Military fitness trainer and inventor of Strength Stack 52 fitness cards, Sergeant Michael Volkin, has only three main rules for staying in shape. He refers to all three of these rules as the DCNs of fitness. “If you use my rules of DCN, you will have a killer body and be healthier than ever” he claims. So what is DCN? We wanted to know too, so we asked Sergeant Volkin.
Question: Sergeant Volkin, you have said the DCNs of fitness encompass everything you need to get and stay in shape, can you tell us what DCN stands for and why it’s so important?
Sergeant Volkin: DCN is an acronym that stands for diversity, consistency and nutrition.
Diversity is important because your body has an amazing ability to adapt to exercises. But people don’t realize that. I see the same people in the gym month after month doing the same exercises. I call those “zombie workouts”. They are just going through the motions. What they don’t realize is after a while (about 4-6 weeks typically) your workouts start to become less and less effective. If you spend about 15 minutes a day planning to make your workout the following day a bit different, the difference it would make in your workout is enormous. Major changes aren’t needed, you could plan to do a new exercise or even change the speed at which you perform your normal routine. That’s one of the biggest benefits to Strength Stack 52. These fitness cards allow you to constantly introduce new exercises into your routine.
The C in DCN is the hardest for most people to accomplish. This stands for consistency. You must exercise consistently to get the results you want. Too many people get motivated sign-up for a gym membership then stop after about a month. Have you ever been to a gym in January? It’s a zoo! New people flood the gym every year because of new year’s resolutions, but by February the newbie’s are nowhere to be found. The best way to exercise consistently is to plan time for your workouts. If you block off an hour a day 7 days a week to work out, you are much more likely to complete your workout. Yes, you should plan for 7 days a week because a couple days out of your week something is going to cause you to cancel your workout. If you plan for 7 and do 5 workouts, that would a fantastic accomplishment. It’s important that you do whatever you can to not schedule anything over your workout time.
The N stands for nutrition. Yes, working out alone could make you fit, but proper nutrition only accelerates that process. I could write a book about how to supplement an exercise program with nutrition, in fact, I have a product soon to be launched called Weight Loss Stack 52 that does just that. But my advice to you is stop with the fad diets. You don’t need to starve yourself to lose weight, you don’t need to avoid all carbs or go on celebrity diets, simply make smart eating decisions. If you’re hungry, eat something, just instead of eating a bagel; eat something healthier, like a piece of fruit.
Combining those three elements, diversity, consistency and nutrition, you will become as healthy as you want to be. Most importantly, accomplishing these three elements won’t change your life. With a little bit of preparation and smart decision making you could make incredible health improvements.
Sergeant Michael Volkin is a U.S. Army veteran and one of America’s most successful military authors and inventor of Strength Stack 52 bodyweight fitness cards.
The thoughts and opinions posted here are solely those of the author and do not reflect the views of AAFMAA.