Top 60 Things I Learned In 2008

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

Enjoy this reflection of my physical, intellectual, relational and spiritual life.  The following “learning” is a mixture of “head knowledge” and “heart knowledge.” Head knowledge means that I gained a new insight and heart knowledge means I made a behavior change.

1. 90% of getting a six pack is diet, diet, diet.  I have experimented with dozens of different programs and in the end, the only time I see my body drastically change is when my diet is perfect for 8-16 weeks straight.

2. The first 10-30 days of creating a new habit is the hardest and offers the greatest resistance.  Aim to change only ONE habit each month – anything more is too much. Prioritize the new habit as the first thing each morning which is when you have the greatest will power.

3. Entourage continues to be the most entertaining T.V. show ever. I have overdosed on this show for hours at a time and don’t regret one single episode.  UFC is a close 2nd.

4. People are looking for the program that says they can lose weight while eating Krispy Kreme Donughnuts. This is a reflection of our society’s lust for instant gratification that I predict will get worse and worse.

5. Answering your tech-toys first thing in the morning is the best way to let other people control your day. Don’t open your Inbox, reply to text messages or reply to voice mail until you have done 2-hours of productive work each morning.

6. Figure out what truly motivates you. What is your irrational obsession or what is your worst nightmare?  Understand what motivates you and focus on it.

7. Learn by ‘doing’ – not by talking about it. I am sick and tired of people who post on forums and ask, “What do you think of this diet or workout etc.?” How the heck do I know? Go try it for yourself and come to your own conclusions.

8. The best way to stay consistent is to schedule exact times for all your workouts, at least one week in advance.

9. Set “behavior goals” instead of “outcome goals.” Instead of saying, “I am going to gain 20 pounds of muscle,” say, “I am going to eat 4 eggs, 2 slices of toast with peanut butter and a veggie shake within 20 minutes of waking up each morning.” Focus on specific behavior change to enforce new habits that will lead to your outcome goal.

10. Bring a written plan on paper to the gym with you.  Don’t “wing it” or “make it up as you go.”  Knowing exactly what you are going to do before you arrive will motivate you to complete the entire workout and see progress.

11. In relationships, focus on becoming on the right person instead of finding the right person.  The more time you spend on trying to find “the one” is less time you can spend on yourself growing.  Focusing on growing will attract the person of your dreams.

12. Take the exact workout you are doing now and do the same number of reps, sets and exercises and do it less time and your muscles will grow.

13. When it comes to getting a six-pack, I mean single digit body fat, be prepared to train at least 1.5 hours a day for 6-7 days a week.  If you’re diet is absolutely perfect you might be able to do 1 hour a day but be prepared for 6-7 days a week.  There are no short cuts.  Fat is stored energy that needs to be burned off.

14. Free weights still trump machines.  Use free weights and barbells as much as possible.

15. There is zero relationship between your educational knowledge and your yearly income.

16. Your body hates change but responds extremely well to it.

17. ART (active-release-therapy) and aggressive massage continues to work wonders and be my number source of therapy.  Find a reputable A.R.T. therapist if you are on the injured list.

18. Cold water showers are absolutely necessary if you plan on training 1.5-2 hours a day.

19. Sky diving is the biggest adrenaline rush of all time and everyone should do it once before they die. If you shit your pants when your feet leave the plane, that’s normal.

20. The best way to pursue a relationship is to become friends first, I mean become best friends first and then consider dating. Dating to find a best friend has a low success rate and results in a lot of pain.

21. You can gain muscle training each muscle group with Jon Benson’s 7 Minute Muscle building workout. The coolest and most challenging workout I’ve ever tried this past year.

22. The best time to train if you wish to lose belly fat is within 30-minutes of waking up on a empty stomach.  I relied on at least 45-60 minutes of low intensity cardio 5-7x a week at the greatest incline while reading personal development books or listening to business audios.  Post workout, I prefer interval cardio.

23. Bicep curls do not produce bigger biceps. Focusing on increasing your body’s overall size is what makes your biceps bigger.  You must add at least 10 pounds of over all weight to gain at least 1 inch on your arms.

24. If you’re lower back pain is not going away and you are not stretching at least 30-60 minutes a day – take a hint.  Focus on stretching your hip flexors, hamstrings, calves, gluts and quads every day.

25. Inconsistency will ruin any solid training program.

26. The Dark Knight was the best movie of the year.  I can no longer go to the movies because nothing compares.  This is how all movies should be made in the future.

27. My best workouts came after having a shot of espresso or cup of black coffee 30-60 minutes before my workouts.

28. Sleep is far more important than you think it is.  I wish I could live by the motto, “I’ll sleep when I am dead,” but I think I’ll end up dead sooner if I follow that motto.

29. You are what you eat.  Eat garbage and you’ll look like garbage.

30. Your word is your bond. That’s all you have in life.  If you say you’re going to do something, do it.  If you don’t do it, don’t say sorry to me.  Say sorry to yourself because you let yourself down, not me.

31. People will pay more money to make exercise easier and easier. Just take a look at late night infomercials and the popularity of group exercise, dance classes and more pills, powders and liquids…

32. If you get to the point in your workout where you are not sure if you will be able to finish, that’s good!  You are out of your comfort zone and that is when growth happens.  That goes for each area of your life.

33. Cheating yourself on good form will eventually catch up to you.

34. It’s possible to train for an entire year and look the exact same! The majority of these people will look the exact same next year too.

35. “Speed of Implementation” has been my secret to tripling my business this past year.  This is the amount of time it takes between learning something new and implementing it.

36. Skinny guys can’t rely on “hunger” to determine when to eat. Building muscle requires a disciplined nutrition schedule.

37. Only take training advice from those who have trained themselves at a high level or make their living training others at a high level.  That goes for relational, financial and spiritual advice too.  Don’t take advice from anyone who does not have something you want.

38. A good training partner can compare with the results from a steroid cycle.  A bad training partner can be worst than following a Flex, MuscleMag, or Muscle and Fitness drug program.

39. Learning equals behavior change. If you learned a new insight than you are level 0 learning. Level 1 learning occurs when your behavior changes. Level 2 learning occurs when you transform from the behavior. If your behavior is not changing, you are not truly learning.

40. You’ll meet a special girl (or guy) when you least expect it. Stop looking for her (or him).

41. Over 70% of the supplements on the market have less than 30% absorption rate. This means you are only absorbing about 30% of what is in the bottle. Supplements are about making money. They put just enough in the product for you to feel a slight difference so you buy them again.

42. Until they start selling free weights, full body workouts and interval training on T.V. don’t buy anything that you see on T.V.

43. Pay yourself first and live below your means.  Don’t pay your bills until you set aside your monthly saving.  Don’t let bills bully you around in life.  If your goal is to save $1,000 each month and your paycheck is $1500 then set aside the $1000, pay your bills next and then spend what you have left over.  If you have nothing left over, it looks like you’re staying in this weekend. That’s called living below your means.

44. Stretch as least half as much as you lift. If you are lifting weights for at least 4 hours a week than you better be stretching at least 2 hours a week. If not, your body is screaming for an injury.

45. Active Release Therapy (A.R.T.) has been proven, to me personally, the most effective form of therapy available. Find a reputable A.R.T. therapist if you are on the injured list.

46. Setting a deadline to compete in the World Fitness Model Championships on June 13 and then the Mr. Chin Bikini Show two weeks later was the only decision that truly motivated me to get into the best shape of my life.

47. Reading at least one new book each month continues to sharpen my mind and help me be a leader amongst your circle of influence.

48. Being muscular won’t help you with the ladies if you have no social skills and are in love with yourself.  Once a girl knows that you know you’re hot, you’re treading water with the sharks!  But it’s better to be muscular with no social skills than a lazy ass with no social skills with the ladies.

49. It’s pointless to ask for nutrition advice on how to lose your belly fat if you’re not keeping a food journal.  If you don’t have any food logs to show me, don’t waste my time.

50. It’s hard to not compare yourself to others but don’t.  Compare your physique to your own progress and no body else’s.

51. People judge you by the friends you choose and hang out with.

52. Results don’t happen over night. To transform your body, be prepared for years of trial and error and keeping what works and dropping what does not work. Enjoy the journey. There are no short cuts in life.

53. Life was not designed to be easy so stop being surprised when things don’t go your way.  When things are going well, that’s when you should be surprised.  That outlook will help you deal with hard times with a whole new perspective.

54. The best way to keep a workout honest is by using a stop watch to measure your rest periods. Honest progress comes when your weights and reps go up while your rest period stayed the same.

55. Loving your body more than you love your family and friends will lead to regret. Never put things that “go back in the box” i.e. material things, before people.  When you get to your death bed, you won’t say, “Man I wished I spent one more hour in the gym,” but you will say, “I wish I spent one more hour with my Mom.”

56. Having a T.V. is not necessary.  If the news is that important, you’ll hear about it. If you don’t plan on doing something about the bad news on T.V., what’s the point of knowing about it?

57. Don’t shut moral and spiritual people out of your life.  They will stimulate the most important part of your being.

58. I love working out.  I love pushing my body. I love entering the “hurt box.”  I hope to do it forever. I just love it. I love training with people like me.

59. Organic food is friggin expensive but worth it. I sleep better, recovery faster and seem to be able to eat less and still make gains.

60. You’ll get the exact same thing in 2009 as you did in 2008 if you do the same thing.

Congratulations on making it through 2008 and I hope that you achieved everything that you planned to set out to do. Today is not just the start of a new year, it’s the start of a new day.  I wish you the best in 2009 – may it be your best year EVER.

Vince

p.s. Now it’s your turn…

1. What was one thing you learned this past year and how did it help? Try to think of a behavior change, not a new insight you read or heard. Remember, true learning equals behavior change.

2. What are you looking forward to in 2009? What is one behavior you are going to change? Share it in explicit detail but keep it short and concise.

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Comments

54 thoughts on “Top 60 Things I Learned In 2008

  1. Vince,

    Just came across this post. Even though it's a few years later, I would say what's interesting is that almost 100% of what you observed back then is still true today.

    Funny how the more things change, the more they still stay the same!

    Chris

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  2. Pingback: Lessons From Vince « Regressive Christianity

  3. Tiger05, if its general breathlessness straight after a set then its not surprising, you just worked a hard set! its meant to be tough therefore you pant and stuff.
    If it is indeed like breathlessness that happens prematurely then its something your body will soon need to adapt to, jsut like the way your muscles adapt to various types of training so do your lungs, keep getting at it and it will wear away soon. so which leads me to the next tip. get breathless more by working out harder 😉 just my thoughts

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  4. Hey Vince……:((

    Got a problem when i workout in the gym.
    I get tired very soon and run out of breath,is it because i am a smoker.Yes Vince i am a regular smoker but i am trying to quite smoking ,i relly don’t know when but i am trying.
    Is there any way wherein i can reduce or give up smoking because i really want to get inot shape but i find this weakness becoming a hurdle for me.

    I am using your plan and it seems to work and i can see thechanges but my problem again is getting out of breath very soon may be doing that first 10 reps only.

    Your help is needed Vince……….

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  5. wow.. thanks a lot Vince..
    you did inspire me..
    i have to be consistent and persistent with anything that i do not only for my workouts.
    ya..You’re right, we have to go beyond our comfort zone..
    it’s painful but it’s worth it..
    having a behaviour goals is actually a planning of success of the outcome..
    this 2009 i do hope that i can grow physically, intellectually and spiritually..

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  6. What do i have planned for 2009? I’m gonna become MASSIVE real fast.. how? I have the will and drive to do so!

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  7. Excellent post Vince. Here are my (fitness related) answers to your questions to me…

    Q What was the 1 thing I learned and how did it help?

    I learned that almost any fitness program can work, but really there is only one diet that really works.

    To clarify, I have tried many well-designed fitness programs, all have their advantages, it’s usually just a matter of how hard I work at implementing the program. I have had to zero in on the ones I like, because those are the ones I am willing to work at hard enough to get results.

    However, there is only one nutrition plan that works, all of this audience knows what it is. BTW, God laid out his nutrition program back in 1833. You can read it right here.. http://scriptures.lds.org/en/dc/89.

    How did this knowledge help? It’s just made it ever more apparent to me that rather than jumping from one fitness program to another trying to get an “edge”, I must always consider my nutrition first because that is the key to maintaining my weight and my health. It is the foundation of good health. Without proper nutrition, I can never reach my full physical potential regardless of the workouts I choose.

    2. What at I looking forward to in 2009? Improving my nutrition (mainly eating less desserts, which are always present at my house), and working hard at my workouts so I can gain greater strength and endurance.

    Thanks again for the post, Vince. Good luck to everyone in 2009.

    Rachel B.

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  8. Hi Vince,

    Some excellent and very true points there…

    Malcolm

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  9. Hey Vince,

    Really enjoyed that post, I am new to your stuff and am finding it very refreshing, its honest and to the point.

    I have learnt last year that discipline and persistance are the only way you will see results, and that once u see those results there is no feeling like it.

    I look forward to attempting to be as nutrionally perfect as i can! Its been my biggest challange as u hear soooo much stuff about it all, but i aim to listen to you more and get on it!

    Thanks for all the great advice, i really appreciate it.
    Great post!
    James

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  10. Pingback: Day 177: Some things I learned in 2008 « My Transformation

  11. Action changes things. It is important to plan but do not just sit and make great plans. Take you plan and put it into action. Change it on the fly if need be but do not wait until you have the perfect plan because it will never happen.

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  12. Walter Vander Goten January 5, 2009 at 2:55 am - Reply

    Vince,

    A very smart man once said: “Make things as simple as possible, but not simpler” and this is exactly how you write these 60 tips down: NO NONSENSE.

    This is also very confronting and made me understand (still level 0 learning) that
    if you want something you will have to do it yourself, the hard way, because noone else will do it for you and that inconsistency is the (my) devil.

    My goal for next year is to get to level 2 as it concerns consistency … in every part of my life.

    Thanks for the tips and all the Best in 2009!
    Walter

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  13. Vince, Great Post

    I didn’t think I would read all 60, but I did and I save the ones I liked.

    I had a great year, because as you did, I plan for it. 2009 is going to be my Best Year Ever, and Yes It’s planned out. When thing go wrong Which I expect them too, I’ll be ready but till then I’m living in the Now…

    Keep Rockin and Inspiring people to Make changes in their Lives…

    After Ryan Lee’s Bootcamp I didn’t know what to think about you, but I can see form you blog You Get it Man…I look forward to the Laws of the Land to bring like minds together someday…

    All the BEST in 2009…

    http://www.b2fwellnessshow.com

    RAHZ Slaughter, NYC

    P.S. I’m Getting Back on Stage June 6th

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  14. Hello Vince, you are absolutly right i learned a lot from those 60 tips.. For 2009 i wish i can follow these tips as much as i can.
    Walid, Cairo – Egypt.

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  15. I learned that if i want to see and feel the change, I have to MAKE the change. I have to make the honest, full, no shortcuts, no excuses effort to be the person I want to be, inside and out.

    I also learned that if I want to see my body transform, I have to pay attention to everything I’m doing, from how much water I’m drinking to how much sleep I’m getting, from keeping track of every workout to keeping track of everything I eat. It’s about time I realized I’m not going to just see results after a month of just trying a new lifting schedule.

    I’m looking forward to 365 days of a new chance to improve and to better myself and the world around me. New goals and the mindset to pursue them.

    Thanks for the words of wisdom, Vince.

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  16. thnx vince for sharing your thoughts. It’s been pleasure reading your blogs,your advices.
    You are a great coach , but surely a better human being.

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  17. Hi Vince from Venezuela. I started reading you in 2008 and it was a complete eye opener. I stop taking suplements and I was shocked. I still have the exact result I did with those “magical” pills and powders. I start sincerely on a self demanding workout from week to week and the results were fantastical. I plan to buy your program this 2009 and I think it will the most valuable investment I could made for this year. I am 38 year old and have spent almost my entire life in gym with no appreciable result until this past year when I change my old routine for your advices. Thank you again for open my eyes, be a rol model and for yours inspiring words.

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  18. Excellent words Vince–especially number 55. love, MOM

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  19. I gave myself a silent heart attack about ten years ago by getting on the Nordic Track and forcing my heart rate quickly up to 200+. I ignorantly thought that was the point. Two years ago I took a stress test and found that the damage done was minimal. The outgoing cardiologist recommended the standard “walk briskly 1/2 hour per day.” Ignored this — all though I live in NYC where we walk a lot. But recently I wanted to do weights and asked the new cardiologist if this would be safe. Of course he knew that weight training puts less stress on the heart than cardio training, but he didn’t tell me this. Instead he put me into the cardio rehab program where I have to show up for my cardio training two times a week. Seeing that the consistent work has brought about a consistently lowering heart rate with an increasing performance has inspired me to pick up on the training on my own. Now I will go into the weight training. So what have I learned? That I feel much better physically and mentally and that everything works better.

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  20. 1. What was one thing you learned this past year and how did it help? Try to think of a behavior change, not a new insight you read or heard. Remember, true learning equals behavior change.

    Calorie Cycling (carbs especially) – what an eye opener and fat reducer. This strategy is not for the meek at heart. Very powerful technique.

    2. What are you looking forward to in 2009? What is one behavior you are going to change? Share it in explicit detail but keep it short and concise.

    Since you asked – winning your competition and joining you on vacation. This goal and plan of attack has already been added to my arsenal… GOAL CARD. Six short months and counting is about all I can say.

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  21. 1. What was one thing you learned this past year and how did it help? Try to think of a behavior change, not a new insight you read or heard. Remember, true learning equals behavior change.

    Calorie Cycling – what an eye opener and fat reducer. This strategy is not for the meek at heart. Very power technique.

    2. What are you looking forward to in 2009? What is one behavior you are going to change? Share it in explicit detail but keep it short and concise.

    Since you asked – winning your competition and joining you on vacation. This goal and plan of attack has already been added to my arsenal… GOAL CARD. Six short months and counting is about all I can say.

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  22. Vince,

    It’s like you are echoing what a great coach would tell me. I’m a diabetic and 63 so I’ve had to tweak a couple of your points. However I am of the firm belief that 80% of building muscle is in the heart and mind of a person. The body begins to participate with alacrity when the other parts of us are on board. I’ve been working out 5 days a week and interval cardio for 1.5 years, and I feel more YOUTHFUL than I have since I was 10. Thanks for taking the time to list these great pointers. I’m going read them once a month to remind myself to stay on track. Have a good year guy.

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  23. 1. What was one thing you learned this past year and how did it help?
    Setting smaller goals with a time line works much better than setting smaller or larger goals without one (this works for getting papers written, for eating behavior changes, and for exercise goals)

    2. What are you looking forward to in 2009? What is one behavior you are going to change?
    I am going to drastically limit processed foods and sugar (sticking to the above learned lesson, taking it slowly but surely). So far I have eliminated bread and obvious sugars. I’ll do this for 3 weeks and then pick another sugar source and processed food to eliminate. (unless you or the naturopath tell me I’m going about this wrong)

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  24. Pingback: Day 174: Aiming to look good, feel good, and ‘be’ good « My Transformation

  25. Jose Ricardo (Stockholm-Sweden) January 2, 2009 at 5:04 pm - Reply

    When you’re done, it’s your turn to share the following on my blog…

    1. What was one thing you learned this past year and how did it help? Try to think of a behavior change, not a new insight you read or heard. Remember, true learning equals behavior change.

    Answer: Hi Vince I have learnt this past year that there are no limits for the human being. You can reach whatever you want in your life by only changing your
    concept of mind potential. Every single person in this world has a potential, a gift, something that mother nature gives to every single creature. Why we dont see this potential ?? because there are social programms that stops us, it is important to know how the universe works, how we are related with the universe, how to establish the relation with mind-body-soul-spirit, when we reach this equilibrium with the universe our potencial star blooming and we are able to discover our natural force.this concept applies for any goal you want to achieve in you life it does not matter if it is material (economical) or spiritual. If you want to succeed you need to discover your potential and star developing the positive capability of your brain.

    2. What are you looking forward to in 2009? What is one behavior you are going to change? Share it in explicit detail but keep it short and concise.

    Material: a wonderful body,healthy, 100 % natural without steroids.
    Spiritual: to succed in my Studies in Europe and to be able to visit my family in my lovely country Costa Rica.

    Vince thank you very much for inspiring with the 60 things you learnt last year. the way you express your ideas makes your blog funny, with useful and practical information being enjoyable and enternaining with your personal experiences. Thank you very much for helping change peoples lives.God Bless you and your family all this year and the rest of your life.

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  26. thx vince. you always have advice when i need it. the one thing i learned the hard way is don’t trust tv comershials. the lie. also only ass-kicking work and a strict diet give u change. thank u and have a happy new year every buddy

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  27. One thing i learned in 2008 was to stop eating fast food which i’m proud to say i did and i’m working out regularly..excellent post..keep the good stuff comin’..All the Best in 2009.!

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  28. Vince, I’m a Soldier, currently deployed and away from family and friends, ones most dear to me; #55 truly is one that hit home….We can always make tim for the gym, to look great and feel great but, in the end it’s the family and the ones that truly have inspired you as a person to live life….most importantly most forget about the one true person whom has always been their, that is the “Almighty One”, Thankyou Vince, for words of wisdom and encouragement…..AJ

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  29. For two years I “winged it” (#10) in the gym with no success. When I stumbled on Vince’s program I bought it, read it, was inspired- but sat on it for six more months. When I finally began to apply it, and only working out twice a week because of my schedule, I moved from less than 140 lbs to 165 lbs within a few months- all my friends were surprised. I still had a ways to go personally because I’m 5′ 10″, but that goes to show the power of Vince’s program even at a basic level.

    Unfortunately, I had lost my job and was out of work for two months, and I had to cease my gym activities and strict diet, and I dropped down to 150 lbs. The good news is that I got a job 10 times better and I can now start again.

    Here’s to a successful 2009 for all you guys in the No Nonsense community, and thank you Vince for being you. You are a true mentor for all of us.

    ZR

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  30. One thing I learned this past year is that all of the books I’ve read, all of the audio programs, all of the articles I read on health, nutrition, working out, etc. are all useless IF I DO NOT APPLY WHAT I HAVE LEARNED.

    However, the most important thing I learned this year is that THIS MOMENT IS THE ONLY MOMENT THAT I HAVE (TOMORROW IS NOT GUARANTEED) AND THAT IF I DESIRE TO REDEFINE MY REALITY I MUST DO SO BY REDEFINING EACH MOMENT AS IT UNFOLDS.

    In 2009, I’m looking forward to making a huge life transformation by recreating myself day by day. I’m looking forward to rehabiliting my shoulder, lifting heavy weights 2-3 days a week, while stretching, rehab, and recovery on the other days. I plan to meditate daily and become more present. I intend to eat BIG to get BIG and I’m realling looking forward to meeting you in CANCUN THIS SUMMER!

    “True Victory is Self-Victory, let that day arrive quickly.”
    –Morihei Ueshiba, founder of Aikido

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  31. 1. The art of eating right and I still have lots to learn.Smaller meals….better nutrition = A healthier me. For 2009 that means carb cycling

    2.Lower body fat % and keeping a food journal.

    Vince, Great list that’s full of truth!

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  32. Interesting insights, Vince, especially that we will get everything in 2009 if we do what we did in 2008. I’m one of those people who work out faithfully and look only a little more muscular than a year ago. I just began your 6-week program…thought I would die and couldn’t finish the body weight portion of it. I could hear my muscles saying, “Hey! This isn’t what we do…what are you doing?” It proved to me that my workouts needed some shaking up. This is a great basis for getting into the New Year. My hurting body 55 year old body is more choosey about what it consumes as well. Thanks for your inspiration! Happy New Year!

    Daniel
    NYC

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  33. – Sleep is key to a good body/mind, don’t go by on a consistent 5-7 hours. shoot for 8-10.
    – Supplements are not needed except Fish Oil and Occasional Magnesium.
    – Avoid processed grains. If you eat starchy carbs stick to sweet potato, wild rice and occasional cooked oats.
    – Learn how to talk to people, don’t be afraid of personal improvement material.
    – Master your mind and you can defeat anything; Fear, Anxiety, Stress etc….
    – Workouts should always be hard and short
    – Sprint at least once a week

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  34. Absolutely WOW! They hit home and now I have to apply. Thank you, thank you.
    WOW!

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  35. Great 60 things learned Vince. I learned it gets harder rather than easier to be self-disciplined as you age. Also we need to put action steps into our dreams to be truly fulfilled. Fantasy is self-centered and about having something; where as Dreams are building with others to make a difference in their lives and ours. Thanks, Russ

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  36. Hey,
    Those 60 points there were amazing. Every single one of them. And I have really found them to be inspiring.

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  37. One thing i learnt in 2008 is that you can’t have your cake and eat it too……i learnt that i cant go to the gym when i feel like it..waste a bit of time there…come back home and eat as i like and then get mad when i am adding more weight.

    One behavior change that i had late in 2008 and i am carrying with me into the new year is consistency….that i will be consistent with my program and diet…and not expect miracles overnight but rather make this a complete lifestyle change. And ENJOY it in the process!

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  38. I’m going to be 54 in January. I stopped working out in my late 40’s i’m sorry i did but I’m on a come back. I have been eating right and working hard at the gym and at home for the past 3 months and it’s all working. I wondered if it was too late for me to get back in shape. I have learned it’s not. I can do it just like the young guys maybe even better.

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  39. great post vince… inspiring… my resloution is to make a post like yours next year… lolz

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  40. Take some quiet time to talk to myself. I think internal dialogue is important, but what you say to yourself is even more important, so I need to stay positive and live with more gratitude!

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  41. awesome….everything is straight & precise!
    im glad that my curiosity was aroused when i randomly clicked on your youtube
    box(show)…seriously…so interesting i had to know more….im now looking forward to “09” with higher hopes & expectations of pushing myself to be a better person physically & mentally…..thx a lot for the advise!

    p.s.
    at this point im a skinny individual who hopes to become much more than i am
    right now in “09” with your help…thx again….

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  42. I’m looking to establish a consistent kettlebell workout that is quick, yet intensive so I can lose that small amount of fat hiding my abs “)

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  43. Great stuff Vince.

    1. What was one thing you learned this past year and how did it help?

    ***ALWAYS Be yourself = Less stress.

    2. What are you looking forward to in 2009? What is one behavior you are going to change?

    ***Going to spend more time learning from folks like you by making a point to meet for focused networking sessions. Who you know – and who you hang around with – matters the most!

    And I’m with you on Dark Knight.

    c

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  44. You have to have good sleep for your body to grow….if your tired before your workout starts, its almost a waste to continue!………get your mind in the right mindset before you start lifting ,and pick the intensity up!………be consistent in your workout program, and listen to Vince….I know that I trust and value his advice more than any other person in the business that I have found yet!….thanks Vince…….Kevin Dunham and 3 sons lifting and learning!

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  45. Very inspiring post Vince! HAHA it’s so funny how we bodybuilders think the same. Best of luck to you in 2009 with your fitness goals and as for me, i hope to gain more muscle than ever. I bodybuild for respect and women are a close second.

    Thank you for the enlightening message,

    -Linh

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  46. The most important thing i learned this year in 2008 was not to listen to the Bodybuilding magazines and that nutrition is a whole lot more important than i thought.

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  47. Thanks for the site…now to your questions sent in your email:

    In 2008 I learned that I can do much better physically and financially by avoiding processed foods and cooking from scratch. If I like a commercially available food, I find a recipe and make it at home.

    In 2009 I am looking forward to a program my job offers: I will have the opportunity to workout for an hour each work day in our building’s gym and get paid for it. I have a lot of weight to lose so my plan for 2009 is to do 30-60 minutes exercise before work and then again at work. I will do power yoga on the weekends as well.

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  48. Vince I Look foward to getting the muscle I’ve been wanting using your No Nonsense Muscle Building which I have recently ordered. Thanks for all you have done for us skinny guys

    Chris Madden

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  49. Smashing Post Vince! I have now officially bookmarked your blog man! It’s awesome!!! I’m gona post my very first article on facebook about what I learned in 2008 as I don’t have my own blog yet lol

    You’re a very strong inspiration for me as fitness consciousness has been arguably the only constant in my life for the past 2 yrs in college…and I am glad that I’ve embraced it…though I’m not fully committed yet which is mainly due to the nutrition, I plan on improving myself & develop a ripped physique! So I am gona quit procrastinating and buy your six pack abs course 🙂

    The Best Of Luck To You in the pursuit of your goals and Happy New Year!

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  50. My New years resolution is to try your 6 week program to gain at least 25-40 lbs of muscular mass
    thanks for the 60 things I learned
    that was interesting reading and will go to use here
    I have just joined a gym last month and things are going great

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  51. Vince this is one of my favorite and most inspiring blog posts I have ever read. Perfect timing to coincide with setting my new 2009 goals.

    Thank you so much

    Andy

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  52. that is the best 60 statements i’ve ever read. i’m printing it to give to friends. i’m a girl thats also a gym rat and #48 really hits home. in general i never date because i’ve found most guys run from girls that are stronger than them…..oh well..i watch all your vidios and learn at least something from each of them…..thank you….vicki

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