I’ve been working out my entire adult life, and I want to share a funny — but true — story with you about how I started working out. It’s going to sound goofy to a lot of you.

There was actually one movie that pushed me to want to start working out. It wasn’t Rocky. It wasn’t Dirty Dancing.

It was the movie Flashdance. Yes, I actually went to see the movie Flashdance when it came out.

I watched all the dancing scenes, noticed the way the bodies were totally toned and ripped, and it motivated me in a very bizarre way. Maybe it was all the booze I drank in college, but I remember arriving home after seeing that movie and suddenly started to pound the weights.

I haven’t stopped since. Give or take about five pounds, I’ve basically been the same weight my entire adult life.

I consistently work out. I do cardio four days a week. I lift weights three days a week.

I used to do yoga before I blew out my back. I have now found that being tighter actually keeps me together better.

A lot of people have trouble starting to work out. You gain five or ten (or twenty or thirty) pounds, and you look at yourself in the mirror not liking the way you look.

What a lot of people do in that situation is to head straight for the microwave and eat even more. Others will sit on the couch and say, “I’m going to start exercising next week.”

Here is the truth. If you don’t like the way you look and if you can’t embrace your own body, then nobody you date will either. That is why I call this “The Dating Diet,” because it is all about you feeling great about yourself and your body when you’re dating.

There’s nothing that turned me off more when I was dating, than when a woman insisted on making the room completely dark the first time she got naked with me. I would be looking forward to seeing her naked body, and all she wanted to do was leave the room completely dark because she felt insecure about her body.

How you feel about yourself is so important. So if you feel you’ve been slacking, you need to push yourself.

Start going to the gym, and do just 20 minutes of cardio in the beginning. Then the next week, move up to 25 minutes of cardio, and increase to 30 minutes of cardio the week after that.

Just get started. Whatever you choose to do, start slow and build up.

If you’re not feeling great about yourself and feel uncomfortable at the gym at first, then pick a time to go when there are fewer people there until you feel more comfortable.

Write down all of your excuses. “It’s too cold right now to go to the gym.” “I’m too comfortable on this sofa, and don’t want to miss my favorite shows.” “I didn’t get up early enough today.”

Write down your excuses, and realize that all of them are just that — excuses. You must be dedicated.

Now I’m going to ask you to do something that will really be a challenge for a lot of you, but I want to push you a little bit. Stop reading this blog, go to the bathroom, get undressed and look at yourself from all angles in the bathroom mirror.

What do you like about your body? What do you dislike about your body? What you change about your body? What do you need to accept about your body?

If there are parts of your body you don’t like that you can change through diet and exercise, it’s time to commit to work toward getting those body parts to look how you will love them. If there are other parts of your body that you don’t like that weights and cardio won’t change, then it’s really important to embrace and love who you are.

Let me ask you all a question: how many years have you been telling yourself that? How many years have you told yourself that, and how many years have you actually dropped the weight?

And why are you waiting?

Why are you waiting to start an exercise routine that you could have done years ago? Why are you doing this? Why are you always waiting for things?

It’s funny. If you look at life, a lot of people who tend to want to lose weight are people who put off other things in their lives as well – they are procrastinators. These people are always thinking that they’re just waiting for a good time.

I coached a guy once who wanted to lose twenty pounds. He told me, “As soon as I lose this weight, I’m going to start talking to women.” So I let him buy into his excuse for a little while. He was on an exercise plan, and I said, “Why don’t we start the coaching when you’ve lost the weight?”

So he loses the weight, and a month later he comes to me with a new excuse. He said,
“Now that I’ve lost the weight, I’m going to start talking to women as soon as I buy a new wardrobe.”

Are you one of those people who just pile one excuse on top of another? As soon as you lose the weight, you’ll start meeting people. But then you lose the weight, and you decide that you have to buy a new wardrobe before you start meeting people. Once you buy the new wardrobe, you go ahead and pile another excuse on.

But in reality, if you want to lose weight, or start meeting people of the opposite sex, you have to start doing that today! You have to start taking action today.

Why are you waiting for everything? What are you waiting for? Do you want to be a waiter in life? That’s what I call you guys – you’re waiters. You’re always just waiting for the “perfect moment.”

There is never going to be the “perfect moment.” How many times have you seen a woman that you’re attracted to and you’ve waited for the “perfect moment” to approach her?

There she was, walking to the bathroom. You decided you were going to meet her by the bathroom and casually bump into her.

Guess what? You and ten other guys have been thinking about that same perfect moment. You and ten other guys waited for that perfect moment, and you all collided like a bunch of stooges at the bathroom door, looking like fools.

There is no perfect moment. Get out and start now!

You’re always going to be full of excuses. I have found that people who procrastinate now will always procrastinate – unless they step it up and start new things every day.

Do you want to lose weight? Get out there and start losing weight TODAY.

Change your diet. So many people want to lose weight, but they refuse to change their diet. Or they don’t exercise regularly.

Or maybe you’re into the fad diets – you’re on your tenth or eleventh fad diet, but you’ve never exercised. And you just can’t figure out why you’re not losing weight. But you’ve never done a combination of diet and exercise.

It’s about making those changes. So stop the excuses and procrastination!

So here’s what you need to do to perform excellent sexiovascular activities. There are a couple of different positions that you need to know, and a few different training exercises.

One is man on top, woman on bottom.

Alright – yeah, we’re talking about sex! If you want to get a great SEX-pack, listen up!

So what you do is get the woman on the bottom. What you do at that point is that get on top of her, you climb in and insert yourself into her – we need to get technical here for all of you work-out junkies – you then need to lift your body off of hers.

At this point, your elbows are locked, your chest is in a bit of an Upward Dog position in yoga – if you don’t know what that is, go to www.yoga.com and look up the position “Upward Dog.”

Then, at that point, you’re actually curling your spine – this is a great spinal thing – and while you’re curling your spine, you need to suck your back ribs in. If you suck your back ribs in, you’re just going to be moving directly from your hips and stomach.

At this point you start curling into her. You should do ten sets of ten.

She will cum before then, because it’s going to hit the clit really hard! But you need to do at least ten sets of ten.

It’s going to be a great workout for you. It will work the following muscles: your chest, your back, your shoulders, your hip flexors, and it will also build up your sex-pack (your stomach.)

Another great exercise is to lie on top of her, and put all of your body weight on top of her. Then you take your arms and put them underneath her shoulders. At this point, you should start curling your body into her.

Take your hips and move them; curl them directly into her. At the same time, you need to take your arms and start jamming her – start moving her and pushing her down. As you’re pushing her down, your hips are curling into her.

Not only is she going to have a huge orgasm, you’re going to build up great shoulders, arms, and abs. Not to mention that it’s a great sexiovascular workout because you’ll be breathing heavy and panting during the whole thing.

Another great sexiovascular exericise is to lay on the bottom with the woman on top. Get your woman on top and start curling those hips into her. She’s on top, and she’s riding you, and this is a great exercise for her inner thighs at this point – if she’s riding you correctly, you want her to straddle your penis and jump up and down on your penis using the power of her inner thighs and quad muscles.

But at the same time, don’t just lie there like a dead sack of wood. You want to curl your body into her. Curling your body into her uses a couple of different muscles. For one, you’re using your hips again, and you’re also working on your sex-pack.

Another great exercise when you’re on the bottom is to pull her close to you – of course, give her a good kiss at the same time – but then pull her close, hold her really tight, and just rock her back and forth. That’s an intense ab workout. Make sure you breathe at the same time.

Another great one when she’s on top is to dead lift her – this is a great chest workout. So while she’s on top of you, using her quads, you want to guide her body up and down. You’re going to get some good shoulder work there, and chest work; you’ll get a little bit of arm work at the same time.

Take your hands, grip around her waist and start lifting her up and down. Do ten sets of ten. Count to ten. Not only will she have a nice orgasm, but you’re also going to build your body up.

Now what’s the best part of sex? It’s after sex, when you’re done. You get to go to the bathroom, look in the mirror, and see how pumped up your body is.

One of my favorite things to do all of the time is to check out how pumped up my body gets after sex. I like to just check out every single muscle, everything else.

And there are a few other things you can do. If you’ve got good gripping, you can put her up against the wall and you can start doing leg lifts into her. It’s very simple – you need to insert your penis into her vagina, and you need to thrust it upwards. At the same time, you’re holding her against the wall – that’s going to take a lot of chest and shoulder work.

At that same time, you’re basically balancing her hips on your dick. When you’re balancing her hips, you’re basically thrusting up into her, working on your quads, but you’re absolutely blowing out your buttocks muscles. By doing that up and down, you’re doing some great dead lifting.

Another great exercise when you have her hanging out over the side of the bed – she’s on the bed, lying flat and her legs are down on the ground, and you’re entering her from behind – no, you’re not anally pounding her to death, you’re entering her pussy.

A woman can get a great wrist exercise during this position by playing with her own clitoris – this will build her wrist muscles up so she doesn’t get Carpal Tunnel Syndrome – this is a great Carpal Tunnel exercise.

While she’s playing with her pussy, you’re going from behind and entering her in and out. You’re standing up, so you’re getting some leg work; you’re also getting some good ab work.

But you need to thrust her really hard and fast during this so it’s a sexiovascular workout at the same time.

Those are some fantastic ways to work out when you are having sex.

So the next time you go to work out: forget Pilates, forget yoga, forget cardiovascular – join us in a sexiovascular workout!