Fess up, do you even know what your maintenance calories are?

Do you have any idea how many calories you need to cut to lose a pound of weight?

When you are trying to lose weight, do you just stop eating and hope for the best?

Are you flying blind for the most part?

You could be depriving yourself of valuable nutrients by just cutting foods on an elimination diet.

Try this experiment. For two weeks (out of your whole life) track your calories.

Use https://www.myfitnesspal.com/ to at least get a rough estimate of what you’re slamming down your pie hole.

It’s free and easy to use and will give you the information you need to take control of your diet plan.

I know after using it for years that my maintenance is 2500 calories and if I simply cut 250 calories a day. I can lose a pound a week and still keep my muscle mass.

An informed consumer…

Here is a a link to my YouTube video to give you a visual.

https://youtu.be/B0z4xhciL74

Good luck.

The post first appeared on Bob O'Hearn.

You know who they are.

Every week they’re on YouTube with all this exotic information,”do this, don’t do that, do that, don’t do this, never mind, don’t do anything, it might shorten your life span.”

But “be sure to hit like, subscribe, leave a comment and stay till the end where I’ll tell you what’s really going on”.

Of course.

It’s maddening.

These people are playing the YouTube algorithm to get paid and using you to do it.

The information is all over the map and they’re hoping you don’t catch on.

Big, scary, technical words, latest studies, on and on.

And any title that ends with a question mark?

Forget about it.

They’re just giving you the reach around.

If you are taking the right supplement and the right amount, all of a sudden, you’re taking it at the wrong time.

According to the latest study.

Th road to hell is paved with YouTube influencers who are trying to make a buck.

Off of you.

All week they are scrounging for a new angle to keep the hook in you.

Get a second opinion.

Please like and subscribe…..

The post Under The Influencer first appeared on Bob O'Hearn.

You only need to work a muscle group twice a week to see results.

If you do a whole body workout twice a week, you not are going to enjoy the experience.

After a proper leg workout you should be pretty much shot.

A four day push/pull routine is better but still pretty intense.

If you want to properly work a muscle group without ruining your day, do what I do:

The six day spread. (AKA Split)

Spread your normal workout out over six days.

The reason is you’ll be doing something every day and still have time to recover.

And you won’t have to wonder what day it is.

Day One: I work chest, shoulders and triceps.

Day two Legs. Only.

Day Three: Back and biceps.

Take a day off and repeat.

I guarantee you will feel better, enjoy your workouts and see better results.

Muscle up, kiddies.

And have fun.

The post The Six Day Spread (AKA SPLIT) first appeared on Bob O'Hearn.

Ladies, I know you’ve seen pictures of scary looking female bodybuilders who are hormone addled with big bulky arms and veins all over the place, but if you start resistance training, you will actually look smaller and more compact.

Women tell me, “I don’t want to get too big.”

Not to worry, you don’t have the hormones to put on size.

When you lose five pounds of fat and replace it with five pounds of muscle, the scale might not change but you will look firmer, curvier and healthier.

You will offset bone loss like osteoporosis, a condition characterized by weak and brittle bones, is more prevalent in women than men.

So grab a dumbbell (not your husband) and get healthy.

Repeat after me: Muscle is the organ of longevity.

The post Afraid Of Muscle? first appeared on Bob O'Hearn.

You’re at a party and an old acquaintance casually sticks their finger in your midsection and says, “When ‘s the baby due?’

You laugh it off for appearances but deep down you’re seething.

So you go home and google “fast weight loss” and we’re off.

You jump on the latest “diet du jour” and start seeing results almost immediately.

Now, you’re running every day, skipping meals and buying new clothes.

“Why didn’t I think of this before?” you say.

You are balls to the wall for months and reveling in your new look.

Until someone says you might have lost too much weight and you don’t look very healthy.

You agree, stop running, put the scale away but still watch your caloric intake.

What could go wrong?

A few months later you’re at the the doctor’s office for your annual physical, you get on the scale and almost faint.

Not only did you regain the weight you lost, you gained an additional ten pounds. WTF?

It’s because your metabolism has been running the show most of your life and you decided to shock your system and completely overrule your metabolic guidance.

Metabolisms don’t like that.

If you had reduced calories slowly and sensibly, your metabolism wouldn’t have gone into shock.

But while you were doing other things, your metabolism was slowly and deliberately recouping its losses.

And then some.

Welcome to the boomerang diet.

Our bodies are wondrous miracles designed to keep us alive.

When it thinks you’re starving, it panics.

It temporarily shuts down.

And comes back with a vengeance.

The takeaway here is slow and steady wins the race.

Or you’ll be fainting at the doctor’s office like I did.

The post It’s not nice to fool your metabolism. first appeared on Bob O'Hearn.

This is Bob, and I weave.

I have been planted at my desk for days it seems working on assorted projects, writing chapters and taking client calls.

Kinda hard to break free for a challenging weight session in the garage.

What I do at times like these, is weave in short, intense workouts to keep me in shape and reduce my stress load.

One of my favorites is the is the Farmer’s Carry.

Farmer carries are a versatile and beneficial exercise that offer numerous advantages for strength, fitness, and overall health.

Did I mention cheap, too?

I take two fairly heavy dumbbells and walk up and down my driveway.

The lighter the dumbbell, the longer I walk and vice versa.

Farmer carries engage multiple muscle groups, including the forearms, shoulders, upper back, core, and legs. This promotes muscle growth and increases overall strength.

Here is a complete list of all the benefits:

Grip Strength:
This exercise specifically targets grip strength, which is essential for everyday activities and sports.

Cardiovascular Health:
Carrying heavy weights over a distance increases heart rate and calorie burn, improving cardiovascular fitness.

Posture and Balance:
Farmer carries require maintaining proper posture and balance, which helps strengthen the core and spine.

Functional Fitness:
This exercise mimics real-life situations where individuals need to carry objects, making it a practical and functional form of exercise.

Metabolic Benefits:
Farmer carries can boost metabolism and promote fat loss.

And ladies:
Weight-bearing exercises like farmer carries can stimulate bone growth and improve bone density.

The post E-I-E-I Oh, that feels good! first appeared on Bob O'Hearn.

I always hated sales.

All the smarmy marketing buzzwords, the phony rah rah, the corny training videos and the constant push for more, more, more.

I loved the position, the money, the independence, the travel, the company car and of course, the constant boinking of secretaries.

But all the rest would hit my gag reflex.

What I did to gain all the business was treat my existing customers like they hit the lottery.

There were country dance lessons, lobsters flown in from Boston, cook outs, I hosted events that would be like comedy shows, I graduated all the brand new techs that would soon be my customers.

It was Jimmy Buffet concerts in rented buses every year.

And the news traveled fast.

I traveled with a laptop and a guitar.

I held babies at Baptisms.

Any restaurant with a piano in the lobby was fair game.

All my customers knew the words to “Let Me Jump Your Bones.”

All the female techs in Albuquerque became the “Bonettes”and sang backup at Society of Nuclear Medicine meetings.

All my managers were definitely on Xanax.

I have pulled customers kids off of drugs and even had to bail one out.

I accompanied female techs to court for their divorce.

I would have lunches delivered and then show up to kill with my crazy jokes.

Half the city had my Amex number so they could order lunch while I was out of town.

(My yogurt enema story brought a whole department down in Vegas)

I held deep secrets that would be divulged after too much to drink.

I was everybody’s confidant.

It was nights, weekends and all occasions.

Nothing that required a package insert.

I never spent a Christmas at my own home.

My customers did the selling. My phone was always ringing on Monday mornings.

Non customers were feeling left out of the Dupont experience.

It was all basic street sense. Courtesy of the rough and tumble streets of Boston.

Emotional intelligence that didn’t come from Wharton.

I could walk in a room and the fish would stop swimming.

I became part of the fabric of the nuclear medicine community.

I knew everybody, from janitors to CEOs.

I knew when all the big deals were going down and who was doing who.

I knew things that could topple hospital systems.

I built customer’s first web sites and owned the domain names for years. (Until lawyers started calling)

I never had to pitch my product. Thank God.

To prove my point, after ten years, they had the sales force take a very basic product knowledge test.

I failed.

The top rep in the country couldn’t pass a basic Cardiolite test?

Yup!

Nobody but me could believe it.

But that’s between us.

The post The Reluctant Sales Rep first appeared on Bob O'Hearn.

Ever wonder if there’s any accounting for the way we treated our human movement systems after we pass?

Will we be asked “What did you do to yourself?”

In the beginning, most of us arrived here healthy and mentally intact.

But then you showed no appreciation for the miracles that we are, and went to work showing how much you didn’t care.

You became sick and tired and unable to complete your mission

Whatever that was.

We became a burden to loved ones, the government and the healthcare system.

Early on, you developed diabetes, heart disease, high blood pressure and all sorts of cancers.

You occupied hospital beds meant for the seriously ill.

You were no longer able to work and unable to leave the house without the help of the local fire department.

That’s OK, we’ll pay for it.

It’s all about you and your limitations.

Obesity isn’t something that you all of a sudden wake up with.

You have to work at it. It’s deliberate and selfish.

Your grand finale will be when you drop dead at a Vegas buffet.

Oh., your parents will be so proud.

The post Desecrating The Temple first appeared on Bob O'Hearn.

My specialty is training clients that work out from home.

As I’m fond of saying, “Home is where the hard is.”

A commercial gym will cut into your finances, your personal time and your sanity.

Nothing like fighting traffic after work, only to find someone sitting on your favorite machine texting all their loved ones.

If you look at the shots of me working out, you might think that’s all I’m doing.

You would be wrong.

Besides guaranteeing my future health, I am actually washing dishes, drying clothes, baking potatoes, cooking chili, uploading files to enlightenedrogue.com, taking client calls and designing meal plans.

I can even play with my dog.

There are so many tools and inexpensive equipment pieces at your disposal.

I will be discussing these tools in the future.

Working out from home ensures you never miss a workout.

It’s always right there waiting. No excuses.

Like, what are you gonna do, not go home?

The post All In A Day’s Workout first appeared on Bob O'Hearn.

Jesters were professional entertainers who used comedy, music, storytelling, and acrobatics to amuse royalty and courts.

Beyond entertainment, they often acted as social critics, using their privileged position to mock political figures and offer witty, sometimes scathing, commentary without fear of punishment.

Their roles also included acting as diplomats, spreading rumors, and providing a unique form of comic relief.

You just read my job description.

In 1990, someone thought it was a good idea to add me to an already wildly successful medical imaging sales force.

My transition was bumpy, awkward and cause for second thoughts by the leadership.

I was the drunk at midnight choir.

I would be pulled aside after every meeting and given friendly lectures about being disruptive.

A dock working, musician, professional chef and stand up comedian was the square peg in their round hole. Ouch!

Not knowing the first thing about sales and marketing, I still added my five cents at business meetings.

I was the cause of uproarious laughter when I poked a little fun at things I thought ridiculous. What did I know?

I used the only tools I had at my disposal to reach and entertain customers.

I used to have lobsters flown in from the east coast on dry ice.

That night, I would cook, tell jokes, play the piano and hand out product brochures.

And then get all their business.

Other reps would complain that it wasn’t fair because they didn’t know any jokes. Can you imagine?

After one meeting, a product manager approached me about my idea of writing a song for the tenth anniversary of the product.

I was surprised because that went over like a fart in a space suit when I brought it up in the meeting.

Long story short, all my wild and crazy ideas were adopted over time.

I wrote and performed music and comedy skits all over the country, I created patient education videos for customers and the company.

I think “Taking The Test” might still be in circulation.

I had a company wide newsletter and a web site. The first.

I created my own new position as E-Marketing manager and built an in house video production studio at the home office.

I created the first e-mail marketing campaign.

I implemented ideas that were once considered laughable.

Stuff they don’t teach you at Wharton. Because they can’t.

The next time you have what they say is a stupid idea, think of me, I got a million of them.

And they all worked.

The post The Jester Approach: first appeared on Bob O'Hearn.