Most new trainers agonize over the perfect workout, over-train virtually everyone and are the crazy purist idiots who embarrass themselves at restaurants trying to impress everyone with how clean they eat.

Back in the 1970s, I ate a high-protein diet to get bigger and stronger. As a senior at Utah State, I weighed 218 pounds with eight percent body fat, and threw the discus over 190 feet. Then I got some advice from the people at the Olympic Training Center. I needed carbs, they advised, and lots of them. They pointed to studies done on the American distance runners. Being an idiot, I took the advice to eat like emaciated, over-trained sub-performers. It took years of high carbohydrate grazing to learn the evils of this advice.

Look at your goals. Look at your behavior. Does your behavior match your goals?

Fat loss is an all-out war. Give it 28 days - only 28 days. Attack it with all you have. It's not a lifestyle choice; it's a battle. Lose fat and then get back into moderation. There's another one for you: moderation. Revelation says it best: 'You are lukewarm and I shall spit you out.' Moderation is for sissies.

I don't care what you bench. I care if you have friends and family you love, a career that you love, and helped someone you don't know today.

If something is important, do it every day; if it's not important, don't do it at all.

Most champions are built by punch the clock workouts rather than extraordinary efforts.