How To Start Working Out For The First Time

how to start working out for the first timeWhen people ask me how to start working out for the first time, I know it’s because people get overwhelmed in the details. I get that, because while I don’t have a problem with fitness, I do have a problem with business. I crashed and burned my gym business at one point in time, even though everything was going well, and then I got overwhelmed and I didn’t know what to do.

So to answer the question about how to start working out for the first time, I must tell you how to prioritize. This means, what is the 80/20 of it. What 80 percent of the results come from 20 percent of the effort.

When I see someone has a problem with one thing, I try to relate it. You have a problem with this. I had a problem with that. What’s the overriding principle that helps people cut through the crap on a variety of subjects. It’s focusing on big ideas. So fitness I do not have a problem with, so I’ll help you with that. You got to take the biggest thing, and I think one of the biggest things, right at the top, is so simple that you don’t even have to actually do anything, and that’s sleep.
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How To Start Working Out At Home After Losing All Your Gains

how to start working out bench dipsThis is a series of articles, videos and podcasts on how to start working out again after you’ve lost most, if not all of your gains. Leaving the military has been the real test of keeping in shape when you are not forced to. Same with high school or university athletes. I’ll also post articles and resources related videos for more depth and to answer specific reader questions as they come in to me:

For example: Answers to “What are sets and reps” https://www.youtube.com/watch?v=fuuOOlOXxAI

Lots of tips and answers on how to start working out in these places as well:
Instagram: https://www.instagram.com/raymondburtonwrites/
Twitter: https://twitter.com/RayBurton
Facebook: https://www.facebook.com/RayBurtonAuthor/
Podcast: http://www.raymondburton.com/category/podcast/
Book Recommendations: https://www.amazon.com/shop/raymondburton

There is also a helpful podcast with lots of answers on how to start working out below. It’s after the newsletter sign up.

If you don’t find answers to the fitness questions you have, ask me on any of those platforms or in the comments after this post.

How To Start Working Out: Step 1

Thoughts lead to feelings, causing actions that create your results.

Change is hard. Let me set the record straight right here right now. You absolutely have the ability to improve your fitness and health. If you are human (and I hope you are, if not “live long and prosper”) then you can get in shape, lose weight, build muscle or whatever. But it will take work. Read that again. If you are human, you can get in shape.

I only say this because some people believe they are born a certain way and cannot improve. “It’s genetics,” they say. Genetics do matter. But effort, consistency and focus matter a whole lot more.
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How To Speed Up Metabolism With Nick Nilsson

How to speed up metabolism with Nick NilssonToday on the Show, we talk with Nick Nilsson author of Metabolic Surge on how to speed up metabolism for a lean physique. Nick is known as the “Mad Scientist Of Muscle” and has a degree in physical education and psychology. He used to do one on one personal training before making the switch to helping people build muscle and burn fat online through his fitness training books and membership site.
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How To Stop Being A People Pleaser Ignore The Opinions Of Others

how to stop being a people pleaser like a cat that doesnt careToday’s car philosophy time is about how to stop being a people pleaser. You must ignore the opinions of others. I’m sitting outside Pier One Imports right now, waiting for them to open. I’m dictating into my phone so this will be more raw than usual. Not really safe for work. To add your thoughts, comment below.This is actually the unedited rough first draft.

I thought I would have a little chat with you ’cause I heard something today that really was cool. That was, from Gary Vaynerchuk. He says so many cool things like sometimes, I guess when you hear things that apply to you sometimes, like you get called out on your own shit? You hear like, “That guy’s an asshole.” Those are probably the people you should be listening to sometimes, I think.
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How To Deal With Passive Aggressive People – Are Nice People Weak?

Stoic Living - How To Deal With Passive Agressive PeopleMorning. Today I ran into a good thing that said, “Your next battle will be easier.” But prefaced by the idea that you fight the battle that’s in front of you right now.

A battle can be anything that involves conflict, right? It can be a workplace thing. Maybe a physical altercation. It can be a conversation with your partner. Whatever.

But the reason I ran into this idea is that is there a time to be bad? Is there a time for aggression? I’m at that chapter now, in The 50th Law, by Robert Greene and 50 Cent ( Amazon purchase link). So it is time to just write a few words. Continue reading

What Is Trust And Why Truth Matters

This mornings video is about What Is Trust And Why Truth Matters. Truth and trust, like the interconnectedness of the two and all that. This is like the Dark Night Video Cast or something. I’ve got to think of a cool name.

Watch What Is Trust on Youtube
I think it’s like a warm blanket, because when you find somebody whose words ring true, and you know that at the essence of it, what they’re saying is real, that it’s not a consensus of the general population, or it’s not what’s acceptable, so everybody deems that to be the truth, but the actual truth at the bottom, because you know, there’s things that people don’t speak about, and there’s … But you know at a core level that that’s the way things really are. So, truth and honesty, and howone-minute they are as a bedrock to a solid relationship. That’s all I have for you in a one minute version.
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How To Boost Metabolism And Basal Metabolic Rate

Ray Burton: As you get over 40, your metabolism starts to slow. It was never a problem for me before so I didn’t look into it much. But now I’m 43, and as I started research on how to boost metabolism, I realized it is a huge topic and that a lot of people want to speed up their slowing metabolisms.

So what we’re going to do today is cover how to boost metabolism, sculpt your body, burn off body fat, develop unstoppable motivation and much, much more over this and the next few posts.

I’m Ray Burton, author of “Begin At The Gym,” which is your complete blueprint to starting from scratch with the goal of losing weight and building muscle with no prior training experience.

However, in this series of articles, I’m going to answer specific questions submitted via e-mail in response to when I asked my readers what they wanted answered about how to boost metabolism so you can sculpt your body, burn off body fat and develop a lean muscular physique.

Basal Metabolic Rate – before we talk about how to speed up your metabolism, we need to talk about your basal metabolic rate (BMR).

BMR is used interchangeably with Basal Energy Expenditure (BEE) most times. All we care about is that your Basal Metabolic Rate is where we start fiddling with calorie intake if you are a numbers type of person. If you are not a numbers type person for dieting, then there is more on how to do that later.

For now, you need to know this if you plan to boost metabolism by the numbers.
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How To Lose Belly Fat For Men

This is why you’ve never been able to lose your extra belly fat…

There’s a big problem out there for guys trying to drop a few pounds and get a lean muscular body. Actually, there are 7 BIG PROBLEMS. But they are easy to fix and you’re about to discover how.

On a recent vacation, I realized how simple losing 10-20 pounds in a month can be. You just need it laid out step-by-step to cut through the confusion out there. So that’s what I’ll do for you.

Have you ever wondered, “Does a regular guy that just wants to drop a couple pounds to look good on the beach really need to go through all the extreme discipline and time suck the magazines say?”
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Pistol Squat Progression: How To Do A One Leg Squat

Ray demonstrating a pistol squat progressionAfter I got injured, I looked up all the masters for a good pistol squat progression and am happy to say, I found the answers I was looking for.

If you are broken, it can help you too.

Here are a few of my resources I pulled from. In some way, shape of form, they all contributed a piece of knowledge to my pistol squat progression that at some point glued onto another piece to bring me to the final objective of doing a one leg squat.

In the end I have the routine and approach that showed me how to do a pistol squat that worked for my body. My body’s kinks, injuries and limitations. If you’ve weight lifted using the squat, deadlift, bench, overhead press your whole life, then our bodies are probably similar.

The Sources Of Pistol Information

Pavel Tsatsouline (The box down method works if it’s only strength you need but if you are broken, then other methods are needed.)
Steve Maxwell (Just solid stuff that works)
Steve Cotter (Inspired me with the table jumping pistol squat)
Gold Medal Bodies (I find that GMB is better than gymnastics bodies for stiff, banged up adults.
Scott Sonnon’s program for fixing a beat up body.
Kit Laughlin (Single Leg Squat Progressions)

Kit Laughlin is well known to those that are into flexibility and a fully functioning body but I wish he were even more known to the mainstream fitness crowd. He is a humble man who always speaks kindly and offers great courses for the most reasonable price if not free.
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Free Books Announcement List

Welcome to the free books announcement list. If you are on this list you’ll get an advance email
containing a free amazon download link for kindle to get each new book or short story I publish FOR FREE before it goes full price on Amazon.

The link I email YOU, will be active for 24 hours.

What Kind Of Books Will You Get?

I write military sci-fi, sword and sorcery, self-help and fitness books. So it’s a mix of fiction and non-fiction.

Subscribe to the FREE BOOK mailing list

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When I Learned That Comfort Zones Are Success Killers

What I Learned Today: Comfort Zones Are Killing Your Success

I wanted something I didn’t have yet. I wanted to be a winner. A success. So I sat around and hoped really hard for it. I didn’t realize that I’d have to do things differently than what I had been doing if anything was going to change. I’d watched the Law Of Attraction and figured it should probably kick in for me at some point.

So I waited. I had no inclination to change my daily habits because I was a unique little flower and the world owed me for my awesomeness.
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How To Make Money Writing – 4 Ways With Pros And Cons

how to make money writingOver the next 2000 words in this post I will answer the question of “How to make money writing” from my personal experience. In 2013 I refocused on writing as an income source in order to write my way out of a $54000 business debt and become financially free. Here’s how I did it, so you can use the same approach yourself.

At present, there are 4 ways I make money writing. Some of them are better than others when it comes to the cash flow they can bring in. I’ll explain each in detail.

My writing arsenal breaks down into four basic chunks. They are;

  • Creative Fiction
  • How To Non-Fiction
  • Commercial Writing I.E. Copywriting
  • Content Marketing – Blogging And Articles

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Writing My Way Out Of Debt – A Journey

writing my way out of debt from the gymTired of failing to pay off my debt by working at things I hated, I decided on writing my way out of debt because at least that would be enjoyable. Writing is something I’ll continue to do even once the debt is gone (see The Conquest Of Happiness)

Back in 2011, I was sitting in my gym you see above, staring at the excel spreadsheet in front of me.

I saw no way to dig myself out of the $55239.00 business debt I’d created, and had scrambled around like a squirrel looking for a nut for months.

Facing facts, I mustered my courage and went upstairs to talk with the landlord.

Sitting in front of him I swallowed my pride, “I’m not going to make next months rent. I’ve already used all my line of credit to make last months rent.”
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What Is Courage And How The Fourth Stoic Virtue Can Help You

What is courage? It’s one of the four stoic virtues. The other three are Wisdom, Justice and Moderation. The actual definition is that courage is the quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear. I would say DESPITE fear.
Courage is the quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear. I would say DESPITE fear. Click To Tweet
Lets look into this further…

Did you know that the single most common regret of the dying was wishing they had the courage to live a life true to themselves and not the life that others expected of them? Because when people realize that their life is almost over, they look back on it with clarity.

When you are about to die, there is a clarity that only exists in that precious moment. Everything pales in significance, and only that which truly matters is able to remain on the mind. Most people die knowing that they didn’t go for it.

This is your life. When you die, it’s a journey you will make on your own. Only you will have to deal with the consequences, so make your own decisions. Those decisions will require courage.
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Cullers War Fan Page Monthly Free Read And Podcast

Welcome To The Monthly Pulp Fiction Free Read.
Welcome New Readers!

Do you like action, adventure, and mayhem? How about a post-apocalyptic wasteland with soldiers protecting walled cities from radioactive creepy crawlies?

Cool. Me too but you’ll have to supply your own heavy metal soundtrack. I’ve got Judas Priest playing over here.

Anyway… you can get all of the above with the FREE monthly adventure podcasts and kindle downloads. Think old time radio and pulp fiction. You can get it all here on this page by clicking the link at the end of this article.

I hope to see you around here more often and here’s a little about the series below…

-Ray Burton

The Barrens is a vicious post-apocalyptic wasteland where battles rage between Union Forces and a mutant Hoard army. It’s a dystopian world where you must choose between the safety and rules of living inside the wall, or the danger and chaos of the freedom outside.
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Thoughts On Self-Reliance Optimism Trust and Self-Confidence

self-reliance and my thoughts on emerson
Excerpts and thoughts on self-reliance and what they mean to me. Starting with Emerson and adding as I go. As I read and re-read different essays and passages from the past, I will edit them and makes notes on what affects me most. You can sense the great messages in writing from the past, yet some of it gets lost in the older language used. As I go through this and understand the deep messages, I’ll put them into easier to understand vocabulary.

Trust Yourself

Genius is belief in your own thought. Belief that what is true for you in your private heart is true for all people. Speak and follow what your gut is telling you instead of going with the flow. We call Moses, Plato and Milton great people because they wrote what we all think. Not what we all say. Learn to trust your intuition and flashes of mind more than the voices of authority washed in public opinion.
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How To Use Goal Setting Theory For Your Best Year Ever

goal setting theory - monks destroy goal mandalaMost goal setting theory guides say to form a life long, 25 year plan. Then work your goals back from there to do what you should right now. I don’t agree.

I’ve been there and tried that. The problem is that you truly don’t know the person you want to be in 25 years. You think you do. If you are living life fully, you never know what experience might turn all your best-laid plans on their ears!

14 years ago I was in the Canadian infantry and my goal was to become a sniper, crawl around in the jungles of panama and save the world. Now I’m writing to make a living. How does that work?

Life has a habit of changing. That means you and your goals will too. Why do you think there are so many divorces? People grow, they evolve and they become new creatures. Sometimes they turn into creatures that just don’t see eye to eye on things anymore. Their goals and expectations for life change.
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Freelance Writing Jobs For Beginners: No Experience Required

How To Get Freelance Writing Jobs For Beginners Using UpworkThe day I was laid off from my job as an apprentice electrician I decided to really crack the code on how to get freelance writing jobs for beginners. I had time on my hands so I started with how to get work on upwork. Long story short, I built a business on Upwork but decided that freelancing on my own is better (read on to learn why.)

Why Upwork? If there is low hanging fruit, I’ll eat it. Right now, the only thing that gets me copywriting clients is Upwork with its repeat clients and a resume on Indeed for new clients.

I’ve been copywriting for my own business since 2002 but when I lost the day job and experienced a huge dent into my income I decided to go all in on this freelance writing business.
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Surviving Debt – Preppers Forget Economic Self-sufficiency

Economic Self-sufficiency And Surving Debt For PreppersI’ve always been into prepping. From setting traps and tying knots as a kid, to my days in the Canadian Infantry. I’ve always invested in skills rather than stockpiles. But one day I realize the biggest threat facing me was surviving debt and increasing my economic self-sufficiency. … and I needed to fix it fast.

No more debt became my battle cry.

Surviving Debt and Economic Self-sufficiency to protect familyThe thing about surviving debt is that its a slinky and sneaky enemy. It’s a covert ops kind of threat to you.

See, it’s sexy to load up on .45ACP and argue about if it will be a flood or nuclear winter that will take everyone out. It’s not so sexy to suggest simple budgeting or developing self-sufficiency skills to get your ass out of debt.
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