5 Ways to Get Great Results on ANY Training Program

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Mind Maze

I often get asked frequently about getting RESULTS and the best way to get there. After all, that’s what every person is after right? Results-oriented training programs should be the backbone of any person’s overall program that is offering training services to athletes and/or clients.

With this being in mind, there is NO perfect program. Every training program has it’s minor (or major) flaws, but if you follow some simple and basic principles, you will still reap the benefits you seek. No matter you’re looking to get stronger, get faster, lose some body fat, or simply get in better shape and feel better, you MUST adhere to these steps to ensure the work you’re putting in will pay off in the end!

#1 Record EVERYTHING: Everything you do inside and outside of the gym will affect the results you are after. Obviously, right? Yet people still do not understand why sleeping only 4 hours the night before a training session left them feeling like crap, or having a couple beers per night over the course of a week or 2 still had them only losing 1-2 pounds instead of what they really should have been. I don’t mean you have to write down everything you do in a given day with extreme detail, but if you’re serious enough about reaching your goals (and I know you are if you’re reading this) then at least write down your workout you did for the day (with weight used, duration, etc) , how you felt, how much you slept the night before, approximate food intake for the day. Doing this will take some practice but over time it will develop into a necessary habit. If you can record it, you can improve it.

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#2 Be Consistent! Don’t expect full results if you’re giving half-ass effort to a training program. If you skip a workout here and there, they will lead to two missed workouts in a week, then three.. It’s a big snowball effect and I’ve seen it happen time and time again. Stick to the plan, be consistent and you won’t be disappointed. I’ve found the best strategy for this is finding a small group of people to train with. This instills motivation, accountability, and a constant environment that breeds success. If you train alone, it makes it much harder to tell yourself “I’ll go tomorrow” when in reality you probably won’t. This is why I’m such a big proponent of group training.

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#3 Every Rep Counts! This almost falls in line with the above, but if you’re half-assing the entire workout from start to finish, you may as well just pack up and go home. Every single rep, including warm ups should be 100% laser focused. Sloppy repetitions in the warm up instills bad motor patterns and technique that carry over to any activity you perform in the actual workout itself. Again, once you set foot in the gym or wherever you train, you should be there for business. It should NOT be a social hour to discuss the latest trends and news. It should be a time to let go of whatever is bothering you and ATTACK that workout like it’s your last. Seriously.. I want you to be honest with this one. You either have gotten better, or you’ve taken a step backwards. Do not waste ONE SINGLE effort! How many of us can say they left it all out every single time you trained? If more people could say YES to that answer, they would be much happier with their results.

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#4 You Can’t Out-Train a Shitty Diet! I got this tip from one of the top strength coaches in the world,  Jason Ferruggia of Renegade Training Systems. It makes total sense, doesn’t it? Why put in all the hard work that comes with training, to squash that by eating like complete shit? You are what you eat (Seriously! But go ahead and insert some dirty joke here if you feel the need!) Do you want to be fueled by pizza, beer, chips, and candy? Or do you want to be fueled by foods that will help you build muscle, lose fat, and feel better? Keeping it very simple, but stick to natural-based foods i.e. something that can be killed or grown (meats, nuts, vegetables, fruits, some grains, some dairy, etc) Don’t over-think it. If you have more questions specifically on nutrition, I will address that in a future post.I understand we’re all HUMAN, but there has to come a time when you stop making excuses and justifying your actions that led to YOU not losing the weight or getting stronger, faster, etc..

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#5 Pick a program and STICK TO IT! It’s the funniest thing. There’s so much information out there now available to the public that it can get extremely confusing. One week someone will find some great, “innovative” training program and give it a whirl, then they’ll talk to a friend and hear about some other program and try that, etc and continue this trend for weeks and wonder WHY they are making ZERO progress. Your body needs time to ADAPT to a given stimulus; if you keep throwing in new variables and keep changing you’ll just be spinning your wheels. Find a trainer, coach, or decent program that suits YOU and stick to it for at least 12 weeks. Yes, 12 weeks. You need to give it some time to work it’s course! None of this short term 4 week stuff. If we were more concerned with the long-term success rather than short, quick fixes, we’d all be better off.

After all, you want this to be a lifestyle right?

Keep up the great work and remember that if you stick to these 5 basic principles, you WILL get results regardless of how “good” or “bad” a given training program is (to some extent, but we’ll discuss this later!)

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About John Cortese 4 Articles


That guy to the left on the gymnastic rings– that’s me, John Cortese. Do you typically see exercises like this  being done in your gym on a regular basis? Probably not, but I’ll get to that later.

Some interesting facts you might like to know about me:

    • I’m a certified Youth Fitness Specialist through the IYCA (International Youth Conditioning Association), one of the PREMIER organizations built upon maximizing youth athletic development and fitness for a fun and healthier lifestyle from ages 6-18.
    • I’ve worked with athletes and clients of all types and ages, ranging from 12-55, in sports ranging from football, track and field, volleyball, soccer, baseball, basketball- basically any sport that would require more SPEED, STRENGTH, AND EXPLOSIVE POWER to excel among your peers; and with all types of hardcore strength and fitness enthusiasts ranging from doctors to electricians, pilots to CEO’s, and financial advisors to name a few!
    • I was a former football/track and field athlete (I played wide receiver and ran the sprints/relays in high school at Vintage High in Napa, CA and also at Santa Rosa JC in Santa Rosa, CA- one of the top JC football programs in the country), so you can trust that I’ve been there in regards to training for maximal strength, speed, and power! I have Personal Bests of 49.8 seconds over 400 meters, 22.5 seconds over 200 meters, 4.47 seconds 40 yard dash, as well as a 9′ 7″ standing long jump and 33″ vertical jump– not bad for a 5′ 10″ 185 pounder right?
  • I’m currently a Senior undergraduate student at California Polytechnic State University in San Luis Obispo, CA. I will receive my BS in Kinesiology in June, 2010 (pretty soon!)*

Now, enough about ME. Let’s talk about what I mentioned above in the first few lines.

How common is it to see exercises being done that are either a) HARD, b) HEAVY, c) elicit some sort of RESULTS, or d) just plain out GRUELING ?!
Answer: Not very often! And I’ll tell you why very briefly:

Most people hate getting out of their comfort zones. It can be scary to try something you’ve never ever done before. Add that to lack of know-how and proper knowledge on HOW to train PROPERLY for maximal RESULTS, and you get a recipe that gets most people spinning their wheels -OR- as I like to call it, going nowhere fast, in their quest to get faster, add some muscle, get shredded, etc, etc etc.

So, then, you might be wondering “Well John, I totally agree with you– What is the solution?!”
I feel your pain, believe me. It’s not your fault. We are constantly being bombarded with misinformation about exercise and nutrition that it makes me want to scream, pull my hair out, vomit.. you get the idea. So, I made this website to diminish all the misconceptions, lies, and myths that you’ve been told for years and years.
More than likely you’ve been lied to– hey, they may not have known right from wrong. But you’ll come to find out very quickly that I’m here to help YOU.

I post on a regular basis, including audio interviews, videos, links to other great resources, recommendations. I give you the FACTS and I don’t like to steer you in the wrong direction.

It is my purpose to help you achieve all of your goals with methods that are actually proven in the REAL WORLD to WORK,  free of gimmicks, fluff, and bull shit.

If you like this style of training and communication, then you and I are on the same page my friend.

Here’s to maximizing your Performance,

Your Friend/Coach,
John Cortese YFS


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