. Again, you know what’s good food and what isn’t.. Stay away from sugars.. Put something healthy in your mouth every 2-3 hours. Let’s get a lot of nutrients flowing through your body.. This will light your furnance and strengthen the flame to begin fat burning..
4. Try and get in at least 3 days a week of resistance weight training. Whatever you feel like doing with is your choice at this point. Just lift weights for a half hour for now. This will wake your muscles up and stretch you out..

Good Luck! The Fat Will Burn.. Its an easy process, but nothing can be left out.. You will create positive habit patterns here with my simple formula to Burning Fat & Losing Weight.. I’m Always Available to answer any questions, so just post a comment with any questions or concerns & I’ll get back to you..

John Fit.. (On my way to sleep.. Can’t Wait for Cardio First Thing in the Morning)

Plenty of Eye Candy here for the ladies! (I owe you one guys.. Its coming soon.. “Land the Slammin Beach Body-Ladies Edition”.. A little advice for the ladies & plenty of pics for my boys!) I’m an avid reader of Gentleman’s Quarterly Magazine, Men’s Health, Details, & even pop open Men’s Vogue when I’m Scanning the Shelves @ Books-A-Million.. I don’t think there’s a perfect look because I see many models with different looks, but they all have a few things in common.. These guys are swarmed by women (the hottest women), they get paid because of their looks (highly compensated), and probably feel a little cocky (which as you’ve probably noticed, a little “cocky confidence” is a GREAT ingredient in building attraction with the opposite sex!) Lets look at a few of these guys & see how they can freshen up our look..

Who is this guy?
Jason Shaw models for Tommy Hilfiger, Versace, & Polo (among others I’m sure).. This guy is one of the highest paid models in the fashion industry & as you may know, dated Paris Hilton & Made a PG13 Naughty Tape with her (I Say Naughty Because I don’t Think They Actually “Fought the Good Fight” in it.. Just Coverage of Some Cute “Slap & Tickle”) I highlight him because he always seem to stay in great shape, & his look is very polished.. Jason’s chest is only 38.5 inches wide with a 31.5 inch waist on his 6′2″ frame. In bodybuilder world, that’s a really small chest, but notice how he’s still athletically cut & looks great. (Bodybuilders would panick if they shrunk to this size.. But Jasons paychecks aren’t shrinking..) As you can see the “sexiest” guys in the world aren’t stressed about big swollen muscles.. (I like to call the look these models have as “Tight, Lean, & Toned”.. Definitely attainable). He’s probably maximum 175lbs in this picture.. Jason won’t be winning any bench press competitions though (Which is Fine with Him…. & Paris!)

What’s His Workout Look Like?
Jason is quoted as saying,”I do a light weight workout and an outdoor cardio activity every day.” Jason hasn’t packed on crazy amounts of muscle because the model look is lean with only athletic muscle. Notice how he does cardio everyday & he quotes, “Light Weight”.. I think there’s a time a place to go heavy in the gym, but if you are already dense with muscle mass, lay off the heavy training to achieve this build..

About his “Look” & How Well Groomed A Model Keeps Himself..

See how Jason’s hair is freshly cut, and the face shows you how lean he is.  (Attaining low bodfat levels will highlight a great bone structure in your face).. If you’re packing bodyfat & more than one chin, its tough to pull the model look off. See how sharp that jaw line is & how pronounced his chin is?? This is created when bodyfat levels get below 12%.. Girls love a defined face. Plus, when you have a thin, defined face, it makes your smile bigger & ALSO you get “dimple-like” smile lines in your face when you grin (Super sexy for Women to Look at.. Makes you look forward to smiling for the girls!)  Also, notice how perfectly shaven his face is with no scruffy facial hair or goatee.. I’ve seen guys with this type of face with some sad looking facial hair.. I think it looks lazy and careless (Facial hair can look ok and some guys pull it off well, but you won’t see too many models with alot of facial hair).. Try taking a few weeks & focus on creating a clean organic body, sharp attractive face, healthy glowing skin, white shiny teeth, and less emphasis on adding mass to your frame..

Important Tip This Picture Reminds Me to Add..

Good underwear is key.. Invest in this.. (I’m a briefs kind of guy & when I have on a new pair of Banana Republic undies, I feel so sexy I just want to jump out of them!) If you’re lucky enough to get the girl & “slap and tickle” happens behind the scenes, the last thing you want to expose is some gross looking underwear. (Think about it this way.. What if your girl had a pair of.. (girls hate the word panties, so I won’t say it) T Backs on with a hole in them?? haha.. I’d HAVE to call her out for that! (but then the slap & tickle would continue).. Take care of yourself guys.. Look great all over! She’ll notice.. I think a good looking guy dressed well from top to bottom, inside and out, is what makes her come back for round 2!

I Really Like the Trend Here.. Very Classic Look on a Great Physique..

I like the look Polo Models are delivering. I’m not talking about the clothes necessarily, I’m focusing on the facial features and grooming. They are bringing back a few trends that I’ve incorporated in my look. First of all, notice these guys have very sharp & defined faces from having no “bloated inflamation” in their bodies from excess calories.. This look has “sex appeal” and that’s why they are in your magazine.. Also, look at the hair.. The “parted-hair” style is back! I used to make fun of mom when she did this to my hair as a little boy, but now its back as the new clean, professional style! I style my hair like this when I’m doing high end business, and dressed more professionally. This hair style is so clean it and organized that it brings more attention to your face, eyes, and jaw line. I see Brad Pitt parting his hair now & George Clooney has perfected this look. It’s a great, classic look, that’s back. I see a lot of guys with the “messy” spiky hair.. I went through that phase in college & still sport this style when I’m relaxing, but if you want to really look impressive, organize your hair with a brush and a little product (Only a little product.. You don’t want to look greesy.. I’m gonna do a whole post later on what hair style looks best with your face shape) Intelligent, highly attractive women like a clean cut man.. Look at Clooney.. Clean as a whistle & the ladies can’t get enough of him!

(This song is so ridiculous.. Sounds like a great party though!)

You Can’t Talk About the “Model” Look Without Including Abercrombie Guys & How They Get It..

Abecrombie Models.. What girl doesn’t love an Abercrombie Model?!? (The girl Models are smokin hot too..) These guys have lean muscle & a great complexion with clean shavin faces.. How many girls have we all heard say, “Abercrombie guys are hot!” These guys aren’t overdone and have to stay really lean and clean all year (You Would Be Surprised @ how Lean They are In Person.. There is No Bulk on These Bodies & they Are Not Very Heavy in Bodyweight). Their faces are very sharp from low bodyfat content & their clothes fit pretty snug (muscle fit). Discpline Cardio and Diet is what creates this trim athletic physique.. Resist the urge to not stay active.. Remember when you were little and you played all day and your could eat anything and still stay thin.. Get back to playing and doing athletic stuff.. These guys don’t sit around all day and eat.. They run, play sports, lift weights, eat healthy, & probably chase women.. This is how they stay so cut.. Also, notice their grooming.. Abercrombie guys aren’t as clean cut as say, an Armani Model, or DG, but these guys have cleaned, shaved skin with big white teeth and huge smiles.. Keeping yourself “up” like this will make you more attractive..

What About Abercrombie Clothes?
I don’t shop at Abercrombie anymore because I’m more into an adult professional “European-type” look, but Abercrombie does make good fitting tees that stay the same size no matter how many times they’ve been washed. (Great, soft quality fabrics) I worked @ Abercrombie through college but my trend grew out of the clothes pretty quick.. Plus, they make you wear all their clothes! (Too expensive for a college kid living off Ramon noodles & protein shakes).. I was never a fan of the scripted tee shirts that say goofy stuff like “Getting butt necked in the back woods” & really anything else that has an obnoxious A&F logo on it.. The huge logo shirt sales is dying & cheesy.. This makes it too obvious you want everyone to know you shop @ Abercrombie.. Not good. If you’re gonna shop there, go for a plain tee shirt (Maybe a little logo on it) in a good color that fits right.. The key to a good shirt is the fit & color.. Match a good color to your skin tone and make sure it fits kind of snug on your lean physique.. Baggy tees and jeans are out.. You don’t want anything skin tight (Wearing Under Armour @ the bar on a Friday Night probably won’t get you positive attention), but something that fits snug on your chest and doesn’t swallow your arms will add to your sex appeal. There’s other clothing lines I’ll promote later that I personally favor more that look alot better on a lean, model physique, but Abercrombie models are always in good shape that does get looked at twice at the beach..

Final Tips to Add to Your Appeal
This is a good post to just analyze “the physical look” that is being promoted today. I will talk about specifically dressing for the model Hollywood look & having the “Stud” attitude that all attractive men have, in a different post. When your hair is out of your face, and your face is shaven with a clean complexion, attention is drawn to your eyes & great bone structure. You want women looking into your eyes, & not your goatee, beard, or pushing your moppy hair out of your face.. Your eyes are the snapshot of your soul (Whoa.. Deep huh..) and when you look great, feel amazing, and can make sparkling eye contact with a woman without looking away, you are seen as confident & very sexy. Don’t get caught up in complaining about your genetics. All bodies & faces look more attractive & sexy with lower bodyfat & groomed like a professional model. Let me know if you have any questions on how to incorporate this look into your sex appeal..

John Fit! Heading to the Treadmill and Ab machines.. (I need a haircut too)

Girls with Hot Beach Bodies, like Guys with Hot Beach Bodies.. For a hot beach body, I need you to have lean & toned muscle with low body fat & no Bulkyness.. Let’s go get it!

I was the kid in junior high & high school that had shoulders resembling a clothes hanger, really sharp bony elbows, & when I’d sit down on my Mom’s lap she’d say, “John Fit.. Your bony ass is cutting into my leg”.. and she would rotate me to the other leg, and then back to the other leg, and then finally ask me to find my own seat.. haha.. I definitely wasn’t the thick kid in class that gave the really hard noogies & extreme headlocks.. But, I began to fill out as I grew older, & now my fast metabolism works totally to my advantage.. I can actually gain as much lean weight as I want now because I’m well studied with how my body type operates & gaining lean muscle now is very easy. I thought having a fast metabolism would plague my progress, but now I use it to my advantage to put on clean lean muscle without bulking. This keeps me lean all year & photoshoot ready. This article will lay out the plan I’ve used in the past to add “lean muscle ONLY, with no excess bodyfat”.

Is it possible to Gain Only “Lean” Muscle Weight?
This is a question being battled constantly in the fitness industry. Can you gain muscle without putting on fat? My answer.. Absolutely! Many say no.. John Fit, says Yes.. My bodyfat has never risen over 10% in my life, and my weight has fluctuated within a range of 25 pounds before in a 7 month period. My buddy Mens Health Model Gregg Avedon has gone from 180 to 200 lbs inside of a year & keeps his bodyfat below 8% at all times. I think the whole idea of bulking (As you know I’m not a fan of..) is an eating-style beefy bodybuilders use to try put on massive amounts of muscle quickly. This is from lack of patience & discipline in my opinion. Gaining lean muscle without a rise in bodyfat is feasible, but it DOES take discipline & time. Stray from your eating strategy below, & it will throw your lean gains for a loop.

What to Eat?
As I’ve mentioned in past posts, if you aren’t eating, then you aren’t growing. If you want to add lean muscle to your frame, then you need to introduce calories in your diet.. A good barometer of how many calories you need to eat is, take your current body weight & multiply that number by 16 (180*16=  2,880 calories). This will give you the daily number of calories needed for consumption to build “Lean Only” muscle. As far as macronutrient ratio’s, I split them up as follows:

40% protein (1152 Calories, or 288 Grams)
Lean Red Meats, Fish, Chicken, Turkey,  Tuna, Egg Whites, Protein Powders

40% carbohydrates (1152 Calories, or 288 Grams)
Instant Oatmeal, Brown Rice, More Oatmeal, Veggies, Low Glycemic Fruit, Sweet Potato (I personally stay away from bread.. Even Wheat.. It Makes Me Feel Bloated & Gluten is a rising concern in the health community)

20% Essential Fats (576 Calories, or 64 Grams)
Avocado (My Favorite!), Fish Oil, Olive Oil (Cook Using only Olive Oil.. This comes in a spray can), Almonds & Pumpkin Seeds

Those foods above, make up my daily menu of food choices almost everyday.. There is no sugar in any of this (Maybe a hint of sugar in the Protein Powder & fruit but keep the fruit low glycemic) & it is also low in Saturated Fats.. That 20% fat has been detrimental to my success in gaining lean muscle. If you have low muscle density, your body needs sufficient testosterone to grow muscle, and if you’re not eating the essential fats, testosterone levels will crash quickly..  If you are 180 lbs., & eating 2,880 “clean” lean calories day, your body will be fueled for “lean only” growth (Muscle gained with no added bodyfat). Eating from this menu is a habit for me and I’ve grown accustomed to it. I stay well nourished, & athletically lean all year! I’m at the point where my taste buds are so sharp from eating clean, that I’m able to pick apart the sodium content in an Outback Steak & Baked Potato, and feel the saturated fat resting in my belly from a Mickie D’s cheeseburger (Pretty gross).. I do eat out often though, but I’ll typically order a lean piece of meat and get a double side of veggies. A chicken salad is always a good choice for me as well. My experience with restaurant food is the carbs they offer are cooked in greasy oils, & contain excess salt & sugars.. Sticking with Salads topped in lean meats, and veggies is usually a pretty safe choice.

How do I Workout on a “Lean Only” Muscle Gain?
Since you’re eating all these calories & looking for muscle gain, I stayed away from cardio on this plan. If you have to do it, walk for 30 minutes on an incline, first thing in the morning on an empty stomach. Sometimes I walk just to clear my mind & it feels great. Remember though, we’re focused on gaining lean muscle, not losing weight in this program.

A skinny guy lacks strength. You lack density and thickness in your muscles. Have you ever seen a lean ripped body in the weight room. See how thick the muscles look and how carved into the skin they are. Skinny guys usually have smooth muscle with very little cuts. You want to bring that hardness to your frame. To get those lean cuts, you need the muscle first. A great quote that pulled these concepts full circle for me came from the great Bodybuilder Franco Colombu. He said, “if you aren’t strong then it will show on stage when you are posing because your muscles will lack density & look soft”. (I’m not into bodybuilding at all.. But this is good info. because even a lean “model looking” body has to have a hardness & denisty to the muscle). I need you to have that muscle density & hardness. To get that, you must lift heavy weights.. You need to train to get stronger..

The Program Objectives that took my body from Skinny to Lean with no bodyfat:
1 Body part a day (With the Exception of Arms)
12 Total Sets for Each Body Part
4-10 Rep Range (I do two Warm up Sets, then Go Straight to the heavy set while I’m fresh & feel strong.. Reverse pyramid is a great way to grow thickness in the muscle, but be sure you’re warmed up before heading to the heavy stuff..)
Rest: 3 Minutes Between Sets
Cardio: Walk for 30 minutes @ 3.5 M/Hr on a 4-8% Incline (I do this first thing in the morning on an empty stomach)

Monday:
Chest
Decline Flat Bench: (Warmnup, Warmup, 4, 6, 8, 10)
Flat Hammer Strength (4, 6, 8, 10)
Dips (4, 6, 8, 10)

Tuesday:
Back
Weighted Pullups: (4 Sets to Failure)
Seated Row (4, 6, 8, 10)
Deadlifts (4, 6, 8, 10)

Wednesday:
Biceps/Triceps
Olympic Bar Curl (Warmup, Warmup, 4, 6, 8, 10)
EZ Bar Curls (4, 6, 8, 10)
Incline DBell Curls (4, 6, 8, 10)

French Press (Warmup, 4, 6, 8, 10)
Rope Pressdown (My Favorite Tricep Excercise!) (4, 6, 8, 10)
Reverse Grip Pulldown (Can’t Go Quite As Heavy.. Hurts the Wrist) (8, 10, 12, 15)

Thursday:
Shoulders
Shrugs: (Warmup, Warmup, 4, 6, 8, 10)
Upright Rows: (4, 6, 8, 10)
Military Presses (4, 6, 8, 10)

Friday:
Legs
Squats (Warmup, Warmup, 4, 6, 8, 10)
Leg Press (4, 6, 8, 10)
Quad Extensions Supersets w/ Hamstring Curls
(8 reps, then 10 reps)

Saturday & Sunday- Hit the Beach & Show Off Your Body!

75% of athletes looking to gain lean muscle, overtrain in my opinion. Rest is really, really important. So, the key here is one body part a day for 12 sets (4-10 Reps) then get out of the gym, relax. and eat some clean calories & let your fast metabolism work to your advantage.

Miscellaneous Important Facets of a “Lean Only” Muscle Gain Program:
Your body needs sleep! Get as much as possible. I take naps when I feel tired, I sleep in when I can, and I go to bed by 10 pm (I only stay up later when I’m blogging for my “Get Fit” Friends). Also, your body is made up of 70% water.. How crazy is that? Drink as much water as you can stomach. I down 2 big glasses first thing in the morning & keep drinking all day. Its great for your skin & awesome for your organs. Stay away from access alcohol. Alcohol dehydrates your body and we all know side effects of alcohol on your system. I’ve found Gin as the probably the least damaging liquor on the body. A Gin and Light Tonic is a great social drink. I personally stay away from any beers.. The yeast in it (as I mentioned the bread as well) makes me feel bloated and congested.. I just don’t like it for me, but a light beer isn’t the worst thing you could be drinking.

These tips above have taken my body from 170lbs, to 185lbs in as little as 3 months without my bodyfat even creeping over 8%. I won’t eat anything that isn’t congruent with staying lean. For me, gaining tons of muscle quickly isn’t that important if I have to bulk extremely to get it. I like the beach body look and that does mean lean cuts are what I’m looking for. So, to get the muscle for the cuts, the above info. got me there quick enough. Let me know if you have any questions.. I love helping out in any way I can.. I’m always available for Q&A..

John Fit.. On my way to the Gym..

“Nothing gives one person so much advantage over another as to remain always cool and unruffled under all circumstances.” Thomas Jefferson (James Dean looked much cooler than Thomas J, so he got the spot..)

I said I was not only going to work your body out, but I would also exercise your mind. Well, here I am delivering a little food for thought.. I see very few people who have that classic cool derived from a James Dean, a Marlon Brando, or a Clint Eastwood (Yeah.. I think Clint was cool as ice).. There are a few principles you can drive into your personality that I’ve noticed are commonalties among the coolest & most successful people I’ve ever met. Now, understand I’m a very deep thinker (sometimes to a fault) but this is the reason I’m now able to control any situation without being controlling (I don’t mean controlling in a negative way.. I’m in control of myself) and read people accurately. I read body language like a book, I habitually pay attention to voice tone, and I intuitively study eye contact. I’ve seen the strong and confident, and worked with the insecure and confused. I’m going to lay out a few things that you should add to your character that will make you become a leader and a guy/or girl people want to be around all the time.

First of all, know that there is no technique or line that gives you these qualities. This has to become who you are. Its an energy people feel, and it doesn’t necessarily come with words. Its very tough to add something to who you are that doesn’t come natural, but I figure after doing anything consistently for 90 days it will become habit.

Understand who you are and be REAL- Before anything can be done with passion and conviction you have to belief in it 100%. If you are acting in a way that is not you, people will pick up on it immediately and label you as insecure. If you are a Pianist, be a pianist all the time! Don’t be afraid to talk about The Piano. Teach people how to play the Piano, and when someone asks you something other than Pianos & you don’t know the answer, Respond with, “I don’t know.. Ask me about the Piano though.. That’s my specialty!” And smile.. I’m not saying be one dimensional, but it is important to figure out who you are, what you stand for, and commit to it fearlessly. Which leads me to #2..

Become Fearless & Honest- I have no fear of talking to ANYONE. I will talk to anyone about anything.. I’m not afraid to tell a girl she’s beautiful, I’m not afraid to tell an older businessman I think he’s full crap, I’m not afraid to admit when I’m wrong, & I’m always honest (without being hurtful). Become a person that never runs & hides and can be comfortable in any situation. And if you’re not comfortable in a really bad situation, then don’t be afraid to say.. I’m not comfortable here.. and Leave.. Be Fearless and be Honest.. Honesty is something I can’t help but respect. When someone’s not being honest, I know it immediately. And when you lose trust with anyone, its very tough to earn back. You can make wrong things right, but when you deliberately deceive people, you will get shut out forever! (Marlon Brando doesn’t like what he’s hearing this picture.. I think he’s gonna get real honest with his lady friend!)

Stop Caring What Other People Think About You & Relax- Show me a leader that was liked by everyone. It doesn’t exist. I’ve found most people are walking around life totally insecure about themselves. If someone isn’t open to your opinion or is negative on who you are, its probably because they have a problem with themselves. If you are being the REAL You, then intelligent people will pick up on your confidence and respect you for anything you say.

Make People Feel Good About Themselves- I never lose the chance to tell someone something nice that will make them feel good about themselves. Like I said, most people are insecure and have a low self-esteem.. If you make someone feel value, they will be addicted to being around you. Try seeing the positive side of everyone & exploit that. The checkout lady @ the grocery store the other day was a little old, obviously not happy with her job, seemed to be down on life. But I noticed that she had an interesting blue tint to her eyes. So, I said curiously, “Wow.. Your eyes are beautiful.. What color blue is that?” She immediately responds with, “Sky blue! Some people think they are cobalt-looking but they are sky blue”.. ha.. She lit up! I smiled and said, “Well the sky IS blue like your eyes & it’s a beautiful day, and so are you.” Her smile had no end.. I made her feel good about herself & making people smile makes me feel good.. This is a great habit to get into..

Slow Down and Listen Up- One my best friends is 67 years old, and I’ve learned so much from this guy. He listens more than speaks and asks me more questions about me than talks about himself. He also speaks slowly and thinks before he talks. As I’ve blossomed from boy to man, I’ve found this to be what successful people do. I’ve spent time with many young people that talk 100 miles an hour and love talking about themselves. Get in the habit of speaking slowly and clearly, and become genuinely interested in other people. That is Rule #1 in making friends, right..

I could rant & rave about this stuff for pages and pages, but I’m not Dr. Phil and don’t want to appear that way. I see many things happening around me that have so much negativity and insecurity in it that its doing no one any favors. The bottom Line is: Figure out who you are & become an expert on you. Be very honest and passionate with how you feel about the world, and at the very worst, you will earn respect & trust, and that is a very precious gift! These are all qualities that are a part of who I am today, not necessarily who I’ve always been. Keeping your cool and having personality is like a muscle. You have to work it out & over time it develops! Take this mentally fit formula and plug it into who you are to establish a leadership mentality! (And the crowd goes wild! The applauding & cheering is so loud and amazing.. Yay! Yay! haha)

Developing your midsection is one of the common requests for anyone looking to improve their body. Having a great set of abs is not only attractive at the beach, but its a “tell-tell” sign of how good of shape you are in. I’ve seen many guys with big muscles, huge chests, big calves, etc. etc., but when they lift up their shirt the only 6-pack seen is probably made from Miller High Life! Having a great set of abs is typically the last part of your body that will lean out, showing impressive definition. I’m going to point out my favorite ab excerises that have carved out my stomach with a great six pack, but as we all know, diet & cardio is just as important if not more important that resistance training. However, with a tag team effort from a disciplined diet of high protein, quality carbs, good fats & consistent cardiovascular work, you too can have the lean and cut abdominals & be the hottest body at the beach.

Benefits of a Lean Midsection:

• If your abs are popping out exposing nothing but muscle under skin, that means your bodyfat levels are low and you run a low risk of heart disease and obesity.
• If your midsection is lean, that means you have fired up your metabolism enough that is currently running hot, making it easier to stay lean all the time.
• If your midsection is lean, when a girl touches your stomach, you WILL receive a smile from her.
• If your midsection is lean, that means your waistline is trim and jeans, trousers, shorts, board shorts, boxers, briefs, will fit snug on your waist exposing a trim physique that makes your upper body look wider and your overall shape more symmetrical.

John Fit’s Favorite Ab Refining Moves?
I believe its impossible to just focus on one section of your abs while eliminating another section. When your abs are engaged, they are all engaged. However, since the lower section of your abdominals is the last section to drop the bodyfat, I like to focus on exercises that target the lower abs, knowing the upper abs are engaged as well.

1. All-Star Exercise – Lower Hanging Leg Lifts or Leg Raises – This Exercise totally engages your abdominals and can refine your six pack like no other move. It requires a large range of motion and the abs stay flexed here from the beginning of the move to till your legs are dropped. I like to perform this while hanging from a pull up bar, but this also requires a strong lower back for stabilization making it even more effective for core training. Here’s an example of my All Star Hanging Ab Move: The legs are completely straight (tough to keep them staight when your stomach is burning so bad!!) & the entire core is engaged. When done correctly, this also creates tension in the obliques adding to the improved shape of your waistline. I like to do 4 sets of 12-20 reps here. Sometimes will I’m feeling great and the music in my IPOD is pumping me up, I’ll hold a 10lb dumbell in between my feet and do the raises.. Wow! Burns so good! Adding the resistance is super for an abdominal shock and creates a flu-like ache in your stomach muscles (not a bad thing) that lets you know you’ve been working out.
2. All Star Ab Exercise- Weighted Crunches- The abs should be treated like every other muscle in your body. Weighted resistance really stretches out those muscle fibers creating a toned, tight, hard muscle, that was previously suffering from softness. I try to do 4 more sets of 10-20 reps here that aid in cutting up the muscle and creating a hard density in the ab muscles, when coupled with strict dieting and cardio, exposes a lean sculpted midsection that is hard to touch, but easy on the eyes! Here’s a diagram of a weight crunch

Tip: Really squeeze and focus on pinching the muscles here. That little extra pause and squeeze creates more time under which the muscle is under tension which could be the difference is good and great abs!

Also a little tip to keep in mind. Throughout my day I’m constantly flexing my abs and tightening my stomach. This is a great isometric move that keeps the abdominals strong and tight, but its become more of a great habit for me than anything else. I’ve been tightening my stomach for so long and working my abs, that when I’m driving my car or sitting at my computer, I regularly tighten my stomach up and stretch out my obliques. My abs are the most important muscle that needs to be refined on my body because my core protects most of my internal organs and also has to be strong to eliminate late life back problems. So, this is a good habit to get into and will keep your stomach hard and your back and internals protected.

Working Your Abs can be done in so many ways, but these are my two favorite exercises. Adding a little weighted resistance to your crunches, and hanging legs raises will engage every muscle fiber in your stomach creating lean, hard, abs. But remember, this all means nothing and your hard work won’t be exposed unless your diet is in check and you implement a regular cardio plan.

I’m a huge golfer and follow the PGA Tour quite a bit, so I’ve been paying attention to the new age vibe and trends being set. Tiger Woods has no doubt changed the dynamic of the sport, but there is a new a trend-setter in the spotlight that is re-inventing the way a golfer looks and takes care of himself!

Camilo Villegas is a 26-year Old Young Gun on the PGA Tour who graduated from the University of Florida (Blah! FSU’s my school.. I can’t support this UF stuff too much.. ha). He’s known for his “funky” way of reading putts by crouching down on the ground to be eye level with green to see the true break. This unique way of reading greens has earned him the nickname is “Spider Man” on tour. He grew up in Medellian, Colombia and is the new poster boy for young PGA Tour followers. I took a little golf trip to Miami a few weeks ago and got a chance to attend the Saturday Round @ The WCA Championship @ Doral Resort in Miami (Where Tiger’s streak of multiple tournaments won in a row came to a screeching halt). Dealing with the crowd following Tiger Woods is ridiculous so I branched off and followed Camilo for a few hours.

A Little About Camilo:
Camilo is 5′9″ tall, and weighs in at a lean 160lbs! He is built like a surfer and probably carries a maximum of about 6% bodyfat year-round. His skin is tanned from his ethnicity, hair is long but well groomed, and this guy is constantly smiling and having a great time! Its a blast to watch him play because he’s truly loving life (Which shouldn’t be a surprise being as he’s pocketed $4 million in winnings in just 3 1/2years on tour (not to mention the bank roll he rakes in from his high end sponsorships).

Camilo’s Sponsor:
Villegas sports one of the most trendy sponsors on tour. J. Lindberg is a 21st Century lifestyle brand putting out clothes that hug the body pretty tight, and run a bit small. His apparel looks great a surfer type body that is lean with very little bodyfat. If you check out Lindberg’s site you’ll see all of his models are super thin, making Camilo probably the most muscular promoter of the J. Lindberg line.

The number of girls that scream when this kid gets close to them, is hilarious.. I saw more beautiful Latin women surrounding his every shot, than what the hottest Miami night spots had to offer! Camilo is certaintly loved..

How’s he get in great shape?
Camilo is huge fan of cardio. He grew up a skinny kid, but still pounds away at the cardio. He starts every workout with about 15-20 minutes of jogging on the treadmill (Not to mention he walks 6 miles a day on the golf course 4 days a week). His workouts consist of compound moves that focus on strengthening his core. Lots of lifting dumbells on the exercise ball forcing his stomach and lower back to support the resistance. Camilo says, “I lift heavy weights, but never get stiff and I stay long and limber because I stretch so much.” Keeping his muscles stretched out is what keeps his muscles pumped, but still loose, flexible, long and lean.

What’s his diet like?
couldn’t gather anything on his diet, but this guy wouldn’t be this fit if he were eating junk food. He’s a professional who prides himself on working long hours and focusing on his career. Camilo is totally focused on hitting great golf shots and taking care of his body. I don’t want just highlight his physique and trendy style because Camilo is addicted to his work ethic & that’s what I like most about what he’s doing. He practices his craft non-stop and is known on tour as a real work-a-holic. I think that’s something all successful people emmulate. He works his butt off, sacrafises a crazy social life for his commitment to golf, and its paying off for him. So he should be rewarded like he is! Out with the pudgy stereotype of a classic golfer, and in with the lean, trendy, charasmatic figure gracing the fairways of the “Gentlemans Game” of Golf.

I know.. I know.. Avocados are full of fat! How can anything fatty be good for you, and being in great shape, why do you choose Avocados?? (I was hoping you would ask..)

An Avocado is considered as the complete food, so much that in certain areas of the world, babies are weaned (Weaned-To take Nourishment other than by suckling.. Thanks webster!) using mashed avocadoes. This fruit is extremely rich in Vitamin A and Potassium. It is one of the most beneficial anti-inflammatory foods that aids in skin cell repair & has traditionally been used to heal numerous skin problems & allergic irritations. The pulp is also believed to be both an anti-bacterial and anti-fungal!

A Few Benefits of Avocado:

1. Used in some cultures to totally heal sexual problems
2. Great antioxidant!
3. Avocado aids in the healing of people with digestive and circulatory problem
4. Avocados properties can used as a paste to heal skin rashes and smoothen free radical damage
5. Avocado is loaded with Beta-Carotene (Leading natural substance in preventing cancer).

When you hear the words, “healthy fat”, start connecting that to Avocados. This fruit is so full of antioxidants and nutrient rich substances that it has earned the award “the complete food” (as I noted earlier). Even though it contains “fat” this healthy form of fat can play a key part in your weight loss to lean program.

Let’s see the benefits:

• Its monounsaturated fat speeds up the basal metabolic rate, as compared with saturated fat.
• Its high fat content gives a quicker feeling of satiation (”fullness”), thus helping to reduce overeating.
• Its high fat content makes an overall sound diet more palatable, reducing the temptation to binge on foods high in sugars or saturated fats.
• Its rich supply of vitamins and minerals also makes the diet more wholesome and satisfying and thus more conducive to overall health and to moderation in consumption.

I eat one whole Avocado everyday.. This is great fat for your body and would make a super addition to your fat loss diet! I used to think it tasted like grass, but now I love sinking my teeth into it. Make Avocadoes a part of your diet, and watch the weight come under control, your skin glow, and your immune system receive a nice kick in the rump!

(Sean Cassidy gets called out for being “Gorilla-Like” by a Panel of Model Critiques on the TV Show “Hot or Not”.. He’s in good shape, but maybe a bit too thick.. Also, note the comment on his legs.. When your upper body gets so big it makes your legs look small.. “Chicken Legs”.. Not Sexy.. Gotta work the legs out..)

Part of my motivation to start this column, was due to the frustration with the fitness industry pushing a look, much like a bodybuilder on everyone.. This is not the look, nor the health, I want for your body.. An overbuilt frame with too much muscle on it, doesn’t fit in professional clothes very well, doesn’t attract women (frankly is kind of scares them), & isn’t congruent with healthy/functioning organs. For long term longevity its next to impossible to retain and sustain overgrown muscle! I see the popular fitness magazines constantly pushing this look of adding as much muscle as possible to your frame. Before we take off on explaining the health risks and ugly look of a bodybuilders body, let see a picture of what I’m talking about.

Yikes! Don’t eat me! Lee Priest is the product (maybe serious steriod use.. This could be used for a great anti-steriod campaign) of overdeveloped muscle.. Bodybuilders are typically about 30-90 pounds over a healthy body weight and are putting some serious stress on their heart & their health is in serious doubt! Girls.. Do you like this look? This guy is huge, but even if he were half this size, he may still be overdone. Its tough to look good in clothes with arms this gigantic, and its just downright cheesy looking. I have seen bodybuilders that look great & aren’t overdone. I am speaking to the super thick look that carries way more muscle than their genetics can handle. I see guys around the Florida nightlife sporting massive amounts of muscle, and they don’t even seem comfortable in their own skin. Not all bodybuilders fit this script; however, it is my opinion that an overdeveloped body full of hunky muscle is not sustainable, not attractive, & not healthy.

What Does a Lean Attractive Body Look like?
I have an ongoing subscription to GQ Magazine & Mens Health to read up on new trends and find new ways to exercise and be more healthy. I think muscles are a good thing if developed in the right way, but can also be much healthier for your body AND aesthetically pleasing. Let’s take a look at Lean & Healthy pics that
women find irresistable.

Gregg Avedon and The Carlson Twins have walked the highest fashion runways and make a pretty nice living from showing their bodies off. They have muscle, but are not overbuilding their genetic frames with excessive calorie intake. They look good in any business suit, casual outfit, and most notably at the beach. These guys have the look that gets the girl. The Carlson Twins weigh 175lbs @ 6′ 1/2″, and Gregg fluctuates between 180-195lbs @ 6′1″. These guys are @ healthy sustainable weights and their bodies operate at high function. They look long and lean giving their bodies free range of motion & a relaxed look when they walk, as opposed to the beefy back that won’t even let your arms lay down by your side. Its hard to relax when you’re all puffed up.. Looking relaxed is a good thing..

How do I achieve this look?
A lean body with a little bit of dense muscle can be bit deceiving as well. When you’re lean you look bigger in pictures than you really are. Notice the models above are actu These guys are not as big as you think! They would probably appear to be too skinny to most people in person, but fashion designers are throwing bags of cash @ them model their clothes. The cuts make your muscles pop, show off your god-given bone structure, and bring positive attention to your thin waistline. To look like this these GQ models takes healthy eating full of fruits and vegetables, high lean protein, and low saturated fat diets. This healthy, attractive body & mind needs carbs (low carb is never a good option), but it needs the right kind of carbs. Fruits, Veggies, Brown Rice & Sweet Potatoes should make up the bulk of your carb content, while taking in lots protein stays high on the list. Cardio is a good idea, but should be limited if you are already skinny and trying to build a little muscle.

So, hit the treadmill, watch the excessive calories, avoid sugars and saturated fat, and keep hitting the weights.. The excessive calorie intake is what makes you look puffy, bulky, and retain water. Lift the weights to keep your muscles tight & toned (I’ve got an important post coming on High Rep vs. Low Rep and how that has no effect on making you look “bulky”), the diet is what makes you look and feel lean.. (And of course.. Say No to the Steriods! Being a Meathead is not Sexy nor Healthy..)

When deciding how much cardio to do to achieve a Lean Physique, it’s first important to establish what your goal is. However, part of this equation is to understand your genetics and what your body naturally resorts too when you’re not putting it through stressful workouts. My metabolism has always been a little on the faster side, so I’ve always been thin (not necessarily lean) with the inability to gain weight easily. (Older men have referred to me as a “flat belly” that will appreciate the fast metabolism later in life, but for years I felt my genetics were cursing my ability to gain lean muscle.) So, you first have to understand how your genetics will cheer or fear, for a little cardio added to your workout..

Cardio is a good thing.. Cardio is a great thing…

Cardio is great for the heart and offers endless value to the immune system and other vital organs of the body. It is a natural detoxifier helping the body eliminate infection and virus, and also supplies our lungs with refiltered oxygen. Cardio is good for health, but should not be abused if a hard lean physique is what your goal is.

What if my genetics are on a little on the “Heavy Side”?
Then turn and burn.. A big boned, naturally thicker frame is a body that absorbs nutrients from food easily, holds on to fat, and typically has a slow metabolism that isn’t burning calories. A heavy set body (bodyfat over 18%) needs to have its metabolism kickstarted! To do this takes discipline dieting tactics, coupled with a rich cardio routine. If you can imagine metabolism as a fire that burns deep in your stomach that breaks down food and shoots it through your bloodstream while eliminating wastes, that will help visualize how your bodytype operates. This fire probably needs to be re-lit, with a couple huge logs of wood thrown on top, in a heavy set body! Light that fire by doing 30-45 minutes of cardio 5 days a week @ 75% of your target heart rate (On a 200lb person @ 30 years old, this would around 143 beats a minute). My favorite cardio piece is old fashioned running, but the stationary bike and elliptical machine can be supplemented as well. When I’m trying to get super lean, I burn the most calories on the elliptical, but running makes me sweat more, which feels great!

What if my genetics are a little on “Thin Side”?
Rest is the most important thing for you, and if gaining lean muscle is your goal, you should not be doing too much cardio. I suffer from a fast metabolism, but still like the feeling of getting some sort of aerobics in my schedule, so I take long walks, or walk on an 6% incline for about 20-30 minutes (set the incline to build my legs up while burning a little fat. This is also a mental tool for me as a little walking lets me strap on my IPOD and get some thinking done. Some of my most creative business plans have been established while I was walking). Cardio will make your metabolism fire up even more, so if you already have the genetic fast metabolism that fire is already burning hot.. Let is burn and leave it alone. Shy away from excessive cardio. A routine of too much cardio will chew up your hard-earned muscle.

What type of Cardio Should I do for Weight Loss while retaining muscle?
This is a great question.. My suggestion for maximum fat loss while retaining muscle is to do high interval sprinting on the treadmill. Making your heart rate chase up and come down, over and over again, is a good way to set your body in fat burning mode. A good example of this proof would be to look at the physique of a track sprinter vs. a long distance runner. The sprinter is ripped with muscle, strong legs, and low bodyfat, while the distance runner is skinny with little muscle and still retains a little fat. (Asafa Powell pictured below in the yellow is my Favorite Sprinter. This guy’s ripped and totally not overdone.. Great athletic look)

Sprinting is the #1 ingredient of a cardio program designed for muscle retention with fat loss. Remember a lean physique has muscle with low body fat.. We need that muscle. Don’t go crazy on the treadmill burning calories needed to fuel muscle growth.

Cardio is a wonderful way to get lean & show off those heardearned abs and trim waistline, but depending on your genetics it can work for you or against. I would suggest interval sprinting as the main source for fat loss while retaining muscle to acheive a lean hard body, while the elliptical is also a great tool for burning up calories. Remember, if you’re a bit thin and need that muscle, but still love the feeling of getting a little aerobics in, try walking on an incline.

Enjoy the tips and implement them into your current cardio program to get “JohnFit” with a lean, hard physique!

I think there’s a bit of confusion floating around the fitness community as to the difference between Skinny and Lean, and we need to get it all sorted out..

Skinny- Very little muscle mass, skin is laying on bone, neck tends to be thin like a Chicken (Also known as “Chicken Neck, or Pencil Neck”). This type of body typically has a weak immune system, and is suseptible to illness. This body isn’t necessarily low in bodyfat but is very weak in muscle and thin-boned.. Screech Powers and “The Skinny Pirate” From Pirates of the Carribean are prototypical Skinny Pencil Necks.. (I think I remember Zak actually calling screech a pencil neck..)

Lean- Low in bodyfat, but high in muscle mass. Very strong immune system and body operates like a machine. This body takes many calories to operate at optimum level, BUT only eats the right kind of calories. This body rejects junk food and will not function on sugar, and saturated fat. A Lean Body is strong and Hard from the Density of the Muscle. Nutrient flows through this body and absorb well into the vital organs. This body is looked at twice on the beach. Lean is good!

What Do I Eat to Go From Scrawny to Brawny?
This is a question that JohnFit was faced with years ago! I was scrawny skinny and need to add some lean muscle weight. Calorie cosumption is the key. If you’re not eating your bodies not growing. If your genetics garner a skinny makeup, then you must start eating. You need to eat lots of protein! Fish, chicken, even a little red meat isn’t a bad thing. Turkey, and Tuna are Your New Best Friends. Carbs are also important! Your body needs carbs. Fill up on brown rice, sweet potatoes and Oatmeal. All of this low carb to get in shape is only nonsense for you. You need Carbohydrates to fuel your soon-to-be muscular frame. The Key is Sugarless Carbs. There’s very little sugar in Old Fashioned Oats, wheat bread, and brown rice. Eat up these good filling carbs! Fats.. Your body needs fats.. Good Fats such as; Olive oil, Fish Oils found in Salmon, Nuts (Specifically Almonds are my favorite) are to represent about 25% of your diet. Again, the key here is Fat without Saturation, but a little Red Meat will Do Your Body Well.. Bottom line: Feed your body with alot of calories.. You need the nutrients..

How Do I Need To Work Out To Go From Scrawny to Brawny?
You need to add muscle, so the key is to get stronger. Lift Heavy Weights! I believe there is a relative positive correlation between muscle size and strength. You should be lifting around 4 Sets of 3-7 Reps to build density in Your Muscles. I would stick to this low volume, heavy weight for at least the 6 straight weeks.

How Often Should I lift?
The reason why you’re so skinny is because you probably have a high metabolism. So, stay away from the cardio, and lift 4-5 days a week. I prefer lifting one muscle per workout if you’re trying to add muscle. Alot of fitness enthusiasts disagree with me, but the most important thing you need to focus on is tearing down that muscle, eating, and resting. Overtraining is much more common than you think. Your skinny body needs to relax while absorbing nutrients to feed your new found lean muscle. Blast each muscle with about 12 sets in a rep scheme of 3-7.. Again.. You need Muscle first, to be lean.. Eat, Eat, Eat.. Then Eat again.. Quality calories as much as you stomach.. Shoot for gaining around 1-3 pounds a week.

What Type of Exercises Should I Do?
Focus on Compound Movements.. Squats, barbell presses, deadlifts, barbell curls, skull crushers.. Stay off the machines and pick up the Free Weights.. You need to tear down the “Fast Twitch” Muscle fibers in your body and compound movements are the way to do that.. I will posting an article later on the difference in each type of muscle fiber in your body.. For now, hit those compound movements explained above with heavy weights to stretch out those muscles for growth!

A typical skinny body with high metabolism will add about 70% muscle for every 1lb. of weight gained, if you’re lifting weight and eating clean calories. This Takes Descipline to not stuff yourself of sugar, but focus on Food Consumption here and building that dense foundation of muscle with heavy weights to see results. Remember we need muscle first, before we can achieve a lean physique.

When this program is used with discipline, here’s the transition you’ll see.. Anythony Ellis is the Template Example of Acheiving the lean results from a Scrawny to Brawny Program.

30 Lbs of Natural Muscle Gained and actually lowered his body fat… In only 12 weeks!! That’s good Work.. You can Do it as well.. Just Takes Discipline & the right program!!

John Fit..