50 Fitness Tips You Wish You Knew Derek Doepker ExcuseProof.com Disclaimer: Copyright 2012, All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, by any means, without the written permission of the author. Understand that the information contained in this book is an opinion, and should be used for personal entertainment purposes only. You are responsible for your own behavior, and this book is not to be considered medical, legal, or personal advice. Nor is this book to be understood as putting forth any cure for any type of acute or chronic health problems or psychological illness. The programs and information expressed within this book are not medical advice, but rather represent the author’s opinions and are solely for informational and educational purposes. The author is not responsible in any manner whatsoever for any injury or health condition that may occur through following the programs and opinions expressed herein. Dietary information is presented for informational purposes only and may not be appropriate for all individuals. Consult with your physician before starting any rigorous exercise program or altering your diet. Table of Contents Preface: About The Author Free Gift 1: The Key To Permanent Weight Loss And Success 2: The Best Trick To Overcome Any Excuse 3: How To Stay Motivated 4: The #1 Cause Of Fitness Failure 5: Secrets To Serene Sleep 6: How To Grow Your Brain And Change Your Genes 7: Become Happier To Become Healthier 8: Health Success Hides Here 9: Making Mistakes For More Motivation 10: What Force Is Stronger Than Willpower? 11: How To Handle Unwanted Emotions 12: How To Overcome Emotional Food Cravings 13: Inspiration To Change Permanently 14: Goals – Essential or Overrated? 15: Change This, Change Your Life 16: Healthy Meals In A Hurry 17: The Ultimate Salad (For Those Who Hate Salads) 18: You Will Be Addicted To This Healthy Snack 19: It's Not Just Calories In Vs. Calories Out 20: Organic Quality Food At A Discount 21: Why You Should Break The Rules 22: The Incredible Superfood You'll Love To Eat 23: Are Healthy Foods Hurting Your Body? 24: Simple Substitutions For Healthier Food 25: A Missing Link To Good Health 26: One Trick To Go From Dull To Delectable 27: Not So Healthy “Health Foods” 28: Teas For Any Of Your Needs 29: Healthy Meals On The Go In Seconds 30: Quick Fix Snacks Foods That Won't Add Fat 31: The Nutrients You're Likely Lacking 32: The Only Herbs You'll Ever Need 33: Avoiding Sickness With A Super Immune System 34: Be Pain Free Naturally 35: A Fat That Burns Fat? 36: What Fixes Thyroid Issues Naturally 37: Top 5 Supplements On A Budget 38: What Really Works To “Detox?” 39: Sports Supplements That Aren't Just Hype 40: How Not To Get Ripped Off Buying Supplements 41: Dirt Cheap Dumbbells 42: The Ultimate Home Gym On A Budget 43: The Best Exercise You're Probably Not Doing 44: Cardio Routines For Busy People 45: How To Cut Resistance Training Time In Half 46: Develop Superhuman Strength 47: Anywhere Exercises 48: Six Pack Secrets 49: The Truth About Stretching 50: How To Not Be A Gym Idiot Bonus: Tips From Fellow Fitness Experts Helpful Resources Conclusion Preface: Do you know there's a brain “hack” that can stop emotional food cravings dead in their tracks that doesn't require superhuman willpower? Do you know what motivates every person on this planet can be boiled down to six basic human needs, and by understanding these you can program yourself to drop any bad habit and replace it with a better habit - even if you've constantly struggled before? Do you know the rarely talked about force stronger than willpower that will make or break your fitness success? Do you know there's a way to literally rewire your brain and reprogram your genetics so you can be more resistant to stress, live longer, and stay leaner? Do you know the majority of people who go on a diet and lose weight often gain it all back because they fail to do this one simple thing? Do you know the #1 thing holding people back from ideal health isn't a poor diet, lack of exercise, or even their genetics? Do you know there's a way to make raw spinach taste absolutely delicious, in under 60 seconds, without needing a blender, juicer, or any special kitchen equipment, and it works even if you normally hate the taste of leafy greens? Do you know there's a way to make healthy food from scratch that's easier, tastier, cheaper, and faster than fast food? Do you know why relying on a multi-vitamin is not enough to ensure good health, and what you really need to make sure your body gets the nutrition it needs to burn fat, build muscle, and stay healthy? Do you know there's a type of (affordable) herb that will go into your body, and fix whatever you uniquely need fixed, all without harmful side effects? Do you know that if you shop at most major supplement retailers, you're paying 2-3 times as much as you need to for products that are lower quality than when you shop here? Do you know the truth about detoxing and how it can really be done safely and effectively? These are just a handful of things I wish I knew back when I first got started. But instead of having all these insights laid out for me in one valuable and easy to read guide, I spent the past nine years and thousands of hours of research digging through countless resources on health, exercise, advanced supplementation, psychology, herbalism, neuroscience, and more to figure all this stuff out. But I didn't just study, I experimented on myself and sifted and sorted through all the stuff I read to separate fact from fiction. The problem usually isn't in finding information on weight loss, health, and fitness as I'll readily admit with enough research you can find plenty of good information for free on google or in the library. The problem is typically finding too much information and getting overwhelmed with conflicting advice. Google "fitness tips" and you can spend the rest of your life sorting through 319 million pages of information. Would you rather do that research yourself to separate what works from what is bogus, or let someone who's done the research for you (by spending thousands of hours and dollars learning from the world's best) hand you the "keys to the kingdom" in one simple and easy to read guide? 80-90% of the things in this book are things I've utilized myself to get and stay fit, overcome health challenges, and do so while on a busy schedule and limited budget. The other 10-20% comes from sources that I trust and are much smarter than I am in their respective fields. In truth, the majority of what I share can be traced back to pioneers who discovered it before I did, so I try my best to give credit to where credit is due. A lot of books on health and fitness advice out there are simply rehashing old material without offering anything new and valuable. This rarely provides you, the reader, with something that is cutting-edge and truly worth spending your time and money on. While I can't promise every single thing in this guide will “blow your mind” or be something you didn't already know or couldn't find elsewhere with enough digging around, I can promise you I've really strived to create a fitness book unlike anything else you've ever read. The truth is, the best ways to get fit and healthy usually aren't anything "new." You probably already know a lot of the common sense things that you can do to move towards your fitness goals. The real challenge is figuring out how to actually apply those things we all know we should do. I believe the best way I can assist you in doing that is by providing a new way of looking at things you may not have ever considered. This typically means providing insightful reasons why certain tips are so incredibly beneficial and/or how to make following a particular strategy to be in great shape that extra bit easier so you'll successfully stick with it. Whether you wish you had more motivation, wish you had an easier time staying fit on a busy schedule or on a budget, or simply are someone like myself with a never ending curiosity for how to “hack” the body and mind, I've made it my mission to make this one of the most valuable books you will ever read for not only changing your body, but changing your entire life. How To Use This Book: Tips 1-15 are centered around mindset and motivation, and I consider them must-reads for everyone as they reveal some of the most neglected but essential insights for not just getting fit and healthy, but also maintaining a permanently lean body for the rest of your life. Tips 16-30 are centered around healthy eating. I consider them very useful for people who want to know how to spice up their diet, eat healthy in a hurry, and eat healthier on a limited budget. This isn't a book on what to eat or laying out a specific diet plan. You can find plenty of that stuff elsewhere. Instead, these tips will provide simple tricks to make following a healthier eating plan much easier. For additional motivational tips related to healthy eating, I also have a book available called How To Stick To A Diet available in both print format and kindle format at: excuseproof.com/diet Tips 31-40 are centered around natural health remedies and supplements. Not all of these tips will be applicable to everyone, so pick and choose what you feel is most beneficial to you without getting overwhelmed by all the various potential recommendations. I do my best to lay out what is merely helpful vs. “essential” for the average person. Tips 41-50 are centered around exercise and training. These tend to be tips for exercising at home, on a limited budget, and with limited time. Many of these tips can be incorporated into an exercise routine one is already doing. I don't like to offer too much in the way of specific training programs as that is highly unique to individual's body type and goals, but I provide a few resources to where you can find more training programs for free online. A website like tnation.com provides a variety of training programs primarily aimed at muscle and strength building, but there are programs equally as productive for fat loss and women's goals there as well. A home workout like P90X is suitable for many people's needs, but it is far from the only good home workout program. In the resources section, I share some one of my favorite training programs.