Gino's Blog

The best exercise of all

1. Why don’t’ we do (fill in the blank with an exercise)?
2. Why am I not losing fat?
3. Why am I not getting defined?
4. Why am I putting on weight?

These made my Top Ten questions I’ve been asked during my 40-season coaching career. I’ve said the same answer thousands of time – bad food. You can search the internet for the next big fitness thing, search Facebook for motivational posters, jump from exercise program to exercise program but the truth is that nothing will beat bad food. Bad food will make you fat. Bad food, bad mood. Bad food, bad attitude.

The toughest exercise of all is the exercise of free will. Eating junk is a decision. It’s a product of exercising free will. Eating bad is the worst exercise of all – the exercise of free will that goes the wrong way. Eating good food is brutally tough because the temptation to eat junk is powerful. If you have trouble eating right, I feel your pain. It’s brutally hard to do. The easiest thing to do is give in and eat junk. But there’s a price to pay. When I eat junk, I might as well have poisoned myself. Pure hell. My body and mind rebel. Chaos ensues. Fat just piles up no matter what how hard I work out.

In the 70’s and 80’s, I bullshitted myself by believing I was “bulking-up.” I justified eating like a pig by believing in the virtues of “bulking up.” In reality, “bulking-up” was code word for getting fat.

Among all my faults, one of them is not micromanaging. I have coached thousands of women and men but I don’t scold people about how to eat. My Facebook newsfeed is full of posts from alleged fitness experts who scold us for not eating right. Facebook post after Facebook post of scathing criticism about what we eat. They take it personally if I eat pizza. I don’t scold my teams because I know that scolding doesn’t work. The only thing that works out is the proper exercise of free will. And that has to come from within. I teach my teams how to workout and how to get in the best shape beyond their wildest imagination but I don’t bug the hell out of them when they go to bars, eat greasy wings, slop down slimy pizza, jam fast food into their guts, and get wasted with a wide range of substances. The reason I don’t is that the gym takes care of scolding for me. So does the practice field. S does game-day. When my players suffer in the gym by watching their hard work wasted because they got wasted, it doesn’t bother me at all because it’s the best lesson they will ever learn. All I do is remind them – every hangover costs you about 3 weeks of workout regression. Every weekend of junk-food binging clouds muscle with piles of fat that will take weeks or months to get rid of.

The toughest exercise is the exercise of free will. The good news is that there’s a secret to exercising free will strictly. The bad news is that self-sabotage is a fight that very few can win on their own.

Festive Seasons.


Gino Arcaro M.Ed., B.Sc., NCCP Level 3
Head coach – Niagara X-men football
Owner – X Fitness Inc.

Gino Arcaro is a widely published author. His website, blog, Youtube channel, and list of books are at: His books include: 4th & hell: seasons 1-5, Soul of a Lifter, SWAT Offense, SWAT Defense, X Fitness Workout System. He also has written 20 editions of 6 law enforcement academic textbooks.

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