Rootstein_CJP775711While most of our Monday sessions together have dealt with overweight individuals looking to lose weight, reduce fat percentage, educate themselves on proper nutrition and exercise form, or even how to maintain mental discipline and toughness, a few shy folk have taken the plunge and emailed me directly from the other end of the spectrum.

No matter how much I eat, I can’t gain weight.

Firstly, shut the hell up. All of us fat people out here don’t care about your sob story. I’m too skinny. Boo freakin’ hoo.

Secondly, let’s look at the simple math of this. We’ve learned when studying weight loss that in order to lose one pound of fat per week we need to reduce our weekly caloric intake by 3500 calories. Dividing that by the seven days per week means reducing our daily calories by 500 calories. Continue reading




I can almost guarantee if you give up now, you’ll give it another shot in a month. Maybe 14 days. Maybe even next week. But I know you want this, and you won’t stop until you get it. Why else would you be here reading this? Why else would you be getting up so early and forcing yourself to exercise? Why else would you ignore your screaming brain and stomach that try to betray your efforts? Continue reading

No Excuses – Science Agrees

You should’ve just listened to ol’ Roc. No money for gym? Don’t care. No self-confidence to be able to do exercises? Doesn’t matter. No time in your busy schedule? Uh huh. I’ve shot down every one of these excuses, and many more, over the years. If you’re still making excuses and don’t want to believe in what I say, or the results I’ve demonstrated are possible, then listen to the hard facts of science. Or better yet, get off your ass and prove me wrong. Continue reading

Getting Started

Going to try something new every  Monday here at Roc’s Ramblings, and yes, I’m aware it’s Tuesday. Had a rough day. I’m going to use the name Fit Fleet. It’s not mine but it fits. Every Monday we’ll discuss some aspect of nutrition, exercise, motivation, whatever you want. You can either hit me up in the comments here with ideas or questions, or @rocwieler on Twitter, or Continue reading