These Six Things can Help you Drop 9 Dress Sizes

Ray Binkowski
4 min readJan 18, 2021

…In about six months

The workout may be different. Nutrition targets different. But for those getting results the steps on the path to progress are the same. This path has been witnessed for the last 20 years by those successfully reaching their health, wellness and weight loss goals.

Here are the top 6 steps on that path.

1) Prioritize weights over cardio

2) Log their Meals in one of the free nutrition tracking apps

3) Step on the scale once per week , same scale, same day of the week

4) Progress pics front, side and back every 2–4 weeks

5) Consistency with each of the above

6) Allow time to realize change, Lifestyle OVER Habit

Weights Over Cardio

Weight training provides a better return on time invested exercising than cardio. Make weights a priority!

A GREAT weight training program will have the following:

  • Squat
  • Overhead Press
  • Row
  • Lunge
  • Pushup/Floor Press/Bench Press

3 sets of 12 reps 3 times per week

The EXACT type of each exercise does not matter. Work with the equipment you have access to. If at home and only dumbbells a goblet squat is great. At a commercial gym a barbell back squat is great. Don’t get hung up on the minutia… just do the version of the movement/lift/exercise that you can.

Youtube.com/FitWorkzDekalb as examples of each and more.

Add some metabolic and core work and the program is a great start or return to exercise.

Metabolic

  • Step Up
  • Step Down
  • Sprint Strides

30 seconds each in a giant set, rest 30 seconds and repeat 6 more times.

Core

  • Plank
  • Side Plank
  • McGill Curl Up

30 seconds each in a giant set, rest 30 seconds and repeat more times.

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Ray Binkowski

Mechanical Engineer by Education, Entrepreneur, Author, Coach, Trainer, Promoter, Former Gym Owner and Business Development Consultant!