How to Get in Shape in the Fall


I recently read that September is the new January.

“Is the new” statements make me laugh.

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Like… 40 is the new 30.

I’m not even sure I’d want to be 30 again.

It’s kind of exhausting (too much pressure at that age).

Entering January is similar to being 30.

Lot’s of expectations for the new year.

There is an excitement in January.

…same with being 30.

It’s both good and bad.

Getting is older is like the fall.

It’s less about goals and more about enjoying the moment.

With less pressure, it’s easier to accomplish more while enjoying the ride.

(Speaking of enjoying the ride… the older I get, the more these type of rides are NOT enjoyable.)

In my opinion…

The fall is the BEST time to take your workout routines to the next level and while soaking in all the glorious food.

I’ll talk about this after a quick music break.

The music theme?

Acoustic sessions of fantastic songs, performed long after the song was a hit.

We can use pumpkin pie in our favor.

The “Eat More, Exercise More” Metabolism Fix

Dr. Jade Teta is one of the go-to people I refer to when it comes to metabolism (Leigh Peele is the other).

When his clients reach a fat loss sticking point he has them use one of two approaches.

  1. Eat More, Exercise More:  The increase in calories gets the metabolism moving. Increasing exercise ensures that these calories don’t get added as body fat.
  2. Eat Less, Exercise Less:  This allows an overtrained body to recharge and repair. Since you are exercising less, you eat less to make sure you don’t put on body fat from less activity.

Since the holidays have you covered when it comes to eating more, it makes sense to exercise more.

Enjoy those sugar cookies.

Just make sure you hit the gym on a regular basis.

Sugar is NOT the new tobacco by the way. Makes for a good headline, but it seems that some people are losing their minds.

Sugar Cigarette Warning: This product may cause caramel burns to the lips and fingers. Do not use before makeout sessions or intense hand-holding.

When you eat more and exercise more a special thing can happen.

I’ll talk about that next.

Increased G-Flux is the “Skinny Fat” Killer

Dr. John Berardi came up with a great way of explaining energy balance.

He calls this G-Flux. 

You can think of this as calorie turnover.

Here’s how he explains it:

Take an individual eating 2500 calories a day and burning 2500 calories a day. That person wouldn’t likely lose or gain any weight. They’re in energy balance and that means they’d be weight stable.

If we use the principles of G-Flux to boost this person’s food intake to 3000 calories a day and boost their calorie burning to 3000 calories a day, most would assume that the person wouldn’t change. They’d assume that the increased intake and expenditure would cancel each other out, right?

But researchers have shown that in such a situation there are increases in metabolic rate, losses of fat, and increases in lean mass!

Here’s a link to the full G-Flux article.

This really supports Dr. Jade Teta…

The idea of eating more and exercising more.

Increasing G-Flux is the ultimate skinny fat killer.

The one thing being skinny fat is great for?

Wearing suits.

I managed men’s clothing stores for years.

A guy who is 5’10” who doesn’t train and is slightly skinny fat, is BY FAR the easiest person to fit into a suit.

Lean and muscular people are a tailoring nightmare.

It’s actually tougher for women who workout.

I suggest you kill the skinny fatness anyway.

The skinny fat body doesn’t look as good in suits of the swimming or birthday variety.

Upgrade Your Fat Burning Engine in the Fall

You know you are going to be eating more this time of year.

Resistance is Futile.

I plan on sticking to my current high carb diet for 90% of the time.


That pan of green bean casserole isn’t going to eat itself.

A 6,000+ calorie day every 7-10 days can increase daily calorie average by 400-600.

That is even being somewhat strict the rest of the time.

You can try and fight the chips, dips, casseroles, and deserts.

…or simply hit the gym a bit more.

Build a bit of muscle this fall.

This slight increase in muscle will help you when it comes to getting lean in the new year.

Eating more and exercising more is a fun approach to getting in shape.

Dr. Jade Teta’s approach is ideal this time of year.

(He’s the one they call Dr. Feelgood.)

Dr. John Berardi explains why it works.

(He’s the one that makes ya feel alright.)

*NEW* Visual Impact Fat Loss Boost Diet
For 15 years I've helped fashion models get lean for photoshoots. Use my plan to Lose 5-10 pounds of PURE body fat in 14 days.

Work with the holidays, not against them.


-Rusty Moore


As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size.

Click Here to check out my premium courses.