Stop Not Seeing Results Working Out In The Gym

Did you know that after 10 years of seriously working out in the gym, I have found the one word that will change everything for you.

Most of these are important and some can be illegal, but it’s not any of these listed;

  • Diet
  • CrossFit
  • Steroids
  • Cardio
  • Starving
  • Supplements
  • Vitamins
  • Minerals

It is NONE of the above, but it is one word and if you do it correctly, you will see a 180 degree turn in results quickly.

Yet most people fuck this one tip up in the gym while working out daily.

4 time Mr. Olympia Phil Heath does it correctly. And he is the biggest, most successful bodybuilder on the planet. But why don’t people follow his lead?

I see it all the time, people make this mistake and the way to fix it is to not just read this, but learn how to do it.


Form is the key to your success with your body.

That doesn’t mean to just try to slow up your workouts or do it textbook.

It means that you need to do each exercise differently, and the goal is to focus the exercise on the muscle you are trying to hit with your mind.

When you do chest presses, are you REALLYYYYY doing your chest? Or are you pushing it with alot of shoulderss,back,triceps,and grip strength?

Next time you do your workout, try to connect your mind to the exercise and feel it in that muscle. Do a few reps different ways until you feel it in that muscle working the most, then repeat that rep until you exhaust. Pick a weight that allows you to get 10 reps or maybe even 11 max for 3-5 sets.

You may need to reduce the weight you use to get to that ideal form, it doesn’t matter, all that matters is that you use the most weight that you can handle in the correct form.

Reps don’t mean to repeat what is wrong over and over like so many do.

The warm up is to find your target form, and then any repetitions you do correctly is really a rep. A rep that will lead you to quick success that is. Or you can keep doing the same thing that doesn’t work, but this is here to help you.

Try it and use it, it is one of the best things I have ever done since I started working out. My legs are built better than before and I don’t even squat or deadlift anymore. I know how to use the leg press machine and lunges in the right form now and I kill my workouts with less weight but way better form.

Give it a shot, it works 100% if you make it a priority to find the right form for yourself.

Chuck Strogish

Master trainer certified,professional fitness model


How To Jump Rope To Burn Fat Without Burning Muscle

Jumping rope has alot of benefits, some including agility,stamina,stronger bones, and cardiovascular health.

These are all benefits of the jump rope that are cool, but everyone knows them. Why would you use a jump rope if you want to get the best looking and sexiest body you’ve ever had in your life?

To use the jump rope to burn fat but not muscle is like this. It’s kind of like if you were to pull a dent out of a car, you don’t want to go from extreme to extreme of pulling it all the way out or all the way in. You want to lead up to perfect, notch by notch. One step at a time. Until you reach the even level so it’s no longer a dent. With jumping rope, you want to workout by workout notch up step by step to your body fat removal and stop before you hit the point of losing muscle.

Here’s the wrong way to go about it. I decide hey, I want to lose fat so I will start jumping rope for 30 mins after every weight training session. Hell yeah, in 20 workouts or so, I def lost alot of fat, but I weigh less and obviously lost some muscle as well.


Here’s the right way to help you avoid this mistake, and end look your best faster. Do it this way.

Each jump is a rep, start off with 100 reps after each weight training workout. If you workout 3-6 days a week with weights, do this and start small with your jump roping at only 100 reps or jumps over the rope.

Not much, but this will allow you to start off getting your body and ankles used to jumping rope. You can access your body fat levels by the workout or week. But soon as 100 reps are easy, increase it to 200 reps or jumps and so on.

The number you can do isn’t the goal. The goal is to find your perfect number to melt fat off you the most or fastest, but just shy of the point of burning off muscle. You need to work slowly up to notch by notch so that you just start burning muscle and not knowing it.

4 sets of 50 jumps is 200 and won’t take but like 5-10 minutes. Everyone is different by their metabolism and their diet, so this will effect results. But either way, if you find you are starting to burn fat with 300 jump roping reps after your workout, then you can either stay there until it is too easy, or move up in reps right away but risk burning muscle off.


Do this after every weight training session. Before long, you’ll start seeing some veins showing you never had before, and your abs will be starting to come in good. Without losing any hard earned muscle. If your diet is on point decent and you eat enough protein, you will burn fat without losing muscle with nothing but weight training, and a jumprope!


Chuck Strogish

Fitness model. certified master fitness trainer.

Bare Fit Sweat Proof T Shirts

How To Lose Belly Fat-Treadmill Vs Elliptical

How To Lose Belly Fat-Treadmill Vs Elliptical

As a fitness model, having the least amount of belly fat is essential for work purposes. I want to write this fitness article to help you be more efficient at burning fat, and specifically belly fat by giving you tips, plus pros and cons of using a treadmill and an elliptical.

In the effort to save time and energy, it is important to tackle it the right way and be led down the right path from the get go. Or else you will make mistakes that cost you alot of time making up while reaching your goal. I’ve made these mistakes at one point, and anyone reading this has experienced a few.

To lose belly fat, like in previous articles I write, don’t be mislead thinking you can lose only fat around your belly. You must lose fat in general and then genetics takes it’s course on if it decides to go after your legs,belly,arms, or whichever body part your body holds and reduces more fat in.

To burn fat, you have to do bat burning activities, and before long, you will not need to wonder how to lose belly fat anymore.

So what’s better? Treadmill or Elliptical?

Here are some pro’s and cons quickly to start off to help you decide which one to choose. Either way, as long as you are doing one of these 60 minutes a day 3-5 days a week, you will be making progress. The other factors I will talk about shirtly.

@ChuckStrogish Twitter Author of this Bare Fit Blog

@ChuckStrogish Twitter
Author of this Bare Fit Blog

Treadmill Pro’s

  • Burns more calories because of the physical impact of taking steps and strides.
  • Easier to use, most people opt for ellipticals in the gym, and treadmills are readily available at all times for the most part.
  • Builds up muscles in your legs, again from the impact of your feet on the floor.

Elliptical Pro’s

  • Easier on our joints and can be performed by mostly anyone without getting shin splints, or pain in your knees or other parts.
  • Easier to do after a challenging leg weight training workout.
  • Enables you to hit different muscles quickly by going in reverse motion or adjusting the incline on the fly without slowing down.

Treadmill Cons

  • Pretty restricted to overall fat burning and quads, doesn’t do much for your hamstrings or butt, unless you go at it at a steep incline setting.
  • Can cause joint paint in the long run if your shoes don’t fit correctly or simply from years of impact of running or jogging.

Elliptical Cons

  • Easy to fall into a momemtum workout of setting the resistence to easy and strolling along. You won’t break past the further results threshold if you’re not aware of it eventually. You will still burn calories and fat, just not as many or as fast.
  • Doesn’t burn as many calories or as much fat compared to treadmill in general.

With that said, you can see that they are both effective and ultimately aim to do the same thing. It comes to preference and current state of fitness you’re in. I prefer to mix it up with both if possible, but if you workout at home and don’t have access to them, they are both great at burning fat, and especially belly fat once you get into the routine of 3-5 60 minute sessions per week.

Keep in mind, you don’t need to do 3-5 60 minute long cardio sessions forever. Once you are happy with where you are, and lost the fat, you can reduce it to 3-5 30 minute sessions and etc. Go by how you look, but do it consistently to see how you’re doing. by each week.

To put yourself in the best mode for fat burning, specifically with the goal of wanting to stop asking yourself how to lose belly fat, you should follow these fitness nuggets along with the info mentioned above.

While you’re doing 3-5 60 minute sessions this first week, maximize yourself easily by following several easy to do tips


  • Drink 1 gallon of water plain or mixed with green tea extract daily. Huge for your metabolism and hydration to be in max fat burning mode.
  • Cut out sugars as much as you can, and keep carbs limited to complex carbs for the week such as sweet potato, oatmeal, and brown or basmati rice. You can still have some carbs and not completely quit everything, but look at how you eat, and reduce carbs and sugar.
  • Increase protein sources in your nutrition like extra lean steak and ground beef,fresh fish like tilapia and orange roughy, and also grilled chicken and egg whites.
  • Only use good fats like omega 3 butter to cook with slicken up the pan, almonds,walnuts,brazil nuts,avocado,and egg yolks moderately. Even peanut butter as a snack with some celery or apples.
  • Focus on eating broccoli, asaparagus, greek yogurt, and supplement with multivitamin, protein powder shakes,magnesium,zinc,fish oil, and vitamin D(in winter months).
  • Drink green tea in your water and have a cup of black tea at night or take green tea extract pills an hour before each 60 minute treadmill or elliptical session.

With these basic tips, remember it is only as you go by the week. Combine your cardio and nutrition tips here for a week and see where you stand. If you mess up, re group and the next week is another shot . If you can get both down, you will see great and fast results.

How to lose belly fat won’t be a question anymore for you, you will know how to do it by gaining some successes with these tips. All you will need to work on is consistency and another spot on week.

Before you know it, you will be where you want to be. And of course, adding in weight training sessions will make it go even faster because adding muscle will add a big boost to your natural fat burning throughout the day each day.

Focus on these for now and try it out for the next 7 days.

Chuck Strogish, Fitness Model. Follow Twitter @ChuckStrogish

The Sweat Proof T Shirt Made For The Gym By Bare Fit

How To Lose Belly Fat-Treadmill Vs Elliptical

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