We love rules. OK, maybe not all the time but we need structure. Structure keeps us in line and on task. This goes double for your health and fitness. Follow my personal “10 Commandments” of health and fitness and see what happens over the course of a year. You’ll be happy you did.


  1. Sleep 8-9 hours….every…single…night!
  2. Eat fewer calories to lose weight, more calories to gain weight (duh)
  3. Moderate-to-Heavy resistance training 3-5x week
  4. Intense interval sprints 1-2x week
  5. Spend 1hr twice a week stretching….just…stretching
  6. Diet importance (macros): protein, fat, carbs (in that order)
  7. Focus on building STRENGTH….looks come later
  8. Focus on FAT loss, not WEIGHT loss
  9. Set short-term and long-term goals
  10. Find your ‘carrot’ (i.e. the driving force/motivation for #9)


Keep in mind these are MY personal rules. Do you agree? Disagree? Sound off!



About Josh Jarmin

Originally from Washington, D.C. (NOVA) Josh moved to Atlanta to be a Middle School history teacher after graduating from James Madison University. He joined the Marine Corps infantry as a reservist and served in Iraq honorably. Josh then turned his attention to personal training after his tour in order to help others reach their health/fitness goals. At one point he was 275lbs and 28% body fat. Now he's 195lbs and 13.5% body fat. Josh worked for several fitness facilities in Atlanta and developed a loyal following of trainees. He's created a training program of his own personal design and has established himself as one of the top kettlebell and body movement experts in the Atlanta area. Josh is currently the Co-Owner and Director of Fitness at Blueprint Fitness.

Leave a Reply

Your email address will not be published. Required fields are marked *

Show Buttons
Hide Buttons