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Fitness Guide to Parkinson’s Law: How to Lose Fat Faster


Flashback to 2014.

My days all started the same: Up at 4:00 a.m., a cup of black coffee, and heading to the gym.

Then, in a caffeine infused blitzkrieg, the day was on. Clients from 5 am to 6 or 7 pm, with a few one-hour breaks.

These one-hour breaks were a godsend. Besides getting off my feet, they were long enough to do meaningful work but short enough to create a sense of urgency.

Bach Performance was a baby at the time, a spot for me to explore my brain and write about fitness to help my clients, friends, and family. But, despite a lack of time, I made big moves.

Fast forward to today: Bach Performance is my full-time job. Rather than five or six days and 50 clients, I hold a limited clientele with three to four days and 25-30 sessions per week.

My schedule is self-determined, and more or less, I do what I want every day.

But that also leaves me more time than I’m used too. There are no extraneous demands on my time, so common sense would say I would get exponentially more work done, right?



Logically that makes sense, but we live in an illogical world.

If everything worked as it seemed, we’d lose stubborn belly fat on the Twinkie diet….as long as calories were in check. By following progressive overload and adding 5 lbs on the bench press, we’d go from a Zero pound bench to 520 lb bench in two years.

That isn’t always the case.

Until six months ago, I had all the time in the world. I didn’t have as many client deadlines and let time slip through my fingers.

Instead of spending my time writing programs, I was geeking out to BroScience videos.

Or reading every Packers’ article on Bleacher report.

Or, #ing my face off on Instagram.

Then, the question hit me like a cold slap in the face: Why wasn’t I hitting my goals?

It wasn’t having too much time, it was a lack of urgency with the limited time I did have.

I’d fallen prey to Parkinsons Law. Coined by famous Brit Cyril Northcote Parkinson, Parkinson’s Law sits at the forefront of productivity hacking and is the focus on Parkinson’s book, Parkinsons Law: The Pursuit of Progress(1).

P.S. Get your free eBook 25 Expert Tips to Master Muscle Growth here. Offer expires 10/31/16.

Parkinson’s Law: ‘Work expands to fill the time available for its completion.”

Parkinson’s law means that if you give yourself six weeks to tackle a project that you can handle in one week, procrastination seeps in, the task get’s complex, and you’ll freak out until it’s done.

The same meaningless, productivity-zapping stress happens with fitness.

In particular, fat loss around the New Year.

Tell me if these proclamations sound familiar:

This year, I’m going to lose 20 pounds and look awesome in my swimsuit.

Reality: You can do this in two or three months.

This year, I’m going to workout consistently.

Reality: This year is a long time. Focus on working out consistently this week, then each of the following.

By assigning the right amount of time and focus to a goal, you’ll decrease stress and the complexity of said goal, increasing your chance of success.

I’ve seen Parkinson’s law crush the fitness goals of hundreds of people, all under the pretense that there’s always tomorrow.

There’s not. We’re guaranteed nothing and time in a finite resource.

It’s time to have a sense of urgency, working smarter and faster, rather than longer and harder. Here are the action steps you need to accomplish your fitness goals in less time.

P.S. Get your free eBook 25 Expert Tips to Master Muscle Growth here. Offer expires 10/31/16.

Set Tight Deadlines

Deadline set by teachers, clients, or bosses have an immediate sense of urgency. Still, it’s a new ballgame when deadlines are self-imposed. We struggle to attach the same focus and intensity on self-imposed deadlines.

This is what cripples most people from the start—they aren’t aggressive enough on their gameplan.

Try This: Designate time to your goal:

Three months to lose 10 lbs. of body fat.

Then cut it in half.

Six weeks to lose 10 lbs. of body fat.

“Goals are often something to aim for, rather than always achieve.” Bruce Lee

An aggressive deadline forces aggressive action, which this is precisely what you need. Channel your competitive streak and apply it to fitness.

believe, lose Fat Faster

If you’re a gamer, pretend you’re on a time sensitive mission.

If you’re an athlete, pretend it’s six weeks until the season starts, and your roster spot and workout bonus (there’s a reason for these) depend on it.

By attaching a sense of urgency and competition to your goal you’re setting the table for high-quality action and rapid progress.

Define your M.I.T.’s for the Following Day:

Pick the 1-3 Most important tasks (M.I.T.’s) you will complete towards your goal.

You have six weeks to lose 10 lbs, so we’ll start there.

Number One: Track your food and hit your macros (Mike Vacanti has an epic post here). Diet is king for fat loss, after all.

Number Two: Perform your Fat Loss workout, such as Blended Training for Fat Loss.

Number Three: Walk 10,000 steps.

Of these three steps, hitting your diet is the most important task for losing ten pounds, followed by your workout and extra activity.

Base hits lead to runs the same as homers do, and over time, many more runs. Focus on consistent wins on MIT’s and you’ll achieve your longer-term fat loss goals.

Own the A.M.: Be proactive, not REACTIVE.

Willpower is highest in the morning and the best time to take care of your M.I.T.’s.

This is the time to be proactive and take massive action towards your goals, rather than react to the demands of others.

Personally, my writing is 200% better at 5:00 A.M. than 5:00 P.M., when I’ve answered emails and had meetings. Later in the day, I’m much more concerned with what I’m going to eat for dinner and Snapping pictures of Rocky on SnapChat (bachreric, btw ;).

Yes. This is a real unicorn mask.
Yes. This is a real unicorn mask.

If I don’t own the morning, my days aren’t productive.

In Fitness, the same principles apply. My 5:00-8:00 am clients have historically been my most consistent clients by a mile, and it’s due to more than caffeine.

They’re proactively working out before the chaos of the day gives them a reason to skip.

The same applies to your diet.

If you wait until the end of the day to track your macros, you’ll skip it or way overshoot your numbers.

I can’t stress this enough, but for 90% of people getting up and nailing your workout early is a game changer.

There’s a reason Mike Vacanti trains Gary Vaynerchuck at 6:00 A.M., or that Phil Knight crushes his workouts at 5:00 A.M., and Richard Branson all workout early in the day (3).

As the day goes on more important work crisis come up and give you an easy (albeit lame) excuse to skip your training.

Eliminate the issue and start training early in the morning. These tips here will help.

Eliminate Distractions

“It’s hip to focus on getting things done, but this can only happen when we remove static and distraction. “ – Tim Ferriss

In today’s fast-paced world, having internal focus is a rarity.

It’s sad, but true.

Rather than falling prey to internal A.D.D., take action and eliminate the noise.

To get anything meaningful accomplished discipline alone won’t cut it. Instead, take action to end distractions. To get work done, use websites like Self-Control and throw your phone in another room.

When you’re working out, leave your iPhone in your bag pick up a don’t skip more than two songs and leave your phone in your gym bag.

For fitness information, pick out two websites and eliminate the rest. Program hopping and yo-yo dieting are huge reason people never see results. Don’t even risk falling in love with the next big fad diet.

Most programs from good coaches work well, follow them to their completion and eliminate distractions.

We’re an ADD-ridden bunch and we’ll get lost for hours on LOLCatz if allowed. Eliminate distractions and focus on the essential.

P.S. Get your free eBook 25 Expert Tips to Master Muscle Growth here. Offer expires 10/31/16.

Attach a Reward

All goals are reward driven.

There’s an emotional key behind every goal whether it’s more confidence, better health, finding love or being more attractive.

There are also external rewards. As psychologist B.F. Skinner puts it, positive reinforcement strengths a behavior by providing a reward for completing a task.

In school, this could have been a pizza party for turning all your homework in on time.


pizza, lose Fat Faster, Parkinsons law

Or, getting A and a star sticker on each assignment.

“The way positive reinforcement is carried out is more important than the amount.“ BF Skinner

As external rewards apply to fitness, I won’t advocate pizza for reach workout, but you can attach external rewards.

Small rewards like a compliment from a coworker or social reinforcement on Facebook are important.

Bigger rewards, like winning cash in a transformation content, buying new clothes at the end of a diet, or going to the beach for a long weekend and kickin’ back a few cocktails in your new bikini, are also important.

Whatever your goal, understand what emotionally drives your decision. Then, apply extrinsic rewards that reinforce and motivate you to take massive action. With an aggressive timeline, social support and rewards push you to achieve more in less time.

Take Action and Lose Fat Faster

Parkinson’s law is more than a productivity theory for entrepreneurs, it’s a thought process that forces you to take positive action in all areas of life.

Set a tight deadline, focus on the essential, take action, and set-up rewards to make it happen.


Are you struggling to set goals, hit deadlines, and build your best body?

Sick of spinning your wheel and not seeing results despite your hard work?

Join Bach Performance Elite Online Training for the expert coaching, accountability, and motivation to build your best body. Only two spots left this month, apply here: Elite Online Coaching 



Links and Helpful Resources:

  1. Parkinsons Law: Read the Full book here.
  1. Bruce Lee: My daily reading is Striking Thoughts. Be like water my friends.
  2. Seriously, check out this list of Successful people who workout early.
  3. Tim Ferriss: Four Hour WorkWeek
  1. We all need a basic understanding of Human Psychology. This article and this book are good places to start


The BEST way to Burn Body Fat

19 years old. There I was, plastered on the floor with a lowly 65 lbs on the barbell beside me. My lungs ached, forearms screamed, and legs felt like jello.


In my post-workout daze I said “Are you shitting me? I can deadlift 3x my bodyweight and 1/3 of my bodyweight just made me it’s little bitch. There is no way this should be difficult. But it was.” 

A new method The BEST way to Burn Body Fat was born.

It’s been 5 years since I first used them, but my first experience with barbell complexes still rings loud and clear. Barbell complexes are arguably the most efficient method to rapidly boost conditioning and strip body fat.

You see, although I base most workouts around multi-joint barbell exercises combining them all into a series was something new. In most cases, the more familiar you are with an exercise the less effective it is for fat loss and body composition changes.

The hard to swallow fact is, traditional cardio is a piss-poor method for fat loss. Most people become very efficient on the treadmill or elliptical quickly, leading the body to adapt and become more efficient. To give it to you straight, the things you suck at are probably the best for losing fat.

I have yet to train anyone who breezes through barbell complexes and hasn’t shed flubber. The best part is, they only take 10 minutes at the end of your workout.

For barbell complexes the only equipment needed is space to move, a barbell, and possibly a few weights. Regardless of strength levels I’d recommend starting with an empty barbell. Speed and full range of motion are more important than weight. In addition, adding too much weight will hinder your recovery and conflict with the remainder of your intelligent programming. Move as fast as possible through each exercise without putting the bar down. Your heart will be pulsating through your t-shirt, your lunges will scream, but damn you will be glad you did these.

Here are three of my favorite barbell complexes


  1. deadlift 4×12 rest 0
  2. hang clean 4×12 rest 0
  3. Military press 4×12 rest 0
  4. front squat 4×12 rest 60-90 sec

“The Olympian” 

Bach Performance Athlete Raven Cepeda performs complexes only 10 minutes per week to stay lean while bulking for a powerlifting meet
Bach Performance Athlete Raven Cepeda performs complexes only 10 minutes per week to stay lean while bulking for a powerlifting meet
  1. Hang Snatch 3×10 Rest 0
  2. Push Press 3×10 Rest 0
  3. Hang Clean 3×10 Rest 0
  4. Front Squat 3×10 Rest 0
  5. Front Squat Reverse Lunge 3×10 Rest 0
  6. High Pull 3×10 rest 60-90 sec

**Note: If you don’t know how to properly perform these exercises avoid this sequence. Never perform exercises without proper training, but even more with overhead lifts such as the Olympic lifts.

“The Widow Maker”

  1. Overhead Press 2×10 Rest 0
  2. back squat 2×10 Rest 0
  3. reverse lunge 2×10 Rest 0
  4. hang clean 2×10 Rest 0
  5. front squat 2×10 Rest 0
  6. bent over row 2×10 Rest 0
  7. Romanian deadlift 2×10 Rest 0
  8. Front Squat lunge 2×10 Rest 0
  9. biceps curl 2×10 Rest 0
  10. front squat hold calf raise 2×10 Rest 90-120 sec


Will you step up to the plate and make 10 extra minutes for Complexes?

Complexes are a great method to dramatically improve your body composition and conditioning without stripping your hard-earned muscle. This isn’t for the faint-hearted or de-conditioned. It’s not for novices or those extremely out of shape. Don’t even try these if you aren’t experienced or coming back from an injury, this isn’t for you. It’s brutal.But if you follow this routine twice per week for four weeks you’ll see ridiculous improvements in your conditioning while stripping off layers of body fat.

What are you waiting for, stop wasting time and get Real Results.

Have you ever performed complexes? Share your favorite workout below!

photo credit: <a href=”http://www.flickr.com/photos/jaredpolin/4560294699/”>jaredpolin</a> via <a href=”http://photopin.com”>photopin</a> <a href=”http://creativecommons.org/licenses/by-nc/2.0/”>cc</a>


How to Estimate Your Percent Body Fat

body fat percentage chart for men and women

Hey! This is one of my first blog posts from the early Bach Performance days. If you’ve found this post, I’m betting you’re looking to get lean and shredded.

With that in mind, I have a free workout for you. Grab it here, and enjoy the post!

Hook me up with the Free Fat Loss Program, Eric!

Whether you have access to body composition measuring tools or not you should have a good idea of your body fat percentage. With that being said below is a post regarding what you can expect to see in the mirror based on several different body fat percentages.

Body fat measurements are the superior method in determining body composition and weight loss.  Body fat percentages are very self-explanatory; they are simply the percent of fat that your total weight is comprised of. For example, a 200 lb male with 15% bodyfat would have 30 pounds of fat on his body. The remaining 170 pounds would comprise of bone, muscle, organ tissue, water, blood, and everything else.

Consuming fat and having baseline amounts of body fat and is vital to the human body for performing essential bodily functions. Body fat provides insulation and protection for vital organs, produces hormones, aids in digestion, maintains body temperature, and promotes healthy cellular function.

There are many ways which health and fitness professionals use to measure body fat percentages. There are circumference measurements, bio electrical impedance (BIA), skinfold measurements, ultrasound, bodpod, hydrostatic weighing, dual energy X-ray absorptiometry (DEXA), X-Ray, and MRI.

As with any test there is variation and error in body fat percentages, with even the best tests still having a percent error ranging from 1-3%. Most of these tests require skilled technicians, consistent testers, algorithms, and environmental variables, and some pocket change in order to perform the tests. As you see lots of variables must be accounted for in order to get an accurate reading of your body composition.

Picking out a professional facility and well-trained technicians is a great option and will give you the most accurate results but this is not always feasible. For that reason, I will provide some descriptions of different body fat percentages and what you can expect to see in the mirror at these body fat percentages.

Want to Simplify your Fitness and start making progress today? Click Here.

Essential body fat is typically 3-5% for men and 10-12% for women. In terms of obesity males reaching 25% body fat and females reaching 32% body fat qualify as obese by most standards.

How to Estimate Your Percent Body Fat

Below are descriptions of various body fats and what you can expect to see in the mirror:

20% Body Fat: No visible muscle definition, poor separation of major muscle groups unless extremely large and developed.

15% Body Fat: Some moderate muscle separation begins to become evident; specifically in the deltoids as they shoulders do not hold much fat. In most cases the abs are not yet visible.

12% Body Fat: The chest, back, and abs all gain some definition. There is an outline of the abdominal muscles and a 2-4 pack may be visible.

10% Body Fat: A 6 pack is visible when flexed. Deeper more pronounced muscle separation in the arms, chest, legs, and back.

7-9% Body Fat: 6 pack abs visible at all times. There is visible separation between quadriceps muscles and back musculature is clear. The serratus anterior (those wicked cool lines on the side of your ribs) should be visible  Arms should be visibly vascular most of the time.

5-7% Body Fat: Competitive male body builders often are in this range. Lower abdominals and legs are both vascular and well-defined. Striations appear in large flexed muscle groups, especially the chest.

body fat percentage chart for men and women
body fat percentage chart for men and women

These descriptions are by no means an end all, as everyone has unique muscular development. These percentages also only take into account subcutaneous fat, the fat that sits directly underneath the skin and not the visceral fat which sits around the organs.

Hydration status also plays a huge role in many tests such as the skin fold because subcutaneous fat holds water. In most cases body fat percentage is underestimated, so swallow your pride and be conservative with your estimations.

Knowing your body fat percentage is a great way to set body composition and FAT loss goals while giving you a tangible picture of what you can expect to see. For best results see a qualified professional and follow pre-testing protocols, but if this is not an option use these descriptions to get a good idea of where you are.

Hook me up with the Free Fat Loss Program, Eric!

5 Essential Nutrition Habits

Below are 5 essential habits via the Precision Nutrition System. These wicked-awesome 5 habits are pretty Kick-Ass! Why?!

Food for Life distributes food on an internati...
Food for Life distributes food on an international basis produced solely from vegan and lacto-vegetarian ingredients. (Photo credit: Wikipedia)

Well, they are easy to follow, especially if you looking to lose body fat ( NOT GAIN lotza MUSCLE) and optimize body composition without the work of calorie counting and spending countless hours logging and tracking your food choices (which is still a good idea).

Enough with my blabbing, here is the list.

1.)Eat Slowly and Stop at 80% Full. It takes 20 minutes for brain signals to kick in, take your time and enjoy your meal.2.)Eat Protein dense foods with each meal.

Women- 1 Palm (20-30g)

Men- 2 palms (40-60g)

–This will support positive nitrogen balance, leading to better muscle development, body composition, and metabolism.

3.)Eat Vegetables with each meal. ½ cup raw= 1 serving, aim for 10 servings between fruits and vegetables per day. 2 palms per meal!

–These are filled will all kinds of good shiznit, such as phytochemicals, fiber, and anti-oxidants. Fight cancer, fill up on good stuff, and be healthy!

4.)For Fat Loss, eat most carbs after exercise. Keeping carbs low until aftr exercise will promote burning stored fat before/during exercise.

–Keep carb choices slower digesting, such as sweet potatoes, potatoes, oats, quinoa, and whole wheat if you tolerate them.

5.)Eat healthy Fats Daily. Get roughly 30% of kcals and include healthy fats during each meal.

Get 1/3 from each type of fat, saturated, mono-unsaturated, and poly-unsaturated by varying your sources between lean meats, fish, nuts, and healthy oils.

For more information regarding Precision Nutrition check out my review of their level 1 certification below:



Berardi, Dr. John, and Ryan Andrews. The Essentials of Sport and Exercise Nutrition. second. Precision Nutrition. INC, 2012. 345-351. Print.

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