Post 71: Are You Going To Give Up?????

If you are starting a fitness plan for the new year… is it going? 

I say this because this is the week most people start slacking off or quitting. I am here to give you a little encouragement. Hopefully you haven’t bought into the latest magazine article about “Losing 15 pounds in 15 days” or “How to to get a bikini body in 15 minutes a day”.

If you have you have been conned by the media. So have a lot of people. This is what they do.  You are thinking of quitting because your plan is failing dismally. This is where you take a deep breath, step back and assess the situation.

Remember: just because there is a sucker born every minute does not mean that you have to be that sucker. 

As you get older, getting in shape requires thought. 

What is your definition of being in shape?

The M Factor Fitness definition of getting in shape? 

  • Looking the way you want or at least being on a realistic path towards that goal.
  • Feeling healthy. Minimizing physical ailments through proper exercise technique and choice of exercises. Minimizing internal ailments through proper nutrition and supplementation.
  • Being strong. Strong is fun and that is all there is to it. Building muscle, strengthening tendons and ligaments so you can move correctly and get your metabolism where it needs to be.
  • Eating like an athlete so you can perform in life like an athlete.
  • Knowing when to take time off.
  • Knowing when to sleep.

Sad truth is some people give up right when they are on the edge of a breakthrough. Sadder truth is some people come up with plans that have no chance of working. So before you give up, see which of these applies to you. 

  1. You are following a plan. Not a magazine article, ad in the back of a magazine or infomercial but you have a serious plan written by a fitness professional. There are millions of ways to do this. Find one that fits your personality and lifestyle and stay with it. P.S. It better include nutrition and weight training.
  2. You have been following the plan. How hard are you actually working? Are you busting butt or going through the motions?
  3. You are watching and recording what you are eating. 
  4. You have a way to measure my results other than the scale. If you just started working out, you will gain muscle weight. Women will gain 3-5 pounds in the first few weeks and men can gain 5-10. This will offset any fat loss as seen on the scale. Either measure with body fat or put on a pair of jeans that are tight to use as a control.
  5. You have realistic expectations. 1-2 pounds of fat is a great goal. Not scale weight but fat. Try to do more and you will generally crash and burn.
  6. You have a system to make slight modifications as you assess how your body is changing. Stick with what works, providing you are giving it time to work and replace the parts of your program that aren’t.
  7. Factor in any side effects from prescriptions such as anti-depressants which will make it extremely hard to lose weight.
  8. If you are following all the above and still no progress, get a physical and a complete blood panel to look for slow thyroid, low testosterone, infections, fungus, parasites etc…
Hope this helps, give me a shout if you have any questions.

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Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Starting An Exercise Program The Right Way Part 1

How to Start an Exercise Program For Beginners

Part 1: Basics

Happy New Year! I have some sobering news for you.

Three weeks from now, most people will have broken their New Year’s resolutions.

But not you, my friend, because you have stumbled upon this mega post.

Here is a quote from Alfred Souza via the great Jeffrey Gitomer. This blew me away when I read it.

” For a long time it had seemed to me that I was about to begin real life. But there was always some obstacle in the way, something to be gotten through first, some unfinished business, time still to be served, a debt to be paid. Then life would begin. At last it dawned on me that these obstacles were my life.”
Here is the best piece of advice I can give give you.

Ignore the noise and do the work.

Quick Lesson on Fitness Philosophy

So the idea here is is that I need to get you moving. Start exercising, then we can fine-tune your program.

You can sit here all day and read and by the end of the day you will still be here reading, confused and with a sore butt.

Here is a series of Podcasts Specifically targeted for beginners.


1. Why you need you use resistance in your workouts

2. Why recovery is so important

3. Why increasing your metabolism is critical to your success

There is a lot of fitness information out there.

  • Some of it is very good.
  • Some (okay, a lot) of it is outdated.
  • Most of it is driven by marketing. Meaning that it is meant to drive you into buying specific products or services.

You may be saying, “hey Mike, aren’t you doing the same thing”.

And to a degree you are right. I am a personal trainer but I am also marketing my fitness and nutrition programs.

The difference is simply this. I am not telling you this is easy. I don’t talk about miracle pills or ,melting away slabs of fat in just 10 minutes a day.

The only way to change your body is with smart, hard work.

Anything and everything on this site is geared towards that because if you aren’t willing to put the time in, you won’t get the results.

I am not here to waste your time and money.


  • Get started now. Don’t wait to become a fitness expert before you start your journey.
  • Resistance Training is the best way to reshape your body, burn calories and increase your metabolism. There are a number of different ways to do it. You can use bands, weights, kettlebells or just your own weight. The bottom-line is you need to work all the muscles of the body against some form of resistance to make a change.
  • Cardio can be great for meditation, getting fresh air and burning calories but it will not appreciably increase your metabolism or reshape your body.
  • Please my my sake, choose a level of exercise that fits your ability and experience. Don’t sign up for CrossFit, bootcamps or Insanity right off the bat. This is just a recipe for disaster.

If you want to work out in your home and get started learning the right exercises to do, may I suggest my online training?

Here is a short video on it.

In the next part of the series we will cover walking.

Click Here For Part 2: Walking


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