Issue 62: Fitness One-liners: The Best Diet/Workout Ever

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. ]

What is your favorite one-liner?

Most people think of one-liners as either pick-up lines for the ladies or one-liner jokes.

Rodney Dangerfield was a master of one-liner jokes.

One of my favorite was:

“When it comes to women, I never cry…I beg.”

I guess that’s both a joke and a pick-up line! Ha….

Anyway, my one-liners are no where near as funny. They also do not land me dates.

Over the past three weeks or so I’ve noticed that my one-liners are all super-fast answer to pretty complicated questions.

Questions like…

  1. “What’s the best dietplan for me?”

  2. “What’s the best workout you’ve ever used?”

  3. “How can I lose this bodyweight and eat like a normal person?”

  4. “How can I workout when I only have 30 minutes a day to spare?”

  5. “What is the capital of Arkansas?”

(That last question was to see if you are paying attention… ; )

And so-on it goes.

Folks, these are NOT simple questions to answer. There are a lot of variables.

What foods do you like? What foods are you allergic to? Have you ever trained with weights? Do you train at home?

That’s just for starters.

So, I came up with my fitness one-liners.

What I didn’t know was that I was actually outlining the basics in two of my own books: The Every Other Day Diet… and 7 Minute Muscle.

Since I’ve shared these on countless interviews and in-person, I thought I would share them with you today.

These Fitness One-liners are basically my best shot at answer this question:

“What is the best diet/exercise plan for me?”

I may be chopping myself off at the ankles financially, but if you apply these simple “Fitness One-liners” you may not need any other book or plan to get into descent shape.

If you want to get into “great” shape, then sure… you may need more. My books cover that “more” part.

But some of you cannot afford them right now and just want a place to start.

So, I’m going to give it to you. I want to see each of you succeed.

If you can, grab a book or two at the bottom of this email. This is all I do for a living.

If you can’t, take these Fitness One-liners and run with them. You can make some pretty remarkable progress.

Let me cover a few ground rules first, okay:

  1. These are one-liners, not “details”. If you want details, books are required. Otherwise you’d be reading a novel for an email!

  2. These one-liners will work for “most” people “most” of the time. Again, if you need specifics (like if you are diabetic, or if you are working out at home) you need more information.

  3. Finally, these are my overriding guidelines. In each of my books I give exceptions to these guidelines… but when it comes right down to brass tax, this is what I suggest for most people.


“Eat 2-3 days very low-carb, then one day higher carb, then repeat.”

That’s it.

Of course there are tons of details, but that’s the one-liner. Eat nothing but veggies, protein, and healthy fats for 2-3 days, then take a day to increase your carbohydrates. You can increase your carbs by eating an “off-meal” (a junk-food meal) or if you are really serious about dropping bodyfat by eating yams, brown rice, or other natural unprocessed starches.

Just do yourself a favor and eat something you really enjoy at least once per week.

If you simply avoid adding excessive amounts of fats to your low-carb days and take in only the fats you need (a bit of coconut oil, olive oil, and natural real butter is fine… but a BIT is not a GOB!) you will naturally eat less on these days. Then on your higher-carb days you will naturally eat more.

This is called “caloric staggering” — and it’s the secret behind most successful nutrition plans we fitness types use.

“Do one exercise per bodypart, one exercise per day, Monday-Friday, and start with 10 reps, resting only 30 seconds between sets, and stop when you cannot get 3 reps.”

Okay, that was a massive one-liner and a run-on sentence… : )

If I had to do ONE thing in the gym, or even out of the gym, this is what it would be.

And I do this all the time. It’s “almost” like my 7 Minute Muscle, but it’s not quite as effective. Still, it works.

Here’s an example:

Work your chest on Monday, your back on Tuesday, your shoulders on Wednesday, your legs on Thursday and your arms on Friday. Work abs and calves at least twice per week as you see fit.

Normally training five days in a row would lead you to over-train, but doing only one “long” set with mini-rest intervals and only one movement keeps your workout under 7 minutes. Most people will not over-train.

Let’s take Monday’s workout: Chest.

Let’s assume you’re doing Incline Smith Machine Presses. (Note: Use any compound movement, but do not use isolation movements.)

I would warm up for a minute or two, then put my 10-rep weight on the bar. I would to 10 reps, rest for 30 seconds, then try 10 more. I will probably get 8 this time due to the limited rest. Then rest 30 seconds, and so-on.

I would stop when I could not get more than 3 reps.

If you do not want a lot of muscle mass, stop when you cannot get more than 6 reps.

That’s it… and we’re talking about some hard work, but short… 3-7 minutes TOPS.

Now obviously you may need more than this, but you’d be shocked at how far this can take you.

If you want more than a One-Liner, then go here:

7 Minute MuscleClick Here

This is my 7 Minute Muscle System. And on the pre-checkout page you will be given the option to get my Every Other Day Diet System along with it for a 30 buck discount.

That will give you more than a one-liner — that will give you a plan for life.