How to lose weight…. The can’t fail, works every time fat loss and exercise solution

You probably already know that weight loss can be a rough thing to
go through. What if I could give you a works every time solution?

First, you need to focus on losing body fat and not losing weight.
You want to lose body fat and keep lean muscle. Losing weight
can mean starving yourself, losing lean muscle and holding on to
body fat.

Second, you need to know that there is no secret weapon. If you are
looking to lose 30 pounds in one week, forget it!

Fat loss should be healthy and not a quick fix.

Third, you need to be willing to make a change. You need to change
your eating habits. Most of men and women are psychological eaters
they eat just to eat, stress, boredom, social events meaning we eat to
feel good.

You need to know you have bad eating habits before you can change,
if you are in denial, you will never be in control.

Moderation will not work. Why? If it did no one would be fat or unhealthy.
Moderation is a great concept the only problem is your habits will not
allow you to eat the foods you love in moderation. The more you think
about food the more you crave it.

You need to know why you need to change. You can’t do it for anyone
but yourself. You can’t do it for your kids your parents, your husband,
or your wife. You need to do it for you.

You need to have a goal. Then you need a plan of attack. If you have
failed in the past it’s because weight loss and your health are not that
important to you. Food is your master.

You need a clear weight loss goal, one you can live with. A goal that
will not get you overwhelmed. Take it one step at a time. You need to
write down your goal and keep it with you.

If you are 30 pounds overweight you can’t expect to lose 30 pounds
in two weeks, it won’t work. If you wanted to lose 30 pounds in three
months you would figure how much is that every week it’s about 2.5
pounds every week and that is very easy to reach.

I will show you how to lose weight even quicker and safe if you just
follow what I say.

You want to eat as natural as possible. Lean meats, chicken, fish
eggs, nuts, seeds, vegetables and fruits and drink as much water
as you can, replace almost all other beverages with water.

Stay away or limit pastas, breads, sugars, (cake, candy, cookies etc,)
soda, Limit how much dairy you eat ( milk, cheese, yogurt etc. ) it’s
high in calories and you don’t need it.

If you eat from the list of natural foods and eat more vegetables and
fruit you can’t fail. Some things you need to know. Always eat fruit on
an empty stomach and best in the morning, you will burn the sugar off
through out the day.

Bring healthy snacks to work vegetables, fruit, nuts, seeds hard – boiled
eggs etc so when you get hungry you will have something to snack on.
You don’t want to get hungry and start thinking about food. Stay away
from all vending machines. No granola bars.

Drink water through the day. It will make you feel full and will flush out
your system. Water is the second most important thing we need to
survive, air being the first.

3,500 calories equals one pound so if you eliminate one 500 calorie
snack from your day you will lose one pound a week just from giving
up one 500 calorie snack. If you start to do a little exercise everyday
and doing it when you can the results will come faster. Walk when
you can, and yeah men can walk to. Walking works for men and
women.

Burn an extra 300 calories a day drop a 500 calorie snack and you
will have a 5,600 calorie almost 2 pounds a week from hardly doing
nothing. Try it, It’s simple and works.

Johnny Grube working with 100lb heavy bag

When I talk about real world functional strength I talk about situations
I have had in over 30 years of being a laborer. I have seen many many
with bad backs,shoulders,knees. Most comes to lack of real functional
strength. Real functional strength is built by using your body as one
unit, it’s never about isolating any muscles or looking pretty.

Taking weight gain and supplements won’t help build any type of functional
strength as a matter of fact steroids won’t build functional strength. Steroids
will actually weaken the tendons and ligaments of the body and cause more
injuries.

The only real way to build real functional fitness is to train functional when
ever you can. You want your body to operate like a machine, a machine
that can move, bend, stretch, reach, jump, run,twist, turn and climb without
getting hurt.

You can’t fool your body into thinking it’s functionally fit, your body will
let you know. I gave up trying to be the real big guy or that ripped to shreds
guy, I found it doesn’t matter what you look like it’s how your body responds
to the rigors of functional training.

There are a lot of experts who will tell you they are experts and will tell you
how to be functional fit, but few are functional fit. Functional fit is not the guy
with the 19″ arms it’s that little dude over there throwing tons of concrete
in the back of a truck, it’s that guy pushing wheelbarrow after wheelbarrow
of stone.

Training with awkward type movements, unbalanced, no place to grab makes
training that much harder and builds functional fitness. I see a lot of men doing
farmers walks and I would love to know where in real life  you would be
carrying two of the same objects of the same weight in your hands at the same
time?

Try doing a farmers walk with 100lbs in only one hand, doing that will force
your body to tighten and work the muscles on the opposite side of the body
forcing the body to try and stabilize. Try shouldering a weight, sand bag
Heavy bag on one shoulder and squat or try to squat down and pick things
up.

Toughness Builds Winners

Johnny Grube

I love the fact that I no longer need any equipment to get a great ass
kicking workout.For instance I was running short on time today so
I did a quick non stop bear crawl workout lasting 7:11 seconds to
complete. Walk off 5 yards then do 50 – 5 yard bear crawls,
turn the cone and come up and jog back and go again, no
rest.

Sounds easy. But the way it works the body will have you sucking
some serious air in a short time.

Yesterday went to the park to train and got down there and it was packed
with a family reunion. So I had to change plans when I got there. I walked to
one of my favorite 60 yard hills, laid down cones 5 yards apart and
did a 5 yard bear crawl right into a hill sprints walked down and
went again right away.

Each bear crawl/hill sprint took about 13 seconds for all 10 rounds
( sets ) and the last sprint then I bear crawled head first down the hill
no rest until I was where I started.

So far no equipment in the outdoor gym. But this what makes the outdoor gym such a
great way to train. You can train anywhere or anytime. Often when I travel or am in a
different area I always find a place to train, new place new things to do. The outdoor gym
is only limited by your imagination.

The outdoor gym is for the man who wants to train forever, the man who never needs to
step inside a gym if he don’t want to. It’s for the man that doesn’t want to clutter his house
with equipment. It’s for the man that wants to become one of the elite.

You can go anywhere and find a place to train and never ever need a piece of fitness
equipment as long as you live. Everything you need is all around, just look.

I will often find odd things to climb or do pullups on. I will do pullups on tree
branches, with towels, on rafters, soccer goal nets and even football goal posts,
you  will build a strong powerful body training as natural as possible, it’s
almost a guarantee.

As you already know we have a child obesity epidemic. Why are children
getting fatter and fatter? We blame today’s society for this problem. We
blame television we blame lack of exercise we blame the schools we
blame everything for this epidemic except for the real cause, the parents.

I’m blaming the parents of fat children. You buy the food, you cook the food
you watch them eat the food, so how can you blame anyone or anything
except yourself.

The parents are causing these children lifelong damage and ridicule. Kids
are mean and by over feeding your child you are setting them up for attacks
as well as lifelong disease.

Parents need to be role models for their children, like the old saying
“monkey see, monkey do”. If you are stopping four times a week to
buy fast food and are buying gallons of soda, it’s your fault. You are
killing your children.

What I find ironic is if you starve your children you are a criminal, but
if you over feed your children you’re a good parent. Think about it
does your child drink more soda or water? The answer is soda but
if you don’t offer it, they can’t drink it. Water has no calories and we
need it to survive, soda has 150 calories and eats the paint off
cars. So what’s the better choice?

There are many excuses as to why parents don’t monitor their children
but you could make better food choices, teach them a little about the
benefits of exercise and health and turn off the television and send
them outside.

Parents need to take charge instead of blaming everyone and everything
for their problems take a stand and just say NO!

You probably already know this, but if you look around you will see a mountain
of fat everywhere you look.  Men, women, teenagers and kids, and every year
people get fatter and fatter despite all that they know about nutrition.

So why is this becoming an epidemic? Because people don’t care. They
have grown accustomed to being fat and out of shape. People by nature
seem to always follow the masses, and because more than half the world
is fat, unhealthy and out of shape it has become o.k. it is now socially
acceptable to be this way.

Most of today’s men should be ashamed of themselves. Weak, soft and fat,
and not a care in the world. Men think that if you aren’t a meat and potato
guy you are some kind of sissy. A lot of men think to have fun and to relax
you need to pour gallons of booze down your throat.

So let’s add drunk and stupid to the list. All men have egos and most will tell
you that they are good shape for their age; yeah round is a shape but I don’t
know how good it is.

It just comes down to being lazy and not caring about what’s important in life,
their life. Lack of physical exercise and excess eating is making these men
pathetic men. Men are supposed to be strong and fit, it’s been that way from
the beginning of time, it was their job to protect and serve. But today’s women
are making these men look even more pathetic.

Watch men today, they can’t even lift small objects in their car or truck without
the help of a store employee, I love when the girlfriend or wife stand there
watching and probably thinking didn’t I marry a man?

Hey men, ever go home and your wife moved all the furniture around all by
herself.  The reason is she knows you can’t do it without hurting your back
and then calling off work.

The young and the old alike are just killing themselves and with the rising cost
of health insurance soon it will be so high that even employers won’t be able
keep up with the cost meaning you will be responsible for your own health care.

Hey, eating less, and more natural foods and a little physical activity will go a long
way.

I will give you great workout that you can do without any equipment that
will build quickness, and burn fat: The pushup sprint.

Simple mark off 10 to 20 yards, start in the pushup position then explode
into a sprint walk back and repeat. Every sprint you need to stay with or chest
completely on the ground. I did 50 in a row it was tough I was sore the next
day. So be careful not to over do it.

Watch the video

Toughness Builds Winners

Johnny Grube

P.S. Checkout “ The Wildman Training program” if you want to change
your level of fitness from lard ass to hard ass.

http://www.wildmantraining.com/products/manual/

I love taking simple exercises and making them ass kickers.

I love the jump rope and for about $ 4.00 you can get a
speed rope and all the athletic, not to mention fat
burning workout.

If you add plyometric pushups with the jump rope now
you have a chance to become athletic, burn fat, save
lean muscle and build explosive power and build a high
level of stamina, muscular endurance all in one simple
workout.

The workout is a simple concept but will test even the fittest.

Jump Rope 100 times as fast as possible, keep the knees high.

Drop down for 10 plyometric pushups:

Hands close, regular, wide,then staggered each arm.

Repeat this for 10 rounds non stop.

At the end of the workout work a little harder, always finish
your workout strong. When your strong at the end nothing will
stop you.

Watch this video of the jump rope/ plyometric pushup workout
and do it just as I did.

Toughness Builds Winners

Johnny Grube

http://www.wildmantraining.com/products/manual/

Everyone has their idea of what hard core intense training is. People will
tell you how certain bad asses train. I look to the real men, the fitness icons
for advice; I look to the prisons to the men that are caged like animals the men
that train in small cells or in the yards no special equipment just their
bodyweight to become extremely fit and strong.

But I have never heard of convicts doing one legged pistols or pistols to
basketballs in prison, they keep it simple, they aren’t worrying about muscle
mechanics they worry about staying fit so they survive.

Check it out yourself. They do nothing complicated. They aren’t gymnasts
there not certified trainers or rocket scientists they are drug dealers, rapists,
murderers. Survival of the fittest is all they care about.

Most of today’s men train in a climate controlled environment I train in outdoors
in extreme heat or extreme cold this type of training builds mental toughness
just as physical toughness.

The military is even getting fatter and fatter recruits and can’t get them
to get into great shape reason is because they just don’t care. Until
we can stop eating smoking and drinking at every chance we get you will
get what you get a fat military.

As a matter of fact men that train using their own bodyweight are the fittest
in the world, it’s not the weight lifters it’s the old school bodyweight trainers.

I think I know why bodyweight training disappeared for a long while
it’s because it’s hard brutal work, you need to use your own bodyweight
and most people can’t  it’s too hard, lifting weights you can always use a lot
less  weight and take it easy.

Try a basic bodyweight training program for a month and come back and
tell me that it doesn’t work.

Try this basic workout from Paddy Doyle’s book “PURE GRIT” it’s modified
but tough just the same.

100 pushups – 100 crunches – 100 bodyweight squats – 100 squat thrusts
100 burpees

Simple, move from 1 exercise to the next, taking no more than
10 to 15 seconds between exercises. If you can, move through
each exercise with no rest.

Toughness Builds Winners

Johnny Grube

www.wildmantraining.com

As you probably already know I’ve been a laborer all my life. I was
always awed by strength. So, from the time I was 12 years old I started
lifting weights and reading anything I could that would get me stronger.

All I cared about was getting to the gym for the basics. Bench press,
deadlift, squats, curls, any and all pressing movements, weighted dips,
weighted pull-ups etc.

Never really having any role models and only reading about strength
I drew one conclusion. Being bigger and stronger than everyone else
was the way to go.

As time went on, I got bigger and stronger. At one point I got hold of
a book that changed what I did and gained 30lbs in 1 month. It was
brutal, but I would have paid almost anything.

Eventually at my heaviest I was 240 lbs and stood 5’7, a lot of weight
to carry around but the 21” neck and 18 ½ arms oh, yeah my 38” waist
made it worth it.

Like I said I was a laborer, and spent most of my life in the trucking
business working the dock, loading and unloading trucks.

We would have feats of strength contests and would have wrestling
matches in trailers, outside, guys would get dock beatings
( everyone would rush you and beat you down) and guys
would even punch out go across the street to fight, then come
back then go back to work.

I loved the rough and tumble environment.  And it might be hard to believe
but I played a big part in this.

Like I said there were plenty of wrestling matches. One day a short stocky
Marine, who lifted weights, had huge thighs was would do front squats with
405lbs and had a 300lb bench press and weighed around 200 lbs.
One day he went into a trailer to wrestle his opponent 150lb part-timer tennis
player working his way through school.

After about 2 minutes the marine was so winded that his face was red and he
couldn’t catch his breath, you would have thought he was 70 and smoked
3 packs of cigarettes a day.

We hassled him and teased him about how this thin tennis player kicked his
ass. So what happened? All his strength, the 405lb front squats the 300 lb
bench press were absolutely useless against someone that weighed 50 lbs
less and that had a little of bit conditioning.

That’s why over the years my philosophy has changed. The key is
conditioning. All else being the same conditioning will always win.

I don’t care if you are fat or muscular the more weight you carry the
harder it works on your heart.

So before you embark on all the new old school training programs
think what you are training for. If it’s to get bigger, stronger and fatter
go ahead follow the masses.

If you want to become physically fit, train to become physically fit.

The 5 yard 50 times Bear Crawl workout:

Mark off 5 yards – Bear Crawl 5 yards, pivot around the cone coming
out of the Bear Crawl, jog back get set and go again. No rest just keep
going.

You will feel this throughout the whole body, your neck will even be sore
the next day as well as your arms and shoulders.

It shouldn’t take longer than 12 minutes.

http://www.wildmantraining.com/products/manual/

Toughness Builds Winners

Johnny Grube

P.S. If want to be like the 150 lb tennis player and get into great
physical fitness order “ The Wildman Training Program” if you want
to be like the guy that was doing front squats with 405 lb go
somewhere else.

Most of the programs out there are for the weak man. Men that
think that strength is physical fitness.

I probably have a bigger library of training books then most library’s
and there is only one or two that actually are worth anything.
Don’t get me wrong you can learn a lot from anyone, but it’s the
people that think these pretty packaged programs and books are
going to get them in to some kind of super human shape.

Most of the books have hardly any workouts and the ones they do
put in there, very few will do them, they just like to put the book on their
desk, get on the internet and tell everyone how this is the greatest book.

Yeah,I sell training manuals and can care less if anyone buys them, because
they’re for a different breed of person. A person that can and will push
themselves harder and farther then the last time, the one that will sweat
and then sweat some more, the one that will push when his body tells
him to stop.

I have a few books that have the word ” conditioning” in the title but
there are very few conditioning workouts. The books should change
the word “conditioning” to exercise.

A while back a read a blog that said with the name ” Wildman” I would be
lifting rocks, logs, fighting bears. Well if these so called men seen any
of my videos they would know I could lift rocks, logs I never fought
a bear, but I did bite a dog!

Most of you are getting scammed from men that don’t really do
bodyweight training. Most of them lift weights.

They use the bodyweight training as a way to suck you in.

There are even books out there about about how the convicts train,
I’m not saying that I was in prison but know enough about the prison
system either through people that work there or from the people
that did time and what I have read in these books is bull.

There are men in jail that train and they are strong and fit
and it’s because they have a life time to train and recover
but I have never heard of or seen  these prisoners doing pistols
using kettles or some of the other things I have read in these
books.

My next point, ” The strong survive” In prison do you think
that to survive you need strength or you need to have
a high level of conditioning?

I have said it before, you can have all the fancy equipment,
best training advice all the best supplements and walk around
all jacked up and all tattooed up and you still won’t survive
without being conditioned.

I only listen to the really conditioned and strong, the
men do it everyday not the ones that just write books
because it’s the new fad.

So keep doing all the pistols and handstand pushups
and think you are getting into great shape and neglect
your conditioning and I hope that you can last more
then 2 minutes when the time comes.

Because I have never seen the bigger stronger guy
get his ass kicked because he ran out of gas, Yeah
right!

Remember, You can get strong and not be conditioned,
but it’s hard to get conditioned and not get strong.

You want to try this conditioning workout? All you
need is a deck of Pinochle cards.

Simple, Black card – Burpee.
Red card – Pushups and Squat thrusts.

Usually you do one exercise per color but on the
red card you will two exercise’s.

Do whatever number comes up. If a 10 comes
up do 10 Squat thrusts then start doing 10 pushups
continue through the deck.

All face cards are 10 everything else is face value.

Try getting through this in 20 minutes or less.

Toughness Builds Winners

Johnny Grube

P.S. I know ” The Wildman Training Program
has 67 Intense circuit workouts that will
have you in pain in no time!

The Meanest and Cruelest fitness program
around.

If you want a quick ass kicker try the 3 pushup shuffle burpee.
The great thing about using your own bodyweight is you never
get bored.

This burpee is tough because of the many different body
movements it takes to complete it. The key to becoming
extremely physically fit is to always be changing movements.

The more body parts you use at one time will build great
body awareness. Build power, quickness, endurance,
muscular endurance etc.

The more of the body you get involved at one time, the
more calories you will burn.

This quick workout will bring you to your knees in quick
fashion.

The workout:

Work 100 yards as fast as possible. Rest when you have to
but go when you can. It should take no more than 8 minutes
to get the 100 yards.

Rest 3 or 4 minutes then repeat it.

On the next set try and beat your time from the first session.

To get in great shape and physically fit is to get stronger and
work harder at the end of the workout. Anyone can train hard
in the beginning. The end is where toughness is built, where
the sweat and pain are the rewards for real physical fitness.

Toughness Builds Winners

Johnny Grube