Category Archives: HEALTHY

Health is the ability to adapt and manage physical, mental and social challenges throughout life. As defined by the World Health Organization, health is “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. This is what I’ve learned about healthy living.

Keeping the reservation

Keeping the reservation

You ever see the Seinfeld episode about the car rental?

He shows up having already called in a reservation.

There’s no car for him.

The lady behind the counter says, “We have your reservation but we ran out of cars.”

Jerry says something to the effect of, “You know how to TAKE the reservation but you don’t know how to HOLD the reservation… and that’s really the most important part.”

Well that’s a lot like fitness and nutrition. People seem to KNOW how to do a lot of these things but they just never DO the things required to increase strength, endurance and flexibility.

They don’t DO the simple actions to get in fantastic shape.

Maybe the trip to the gym or the cost that gets in the way…

If that’s the case, check out my Commando Cardio bodyweight bodybuilding routine.

It can be done at home and costs less than one of my personal training sessions.

It’s right here:

Be gritty,

Why I Don’t Do The Gym

So you want to be “the man” (or woman)eh?

Wanna be numero uno?

The big dawg?

Then let me tell you about this jail yard cat…

It’s a story from a father in prison to his son. It was actually a series of letters of fatherly wisdom and about how the world works.

In this letter the father spoke about a mangy jail yard cat that all the other prisoners hated.

The father talked about how every day the cat would stalk the yard looking for mice. When it found one it would play with it.

It would bat it around. Pin it. Let it go. Nip it, then smack it around some more… and do this for as long as toying with the mouse pleased him.

This is the dark side of power.

You either have power in a situation or you don’t.

One of the easiest ways to lose power is to lose your physical ability.

And guess what?

You need to do training that doesn’t drain you, that challenges you, that makes you stronger, more flexible, muscular and leaner… without injury.

You need to be able to turn on POWER when the cat comes for you.

How do you do that?

Well, when I trained bodybuilding style at the gym… I had injuries all the time.

What’s the point of that?

Going to the gym to gain strength, flexibility and power only to end up hurt and incapacitated?

Not to mention the time wasted travelling there… and the cost… and the annoying people.


Those are some of the reasons I don’t do the gym any more.

To see what I do instead to build, strengthen, apply, practice, and get results from my ability to own my power, check the Commando Cardio program.

It’s only expensive if you look at it as a cost and not an investment.

If you’re the former, that’s your first road block.

(Thinking of skills that can make you powerful as costs and not investments.)

If you’re the latter, then here’s the link:

How To Lose Belly Fat Fast For Men

Today I’m going to outline how to lose belly fat fast, especially for men.

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 8-10 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 wanting to drop a couple of 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.

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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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How To Lose Arm Fat Fast

lose arm fatIf you want to know how to lose arm fat fast, this is how to do it. A nice lean set of arms will naturally happen as your overall fitness improves, but there is one specific exercise for flabby arms that I want to share today. This exercise, along with reducing overall body fat, will bring those arms into super shape and make you look forward to going sleeveless.
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How To Start Working Out At Home And Get In Shape

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?”

Lots of tips and answers for subscribers on how to start working out in the monthly free newsletter which you can sign up for at the end of this article.

If you would prefer to read this on your kindle, you can purchase a copy of this on amazon here: “How To Start Working Out” by Raymond Burton.

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 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 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.

At the end of this information, you will also find a video and podcast about how to boost metabolism that I did with author Nick Nilsson.

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.
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