I have flicked through this book several times and thought it be about time I actually take the time to read it. After working in the fitness industry for 10 years now I have read and seen a hell of a lot of information and people making bold statements that their way is the only way to train – I know I have my own methods and theories but I always say that no two clients are a like and that a personalised program is what will give my clients the best results.

Back to0 the book – Reading through the first few chapters I got an understanding of the what the authors where all about and where they got their inspiration from for writing this book.  I really enjoyed the fact that the authors had the same frustrations as me – seeing people in gyms who have been following the same program for years and haven’t really gotten any results from it for however many years minus four weeks (if you missed my subtle point: you need to constantly update your program every 3 to 4 weeks). On the other side of the coin Crossfit style workouts where you change the routine daily never allow you to adapt and improve (unfortunately you just get better at Crossfit). Sorry getting slightly side tracked.

The Rules are pretty simple:

1. The best muscle-building exercises are the ones that use your muscles the way they’re designed to work. (my definition of Functional)

2. Exercises that use lots of muscles in coordinated action are better than those that force muscles to work in isolation. (ditto)

3. To build size, you must build strength. (strength is the key)

The list goes on but the next chapter gets into the nut and bolts the big six. The main movements or key exercises that are going to give you the results and body you want. Squat, Deadlift (bend), Lunge, Push, Pull and Twist. Sound familiar? Paul Chek uses the same six exercises as what he calls Primal Patterns the premise being that to survive in prehistoric times you needed to be able to perform these 6 movements plus one more Gait (running and walking). Thank goodness the authors do acknowledge Paul and also Richard A. Schmidt whose work this all originated from.

Reading on I was all pumped up and wanted to get straight into the program – hell I wanted a new routine for tomorrow morning – but the next few chapters seemed to ramble on the content was and is important don’t get me wrong but I just want to know what am I going to do tomorrow : ) I have read and seen first hand that too much cardio makes you fat (slow long runs etc) I know the functional importance of the big 6 and I am familiar with the mobilisation principles – but to other readers I am sure that they will learn a lot.

When I eventually got to the programs I pretty much already knew what the authors where going to present – the programs are well structured and have a nice periodisation plan to them. Have they re-written the programs I will give to my clients for the new 6 months? No – but I did get a few really good programming ideas that I will definitely look at implementing.

The other rules I quite liked

NEW RULE #5 • The goal of each workout is to set a record.

NEW RULE #7 • Don’t “do the machines.”

NEW RULE #18 • You don’t need to do endurance exercise to burn fat.

Overall I recommend this book to anyone who has been stuck on a plateau for a while or has given away training due to a lack of results – there is a good years worth of training programs in the book which will ensure that your training will at least be moving in the right direction.

I give this book 3.75 Stars.

- Anthony

When you begin training you need to start with the basics – you don’t learn how to do olympic lifting in your 1st session – nor do you start training with kettlebells. They are power exercises and you need to of trained through several phases of training so that your body (muscles, tendons and ligaments) are ready for the demands placed on it by this style of lifting. If you take up Crossfit it one thing is for certain you will get injured the only question is how soon.

Read my 10 Commandments of Training here

-Anthony

You are what you eat – you need to exercise – and you need to sleep.

Enjoy the video and email me if you wish to find out more about Metabolic Typing or wish to be tested – it is actually really easy.

Here are some simple rule to help you achieve this.

Eating Rules

1. 5 – 7 meals per day
2. Eat at least one portion of Protein @ each meal
3. Ditch ALL GRAINS
4. The only carbs you eat should come from above  ground vegetables
5. Don’t be scared of FAT – good fats actually help you lose fat!

Training Rules

1. Exercise a minimum of 3 times per week
2. Strength training (lifting weights) and Interval Cardio are the most effective forms of exercise for losing fat
3. Use exercises that give you the most bang for you buck – Compound exercises with free weights
4. Train with intensity and intent – don’t fluff around
5. Research shows that slow steady state cardio actually makes you fatter – so why would you do it?

Sleeping Rules

1. Get as close to 8 hours as you can
2. Get to bed before 10:30pm
3. Don’t watch TV in bed
4. Don’t drink coffee after 3pm
5. You should not have to get up through the night – even to go to the toilet! If you do wake up there maybe a blood sugar issue

There is a fast 15 tips that will see you well on the way to shifting the extra you… You may also want to get a personalised training and nutrition plan or even check out BioSignature.

-Anthony

1. Keep a training log – too many people (and trainers) don’t – HTF are you suppose to know if your improving?!

2. Take measurements / skinfolds / bodyfat etc – same reason as above.

3. Periodise your routine – we know that the body adapts very quickly. You should increase your loads and volume overtime and unload to freshen up.

4. Big Bang exercises are better than isolation machine exercises. Squats, Lunges, Bends (Deadlifts), Pushes, Pulls, Twists – these are the foundation of all movements and remember the body moves in three planes of motion (Sagital, Frontal and Transverse).

5. Proper technique should always be a priority! Avoid injury – say no more.

6. Don’t get sucked in by gimmicks / fads – new amazing piece of equipment you only need 8 no 7 no 12mins to have a shredded six pack.

7. Keep your training sessions to or less than one hour – like Poliquin says if your there longer than 1hr you making friends not working out : )

8. Tempo, Rests and Time under tension – these should appear in you program and you should follow them.

9. Learn – know the difference between fast and slow twitch muscle and train them appropriately – FYI your Abs are fast twitch stop doing 100′s of sit-ups. FFS My ab training article

10. Don’t forget to train you stabilizers – very important for posture and proper joint function.

If you come to my gym – don’t drop the f@#$ing weights we don’t think you are cool we think you are a wanker.

Anthony

Many trainers have pretty much no idea – and are monkey see monkey do. They will tell their clients that an exercise is function but in actual fact it has nothing to do with help the client achieve there goals it is more about who’s clients can perform the best circus trick. I feel sorry for some trainers clients who hand over $$$ and never get anywhere…

I came across this video which makes a new little point in a humorous way – enjoy

-Anthony

One of my mentors Charles Poliquin has a great quote when it comes to motivation – actually he asks you a question “Do you love donuts more than you love your Abs?” the same question can be asked about getting out of bed and getting to the gym on a cold morning.

I believe maintaining motivation is about knowing what your goals are – and actually taking ownership of them. If you really want to achieve your goals you need to adopt the “whatever it takes” mentally. We all have moments of weakness or temptation – to stay in bed, eat something we know we shouldn’t – it is at this time you need to ask yourself “is doing this more important to me than my goal?”

-Anthony

There are a number of reasons for this:

I am guaranteed that the beef, lamb, chicken and everything I buy from them is 100% hormone and chemical free – it seems logical to me that these animals should be raised the healthiest and most ethical way possible.

I also want to know what the farmers have been feeding these animals I choose to steer well clear of “Corn fed” beef. Cows aren’t supposed to eat f@$#ing corn they are suppose to eat grass. Corn is used to fatten them up and not thing else and god knows what else they use.

I am pleased that these companies are taking note and the people are starting to be heard – we don’t want our beef loaded up with hormones nor our chickens etc. I don’t want barn laid cage eggs either.

We need to realise that we are what we eat – what you eat becomes you!! If you eat sick unhealthy animals – what are you going to be? Too many people are sick and unhealthy!

Anthony

Purchase a TRX Suspension trainer here