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O/T: HEALTH No nonsense fitness

Raveling

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I'll probably eventually make this into a fitness program/product, but I'll give it away here for now.

I've been researching and doing bodybuilding, strength training and fitness for about 37 years now.

I've done the same basic routine for the last 15 plus years because nothing else works better.

I'm writing this to make myself publially accountable to write the framework article here soon ish, no promises on the exact eta, but not now on my phone.

Great and effective info to come soon.

Tim
 

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Johnny boy

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selling fitness information products is a great way to get started in entrepreneurship and learn a lot about websites/selling before you move on to a much better type of business that has a better supply/demand ratio (millions of fitness influencers).

That said, feel free to make me eat my words and become the next Kinobody.
 

Brian Suh

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I'll probably eventually make this into a fitness program/product, but I'll give it away here for now.

I've been researching and doing bodybuilding, strength training and fitness for about 37 years now.

I've done the same basic routine for the last 15 plus years because nothing else works better.

I'm writing this to make myself publially accountable to write the framework article here soon ish, no promises on the exact eta, but not now on my phone.

Great and effective info to come soon.

Tim
Excited to hear!
 
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Raveling

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Thanks Brian, please keep me accountable to my promise, I've already spent to much time here today, so not yet:-?
 
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Raveling

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selling fitness information products is a great way to get started in entrepreneurship and learn a lot about websites/selling before you move on to a much better type of business that has a better supply/demand ratio (millions of fitness influencers).

That said, feel free to make me eat my words and become the next Kinobody.
Thanks Johnny boy,

I'm just tired of all the noise and bullshit out there, very little has EVER changed in the last 35 years wrt what actually works, most stuff is just micromanaging micronutrients and micro variables
to sell products other largely irrelevant crap to sell minimally effective and often ineffective shit supplements that do far more for the seller than their customers.

Good EFFECTIVE stuff to come...soonish
 
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Raveling

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The first installment so I can keep it coming in pieces.

Ok foundational concept #1

INTENSITY TRUMPS ALL!!!!

Over the 35 plus years I've been strength training different training variables come and go, likely to keep the scam machine that is most of the fitness industry a moving target and customers feeling like they need to buy the latest and greatest, when it's virtually all OLD and recycled.

I spent YEARS testing different training variables, "shock your muscles" was big decades ago.

The ideal ( dogma ) was that if you were constantly changing exercises, and varying the angles it'd lead to maximal muscle growth and strength gains...HORSESHIT!!! ***

What the "experts" selling this nonsense didn't know, or knew but didn't share is that every time you do a new exercise you get rapid ( illusory ) gains in strength.

The truth is most progress you experience in rapidly increased rep counts at the beginning of a new exercise is due to NEUROLOGICAL adaption. That means your brain, nervous system and muscles are learning how to efficiently perform a new kinetic chain ( sequence of movements ) they've never done before. IOW your nervous system is learning HOW to do the movement the same way it does when you learn a new dance, how to walk or ride a bike. When you start, you, your brain and muscles suck at it and are therefore REALLY inefficient at the movement and burn much more energy doing the movement than once you get better at the kinetics of it. Think the first time you tried rollerskating, snowboarding...it was exhausting.

Fast forward to a few weeks later and you THINK you've made amazing strength gains, except it soon plateaus. Clearly it seems Arnie was right...except, he wasn't. Constantly changing exercises is an exercise in self-delusion., you adapt to the movement neurologically, then plateau. Rinse and repeat...

IFF, on the other hand, you did the SAME MOVEMENTS for an extended period of time the electro-physiological adaption would end ( removing it from the equation ) after which any increases in reps or weight are REAL strength gains since neurological adaption is long since finished.

At 52, doing the same exercises EXACTLY for YEARS ON END, my reps and strength still goes up in some, or even MOST exercises EVERY TIME I train!!!

Since that's been consistent for most of my strength workouts for most of the last 35 years, I can tell you without hesitation IT WORKS!!!

To increase strength & / or size INCREASE INTENSITY through more challenging exercises and increased weight / difficulty WITHIN the same exercise.


Next time I'll talk about the super-compensation curve and why most of you are lifting WAY TO OFTEN, and wasting your time.

Tim

***P.S. Time under tension, higher reps, shortened rest periods and any other variable is outperformed by increasing intensity. If you don't believe me, do your own testing and share the results here.
 
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Raveling

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As promised, let's talk about the super-compensation curve.

It's so basic that almost everyone ignores it:-?

It goes like this, you train to failure, your muscles break down, you're weaker the next day than before you exercised, sometime after that your muscles recover ( super-compensation ), you get stronger than before exercising in response to said exercise. That's it:)

Here's the trick though...how long should you recover? One day right? NOPE Two? No again. For MOST people it's around SEVEN DAYS!!

BUT, it is a completely individual thing, and depends on your body, and your workout schedule should be built around YOU not you around IT.

Mine is eight days and has never changed. I often wondered whether it would change with age, but so far it's stayed exactly the same for decades.

Here's how you find your super-compensation curve:

1) Grab any workout or continue with the one you're doing. Shoot for the 8 to 12 rep range for every exercise.
2) Train to failure ( until you can't do even one more rep ) but TRY as though your life depended on it. ( Remember intensity matters above all else for building strength and size. )

And RECORD the number of reps and the weight you used for each exercise!!!

3) Recover the next day DO NO EXERCISE!!! Normal everyday walking, and movement is fine.

4) Repeat the above pattern adding one extra day of recovery each time you do it.

It'll look like this:

Workout 1: Train then rest / recover for 1 day.
Workout 2: Train then rest / recover for 2 days.
Workout 3: Train then rest / recover for 3 days.
Workout N: Train then rest / recover for N+1 days.

I repeat, for MOST people it's around 7 days, but you can't know without testing it.

Repeat this cycle of longer and longer rest periods until you see your reps or strength fall.
The peak, the day before performance goes down is your ideal workout day.

You CAN shortcut the process and start at 7-days rest, but what if you're a freak of nature and your curve is three or five days, so don't be lazy about being strategically lazy ONCE to make maximum progress for the rest of your life.

Once you have the number dialed in you can retest around that number in years to come if you want.

That would be like this:

My super-compensation curve is 8 days, so I could do the above process starting at 6 days rest knowing it probably hasn't suddenly changed by much.

If you don't get a peak like the first time, you may actually need to recover fewer days SO maybe start at 4 days and repeat the process until you find that peak.

It should ALWAYs show your strength or reps going up, then suddenly down ( peaking ) if you're in the right recovery range.

That's it. Go test it and share your results.

Next time, I'll talk about how many sets you should do, most of you will be shocked :eek: and outraged:rage:

Tim

P.S. Some of you may wonder if your super-compensation curve is different for each muscle or group, I don't know.

All I can say is you can test it using the above procedure for every muscle if you want, it'll take forever:arghh: but my gut and experience says it's probably a whole-body thing because my strength goes up on 30% - 50% or more of my exercises every time, or almost every time I work out and has for decades as long as I train on day 8.
 
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Raveling

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You should ONE SET using isolation exercises.

YES, I said ONE SET per muscle using isolation exercises.

Test it, and see for yourself:)-

Next time, why one set, and next after that...why use currently unfashionable isolation exercises instead of the cyclically and currently hip compound movements.
 

AlexDep89

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Being into the science of muscle building and exercise, I love to read your posts.
Now that being said, I do think the saying applies that: the proof of the pudding is in the eating. What I mean is, I would love to read some of your strength stats and maybe some pictures through the years.
 

Teddy L Wang

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Go for it, man. And tell us how it goes. :)

That being said, "The Encyclopedia of Bodybuilding" by Arnold Schwarzenegger (IMO) is the only book anybody should be reading on bodybuilding. He and his generation, some of who he's trained with, have reached the pinnacle of bodybuilding and our human bodies have not changed since then.

Anything anybody has to say about anything related to bodybuilding is a "me, too" after Arnold (and his generation). So, the wheel has been perfected since long ago. Look at the bodybuilders today verses the bodybuilders of his time. Today, they all look the same (IFBB pro- not saying that's bad, btw. They're all strong af). When Arnold was in his twenties, though, each bodybuilder had their own physically shaped style: Franco Columbu, Lee Haney, Flex Wheeler, Dorian Yates, Serge Nubret, Ronnie Coleman... The eating and lifting methods that made them gods apply today.

However, we are only able to see the aftermaths of Arnold and his generation's potential physical repercussions over time. Maybe there is new research on which training moves and methods atrophy the body, as well as which foods destroy the body over time and how..
 
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Raveling

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Being into the science of muscle building and exercise, I love to read your posts.
Now that being said, I do think the saying applies that: the proof of the pudding is in the eating. What I mean is, I would love to read some of your strength stats and maybe some pictures through the years.
IFF I could find/have my workout book I've never tracked it for anyone but myself and now I use Google keep and just write over lower reps as they go up.

In simple terms UP means UP, my strength still increases in a good portion of my exercises every time I work out on Day 8 ( most times ), as it did my last strength training session two days ago, and virtually everyone before, using the same exercises.

Below are a Fat Tim and a Slim Tim pic, but again I've never intentionally tracked or documented it except for myself. The pictures are so many years apart as to be virtually meaningless, other than showing that I was fitter by far in my 40's than in my 30's, and sadly I never even took a photo of myself in peak shape, I'm aiming to replicate that now, but I'm at least months away on the fat loss front.

Attached are Fat Young, and much Fitter and Older Tim Images.

I was just about to offer my recent stats, BUT, I just write over my old reps in Google Keep when they go up...because they went up, so I don't even have those:-?

Right now the only proof I'd have would be to shoot a video of me doing exercises most people have never done, because I invented them, and some that everyone has done ( a variation of ). And possibly demo them again when those reps go up.

I will commit to doing at least the first. You're welcome to replicate them if wish, at the very least you'll be able to see just how hard my exercises are for yourself if you do.

I don't have said footage yet so keep me accountable to that promise and I will post it here sometime in the future.

Fat Tim cropped 50 percent.jpg Slim Tim.jpg
Fat Tim 3?ish Fit Tim about 45ish
 

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Raveling

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Go for it, man. And tell us how it goes. :)

That being said, "The Encyclopedia of Bodybuilding" by Arnold Schwarzenegger (IMO) is the only book anybody should be reading on bodybuilding. He and his generation, some of who he's trained with, have reached the pinnacle of bodybuilding and our human bodies have not changed since then.

Anything anybody has to say about anything related to bodybuilding is a "me, too" after Arnold (and his generation). So, the wheel has been perfected since long ago. Look at the bodybuilders today verses the bodybuilders of his time. Today, they all look the same (IFBB pro- not saying that's bad, btw. They're all strong af). When Arnold was in his twenties, though, each bodybuilder had their own physically shaped style: Franco Columbu, Lee Haney, Flex Wheeler, Dorian Yates, Serge Nubret, Ronnie Coleman... The eating and lifting methods that made them gods apply today.

However, we are only able to see the aftermaths of Arnold and his generation's potential physical repercussions over time. Maybe there is new research on which training moves and methods atrophy the body, as well as which foods destroy the body over time and how..
I had that book and well, it was really out of date wrt modern training ( unless he's updated it over the years ), but the exercise variations are amazing and copious. Lots of great information as long as it's been updated.

Understand that Arnie, and ALL bodybuilding champions are genetic exceptions/freaks. Probably millions of people work as hard and follow everything Arnold did and didn't get NEARLY AS BIG.

Tremendous commitment + exceptional protein synthesis capacity ( one in millions ) = champion bodybuilder

Most people could do exactly what Arnold did for a lifetime and would never get as big as he was at 20 years old.

Arnold's 5 hour a day routine would probably be considered a retarded waste of time by any professional champion bodybuilder today.

I've read that Ronnie Coleman works out about 6 hours a week, and he makes Arnold look like a weak malnourished child by comparison. The same article said other top professionals work out as little as 4 hours a week. The author claimed he knows these guys personally, but I have no way of verifying that.

Feel free to check online, but I very much doubt any professional trains in any way that resembles 5 hours a day like Arnold talks about in Total Recall.

I can tell you and have been telling you here, it's WENT and is going, well doing the same fundamental routine for about 18 plus years now, after trying everything I could find over the previous 18ish before that. ( some breaks, but the results have been consistent for decades from the SAME principals applied to any strength routine )

I'm sure you'll be underwhelmed by my photos, because unlike Arnold, I don't have exceptional protein synthesis and have what is probably a testosterone insensitivity, which I'll explain in this thread eventually ( it's more neuroscience than strength training ).

My routine is FAR closer to Dorian Yates, VERY intense effort, ONE set. He usually did two warm-up sets and one working set for each exercise. NOTHING like Arnold did.

I have a friend named Paul, he's pretty huge, and he said it well, "I get bigger no matter what I do." as long as it's challenging most huge guys are huge because EVERYTHING works for them, the reverse is also true, I used to do 16 sets per muscle, 2.5 hours a day, 6 days a week and it didn't work better than one every 8 days does.

I hope someone here is brave enough to try what took me over a decade to work out, my methods are empirical and results-based, not experimental.

It's most similar to, and strongly influenced by John Little's Max Contraction Training.

I don't exactly do Max Contraction training, it's similar in several respects, but different in others I'll explain why in a future post.

While Arnie's book is an amazing tome and has lots of good information, the information training principles that I read within, were outdated when I last read them 20 plus years ago.

Tim
 

AlexDep89

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I really find it great that you replied on my question.

Now to be a bit harsh (meant in a good way, to help you since I'm a buyer off fitness products so I'm technically part of your potential buyers group):
* The pictures are in no way impressive to me. (I look more like fat Tim myself. So it is not meant to be offensive. But considering you want to build a fitness product, and considering what kind of epic physiques are out there, those won't cut it.)
* It feels a bit off that you can't give a strength stat. I can imagine you invented exercises, ok. But I assume you also use tried and tested exercises (ex: Bench Press, Squat, Deadlift, Overhead Press, Barbell Row,...) and one would assume you know by heart your current working weight, or a Personal Record in such a lift. The whole talk about you keeping tracking on Google has not much to do about that I believe.

So this is a bit of feedback meant to build you up. Maybe test out your strenght in some lifts, and post them here. See if they impress people or not. Same with making a simple picture of your body. This can give good information into writing a sales page (ex: if body is impressive, but lifts aren't, then don't mention the stats )
 

Brian Suh

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Being into the science of muscle building and exercise, I love to read your posts.
Now that being said, I do think the saying applies that: the proof of the pudding is in the eating. What I mean is, I would love to read some of your strength stats and maybe some pictures through the years.
Strength does not equal looks. I can bench 335 but barely look like I bench 225. But I love being strong so idgaf. To get size you need to focus on mind muscle control and that is hard to do lifting heavy
 

Kevin88660

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My sentiment is that the business of fitness is not in the type of exercise. It is more about giving behavior advice that lead to consistent behaviors.

A lot of advice that is taken as the holy grail is simply not optimal for someone without understanding his or her circumstances.

I personally experienced weight gain after college. Many similar people surely have similar problems. If you google for “solutions” you will find incredible easy solutions. Just do intermittent fasting and exercise three times a week with either resistance training or high intensity interval training.

The problem is its not going to work. Let me tell you why.

If those people who seek help could be bothered to stick to a simple regiment effortlessly they do not need to seek help on the first place. People who seek help are most likely have some sort of dependency on food as a form of stress relief and do not enjoy exercise that much.

What really could be a useful attitude for those who seek help should be, okay first accept that fact that you need to put in effort for this and not looking for shortcuts. Slow down your social life and slow down your work first and put fitness as priority for now until you set the habit on auto pilot.

Go for a strict calories counting regiment with no cheat days and exercise five days a week.

It is difficult for fitness instructors to understand because they have never been unfit before. For people who seek help there is no in-between or moderation. We either get ripped or stay overweight. The human brain is simply not programmed to tackle your weakness efficiently with minimal effort without putting it as a top priority.

Let me give you another example. I am never a facebook addict or alcoholic. I find facebook not interesting at all and I find alcohol just like a bitter soft drink.

I have no problem doing social drinking or checking facebook once a week to wish people haply birthday. For some others they cannot. They need to completely delete facebook or it will consume them. They need to quit alcohol completely or alcohol will conquer them.

If you have a weakness in life you need to give 100 percent of your effort and attention to conquer it or it will enslave you. There is no in between. I just think that if more fitness instructors could realize the behavior difference of individuals it will be helpful.
 

AlexDep89

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My sentiment is that the business of fitness is not in the type of exercise. It is more about giving behavior advice that lead to consistent behaviors.

A lot of advice that is taken as the holy grail is simply not optimal for someone without understanding his or her circumstances.


If you have a weakness in life you need to give 100 percent of your effort and attention to conquer it or it will enslave you. There is no in between. I just think that if more fitness instructors could realize the behavior difference of individuals it will be helpful.
True that. I have been on the fat loss merry-go-round almost my whole life. And guess what, i'm finally getting there. Already lost over 20kg, and build my stamina up to running 10 mile races. What changed? I'm having monthly therapy (we don't even talk about fat loss, just general stuff that bothers me), I have had a really heart to heart, emotional conversation with my parents, an almost break-up with my girlfriend has led to much stronger and deeper conversations with here, my GF also just started working and now are monthly income is doubled so far less financial worries,... All small issues but by handling this stuff, I have a much lesser need to eat out of emotions. And increased self love and positive outlook on my future has made me motivated to be healthy (I'm also 1 month smoke free now).
 
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Raveling

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I really find it great that you replied on my question.


Thanks Alex, only fakers need to avoid legitimate questions:cool:

Now to be a bit harsh (meant in a good way, to help you since I'm a buyer off fitness products so I'm technically part of your potential buyers group):
* The pictures are in no way impressive to me.

First, thank you for your feedback, not upset, offended or otherwise emotionally injured. I recognize that while at my best I have a nice enough body to turn hat girls heads, at it's best, my body will never be jaw-dropping.

To the point of your feedback wrt making it into a product, I ( mostly ) couldn't agree with you more. This post is about giving value, and maybe eventually getting a return, but it won't happen unless someone DOES what I say here because nothing speaks like personal results and experience.

Yup, not everyone looks like Arnie, regardless of how strong they are or how effective their workout.


(I look more like fat Tim myself. So it is not meant to be offensive. But considering you want to build a fitness product, and considering what kind of epic physiques are out there, those won't cut it.)

Exactly the problem with the industry, the spokespeople are either self-selected based on genetics they have nothing to do with ( like Arnie ) or they hire someone who's probably never used they system but are paid to bring false credibility just because ANYTHING works for them, and so they LOOK the part. We're ALL superficial, whether we can admit it or not.

I actually have plans to collaborate with an old coworker who DOES LOOK the part for that exact reason. Many years ago when we worked together and worked out at the same gym, he tried
and failed to pull my lat pulldown weight for even a single rep, even though way back then he was WAY bigger than me and I looked similar then to how I do now.

* It feels a bit off that you can't give a strength stat.

That's because you're confused and are under the false impression I'm selling you something.

I'm giving you high-value information for free and for your benefit, so I'm not YET trying to sell it to anyone.

To be clear I'm posting it here selflessly for YOUR BENEFIT, take it or leave it. I encourage you to prove it to yourself because I could fake everything you're asking for and call it proof, BUT I can't fake YOUR RESULTS.


I can imagine you invented exercises, ok.

I did whether you believe it or not, that's not to say nobody else does some of them, I invent several currently do. Years ago I invented a kettlebell exercise that I saw on Jeff Cavalier's site years later. Co-invention happens all the time.

But I assume you also use tried and tested exercises (ex: Bench Press, Squat, Deadlift, Overhead Press, Barbell Row,...) and one would assume you know by heart your current working weight or a Personal Record in such a lift.

Actually, you assume wrong, I haven't for 20 plus years.

All of the above is typical of most people at the gym for ego validation ( whether you are or not ) including myself when I was young and still thought all I needed to do was work hard to look like Arnie.

I can only remember one stat off the top of my head 325 lbs. for squat. And even that is meaningless because I could just as easily type 1000 lbs. and with little more effort fake a video "proving it".

For all other exercises you mention, it's been around 20 or more years since I did them, and longer than that since I kept them in memory to impress others.

No shit, even when I did them, I kept those figures in my workout log and would be hard-pressed to recall my working weight between workouts, because it meant that little to me. All I cared about was MY progress.

Finally, I use gymnastic rings, straps ( and a fitness product I'll be happy to share WHEN I'm selling it, but not until then ) and my body weight to strength train. The only data that exists for my current workouts are the specific exercises ( most unknown or rare ), and the number of reps ( ALL of which are between 2 to 6 reps because the exercises are THAT HARD ).

You may notice that in my last post about my methods I specified I do isolation exercises, and I do them EXCLUSIVELY for good reasons I'll post in the future.


The whole talk about you keeping tracking on Google has not much to do about that I believe.

My point was simple, but let me be explicit.

People who don't attach their egos to how much they can lift don't care and I ONLY keep track of reps so I know when I've gone up. My goals are increased fitness and strength, not impressing anyone, so I only need to maintain last week's stats for myself, then overwrite them on my next workout ( unless they're identical to the last workout ).


So this is a bit of feedback meant to build you up. Maybe test out your strenght in some lifts, and post them here.

I appreciate your point, but no need. I could just lie and you'd never know so it'd prove NOTHING. Besides, I don't own a gym membership and I'm not willing to pay for even a single visit to "prove" what I already know.

For the actual PRODUCT, I'll get my huge, looks the part friend to use my methods, exercises, and inventions while recording a video of his first time using it ( struggling despite his size and strength ) and a month or two later so he can give his review of how well he thinks it works. And because everyone will be impressed, remember people are gullible and will associate his impressive size and muscles with the system whether it's the cause or not. That said, I wouldn't seel or market it if it didn't work, and he's unlikely to stake his reputation ( I think he's now an amateur or semi-professional bodybuilding champion ) on my system if HE doesn't find it effective. Either way, you WOULD be impressed by his build, even if I was still stronger than him, which I doubt, purely because he LOOKS stronger.

I'm giving away GOLD for free, BUT ONLY YOU can prove whether it works for free, try it or not I know from 37 years of doing this that I have yet to find ANYTHING that works better.

My greatest challenge isn't whether it works ( I already know it does ), it's whether I can convince others it does when I sell it, which take someone who LOOKS LIKE they invented it rather than someone ( who actually invented it ) but looks much weaker than they are and less impressive, AKA me.


See if they impress people or not.

See above, it's unnecessary since I'm not selling anything...YET.

When I do I'll contact my friend about the collaboration, unlike yourself or anyone here he's SEEN for himself that I'm deceptively strong for my appearance and he knows that I know WTF I'm talking about.

We literally spent years talking to each other about bodybuilding with one another virtually EVERY DAY at work, often for hours on end while working side by side. He was my supervisor in that job.


Same with making a simple picture of your body.

What's the point? As you well pointed out nobody will be impressed ( enough ) because I don't look the part, despite the reality.

If after 37 years of doing it right and working out with the best information available hasn't made me look impressive...I never will.

This is something most people at the gym who bodybuild take years to realize or accept ( as it did for me ), most of us CAN'T EVER look anything like the genetic anomalies that are professional bodybuilders, EVEN IFF you are as strong at they are ;-) Am I that strong? I don't have a clue, nor do I care.

Remember that the fitness industry sells lies and false hope. It's too bad that they don't sell fitness instead because virtually everyone can attain that. And that's what I'll sell if I ever sell my system and accompanying the hardware.

Let me ask you this, do you want to be stronger than me, or stronger than you?


This can give good information into writing a sales page (ex: if body is impressive, but lifts aren't, then don't mention the stats )

As above, clearly, I've failed in communicating my message in this post since I started it.

1) I'm giving everyone here a gift, and saving anyone who tries it DECADES, you're welcome.

2) I'd appreciate feedback and data from anyone who DOES what I'm
teaching ( and I AM teaching here, not suggesting an untested idea ).

3) If there's anything selfish in my motivation it's that anyone who tries it and sees it works as well ( and probably better than ) wtf you're doing now will become my evangelists who hopefully show their gratitude for me giving them this gift, by taking before photos ( with proof of date ) writing reviews and taking monthly or quarterly after photos ( with proof of date ).

4) If nobody does it, it really won't affect F*ck all for me personally ( save the data, photos, and evangelists ) because I have been for DECADES doing this for myself and my health, I don't need proof.


I encourage everyone who's reading this thread, to prove me ( right or wrong ) buy DOING IT.

Talk is cheap.

timbgreen
 
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Raveling

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My sentiment is that the business of fitness is not in the type of exercise. It is more about giving behavior advice that lead to consistent behaviors.

A lot of advice that is taken as the holy grail is simply not optimal for someone without understanding his or her circumstances.

I personally experienced weight gain after college. Many similar people surely have similar problems. If you google for “solutions” you will find incredible easy solutions. Just do intermittent fasting and exercise three times a week with either resistance training or high intensity interval training.

The problem is its not going to work. Let me tell you why.

If those people who seek help could be bothered to stick to a simple regiment effortlessly they do not need to seek help on the first place. People who seek help are most likely have some sort of dependency on food as a form of stress relief and do not enjoy exercise that much.

What really could be a useful attitude for those who seek help should be, okay first accept that fact that you need to put in effort for this and not looking for shortcuts. Slow down your social life and slow down your work first and put fitness as priority for now until you set the habit on auto pilot.

Go for a strict calories counting regiment with no cheat days and exercise five days a week.

It is difficult for fitness instructors to understand because they have never been unfit before. For people who seek help there is no in-between or moderation. We either get ripped or stay overweight. The human brain is simply not programmed to tackle your weakness efficiently with minimal effort without putting it as a top priority.

Let me give you another example. I am never a facebook addict or alcoholic. I find facebook not interesting at all and I find alcohol just like a bitter soft drink.

I have no problem doing social drinking or checking facebook once a week to wish people haply birthday. For some others they cannot. They need to completely delete facebook or it will consume them. They need to quit alcohol completely or alcohol will conquer them.

If you have a weakness in life you need to give 100 percent of your effort and attention to conquer it or it will enslave you. There is no in between. I just think that if more fitness instructors could realize the behavior difference of individuals it will be helpful.
I agree with almost everything you say. As a guy who's lost and regained 25 ish pounds two or 3 times in my life and lost and regained a 6 pack the same number of times, it's taken disciplined eating MOST DAYS and exercising 5 or 6 days a week for 3 to 6 months to get back to a six-pack EVERY time.

Anyone without a metabolic disorder can do it, IFF they make it a PRIORITY. TAKE RESPONSIBILITY!!!

timbgreen
 

Dieriba

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I agree with almost everything you say. As a guy who's lost and regained 25 ish pounds two or 3 times in my life and lost and regained a 6 pack the same number of times, it's taken disciplined eating MOST DAYS and exercising 5 or 6 days a week for 3 to 6 months to get back to a six-pack EVERY time.

Anyone without a metabolic disorder can do it, IFF they make it a PRIORITY. TAKE RESPONSIBILITY!!!

timbgreen
I agreed I am pretty much like you except that it’s been 4-5x time I get back my weight, the problem is sometimes I can’t control myself sometimes I’m eating and I don’t know why ? Is it my brain ? How Can i deal with that ? Do you have any advices ?
 

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I agreed I am pretty much like you except that it’s been 4-5x time I get back my weight, the problem is sometimes I can’t control myself sometimes I’m eating and I don’t know why ? Is it my brain ? How Can i deal with that ? Do you have any advices ?
My suggestion is find a maintenance diet and exercise lifestyle that you can stick to until you reach 80 years old.

The problem is most people diet quickly to get the result and go back to the old habits.

Im doing calories counting and aim to exercise at least once a day to get to my ideal shape. Well I think anyone can do it as long as they are willing to sacrifice some social and work progress to achieve it. But honestly I know I am not doing this my entire life. I call this phase A.

So once I get what I want I will adopt a more flexible diet and exercise three times a week. I call this phase B.

I think the key idea is to have in mind what your phase B is going to be like in the first place. It must be something realistic then you can stick for the long term for years if not decades.

Then design phase A as something that is 50 percent more demanding than phase B in order to get your result more quickly. Since phase A and phase B are not too far apart. Doing phase A help you to train for getting used to phase B since they are not too far apart.
 
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Raveling

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I agreed I am pretty much like you except that it’s been 4-5x time I get back my weight, the problem is sometimes I can’t control myself sometimes I’m eating and I don’t know why ? Is it my brain ? How Can i deal with that ? Do you have any advices ?
First TAKE RESPONSIBILITY!!!!

Remember that 96-99% of the population has NO metabolic disorder to use as an excuse. And overeating too much food is a CHOICE with rare exception.

Right now I'm doing "intermittent fasting" where I allow myself to eat as much mostly normal healthy food as I want 8 hours a day and NOTHING except calorie-free drinks the other 16. The advantage is it's never a question of "Am I over my daily intake?", "Can I eat just one more piece/helping?" it's either " YES ", you're in your eating window, or "NO" you're in your fasting window PERIOD.

It's become extremely popular in recent years to make everything into an addiction, and the fitness, diet, supplement, medical and big pharma are ALL on board, because they care about profits, at any expense INCLUDING your health.

Let's cut the shit, if you're fat, it's YOUR FAULT, own it and act on it or admit you don't want to lose weight bad enough. If you're ripped like Hugh Jackman, Jason Statham, or the Rock, it's your "fault/credit" PERIOD

To get in movie shape they ALL bust their asses for a minimum of 3 to 6 months with radically strict calorie-controlled, restrictive diets and insane workout regiments.


Action Start Diets and Training

Again, 96 to 99% of humans CAN have a great and ripped muscular body, it's just like the rich and successful.
Facts & Statistics
Less than 5% of adults participate in 30 minutes of physical activity each day

IFF after at least three months of tracking your eating ( take a photo of EVERYTHING ) you eat, and exercising a MINIMUM of every second day, it MAY be a good idea to go to a doctor, but remember most GP's ( at least in Canada ) take ONE DAY of education of nutrition and likely the same on fitness.

Western medicine is based on fixing what's broken, not preventing breakage.


In short, 95% plus of us CAN but DON'T do what's necessary to be healthy.

I'll make a post about great exercises to fill gaps between strength training session immediately after posting this since you've asked about weight loss and management.

timbgreen
 

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Raveling

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True that. I have been on the fat loss merry-go-round almost my whole life. And guess what, i'm finally getting there. Already lost over 20kg, and build my stamina up to running 10 mile races. What changed? I'm having monthly therapy (we don't even talk about fat loss, just general stuff that bothers me), I have had a really heart to heart, emotional conversation with my parents, an almost break-up with my girlfriend has led to much stronger and deeper conversations with here, my GF also just started working and now are monthly income is doubled so far less financial worries,... All small issues but by handling this stuff, I have a much lesser need to eat out of emotions. And increased self love and positive outlook on my future has made me motivated to be healthy (I'm also 1 month smoke free now).
True that. I have been on the fat loss merry-go-round almost my whole life. And guess what, i'm finally getting there. Already lost over 20kg, and build my stamina up to running 10 mile races. What changed? I'm having monthly therapy (we don't even talk about fat loss, just general stuff that bothers me), I have had a really heart to heart, emotional conversation with my parents, an almost break-up with my girlfriend has led to much stronger and deeper conversations with here, my GF also just started working and now are monthly income is doubled so far less financial worries,... All small issues but by handling this stuff, I have a much lesser need to eat out of emotions. And increased self love and positive outlook on my future has made me motivated to be healthy (I'm also 1 month smoke free now).
First Congratulations Alex!!!:bicep:

I could say the same thing, though I've never been under the belief it was anyone's fault or choice but my own to take charge of my health and fitness.

Nothing speaks like results, my advice here is solid, well researched and has about 37 years of personal testing behind it, but F*ck all that. Do what WORKS for YOU!!

My stuff works, 100%, and if it helps you get there, I'm overjoyed, but if you do the exact opposite, or decide I'm full of shit and find your own path, I'm still delighted because you succeeded.

I've "fallen off of the fitness wagon" probably 10 or 15 times over those 37 years, but it was always simple a choice followed by ACTION and CONSISTENCY.

Once or twice, I was off the wagon for a year or more.


If you go to Burning Man and do nothing but eat, drink and other things for 10 days, no problem, after you recover, get back to your fitness and healthy eating, that's it. What matters most is what you do most of the time and what you do after you stumble.

Think of it this way, if you're ( actually ) sick on Friday, you don't go to work, but having fallen off of the work wagon for one day, or even a month, you wouldn't just phone your boss and say "I quit because I missed a day, week, month of work so I failed." But we do it all the time in our fitness efforts, it's just OUR LAZINESS.

We LOVE to bullshit ourselves like that, but when we see real and immediate consequences for our actions ( bankruptcy or homelessness ) getting back on the wagon is mandatory and we do it PERIOD. If only a week of couch potatoism lead to shooting chest pains or heart disease NOBODY would stay off the wagon.

timbgreen
 
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Raveling

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Filling the GAP
Ok, I promised so I'll act on it.

Dieriba asked about speeding up weight loss which is MOSTLY about eating. It's covered above in that reply so back to exercise.

I advocate strength training according to your super-compensation curve. I explain that and how to find yours above.

For me, that leaves 7 DAYS between strength training!! I don't spend them on the couch, well at least not 3 of them;-)

I wish Tim Ferris wasn't so full of shit, or I'd have started using kettlebells years earlier, but alas he is. His spin-doctoring and half-truths about his fitness methods caused me to avoid the kettlebell simply because he promoted it as great. Why and how he's full of shit I'll cover another time.

Back to it. Nowadays and since about May of 2012, I don't waste money on gym memberships or suffer their restricted hours. Piles of studies show repeatedly that those who lose weight, keep it off and stay fit long term are more likely to do so if they train at home where all excuses are removed wrt gym hours, getting there...bottom line people who train at home tend to get and stay fit longer than those with gym memberships, so work out at home!!!

In the gym, I LOVED the elliptical trainer, though the gym staff started to hate me because
HIIT tends to make the resistance system slip during sudden acceleration. They're a great exercise because they use almost every muscle in your body and there's no joint impact, so it's really safe and demanding ( when done right ).

When I dumped my gym membership I was forced to find an alternative cardio/metabolic exercise replacement to fill the gap between strength sessions and give me cardio conditioning. At first I did skipping, it's the shit, ultra-cheap $1 at a dollar store, ultra-portable, no EXCUSE to not bring it when you're away from home, and if Lifeline USA is right, burns 3X more calories than running / unit time.

I had done it years before, but soon was reminded why I'd stopped. Every second or third session I'd tear my calf muscle, nothing too serious, just micro tears, but no matter how low I hopped or how carefully I skipped or which surface I skipped on, it kept happening. Then over time, I started to get more serious tears, it just wasn't sustainable as a repetitive long term exercise for me.

Ok I'm smart, I'll hack it by using
bouncy boots:) They're fun, BUT, it didn't help and I kept ripping my calf anyway:-(

I haven't used them since, but they're a solid and fun cardio activity that'll turn heads, especially in ( mostly ) ultra-conservative Japan;-)

Next, I did these
land skates, very cool and fun, but I soon wanted to add poles, so I removed the hand brake and made my own calf activated braking system, and added carbon fiber poles. This was GREAT fun, and an incredibly Zen activity, especially at night, in the dark while listening to psytrance.

Herbert Benson wrote a great book called
The Breakout Principle that explained this phenomenon. I read it years after I ZENNED out regularly on these skates. He was also the first author to teach me about meditation in his book The Relaxation Response.

They're awesome, ride over grass, packed dirt, gravel, and obviously paved streets and bike trails. The issue with these skates was the weather, Japanese summers are hella hot and humid, and it's Japan, so it rains often, either situation was miserable, so they were unusable for 2 solid months in summer and probably another 2 plus months for the rainy season and anytime rains:-?

All of the above options are great, but I wanted something that was intense, didn't cause ME injury, AND could be used year-round in my tiny 200 square foot apartment rain or shine. After overcoming my distrust of kettlebells thanks to Tim Ferris's ongoing bullshit and reading multiple research sources, showed them to be super challenging and comparable to X country skiing fast uphill wrt calories burned per minute, I was finally sold!!!

It's been years, and it's all I use for my regular cardio. My routine is super hard because I want a metabolism-boosting HIIT workout that raises my metabolism for 6,7 or more hours AFTER I've finished the workout.

I use a sand-filled 21 kg ( 46.3 Pound ) kettlebell. There's no special reason to use a sand-filled one except that you can leave the sand at home and fill it with sand, rocks, lead shot or cast iron plates when you travel. ( NO EXCUSES!!! )

With the handle on a sand bell being soft, it's not practical or safe to swing it up above my head, so I only go to shoulder height or a little above.

It wasn't as intense as I wanted, so I added a jump at the top, then a squat on the downswing NOW we had something worth doing!! I call it a JUMPING SWAT so named because it combines a kettlebell SWing, with a squAT on the downswing, moving smoothly through to a jump through the top of the upswing.

While I invented it myself, I've since seen it on Jeff Cavalier's site in one of their promo videos ( years later ), so I'm not the ONLY one who invented it, rather I invented it independently, and so have others. History is riddled with co-inventions.

I'll do a video eventually, but until then, the verbal description will have to do.

I start bent over with the kettlebell in front of me at arm's length with both hands on the handle, a slight bend in my knees and feet far enough apart to allow the bell to swing freely through my legs without hitting them.

I "pack" my shoulders back. Think, opening your shoulders in yoga, or stand straight shoulders back to stand at attention, same thing.

I flatten/straighten my back like I'm about to lift a barbell off of the ground.

I lift the bell up just off of the ground, and since it's in front of me, it naturally pendulums/swings towards me, and that starts the motion.

I let the motion continue between my legs, then straighten slightly FROM THE WAIST, ZERO arm or shoulder engagement should be used lest you want an injury. I use my a$$ MUSCLES ( gluts ), driving my feet down into the ground and straighten my legs to proving ALL OF the force.

My first upward swing is small, just to increase the swing height a bit, then I let it pendulum back down from gravity while I bend at the knees and waist guiding the bell through my legs and then bend at the knees further to deepen the squat as the bell rises slightly up and behind me from the natural swing.

I allow the swing to come to its natural end, then drive down straightening my legs while straightening at my waist by tightening my gluts to generate the upswing.

Repeat the cycle except that after 2 or 3 small swings to gain momentum and height, I jump at the top of the swing once it reaches shoulder height.

It's harder to describe than it is to demonstrate.

One more time:

1) Slightly in front at arm's length, both hands on bell handle, knees slightly bent, back flat, shoulders
packed back.
2) Rise slightly from the waist ( engage gluts ) and straighten legs ( quads ) until the bell starts to swing toward you.
3) Let it swing between your legs and as it swings forward again, straighten the waist and legs slightly to add to the upward swing,
4) repeat step 3 once or twice more until the bell swings AT LEAST level with your shoulder height.
5) on the downswing allow the weight of the bell to carry you down through the swing allowing your
waist to bend while you squat down leaving enough room for the bell to miss the ground and swing
between your legs.
6) clench your butt cheeks ( gluts ) and drive down with your legs ( straightening them ) through a
squat into a jump.
Repeat! 5 & 6 until you're done your set.


NOTE!! While you could jump as high as you feel safe, I barely clear the ground, like one inch. If you're a god, maybe it'll be too easy, but start with I tiny jump. I've been doing it for years, and have never found it too easy in all that time.

It's extremely important to note that AT NO TIME do I use shoulders, arms or upper body to lift the bell, ALL the power driving the bell up comes from the gluts and legs ONLY!!!

A word of caution, this is a grown-up exercise!! It's just an extension of a traditional kettlebell swing, so start there, by leaving out the jump and the squat. There are plenty of videos online to show you proper kettlebell swing technique, and I will eventually link one here, but not until I've vetted it because there are even more clueless idiots online thinking they are fitness guru's that there are HUGE and even more clueless MORONS in a typical gym who think they're fitness geniuses merely because they're huge ( from genetics ) despite their shockingly bad technique and questionable or absent knowledge.

A final word of caution, start light, 46 pounds isn't light!! Start at 20lbs, that's light and refine your technique on that. If 20lbs feels hard to handle, do LESS. Unfortunately, gym culture perpetuated by guys with low self-esteem, big muscles, and shrunken testicles make light weights the mark of losers and wimps:-? Better to start a wimp and develop superb technique, then raise the weight so you can improve injury-free for years to come.

Ok that's it!!

Next installment, The HIIT routine I use with my jumping SWAT exercise.

timbgreen
 
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Alanisidoro

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I'll probably eventually make this into a fitness program/product, but I'll give it away here for now.

I've been researching and doing bodybuilding, strength training and fitness for about 37 years now.

I've done the same basic routine for the last 15 plus years because nothing else works better.

I'm writing this to make myself publially accountable to write the framework article here soon ish, no promises on the exact eta, but not now on my phone.

Great and effective info to come soon.

Tim
you wouldn't try online mentoring for people who want to get fit, if you have the knowledge charge 1k per client
 
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Raveling

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you wouldn't try online mentoring for people who want to get fit, if you have the knowledge charge 1k per client
That's what I thought.

You're confusing reputation, genetics that allow some to LOOK the part and branding with knowledge.

I understand you may not have the balls to test it for yourself, but that's the only real proof, so you'll almost certainly never believe anything said here

Unknown does not equal unknowledgable, but I understand your confusion.

I don't want you to believe me, I want you to try what I say and prove it to yourself.

It's costing you nothing and I'm selling nothing. Instead, I'm giving it away with two goals.

1) It helps people to get fit and healthy without wasting their time.

2) Someone actually F*cking tries it instead of making excuses why they shouldn't based on what they think they know.

If nobody tries it I'm cool with that, I've spent decades developing this for ME, for my own personal use not you or as a consumer product, which is why I'm unknown ( rather than unknowledgable ).

If people here try it, great, perhaps they'd become evangelists for my methods.

If not, I'm still benefiting from my hard earned knowledge.

Posers, fakers, and armchair experts will remain the wastes of space and time they've always chosen to be and I can't fix them.

Ironically, all that I need to gain instant credibility is get my looks the part former coworker I previously mentioned involved.

But it's completely unnecessary UNTIL / IF I start to market this stuff.

Sadly for people like yourself, I'd need to charge $1000 just to get you off your a$$ and training for a month ( probably less ) before you found an excuse to quit so you could train harder on excuses than your success.

It's a gift you're very welcome to not accept, just go elsewhere with your negative and illogical conclusions and leave us grown-ups to train effectively.

timbgreen
 

Alanisidoro

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That's what I thought.

You're confusing reputation, genetics that allow some to LOOK the part and branding with knowledge.

I understand you may not have the balls to test it for yourself, but that's the only real proof, so you'll almost certainly never believe anything said here

Unknown does not equal unknowledgable, but I understand your confusion.

I don't want you to believe me, I want you to try what I say and prove it to yourself.

It's costing you nothing and I'm selling nothing. Instead, I'm giving it away with two goals.

1) It helps people to get fit and healthy without wasting their time.

2) Someone actually F*cking tries it instead of making excuses why they shouldn't based on what they think they know.

If nobody tries it I'm cool with that, I've spent decades developing this for ME, for my own personal use not you or as a consumer product, which is why I'm unknown ( rather than unknowledgable ).

If people here try it, great, perhaps they'd become evangelists for my methods.

If not, I'm still benefiting from my hard earned knowledge.

Posers, fakers, and armchair experts will remain the wastes of space and time they've always chosen to be and I can't fix them.

Ironically, all that I need to gain instant credibility is get my looks the part former coworker I previously mentioned involved.

But it's completely unnecessary UNTIL / IF I start to market this stuff.

Sadly for people like yourself, I'd need to charge $1000 just to get you off your a$$ and training for a month ( probably less ) before you found an excuse to quit so you could train harder on excuses than your success.

It's a gift you're very welcome to not accept, just go elsewhere with your negative and illogical conclusions and leave us grown-ups to train effectively.

timbgreen
That's what I thought.

You're confusing reputation, genetics that allow some to LOOK the part and branding with knowledge.

I understand you may not have the balls to test it for yourself, but that's the only real proof, so you'll almost certainly never believe anything said here

Unknown does not equal unknowledgable, but I understand your confusion.

I don't want you to believe me, I want you to try what I say and prove it to yourself.

It's costing you nothing and I'm selling nothing. Instead, I'm giving it away with two goals.

1) It helps people to get fit and healthy without wasting their time.

2) Someone actually F*cking tries it instead of making excuses why they shouldn't based on what they think they know.

If nobody tries it I'm cool with that, I've spent decades developing this for ME, for my own personal use not you or as a consumer product, which is why I'm unknown ( rather than unknowledgable ).

If people here try it, great, perhaps they'd become evangelists for my methods.

If not, I'm still benefiting from my hard earned knowledge.

Posers, fakers, and armchair experts will remain the wastes of space and time they've always chosen to be and I can't fix them.

Ironically, all that I need to gain instant credibility is get my looks the part former coworker I previously mentioned involved.

But it's completely unnecessary UNTIL / IF I start to market this stuff.

Sadly for people like yourself, I'd need to charge $1000 just to get you off your a$$ and training for a month ( probably less ) before you found an excuse to quit so you could train harder on excuses than your success.

It's a gift you're very welcome to not accept, just go elsewhere with your negative and illogical conclusions and leave us grown-ups to train effectively.

timbgreen
you go the wrong idea I just wanted your opinion because that's what I'm doing. there no need to get offended. I though this was a entrepreneur forum where we discuss ideas not put people down. I never wanted you to guide me or care about your train methods. you can just assume people are below you and don't train
 
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Raveling

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you go the wrong idea I just wanted your opinion because that's what I'm doing. there no need to get offended. I though this was a entrepreneur forum where we discuss ideas not put people down. I never wanted you to guide me or care about your train methods. you can just assume people are below you and don't train
Not offended, rather I'm already tired of tourists who couldn't be bothered to bring educated objections, real experience, testing or something else useful that contributes to the thread, and the Fastlane community at large as this thread is intended to do.

If offense and idle naysaying wasn't your goal I find it hard to see what it was or how your comments contribute in a useful way.

Generally there are few reasons to read a thread like this, learn, contribute, informed criticism, informed debunking, or to no useful end, uninformed naysaying for the sake of it.

I'm happy to apologize if I've profoundly missed your point or intent, if it contributes.

How does your opinion contribute in this case?

If I understood correctly, your point was, since you're here coaching for nothing, rather than charging $1,000/hour ypu must not be knowledgeable. Am I wrong in my understanding?
 

Stargazer

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If I understood correctly, your point was, since you're here coaching for nothing, rather than charging $1,000/hour you must not be knowledgeable. Am I wrong in my understanding?
Not everyone on the Forum has English as a first language.

I suspect from his username and how he has written that he is in this category.

I read his line simply as 'why don't you do online mentoring and charge $1000 a client?' which may or not be a fanciful figure, I have no idea what people pay.

So the brief one liner in broken English is more of a suggestive type question rather than a denigration type statement. :)

Dan
 

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