It’s all about consistency.

YOU MAY BE EAGER to start your new exercise program now that the new year has begun. Maybe a little too eager. There’s a saying I keep repeating in my blog, Twitter, and everywhere:


If you work out super hard, wake up super early (earlier than you’re used to), cut your calories like if you’re some kind of prisoner in a foreign jail, and do other ungodly things, you might burn out like everyone else does with their fitness resolutions.

The key is to make it sustainable. Not saying to take it super easy either. Just make it a gradual change in your lifestyle so that no part of it is too much of a shock. If you’re already used to working out regularly, then you may be able to start off with a bang and keep it that way, but if you’re used to exercising moderately “every once in a while”, don’t suddenly start your 2hr sessions every day at 5am if you don’t normally wake up at that time. You’ll shoot yourself in the foot.

If you want to cut calories to lose 10 lbs in 30 days, I suggest you do so at the rate of 100-200 calories a day for the first week, then decrease another 100-200 the next week and so on until you get to your goal.

THE ONLY WAY to lose weight is to cut calories so that you have a deficit, meaning you’re burning more than you are consuming. You can eat less, work out more, or combine both. Either way, at the end of the day your calorie intake will be less than what you’re now having.

HOWEVER, despite the name of this site being Lose 10 lbs in 30 Days, we really are talking about losing 10 lbs of FAT. <– This is what you’re really trying to get rid of. If you simply say you want to lose 10 lbs, you are not being focused enough. You want to keep firm muscle, in fact MAKE firm muscle and get rid of soft, squishy, useless, body-warping excess fat.

Therefore, you should not run.

Ok, i may have exaggerated but it was to get your attention. You should not exclusively run. You NEED to lift weights so that you build and maintain muscle. You know why? Because having muscle on your body will help you burn fat all on it’s own. Your body burns fat in order to fuel the muscles that it’s trying to keep. That’s why a consistent program of cardio combined with weight training will be the FASTEST WAY to burn fat—specifically 10 lbs in 30 days.

“But what happens after the 30 days?” asks Biff. (Biff has a lot of questions) You do another month to lose another 10 lbs. if that’s what you want. If you are ok with your results or are getting too skinny and would rather put on muscle then switch to a muscle making workout program and maybe raise your calories a bit so that you are no longer in a deficit. You may not necessarily want an excess of calories since that will make you gain weight, so you balance it out and adjust accordingly.

“How do you know how much you’re eating in the first place??” Well, Biff, you should be eating for sustenance, not for pleasure. This will make it easy to measure how many calories you’re eating since all meals will be planned. You no longer will decide what you’re going to eat 15 minutes before you actually eat it. You should make your meals so you can control carbs, protein, and especially salt.

Healthy food can be delicious too.

And eat basic meals. Not every meal has to be the GRAND FREAKING MEAL worthy of Facebook pics, you know. Save that for the weekend when you go out on dates.

Shock? Are you out of here? Ok bye, no problem. It’s ok if you love to eat. You just have to decide what you want more:

  • all kinds of food that tastes really good but does nothing to help your body or
  • a body you can feel proud of, that is full of energy, and keeps you feeling great

Seriously, it’s your choice and both are ok with me. Maybe you’ve been living the “eat what you want so it benefits your taste buds” lifestyle for years already.

Don’t you want to give the “eat what your body needs and what will make you look hot in a bathing suit” lifestyle this year? It’s only one year. I promise you’ll like it more.

Don’t worry, you can have a cheat day once a week. You’ll look forward to it and will enjoy the heck out of it because you worked so hard to deserve it. Much better than if you do nothing to help your body, and still eat crap every single day. That does not sound appealing, does it?

Ok, I’m done. The lesson is to do one hour of exercise where you really push it every day, cut your calories by a little every week, and plan your meals. Keep it simple. Don’t make yourself leave work at a specific time every day, running out of the office, pissing off the boss, driving like a maniac for 15 miles to make it to a class. Make your life convenient and simple so you can sustain it from now on. You’ll love it and you’ll love the new you.




I had heard many a mentions about the most hated, most dreaded guy in the gym but I had not encountered him or his evil ways in my many years of working out in many gyms. I was convinced his story was only a legend.

Today, as if I had recited his name three times in front of the gym’s nasty-ass restroom mirror HE APPEARED. (I had not, I swear!) A terrifying experience it was. He is known as:


Upon arriving at the gym, I walked over to the only squat rack and I saw that it was occupied by a man with earplugs with skulls on them. I had yet to discover who this mysterious man was nor did I care. Hoping, no—PRAYING that he was using the squat rack for squats, lunges, or maybe some heavy shrugs, I waited for his apparent rest period to end. As he picked up the bar, I assumed it would go up over his head and land on his shoulders, but to my total and complete horror, it did not do as expected.

I should have seen the signs, the clear, obvious signs: HE PICKED UP THE BAR WITH A SUPPINATED GRIP! Who picks up the bar like that when they are about to place it on their shoulders and squat in the squat rack? WHO?!

In one motion he lifted the bar to the front of his shoulders while keeping his elbows somewhere near his sides. To my utter shock and dismay, I realized HE WAS DOING BICEP CURLS! Just then a black cat ran across the weight room and a large, dark shadow with what appeared to be horns floated upward, hugging the wall, right through the ceiling. At least I’m pretty sure I saw that.

My workout had not started, yet I was sweating. I turned away quickly before he noticed me and made myself busy with forearm curls. I considered singing “La la la” but that would have been too obvious. Same for whistling.

Good thing the squat rack could only take so much, because he finished without notice, without putting the bar away, WITHOUT REMOVING THE FREAKING PLATES from the bar. No surprise there, for someone as evil and sadistic as to do freaking bicep curls in the squat rack would clearly not have the humanity to clean up after himself.

Speaking of cleaning after oneself, (no, I did not shit my pants tho I was close) I could not use the inverted leg press while waiting for the squat rack because someone failed to clean their ball of sweat left on the headrest. It looked like someone threw a grapefruit at the headrest and it exploded, its citrusy juices running down. I’d be a smart man to bet large amounts of money that it was THE SQUAT RACK KILLER who also took out the inverted leg press. Serial killers by definition do not just kill once.

So I carried on with my workout wearing a smile on my face, being glad that the horrific ordeal was over.

Today’s Leg workout:

  • Barbell Squats superset with light 75 pound, 12-step walking lunges x3 sets
  • Laying Sled Press dropsets – Heavy (fail @ 6reps) then Light (fail @ 12reps) x 3 sets
  • Kickboxing heavy bag workout – 10 minutes
  • Leg extensions superset with Seated hamstring curls x 2 dropsets each

That is all, my most trusted, honored and beloved friends. That is all.


Do not watch the video with the lights off. You have been warned.

Forever truly yours,