The Simple Six
The Easy Way to Get in Shape and Stay in Shape for the Rest of your Life
By
Clinton Dobbins
CONTENTS
Copyright 2018 by Clinton Dobbins
All rights reserved.
No part of this book may be reproduced or used in any manner without written permission of the copyright owner except for the use of quotations in a book review.
Disclaimer
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
Introduction
N o pain, no gain has been a rallying cry in the fitness world for decades.
I get it, intense workouts are seductive. It's easy to get caught up in the energy and hype of high intensity training (HIT) or high volume weight lifting sessions. Adding 5 more pounds, pushing out one more rep, giving it your all and collapsing in a pool of sweat. It's a romantic idea and finishing a hard workout can provide a great sense of accomplishment.
But intense exercise takes a lot out of you. Any one session can leave you feeling drained and tired for the rest of the day, and residual soreness can keep you from wanting to work out again the next day or even the next week.
Frequent intense exercise sessions can lead to exhaustion, expose you to a higher risk of injury due to overuse and increased impact to the muscles and joints, and may ultimately result in failure.
High intensity, high volume workout programs also come with a caveat that is rarely mentioned in the brochure. Most people start an exercise program expecting to lose a few pounds. And it's easy to think that if you work out harder you'll lose weight faster. The truth is that if you want to succeed at a high intensity, high volume training program, then you must fuel up for a high intensity, high volume training program. Your diet must be structured in a way that supports the demands you're asking of your body. This means increasing calories, especially carbohydrates, to match the energy output required to get through your training. This is all well and good if training is your first priority, but if you also intend to diet or follow any type of restricted eating plan then be very careful not to overexert your system by trying to do too much.
I dont mean to take anything away from those who enjoy HIT style workouts. There should be room for everyone at the table when it comes to fitness and helping people lead healthier lifestyles. I have close friends who are involved with Crossfit and have seen firsthand the positive impact theyve had on the lives of the many wonderful people in their communities. I was a member of a Crossfit gym myself for a couple of years and enjoyed the environment and the challenge it provided. However, as time went on I found that the considerable demands on my time and on my body meant that it just wasnt a sustainable program for me.
If were being honest with ourselves, then Im willing to bet that high intensity or high volume workout programs aren't sustainable for most people. The demands on your body and your time are simply too high. These workouts are designed to take a lot out of you; unfortunately they often take too much.
When programed and performed correctly an exercise program should give you more energy and ability than it takes away! Thats the real secret to creating an exercise program that is sustainable for years to come, and its what I set out to accomplish with The Simple Six.
The Simple Six is an innovative new workout program designed to provide maximum results with the least amount of effort.
The unique programming method found only in The Simple Six is based on the idea that repeating a small amount of work consistently can lead to great changes in the way you look, the way you feel, and the way you think about fitness and exercise.
If you're looking for a simple, straightforward way to build a strong, balanced, and capable physique, then The Simple Six is for you.
The Simple Six truly is the easy way to get in shape and stay in shape for the rest of your life!
Enjoy!
The Simple Six
T he guiding principle behind The Simple Six program is that consistency outperforms intensity.
This program was created with the long game in mind. By consistently putting in small amounts of work, over time you will see the same (or better) results as from any high-intensity program. Best of all, these results arent temporary; this program is meant to last a lifetime.
So what is The Simple Six?
The Simple Six is a minimalist exercise program designed to:
- Be a viable, long term exercise program for anyone regardless of age or ability
- Provide a full body workout that will increase strength and improve cardiovascular health
- Improve body composition by adding muscle and reducing fat
- Produce the best possible results with the least amount of effort
Too many workout programs focus on specific muscles or exercises. "The Top 5 Moves for Bigger Biceps!", "Add 50 Pounds to Your Deadlift This Month!" Yeah okay, whatever you say supplement company sponsored bodybuilding magazine.
The Simple Six focuses on a minimal set of basic exercises, and each of these exercises focuses on one of the basic human movement patterns. These are natural movements or motions that the human body is built to perform. Train each movement pattern, and you will be rewarded with a strong, balanced, and capable physique.
The six exercises included in The Simple Six program target the following movement patterns:
- Squat
- Hinge
- Push (Horizontal)
- Push (Vertical)
- Pull
- Gait
Wait a minute... You're telling me the entire program is only six exercises?!?!
Yep, that's what I'm telling you. The entire point of The Simple Six is to offer a simple and straight forward program that can provide sustainable results and continue helping build a healthier and more capable you for years to come. That means sticking to basic, proven exercises and programming them in a way that maximizes their benefit.
Perfection is achieved, not when there is nothing more to add,
but when there is nothing left to take away.
Antoine de Saint-Exupry
Remember, more isn't always better. In the same way that consistency can outperform intensity; simplicity can outperform complexity.
A Word on Consistency
"M ore" is a very popular word in the health and fitness industry.
Personal trainers and online gurus are falling all over themselves promising to turn you into more than you are today. They guarantee more muscle, more fat loss, more sex appeal; but only if you're willing to give more time, more effort, more blood, sweat and tears (and more money!).
More isn't always better, Linus. Sometimes it's just more.
- Sabrina (1995)
The truth is that for most people who are trying to get into or stay in shape there is only one "more" that will allow them to reach their goals... More consistency!
