Keep It Simple to Make Progress

dumbbell weights

KISS (keep it simple stupid)

That looks cooler than KISG (keep is simple genius). But I prefer KISG because I don't like calling people stupid.

Remember what Forest Gump said?  “Momma always said stupid is, stupid does.”

One of my favorite movies of all time, but that's another story for another day. But really, how can you not love Forest Gump? The music, the characters, the story, the history and the universal themes.. ok, back on track here..


Keep it simple.


That's the point today. As I was walking the dog I had a lot of thoughts swirling in my head.

What I wanted to write about. How I could help you, what do people need in their life that I can bring?

Then it hit me. Too much information. So many ideas. Where to begin, which to pick.

Is this better than that? Will this option give me faster results? How about what he/she is doing, it seems to work for them..?

So with that in mind, here are some simple tips you can use today to get better.


If you want to lose fat quickly, focus on eating 3-5 meals per day of protein and vegetables.

Pick a protein source (eggs, meat, fish are best options) and eat it with any vegetable or combination of vegetable you want. Example -steak on salad, chicken with green beans, salmon with asparagus, chicken sausage with bell peppers

Drink water and nothing else except black coffee, plain tea (black or green)

Weight training

Still keeping it simple here- remember KISS or KISG-
Lift 2-4 days per week for 30-45 minutes.

Do full-body workouts or upper/lower split. Don't overcomplicate this. Focus on the compound movements- squat, press, row, pullup, dips, lunges, deadlift. Add some weight to the lifts as often as possible. Make progress. Track your numbers in a notebook. (I prefer pen and paper over a phone but I'm old school)


Choose either steady-state cardio (keeping the same pace for 30-45 minutes) OR high intensity intervals (sprints followed by easy pace) for 15-20 minutes.

Do this 2-3 times per week. You can do it on “off days” or you can add it on after your weight training. It doesn't matter much which you choose. Just pick one and do it.

Bonus Tip

One more area you should pay attention to: flexibility and mobility- do 5 minutes per day of stretches. (you can do more but this is the minimum to get you started building this habit)

Any kind, it doesn't matter. Again, we are keeping it simple here! You can do a 5 minute flow like Max Shank suggests. Or the agile 8 as Wendler recommends (from Joe Defranco) or like what I do- my own combination of stretches/movements/poses that improve my flexibility in areas that I find I need it most (calves, low back/hips, shoulders)

That's it. Let's not make this too long. We are trying to keep it simple genius.