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What Makes a Resolution Stick?

road with 2023 imprinted on

Building new habits is hard. Especially if it means adding something new to our daily lives, which are already more than full. If you’re stressed about setting the alarm clock for 6 am or earlier so you can fit in at least 60 minutes of gym work before your day gets going, wouldn’t you be relieved to hear that you’re doing it all wrong?

For decades now we’ve been trying – and failing – to fit in hours of both cardio and strength training in an effort to lose fat and build muscle. In the process, we’re getting stressed, injured, or just plain quitting. And it makes sense. Working harder, not smarter, just doesn’t work for most people. 

A Total Body Workout in Just 15 Minutes Per Day

What if I told you that the real secret to fitting a new workout into your busy schedule was to let go of old science and embrace the new. What if I told you there was no need to make space for 90 minutes at the gym, because all you really need is ten to 20?

I’ve devoted years of my life to digging deep into the latest research, to find the most effective evidence-based methods for biohacking body composition.

At Jaquish Biomedical we’re committed to applying these new scientific findings in human physiology to physical medicine, fitness, and rehabilitation device design. 

If you knew what I knew, you would never waste another minute of your life reserving a bike in spin class, waiting for the treadmill to open up, or commuting to the gym. So, I’m making it my mission to make this information more readily available, and to get a simple, at-home, total body variable resistance device into the hands of more people.

How to Stick to Your Resolution? Choose One That Works

If you want to run a marathon, I respect that. Get out and run every day. If you’re training with body composition in mind, which I think most people are, then first things first – we have to let go of the myth that cardio is the best way to lose fat.

If you accept the latest research, you’ll know that long-duration cardio prefers sugar over fat as an energy source. Further, it keeps us hungry, spikes our stress hormones, and over time, wastes away our muscles. It’s simply not an efficient way to achieve greater health outcomes.

So we turn to strength training. Building muscle burns fat, even when you’re not working out. And I hope we’ve all moved beyond the myths that it’ll make women too bulky. Muscle is tone. Tone is muscle. So, muscle is something we’d all like. The problem is, we’re going about building muscle all wrong.

You can spend hours at the gym lifting weights and see very little change to your strength or musculature. This is why most people quit.

You can spend just 15 minutes a day on variable resistance and you’ll see results much sooner. Why? Because variable resistance, when done right, triggers the exact hormones your body needs for faster, more effective muscle growth.

2023’s Most Effective Workout

It’s not easy. But it’s simple. One set performed to complete fatigue is all it takes. Because training with heavy resistance bands allows you to access 7X the strength that training with free weights does. What’s more, it keeps your joints safer for a workout that’s injury free.

A lot of people have a lot invested in doing things the old way. And change is hard. If what you’re doing hasn’t been working for you, it might be time to let go of the old way and step into the new. 

There are 17 significant scientific studies (cited in my book) showing variable resistance systems are safer and more efficient than weights for building muscle, not to mention thousands of satisfied, die-hard users. So do you want to do what you’ve always done? Or do you want to make 2023 the year for real change?

My goal for 2023? To keep doing what I’m doing. And if I see new research that recommends a new or better way, I’m all for it. Until then, I’ll let all those who’ve seen extraordinary results from just 15 minutes per day of effective, safe at-home fitness, help spread the good news for me.

Dr. John Jaquish is the best-selling author of Weight Lifting is a Waste of Time and the inventor of Osteostrong and the X3 Bar home strength training system.

He is currently advancing osteogenic loading research and speaking worldwide about its implications, as well as developing other biotechnology devices and products that will aid in the advanced health and wellbeing of people all around the world. He is a nominee for the National Medal of Science.