Adoring father pens series of letters to his eldest daughter explaining...
How to Train for Results That Last a Lifetime
"I wrote this for my daughter, so it's quite unlike anything else you'll find on the market in terms of tone and style. What's more, I can't overstate the amount of work involved in putting these teachings into practice. We're talking years of diligent effort before you start enjoying truly transformational results."
"If either puts you off I recommend you check out more conventional and much cheaper books on fitness. I don't say this to trick you into buying via clever use of reverse psychology. I truly believe your success is my success, so it does neither of us any good if you don't make full use of what I share with you."
From: Phil Tyreman
Goole, East Yorkshire
11:02, Wednesday 6th March 2024
Dear Friend,
If you would like to live a long, healthy, and happy life this unusual book explains how.
Here’s the scoop: In January of 2024, I wrote a series of letters to my eldest daughter, Connie, to equip her with the information she needs to thrive physically and mentally in an increasingly hazardous world.
While I always intended to release them publicly, they’re still very precious – a fact reflected in the price.
This is a Very Expensive book. I’m telling you this now to save you the time and hassle of reading this very long letter only for you to close the window in disgust when you see what I’m charging.
That said…
If you are at least open to the idea of paying a lot of money for a book, provided you believe what you stand to gain from what’s inside is worth the money, please read what follows very carefully.
I know it’s tempting to skip to the bottom, but you’d be doing yourself a disservice.
Why?
For starters, there’s not much point in you purchasing a book (let alone one as expensive as this) if you don’t like the tone and style of the author. So reading this letter will give you a good idea of whether or not you can get along with my writing style.
And secondly, it’s important your decision to purchase (or not) is an informed one. Hence, you need to hear everything about the book, warts and all, for that to be the case.
On that note, we begin with a summary:
The book is called…
The Constance Chronicles
It contains 30 letters, one for each day in January (barring January 1st because I forgot I was starting the project).
Each letter is about 1000 words long and contains a specific training, diet, or lifestyle lesson that applied alone or with other teachings from the book will propel you towards and, eventually, beyond your fitness goals.
The book does meander about a bit due to the way I wrote it (I sat down once a day, every day, and cracked out a letter – including on our annual jaunt to Butlin’s in Skegness). However, there is an underlying structure that I believe is very clever and will aid greatly in your understanding and application of the material.
Here’s what you will learn, starting from the beginning:
- The most important word in the universe, and how your decision to apply its meaning to your life (or not) will determine your success in any worthwhile endeavour. I kid ye not, the reason you’ve tried and failed to get results from your training rests, at least in part, in your failure to apply this principle. Moreover, unless you truly grok this, you will fail again and remain perpetually trapped on the merry-go-round of misery. Pages 3-6.
- How to cultivate the iron discipline you need to keep training no matter what so you can escape the vicious cycle of getting results only to lose them when times get tough. You’ll get the solution to this most vexing of problems on a silver platter). Pages 7-10.
- How to never again feel like you’re letting what “other people” want dictate the way you live. This is not an easy teaching, but, once mastered, you’ll not only have an easy time getting results in the gym but you’ll almost certainly find your relationships with those who matter (and those who don’t) irreversibly transformed for the better. Pages 12-14
- When NOT to train. And why pushing through when you really shouldn’t can undo years of progress and, potentially, terminate your ability to do meaningful exercise once and for all. Pages 15-16.
- A highly controversial concept from medical sociology that explains your rights and responsibilities when sick and/or injured. The wholesale abandonment of this concept by society at large is the root cause of many ills, in my opinion. Page 17.
Let’s dwell on that last point for a moment.
Bountiful experience tells me people who are willing to take personal responsibility for their fitness get results, and those who aren’t, don’t.
It’s one of those immutable laws of the universe. Like toast always falling butter side down, or male feminists being creeps.
Here’s a little story to illustrate what I mean:
Some time ago, I knew a guy who said he was desperate to get into shape. (Poor bloke had just had a health scare that made him seriously consider the possibility of not seeing his kiddos grow up).
He hired a personal trainer to help him out.
On the face of it, a wise decision. But digging a little deeper reveals a huge problem.
See, he hired the PT because…
There was no way on God’s green earth he’d go to the gym unless he had someone there to stand over him and tell him what to do
In other words, he had to pay someone to keep him accountable because he was unable or unwilling to assume the weighty mantle of responsibility.
No prizes for guessing what happened next.
He stopped paying the PT and stopped going to the gym.
I’ve no idea what happened after that because I moved away, but I doubt much has changed.
Why am I telling you this?
Simply because I’m giving you a complete roadmap to building the strong, lean, and healthy body you’ve always wanted yet has hitherto hovered tantalisingly out of reach. These letters are the product of a decade and a half of blood and sweat, trial and error – all gathered together into a unique collection you can jump into and begin benefitting from pretty much immediately.
However.
None of it works unless you do.
You’re gonna have to read the material several times while making copious notes and then you have to put it into action (without someone standing over you or otherwise holding your hand).
This is not easy.
But if you persist, there’s enough here to keep you busy for years, potentially decades – reaping tremendous rewards for your efforts along the way.
Anyway, let’s continue with our peek between the covers.
You’ll find out:
- How to come back from an unplanned break from training. This simple set of rules works for sickness, injury, holidays, busy periods at work – so when you get thrown off the horse (and you will at some point) you’ll have the tools you need to get back on without stress or fuss. Pages 18-19.
- The one daily habit you must adopt if you are serious about building a great body and, more importantly, mitigating your risk of a premature demise. Sounds a bit much, doesn’t it? Well, believe it or not, I’m telling the unblemished truth – this habit really will make a tremendous difference, but only if you’re consistent. Pages 21-23.
- The “secret” to maintaining a lean, healthy physique. (You’ll be pleased to learn it has nothing to do with a “special Chinese herb the government doesn’t want you to know about”, or steroids, or even anything you do in the gym. What’s more – it’s free, and you can do it anywhere, anytime, anyplace). Pages 24-25.
- A complete running programme to take you from not being able to run at all to being able to run respectable distances multiple times per week. Pages 26-33.
- Why the internet is full of people with great bodies who can’t so much as run a mile without puking their guts up. Don’t be deceived by their six packs and huge muscles because beneath lie a heart and pair of lungs made of glass. Pages 34-25.
- My “Swiss army knife” warmup protocol you can use to efficiently prepare your body for just about any form of exercise. Many warmup protocols involve a lot of fart-arsing about that saps your energy and makes your workouts needlessly long. By contrast, what I teach gets the job done so you can crack on with the stuff that gets you stronger, leaner, and more muscular. Pages 36-37.
- Two short and shockingly effective sprint workouts – ideal for the man who hasn’t a lot of time but understands he must do some form of cardio to stay lean and healthy. Pages 38-40.
- What I believe is the best time to get up if you want to enjoy a happy, productive day. Page 41.
- A pair of treadmill sprint routines for when the weather is frightful. If there’s one thing that’ll thwart your cardio routine, it’s bad weather. I should know, as it’s knocked me off course more times than I care to mention, but not since I created these neat little workouts. Pages 42-43.
- Six bodyweight circuit workouts for those times when you find yourself without access to a gym. (I credit these exact routines for enabling me to maintain a somewhat decent physique way back in the dark days of 2020/2021 when all the gyms were shut Daddy Government mandated we all hide under our beds for fear of catching a cold). Pages 45-46.
- A challenging and, dare I say it, “exciting” way to combine various forms of cardio and bodyweight exercise into a mighty smorgasbord of a workout. You probably won’t want to do these often, and you may not want to do them at all, but they’re a powerful option – for those who have the stones. Pages 47-51.
- “The Golden Rule of Conditioning” – totally non-negotiable if you’re serious about making hard cardio a fixed, firm part of your routine. (And you should be, otherwise, you’ll never reach your potential and raise your risk of medical misfortunes like heart disease, stroke, and certain types of cancer). Page 52.
- Why those who whine that they “can’t” lift weights are lazy and stupid. Contrary to what these types claim you can always do something, and I provide two real-life stories to prove my case beyond all reasonable doubt. Pages 55-57.
- The one and only purpose for lifting weights. Many disagree with me and while they’re entitled to their opinion, it doesn’t make them any less wrong. Bluntly, if you try to lift weights with any other goal in mind as a natural lifter, you’ll sell yourself short. Page 59-60.
- A set of strength standards that anyone in good health and of a reasonable age can meet. (They’re not easy to hit by any stretch of the imagination but that’s not to say you shouldn’t try. After all, if you aim for the stars and fall short there’s still a good chance you’ll hit the moon). Page 61.
- Why I think it’s a bad idea to force yourself back to sleep when you wake up naturally at your usual time on your days off. It’s tempting, I know but I really do believe lie-ins are a false economy. Page 63.
- “The most basic yet brutally effective strength training system for anyone who is serious about building a strong, healthy body”. This is a complete programme that’s ideal for the novice lifter, or anyone who needs a way to quickly start slapping weight on the bar. It’s built on time-tested principles first devised way back in the 1940s (i.e. before steroid use became widespread), and you’ll be hard-pressed to find a more productive system as a natural lifter, in my biased opinion. Pages 64-71.
This lifting programme is very special.
I’ve used it personally and first tested it on my most important “client” of all…
My wife!
Jess enjoyed rapid gains in both strength and muscle. She actually complained about some of the gains she saw in her shoulders and upper back because some of her shirts stopped fitting properly.
Keep in mind that Jess is a woman (as in, an Adult Human Female) – so it’s damn hard for her to make any progress in this arena. The fact she got so much stronger and more muscular so quickly is testament to the efficacy of this programme.
And, no, I didn’t train her in person or even offer advice because she wouldn’t let me.
All she had is what you will have when you possess this book. (Technically, you’ll have more than her because I only gave Jess the most basic outline of the system and let her get on with it).
Alright, let’s continue with our whistle-stop tour of The Constance Chronicles.
You will also discover:
- The most dangerous piece of “advice” proffered by many so-called fitness professionals. It could literally kill you. Yes, really. Page 72.
- A trap many men who take lifting very seriously fall victim to, leaving them dissatisfied and, in some cases, ashamed of the body they see in the mirror. It’s tragic, especially as it mainly affects hard-working guys who believe they’re doing everything right. Page 74-76.
- How to tell when you’ve truly stalled on “linear progression” programmes. On these you’re supposed to add weight frequently, and, ideally, every session. Oftentimes, people quit these too early because they think they’ve hit their ceiling when actually they’ve got another 5-15+kg in them. Page 78.
- “The most basic yet brutally effective strength training system for anyone who is serious about building a strong, healthy body – mk 2”. A modified version of my prestigious programme you can use to build even more muscle and strength. Pages 79-86.
- One thing every living, breathing person possesses yet precious few are willing to use. Apply it to your training, and you’ll likely enjoy vastly superior results to most people who ever set foot in the gym. Don’t, and you’ll find yourself trapped in the vicious downward cycle of getting results and then losing them again. Pages 89-91.
- Ten fitness giants with bountiful knowledge you can use to pursue almost any goal you can think of. This list of legends – living and dead – will give you plenty of rabbit holes to delve into and discover innumerable tools for your training toolbox. Page 91.
- The seven primary movement patterns you must include in your training if you want to build a powerful physique and avoid injury. (Just like my “Golden Rule of Conditioning", all seven are non-negotiable). Page 93.
- Five ways to incorporate “loaded carries” into your training. These will not only make you feel like a strongman but rapidly make you look like one, too – and without the fat, if you follow the rest of the guidance in the book. Page 94.
- How you should NOT use loaded carries – if you’re interested in avoiding injury and burnout which, let’s face it, you probably are. Page 96.
- A thorough explanation of the essential movement patterns every training programme needs, including a bunch of examples to get your cogs whirring for when you design your own. Pages 98-100.
- “The robust, flexible template for early intermediate lifters”. Here you have another programme, or, more accurately a template you can use to build your own from scratch. It leads on nicely from the other lifting programmes in the book, and the way I’ve designed it means it’ll keep you going for years – if you want it to. Pages 101-122.
There comes a point in every man’s training “career” where he needs to graduate from following paint-by-numbers programmes to being able to design his own to fit his goals.
It comes sooner than you might think, and being ill-prepared for its arrival is a surefire way to ensure your progress grinds to a halt. In some cases, it’s so disruptive you cannot continue training at all.
That’s why…
You must learn how to write your own programmes!
And the sooner you start the better.
On a related note, one criticism that’s often levelled at me is that I give a lot of “theory” but very little “how to”.
It’s a fair point.
Most of my books, newsletters, and other products contain copious amounts of background, context, and other information that isn’t purely practical in nature. However, it’s all included with your success in mind.
After all, any idiot can punch a bunch of numbers into a spreadsheet and call it a workout programme.
They might even get some results.
But will they be able to effortlessly adapt to changing circumstances like illness, injury, or even a slightly-more-busy-than-average period at work?
Unlikely.
Hence, I give you the how and the why, so you’re fully prepared to overcome the plethora of problems heading your way.
Nevertheless, I’m not going to leave you in the dark because starting on page 123, you’re going to get a complete example programme built with “The robust, flexible template for early intermediate lifters”. You can use this out of the box (adjusting the weights to suit) or as inspiration for your own routine.
And, as we mentioned challenges, the book continues with…
- Three common training challenges caused by going on holiday (and how to overcome them confidently and, potentially, painlessly). Pages 133-135.
- How to adapt when life throws you a curveball. And I’ll bet you know well enough that life throws a lot of curveballs – so it’s essential you have the tools to handle them, lest they knock you off course and steal your hard-won results. Pages 136-137.
- A cautionary tale demonstrating the profound peril posed by conventional dietary wisdom. (At least, as it’s commonly taught by personal trainers). Page 138-139.
- Who is NOT qualified to offer prescriptive dietary advice (and the one type of professional who is). The most worrying part? Many of the people out there offering this sort of advice are totally ignorant of the real harm they’re causing. Page 141.
- My simple and sane dietary system. Note: This is not a “diet plan” – it’s a set of guidelines you can use to make better choices and, ultimately, get to the point where you don’t need to think much about food. My system (or one like it) is the only way to lose weight and keep it off, in my experience. Pages 142-155.
- A meandering yet comprehensive answer to the question of whether or not you should wear a lifting belt. Pages 157-158.
- A take on the importance of exercise form that’s sure to get noodle-armed form Nazis foaming at the mouth. (Not that their opinions are of any relevance, what with them being wrong and all). Pages 158-160.
- Four tips to help you stay injury free. One of which is how often you should take a deload week (where you back off a bit but otherwise continue training) so you can continue making steady progress for years, potentially decades to come. Pages 160-163.
- The only answer any personal trainer with so much as a shred of integrity should ever give you when you ask them what sports supplements you should take. Page 163.
- Why I’m wary of the claims many sports supplements companies make about their products. (This take seldom fails to upset people, but it’s what I believe and I’m yet to hear a convincing argument to the contrary). Pages 163-164.
- What to do when you can’t perform a particular exercise due to illness and/or injury. Page 164.
- What to do when you feel like giving up. It happens to us all from time to time, and I think you’ll be surprised and encouraged by what I have to say on the matter. Pages 165-166.
Phew.
That’s the book from start to finish. I’ve tried to cover everything in the bullet points, but I’m sure there are a few nuggets I’ve missed.
Combined, you’re getting 168 pages and 35,000+ words of sage advice on training, eating, and living.
If you’re sceptical, keep in mind that I wrote these letters for my daughter. She’s truly the apple of my eye who always deserves my very best – and this is reflected in the depth and breadth of the content.
All right, here’s the deal: The Constance Chronicles is a Real Paper book that costs £350.
It is only available in the UK.
Delivery is via Royal Mail Tracked 48 at my expense (I’ll send you your tracking number via email once I’ve posted it).
There are no refunds beyond what you are entitled to under UK law.
If you’d like a copy, just click the green button below and follow the on-screen instructions.
Yours,
Phil Tyreman
Publisher
Frequently Asked Questions
I cannot promise specific results, therefore I will not promise specific results.
The information in the book explains a number of ways to get stronger, leaner, and more muscular and — critically — maintain those results for many years.
The catch is, you have to apply it correctly for a long time (potentially a very long time), and it’s your ability to do this that will determine what (if any) results you enjoy.
If my honesty has put you off, don’t let the door hit you on the way out.
Four reasons:
- Someone else getting a result is no guarantee you will get anything like the same.
- Lighting and other photographical shenanigans make it easy for results to appear better than they are in real life.
- Looking a certain way on a certain day for a picture tells you nothing about whether those results are sustainable in the long term (which is what you actually want).
- Posting posed, partially clothed pictures on the internet is degenerate.
No.
The nature of the book requires you to apply a hearty amount of critical thinking if you are to get any use out of it.
Those looking for a “paint by numbers” solution need to go elsewhere.
Likewise people who expect every possible scenario to be addressed in considerable detail because they are too lazy to do further research or *gasp* think for themselves.
There’s a metric tonne of knowledge up for the taking in this book, but only for those with eyes to see it, ears to hear it, and brains to process it.
For best results, you will need access to a gym with a squat rack and olympic bar.
Unless you are fortunate enough to have a sizeable home gym, this requires a gym membership.
You could potentially do bodyweight and/or dumbbell variations of the lifts (you may still choose to do so for some of them, even with access to an olympic bar), but I’d be lying if I said doing these exclusively is anywhere near as efficient or effective.
No.
I am not qualified to give prescriptive advice in this arena because I am not a registered dietitian.
Hence, what little dietary advice there is the book could be fairly described as “common sense”.
It’s my experience that a tap about the head with the obvious is often what’s needed to get people back on track. Although I understand that some people believe the usual rules don’t apply to them because they are “special”.
If that is you, please don’t buy. You will certainly be disappointed.
Only if you’re willing to admit that you don’t already know everything you need to know about training.
Potentially.
The answer ultimately depends on why you’ve not trained in a long time (or ever).
If it’s because of a health condition and/or injury you need to go see an appropriately qualified medical professional and follow their advice.
If it’s because you’re a lazy so-and-so and you’re ready to not only admit that but do something about it then this book could be just the thing you need.
Tell me and return the book within 14 days of receiving the book, and I will issue a refund.
You have to cover the cost of posting the book back to me.
After that, there are no refunds.
You can purchase a copy of “The Constance Chronicles” by using my secure checkout.
You can access it by clicking any one of the green buttons on this page. (There’s one above this FAQ and one at the very bottom of the “About Phil Tyreman” section).
Alternatively, you can pay by bank transfer.
If this is your choice, email me personally, and I shall respond promptly with an invoice.
My address is phil@philtyreman.co.uk
Email me.
My address is phil@philtyreman.co.uk
I usually respond within 12 hours, but never more than 24 hours in any case.
If you have been waiting more than 24 hours for my response, check your spam and/or promotions folders. My email will be in one of them.
About Phil Tyreman
Phil Tyreman is a Personal Trainer who lives in Goole with his wife and two children.
He has authored many books on various aspects of fitness but all provide simple, unobtrusive solutions for the “average” person who simply wants to be fitter and stronger for the sake of those who matter to them.
This philosophy underpins what he teaches in “The Constance Chronicles”. This unusual book is actually a series of letters he wrote to his eldest daughter that contains the solutions she, and indeed, everyone needs to live a long, healthy, virtuous life.
C M Tyreman Ltd.
Company Number 11585997
Registered in England