| Greg Sushinsky Bodybuilding Fitness, Nutrition & Health |
 |
| Expert: |
The acronym “Keep it simple stupid” or “KISS”, has been used for decades by the military,
business schools, medical schools, and in countless other areas where unneeded
complexity should be avoided at all costs. In the military, adding complexity where it’s
unnecessary to complete a mission will get people killed. Adding complexity to a business
venture where it is not required will often get you fired or see your company go down in
flames. Adding complexity, or looking for complex answers to simple problems, in medical
settings can cause a loss of life or unneeded suffering. I am sure my readers have also
experienced situations in which complexity added to situations that didn’t require it, led to
disastrous results.
One area where most people fail to follow the KISS system is in their approach to fitness,
nutrition, or supplements. In fact I find people seem to gravitate toward adding complexity
to their approach when it comes to building muscle or losing fat. Not coincidentally, it’s the
people who take the most complex approaches to their nutrition, supplements, and
training who are always the most confused and least successful. They focus on - and
subsequently worry about - minutiae that prevent them from seeing the big picture and
making the type of progress they desire. It often leads to what is referred to “paralysis by
analysis.” The vast majority of people would have better results, not to mention less
stress, if they simplified their approach to losing fat or gaining muscle. It’s not rocket
science, brain surgery, or even rocket surgery!
Yes, there are times when complex approaches need to be used to get advanced athletes,
such as pre-contest bodybuilders and Olympic track athletes, prepared for an event.
These people make up, at most, 1% of the population. The rest of the world needs to worry
less and act more.
Why is complexity a bad thing? The issue is variables.
Adding too many variables makes things more difficult, especially when trying to figure out
why something is working or why it’s not. Variables are an essential part of science. We
don’t need to go into great depth on this topic, so don’t worry. I do, however, want people to
appreciate how variables affect the outcome of their successes or failures in bodybuilding
or fitness related endeavors.
So what is a variable? According to one of my textbooks:
“Scientists use an experiment to search for cause and effect relationships in nature. In
other words, they design an experiment so that changes to one item cause something
else to vary in a predictable way. These changing quantities are called variables…”
There are different types of variables (e.g., confounding, independent, dependent,
controlled, etc.) but we are not going to worry about that right now. So how does this all
apply to the KISS approach? The more complicated you make your approach to your goals
of gaining muscle or losing fat, the more variables you have to control for. That is, for every
new bit of complexity you add, you have to be able to account for it in terms of the results,
or lack thereof, you experience.
Confused? Here’s a simple example:
Last week you changed your diet, added in three new supplements, and changed your
routine, then three weeks later you notice you have made no improvements (i.e. you didn’t
lose any fat, or you didn’t gain any muscle, or whatever). Why? It’s impossible to know! You
added too many variables into the equation and now you’re unsure what went wrong -
which means you won’t be able to make appropriate changes to correct it. Conversely, let’
s say you did lose fat or gain muscle with the changes. Great, but do you know which of
the changes you made resulted the positive outcome you experienced so you can
reproduce it? No, no you don’t.
So, Lesson #1 is: never change more then one or two variables at a time so you can track
what worked - and what did not work - from the changes you made. Most people find
writing it down in a note book or online journal is the best way to keep track of their
progress. When you write it down, you can see the effects that changes in your diet,
training, or supplementation have on your body composition, strength, etc.
KISS and those ugly variables
On my forums, it’s not uncommon for someone to post a question like “I added
supplement X, Y, and Z to my supplement intake, added an extra day per week in the gym,
and reduced my calories by X. Why am I not seeing progress?” My response is “…too
many unknown variables to answer that question” which translates into “how the hell
should I know?”
Why do people make so many changes at once? I suspect it’s due to the “I want it now”
syndrome. Making permanent changes to your performance, physique, and health, takes
patience, planning, and a willingness to take things one step at a time and assess what is
working and what’s not working in the overall plan.
Clearly, the KISS approach fails to be effective as more variables are added to a program.
It also fails to be KISS. How can you keep it simple if it ain’t simple to begin with?! The
more complicated the program, the more variables there are to keep track of – which
makes success far less likely. This basic idea was appreciated and understood by history’
s greatest minds. For example:
"Make everything as simple as possible, but not simpler."
- Albert Einstein
What was the father of Relativity saying? Be it math, science, nutrition, or life, Keep It
Simple Stupid wherever possible, but don’t simplify it to the point where it’s no longer
effective or true. In my own writings, be it articles or books/e-books, I make every attempt to
keep the information and message as simple as possible. However, I often see popular
books and diets that are in fact too simple. They don’t want to confuse people, so they
simplify things to the point that their advice is no longer correct and has little value to the
reader – thus, Einstein’s warning. Oversimplified statements like “carbs are bad” or “fat is
bad” or “do weight lifting for big muscles and aerobics to burn fat” are among the gems we
all see. Problem is, those statements are dead wrong! A line between simple and too
simple must be drawn.
OK, back to the KISS approach…
It’s not possible for me to go through every example of how to take a KISS approach to
your training, nutrition, or supplement intake, but I will attempt a general discussion of
each.
KISS and training:
One of the most common mistakes I see in this area is what I like to call the “I have tried
everything and nothing works” syndrome. My response is always “have you tried sticking to
one program long enough for it to actually have any effect?” The answer is usually a guilty
sheepish facial expression. Let me be honest with you: even an average uncomplicated
program you are consistent with is far more effective then any high-tech, super-advanced
program you fail to be consistent with. One simple program you follow consistently for a
year is always better then the five high tech programs you tried in 6 months where none of
them were followed long enough to have a positive outcome. Simple programs such as:
weight training Monday, Wed, Fri, and aerobics, Tue, Thurs, and Sat, with Sunday off,
whilst varying your exercises tend to work well for the majority of people.
Are there better programs out there? Of course, but the vast majority of people follow
routines that are overly complicated, take too bloody long, and are simply unneeded.
I also see a dependence on less productive movements in the gym over more productive
choices. I see people doing reverse Romanian lunges while the squat rack gathers dust
in the corner. Was that you I saw the other day?
KISS and supplements
You don’t need them. Bet you never thought you would read that coming from me did you?!
Let me qualify that statement: does a person need any supplements to achieve the basic
goal of either adding muscle or losing fat? No, no they don’t. Can supplements help the
process? Can supplements potentially speed up the process? Can supplements
potentially offset some of the negatives? Can supplements help optimize the effects of
exercise and diet? The answer is yes in all cases. The problem, however, is that I see far
too many people under the impression that the next wiz bang “cutting edge” supplement is
going to make some huge difference to their appearance while their diet and workout are
put on the back burner or set low on the priority list. They are constantly looking for that one
supplement that’s going to make all the difference while they ignore their nutrition and
training! I see it all the time and frankly, it’s frustrating.
Remember, KISS. Focus on your training and your nutrition - then worry about
supplements. Start off with the basics, like a good multi vitamin, a source of essentially
fatty acids (EFA’s) and a good protein powder post workout, then add additional
supplements over time depending on your goals, such as creatine when trying to add
muscle, or ephedrine and caffeine when focusing on fat loss, and so on. The shotgun
approach many people take rarely works, wastes money, and adds complexity (remember
our conversation on variables above) where it serves no useful purpose.
I love supplements. I take a dozen or more supplements every day of my life. I have
designed them for supplement companies, spoken about them at various conferences,
been involved in the published research of supplements, and built my career on them, so I
am not some anti-supplement zealot by any means. However, I do speak with people all
the time who outline a long list of supplements they are taking (many of which have been
shown to be totally worthless) while their diets stink and their training programs are a joke.
Don’t be one of these people! Don’t think for a second there is any one supplement out
there that will make or break your success. Realize that supplements are exactly that;
supplemental to a good diet and intelligent exercise program.
KISS and nutrition
Finally, we make it to nutrition. Nutrition is a potentially complex topic, and just as
importantly, it’s a highly emotional topic for many. No place do I find such clear examples
of people adding complexity where it’s not required. Again, there is a small segment of
people that will benefit from - and require - advanced nutritional approaches, such as pre-
contest bodybuilders, pre-race marathon runners, or even the average person seeking to
get to very low body fat levels. Does the average person who needs to get into better
shape and lose perhaps 20 – 30 lbs. (or more) need to follow advanced nutrition
concepts? Of course not! Can the average person benefit from techniques more advanced
dieters (e.g., bodybuilders, fitness competitors, etc.) might employ, such as cyclic
ketogenic diets, refeed days, carb cycling, and other approaches? Of course! Do they
require such strategies to drop some fat and get into shape? No, no they don’t. That’s why
I tend to offer well thought out, healthy, and easy to follow approaches to nutrition in my e-
books and offer more advanced approaches to people who want to take it to another level.
Simplicity + consistency = success
The above is what I consider the basics of the KISS approach to nutrition, supplements,
and training. You will have to fill in some of the blanks as it applies to you specifically. If
you are making steady predictable progress, great, stick to it. If however you are not
making progress in your goals to add muscle and or lose fat, or some other goal, then you
may need to sit down and seriously rethink your approach to the problem. Is there added
complexity where you know it’s not needed? Are you relying too heavily on supplements to
achieve your goals? Do you find yourself doing exercises that are less effective then the
good old fashioned basics, like squats, deadlifts, and bench press? I can’t answer those
questions for you, but hopefully I’ve made you think - which is half of the battle. You know
what they say, you can lead a horse to water but you can’t make him think!
To Will Brink titles
business schools, medical schools, and in countless other areas where unneeded
complexity should be avoided at all costs. In the military, adding complexity where it’s
unnecessary to complete a mission will get people killed. Adding complexity to a business
venture where it is not required will often get you fired or see your company go down in
flames. Adding complexity, or looking for complex answers to simple problems, in medical
settings can cause a loss of life or unneeded suffering. I am sure my readers have also
experienced situations in which complexity added to situations that didn’t require it, led to
disastrous results.
One area where most people fail to follow the KISS system is in their approach to fitness,
nutrition, or supplements. In fact I find people seem to gravitate toward adding complexity
to their approach when it comes to building muscle or losing fat. Not coincidentally, it’s the
people who take the most complex approaches to their nutrition, supplements, and
training who are always the most confused and least successful. They focus on - and
subsequently worry about - minutiae that prevent them from seeing the big picture and
making the type of progress they desire. It often leads to what is referred to “paralysis by
analysis.” The vast majority of people would have better results, not to mention less
stress, if they simplified their approach to losing fat or gaining muscle. It’s not rocket
science, brain surgery, or even rocket surgery!
Yes, there are times when complex approaches need to be used to get advanced athletes,
such as pre-contest bodybuilders and Olympic track athletes, prepared for an event.
These people make up, at most, 1% of the population. The rest of the world needs to worry
less and act more.
Why is complexity a bad thing? The issue is variables.
Adding too many variables makes things more difficult, especially when trying to figure out
why something is working or why it’s not. Variables are an essential part of science. We
don’t need to go into great depth on this topic, so don’t worry. I do, however, want people to
appreciate how variables affect the outcome of their successes or failures in bodybuilding
or fitness related endeavors.
So what is a variable? According to one of my textbooks:
“Scientists use an experiment to search for cause and effect relationships in nature. In
other words, they design an experiment so that changes to one item cause something
else to vary in a predictable way. These changing quantities are called variables…”
There are different types of variables (e.g., confounding, independent, dependent,
controlled, etc.) but we are not going to worry about that right now. So how does this all
apply to the KISS approach? The more complicated you make your approach to your goals
of gaining muscle or losing fat, the more variables you have to control for. That is, for every
new bit of complexity you add, you have to be able to account for it in terms of the results,
or lack thereof, you experience.
Confused? Here’s a simple example:
Last week you changed your diet, added in three new supplements, and changed your
routine, then three weeks later you notice you have made no improvements (i.e. you didn’t
lose any fat, or you didn’t gain any muscle, or whatever). Why? It’s impossible to know! You
added too many variables into the equation and now you’re unsure what went wrong -
which means you won’t be able to make appropriate changes to correct it. Conversely, let’
s say you did lose fat or gain muscle with the changes. Great, but do you know which of
the changes you made resulted the positive outcome you experienced so you can
reproduce it? No, no you don’t.
So, Lesson #1 is: never change more then one or two variables at a time so you can track
what worked - and what did not work - from the changes you made. Most people find
writing it down in a note book or online journal is the best way to keep track of their
progress. When you write it down, you can see the effects that changes in your diet,
training, or supplementation have on your body composition, strength, etc.
KISS and those ugly variables
On my forums, it’s not uncommon for someone to post a question like “I added
supplement X, Y, and Z to my supplement intake, added an extra day per week in the gym,
and reduced my calories by X. Why am I not seeing progress?” My response is “…too
many unknown variables to answer that question” which translates into “how the hell
should I know?”
Why do people make so many changes at once? I suspect it’s due to the “I want it now”
syndrome. Making permanent changes to your performance, physique, and health, takes
patience, planning, and a willingness to take things one step at a time and assess what is
working and what’s not working in the overall plan.
Clearly, the KISS approach fails to be effective as more variables are added to a program.
It also fails to be KISS. How can you keep it simple if it ain’t simple to begin with?! The
more complicated the program, the more variables there are to keep track of – which
makes success far less likely. This basic idea was appreciated and understood by history’
s greatest minds. For example:
"Make everything as simple as possible, but not simpler."
- Albert Einstein
What was the father of Relativity saying? Be it math, science, nutrition, or life, Keep It
Simple Stupid wherever possible, but don’t simplify it to the point where it’s no longer
effective or true. In my own writings, be it articles or books/e-books, I make every attempt to
keep the information and message as simple as possible. However, I often see popular
books and diets that are in fact too simple. They don’t want to confuse people, so they
simplify things to the point that their advice is no longer correct and has little value to the
reader – thus, Einstein’s warning. Oversimplified statements like “carbs are bad” or “fat is
bad” or “do weight lifting for big muscles and aerobics to burn fat” are among the gems we
all see. Problem is, those statements are dead wrong! A line between simple and too
simple must be drawn.
OK, back to the KISS approach…
It’s not possible for me to go through every example of how to take a KISS approach to
your training, nutrition, or supplement intake, but I will attempt a general discussion of
each.
KISS and training:
One of the most common mistakes I see in this area is what I like to call the “I have tried
everything and nothing works” syndrome. My response is always “have you tried sticking to
one program long enough for it to actually have any effect?” The answer is usually a guilty
sheepish facial expression. Let me be honest with you: even an average uncomplicated
program you are consistent with is far more effective then any high-tech, super-advanced
program you fail to be consistent with. One simple program you follow consistently for a
year is always better then the five high tech programs you tried in 6 months where none of
them were followed long enough to have a positive outcome. Simple programs such as:
weight training Monday, Wed, Fri, and aerobics, Tue, Thurs, and Sat, with Sunday off,
whilst varying your exercises tend to work well for the majority of people.
Are there better programs out there? Of course, but the vast majority of people follow
routines that are overly complicated, take too bloody long, and are simply unneeded.
I also see a dependence on less productive movements in the gym over more productive
choices. I see people doing reverse Romanian lunges while the squat rack gathers dust
in the corner. Was that you I saw the other day?
KISS and supplements
You don’t need them. Bet you never thought you would read that coming from me did you?!
Let me qualify that statement: does a person need any supplements to achieve the basic
goal of either adding muscle or losing fat? No, no they don’t. Can supplements help the
process? Can supplements potentially speed up the process? Can supplements
potentially offset some of the negatives? Can supplements help optimize the effects of
exercise and diet? The answer is yes in all cases. The problem, however, is that I see far
too many people under the impression that the next wiz bang “cutting edge” supplement is
going to make some huge difference to their appearance while their diet and workout are
put on the back burner or set low on the priority list. They are constantly looking for that one
supplement that’s going to make all the difference while they ignore their nutrition and
training! I see it all the time and frankly, it’s frustrating.
Remember, KISS. Focus on your training and your nutrition - then worry about
supplements. Start off with the basics, like a good multi vitamin, a source of essentially
fatty acids (EFA’s) and a good protein powder post workout, then add additional
supplements over time depending on your goals, such as creatine when trying to add
muscle, or ephedrine and caffeine when focusing on fat loss, and so on. The shotgun
approach many people take rarely works, wastes money, and adds complexity (remember
our conversation on variables above) where it serves no useful purpose.
I love supplements. I take a dozen or more supplements every day of my life. I have
designed them for supplement companies, spoken about them at various conferences,
been involved in the published research of supplements, and built my career on them, so I
am not some anti-supplement zealot by any means. However, I do speak with people all
the time who outline a long list of supplements they are taking (many of which have been
shown to be totally worthless) while their diets stink and their training programs are a joke.
Don’t be one of these people! Don’t think for a second there is any one supplement out
there that will make or break your success. Realize that supplements are exactly that;
supplemental to a good diet and intelligent exercise program.
KISS and nutrition
Finally, we make it to nutrition. Nutrition is a potentially complex topic, and just as
importantly, it’s a highly emotional topic for many. No place do I find such clear examples
of people adding complexity where it’s not required. Again, there is a small segment of
people that will benefit from - and require - advanced nutritional approaches, such as pre-
contest bodybuilders, pre-race marathon runners, or even the average person seeking to
get to very low body fat levels. Does the average person who needs to get into better
shape and lose perhaps 20 – 30 lbs. (or more) need to follow advanced nutrition
concepts? Of course not! Can the average person benefit from techniques more advanced
dieters (e.g., bodybuilders, fitness competitors, etc.) might employ, such as cyclic
ketogenic diets, refeed days, carb cycling, and other approaches? Of course! Do they
require such strategies to drop some fat and get into shape? No, no they don’t. That’s why
I tend to offer well thought out, healthy, and easy to follow approaches to nutrition in my e-
books and offer more advanced approaches to people who want to take it to another level.
Simplicity + consistency = success
The above is what I consider the basics of the KISS approach to nutrition, supplements,
and training. You will have to fill in some of the blanks as it applies to you specifically. If
you are making steady predictable progress, great, stick to it. If however you are not
making progress in your goals to add muscle and or lose fat, or some other goal, then you
may need to sit down and seriously rethink your approach to the problem. Is there added
complexity where you know it’s not needed? Are you relying too heavily on supplements to
achieve your goals? Do you find yourself doing exercises that are less effective then the
good old fashioned basics, like squats, deadlifts, and bench press? I can’t answer those
questions for you, but hopefully I’ve made you think - which is half of the battle. You know
what they say, you can lead a horse to water but you can’t make him think!
To Will Brink titles
| with Will Brink |
Keep It Simple Stupid - K.I.S.S Approach
By Will Brink
By Will Brink
About the Author - William D. Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant,
to the supplement, fitness, bodybuilding, and weight loss industry and has been
extensively published. Will graduated from Harvard University with a concentration in the
natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical
companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle
Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness,
Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse,
Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders
and fitness stars into shape and has gained a reputation for being a no "BS" industry
insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building &
supplement industry.
He has been co author of several studies relating to sports nutrition and health found in
peer reviewed academic journals, as well as having commentary published in JAMA.
William has been invited to lecture on the benefits of weight training and nutrition at
conventions and symposiums around the U.S. and Canada, and has appeared on
numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle
mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and
healthy completely naturally. Both e-books come with access to his private forums and
numerous tools to aid you in either endeavor.
Find out more at Bodybuilding Revealed or Fat Loss Revealed.
Will Brink has over 15 years experience as a respected author, columnist and consultant,
to the supplement, fitness, bodybuilding, and weight loss industry and has been
extensively published. Will graduated from Harvard University with a concentration in the
natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical
companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle
Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness,
Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse,
Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders
and fitness stars into shape and has gained a reputation for being a no "BS" industry
insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building &
supplement industry.
He has been co author of several studies relating to sports nutrition and health found in
peer reviewed academic journals, as well as having commentary published in JAMA.
William has been invited to lecture on the benefits of weight training and nutrition at
conventions and symposiums around the U.S. and Canada, and has appeared on
numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle
mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and
healthy completely naturally. Both e-books come with access to his private forums and
numerous tools to aid you in either endeavor.
Find out more at Bodybuilding Revealed or Fat Loss Revealed.
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