7 Ways To Lose 20 Pounds In 30 Days

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Why losing tons of weight really fast doesn’t have to be unhealthy anymore…

 

Losing absurd amounts of weight in relatively short periods of time used to be thought of as unhealthy. Nowadays, there are many exceptions to the lose 1-2 pounds per week rule such as:

  1. Bariatric Surgery (pre & post)
  2. Cardiac Disease (increases risk by not losing weight quickly)
  3. Type II Diabetes (can be faster with benefits to glucose tolerance, but sugars must be monitored)

…just to name a few reasons why you might want to safely lose weight faster than 1-2 pounds per week. When your body or your organs depend upon it, it’s a good idea to treat your body well and get the extra weight off as fast as possible.

The trouble with “losing weight too quickly” is the method, not the process. Most people try radical things like extreme dieting with caloric deprivation, dehydration, pills, nutrient-void cleanses, or other posh-type weight loss strategies that infect us through the media.

These methods don’t work. They can help you lose weight quickly, but you’ll often rebound with more weight gain later, or cause a lot of stress to your body in the process. Muscle wasting can take place, as well as cardiac arrhythmia, diarrhea, constipation, sugar-level fluctuations, and many other harmful bodily processes.

Cortisol levels go up when your body is stressed, which adversely affects insulin sensitivity. Your body quickly observes a chronic state of stress, and it protects you with the storage of fat, amongst many other bodily functions, such as alteration in other hormones, and loss/gain of appetite.

Instead, consider what you can do to actually reduce the stress to your body through the weight loss program you choose. Think about the areas of your exercise program that will look/feel different when you hit your goals completely, and the obstacles that lie in your way.

It’s no secret that you’ll have to eat well, choose nutrient-dense foods, and exercise. That said, let’s figure out the finer points of exercise and nutrition that have prevented you from achieving results as fast as you would have expected.

Below, you’ll see that I’ve listed the top 7 Ways To Lose Up To 20 Pounds In The Next 30 Days. It’s extremely important that you understand your body is capable of this, but it’s the minor tweaks and attitude adjustment that will make all the difference.

 

Method #1: Model ‘Goal-Level’ Intensity Today

If you want to win big, play big.

This is true in so many facets of life, whether you want to earn more income, meet a better partner, or improve your health. “Playing BIG,” so to speak, is all about doing things, right now, in the way you would imagine yourself to when the goal is realized.

For example, if you’re in sales, you might realize that you need to close 20 clients per day in order to realize your goal income. Then, you figure out how many calls it takes you to close a client and multiply. If you need to hire a sales force and write scripts in order to make enough calls, then you do so right away. It’s a way faster way to hit the end goal.

In the case of health, this is best done through cumulative exercise and increased intensity. When you’re in great shape, you naturally put yourself through more in a given workout. In a sense, more “workout pain” hurts less, but only because you’ve felt it before. The unfamiliar is the scariest part.

I’m not telling you to go crazy and end up in emergency level pain from your muscle soreness, to the point that you can’t move. However, I am telling you that on a sale of 0 to 10, where:

0 = no pain/muscle soreness the day after your workout

and

10 out of 10 = emergency level pain, cannot move or function

I’d like you to make sure you’re somewhere between 5 and 7 out of 10 when you’re working out for fat loss. The goal is to create muscle repair and speed up your metabolism in the process. This is done through controlled damage and improved signaling to muscles, thereby getting more muscle involved in every repetition of every set that you do.

Model the intensity you expect yourself to have when you realize your goal and do this today. If you’re intimidated, increase your intensity by 10% every workout until you’re there. Be careful, but be purposeful in your method of losing fat quickly. You’ll be surprised by the result!

 

Method #2:  Supercharge Your Diet & Double Your Fat Loss

You can search the internet high and low, but you’ll rarely find a resource even half as helpful as the article that one of my best friends wrote, Kiwi Chris. I first met Chris at an international Fitness conference in Austin, TX, and I was immediately impressed by his knowledge, along with his incredible spirit for life.

Several months later, Chris ended up staying with my wife and I for 6 weeks doing some specialized rehab for long-standing non-healing issues he was having. Needless to say, you can really get to know someone while living with them for 6 weeks, and I’m proud to introduce you to someone who makes fat loss seem really simple…

Oh, and he’s absolutely hilarious, so you’ll really enjoy reading his article below:

How to Double Your Fat Loss – 9 Easy Tricks to Supercharge ANY Diet

Planned cheat meals are a beautiful thing, and done right, they can be an integral part of rapid fat loss, diet compliance, and being a happy person.

The problem is what happens when the unplanned cheat meals step in.

What am I talking about? Here are three examples most of my clients can relate to.

SCENARIO ONE: You wake up in the morning and walk past your laptop, deciding against your better judgment to “quickly” check emails. Four hours and some serious hypoglycemia later, your hands are shaking as you stagger out of your chair and walk head first into the pantry door. You reach out, dying to eat anything… and your hand lands on… Oreos. A whole packet of double chocolate Oreos. I give it 9 to 1 odds that that packet won’t survive the next two minutes of your life.

SCENARIO TWO: You are meeting your date for an evening cocktail event. Food will be served and your date assures you, some of it will be healthy. You rock up nice and early, looking and feeling amaaaaazing, although a tad bit hungry. Things drag on and on and no food is coming out. Now you are famished, and the feeling amazing has turned to what we call “HANGRY” the so hungry you are angry combo. When food does finally appear, you find out that the “healthy low-fat” solution is in fact a high fructose corn syrup wrap packed with white rice and a tiny bit of something that genetically is chicken but grew up in a cage and is now covered in sugary, “low fat” mayo. Oh boy.

SCENARIO THREE: Enjoying a night of fine dining with your health conscious mates, you expect to eat cleanly and healthy, no cheat meal for you tonight. You order grass fed steak, double serving of vegetables on the side, and ONE glass of red wine. Perfect – you are hungry so you tuck in faster than a sumo wrestler at an all-you-can eat sushi joint. Not so fast Kiwi, you are half way through the meal when you realize the steak has been broiled in and then smothered in a TON of sugary, corn syrup solid teriyaki sauce, that delicious brown sauce is in fact sugar and food coloring, and to your horror, you notice that the veges were sauteed in a refined vegetable oil too. I guess it WAS a cheat meal.

If you can avoid unplanned cheat meals, and keep your diet on the straight and narrow at least 90 percent of the time, you are going to double your chances at getting the body or performance you are looking for.

Ok ok ok you say…Give me solutions KIWI!!

Ok – Here are 9 Easy Tricks I use and tell my athletes to implement from Day 1. Yes, that means you start from today.

Trick Number 1 – If it ain’t there, you CAN’T eat it

Take everything in your kitchen that is bad for you and throw it out or give it away. (if you need help determining what is good or bad, don’t worry, we are covering that in an upcoming article). This trick is so simple but it is SO important that I put it at number 1.

Do it. Now.

Category: control food access

Trick Number 2 – Eat before you dine out, every time

Eat something healthy to take the edge off your hunger before you leave the house to dine out. Every time.

The second you leave your house for a social event you have limited control over what is served, and if you are meeting other people, when it is served.

If you eat a tiny bit prior you can keep the edge off your hunger to avoid caving to craving if great food selections do not present themselves. You are also likely to eat LESS.

My favorite pre dining combo: a handful of raw organic almonds and some organic, grass-fed beef jerky, but even an apple is better than nothing.

Category: control food access

Category: never let yourself get super hungry

Trick Number 3 – Watch the dressings, condiments, and food prep ingredients

Not much point thinking you are eating a healthy meal if you are downing dressings or sauces full of sugar or countless grams of unhealthy fats.

Same goes for how your food was prepared. There are often going to be some oils and sugars in the cooking process, especially eating out, just watch how much and what is used. Coconut oil and olive oil ROCK. For everything else, ditch the oil and sugars and keep the cheat meals planned cheat meals people.

Category: control food access

Trick Number 4 – Eat nutrient dense foods regularly whenever you get hungry

If you find yourself starting to get very hungry, eat a healthy meal while you still have some self-control.

Some intermittent fasting has its uses, and while there are advocates out there for rampant fasting, I am not a big fan of the big fasts for a few reasons: 1) athletic performance (and daily productivity) bomb for me when eating this way when compared to other more regular feeding diets that have a surplus of adequate nutrition (try it without ANY caffeine, I dare you) 2) most importantly it is when super hungry that most serious binges occur, especially with beginners 3) cortisol management. The adrenal/cortisol axis is SO important to fat loss that it deserves its own book… don’t stress your body any more than you have to.

Especially at the start of any new diet, eat enough and regularly to never get super hungry – just make sure it is the good stuff.

For athletes, most especially those with a significant metabolic component to their training, keeping the nutrition coming in and energy going is the key to training hard and recovering quickly.

Then there is the question of energy and more frequent feeding: do your sense of body heat and your energy levels go up after you eat a meal? Coming off the rails is a big problem if you can’t get back on afterwards. Enough said.

Category: never let yourself get super hungry

Category: avoid deficiencies that will impair health or performance

Category: avoid brain confusion for EAT messages

Trick Number 5 – Keep some healthy snacks on hand with you at all times

Life happens. Have a selection of healthy ready to eat choices on hand at all times for those occasions when you are forced to go longer between meals than intended, or are stuck somewhere with only poor food choices (such as an airport)

Some readily portable examples: organic raw nuts, premade grass feed beef or bison in chili (ideally sans legumes) or as jerky, cold meat cuts from home, hard boiled eggs, low salt cans of fish, organic vegetables, organic seeds, organic nuts (I love almonds, macadamias, and walnuts) and if you must, low glycemic fruit (blueberries rock).

Category: never let yourself get super hungry

Trick Number 6 – Cover your nutritional bases, EVERY day

Eat nutrient dense foods from a variety of sources. Nature loves variety, and if you can eat a broad spectrum of all the good stuff daily, you will reduce the likelihood of having any nutrient deficiencies.

While this is great for health, it is also important for dieting. Your brain’s solution when it feels like it is missing nutrition? You get the craving to EAT, even if your caloric needs are already being met.

(This is so important, it is getting its own chapter one day)

Category: avoid brain confusion for EAT messages

Category: avoid deficiencies that will impair health or performance

Trick Number 7 – Get more quality sleep

Remember the comment above about the adrenal/cortisol axis? This might sound weird as a trick to improving diet results, but one thing is for sure, not only does not getting enough sleep mess up your good hormones, if your body is lacking energy, you will feel the pull to find it, somewhere, often from food.

“Fatigue makes cowards of us all” – a comment so true made famous by Patton, Lombardi, and others.

Getting enough REGULAR sleep aids in health, mood, superior hormone levels, a faster metabolism, higher daily activity levels, and general happiness. Put simply

you will find that with enough rest and sleep you will have faster fat loss results, and more energy and will power to keep going for what you want. Stay on the path, mate.

Category: avoid brain confusion for EAT messages

Category: maintain will power

Category: improve hormone states to maximize fat loss

Trick Number 8 – Have a cheat meal!

Yes, schedule it in, and MAKE SURE YOU DO IT.

Pick your favorite “nemesis” foods and for one meal a week, take that puppy down, BIG time.

Knowing you have a cheat meal coming up will keep your will power where it should be on the days when you are supposed to be behaving, which is so important for compliance. If done right it will also reduce cravings for days afterwards.

Having a cheat meal also allow you to enjoy some of the finer things in life while doing all sorts of wonders for fat burning hormones and muscle glycogen.

(There are a lot of tricks and pointers to ensure you are doing this correctly and getting the most out of it. Don’t worry if you have no idea how to do this, I am going to bring in the biggest names in the business to help you guys out).

Want to take it to the next level? Try to avoid fried foods and make sure your cheat meal has NO GLUTEN in it. Trust me, makes a big difference.

Category: maintain will power

Category: avoid brain confusion for EAT messages

Trick Number 9 – Don’t beat yourself up. Face forwards

Sometimes you are going to slip, fall, and pig out on the wrong stuff at the wrong time. Or eat the wrong type of food because there was nothing else available.

It is ok, one unplanned cheat meal is not going to end it all for you. Just make sure you stick to clean eating as often as you can, get back on the rails, and face forwards, positively.

Category: maintain will power

Those are my 9 Tricks – now go for it!

What little tricks do you use to keep your diet and clean eating on track? Let me know on Facebook.

Want a bonus trick that is MAGIC but with a bit more detail? Read on…

Trick Number 10 – Make every healthy meal a sequence of Protein, Good Fats, and Non Starchy Veges… In that order.

This trick, which automatically ensures a superior macro nutrient ratio for fat loss -has outstanding results with everyone who tries it.

1.) Protein FIRST. Every meal, start by eating a clean, CHEWABLE quality source of protein. What do I mean?

Meat (preferably grass-fed), (non-farmed) fish, free range poultry, clean living or game meats, and free range eggs.

That is it.

Aim for a DAILY intake of 1 gram of protein per lb. of bodyweight or more. Yes, I really said that that, and yes, it is harder than it sounds.

Yes, it is so important it is going at number 1.

Break this protein intake over each of your daily meals (2 meals is ok, 3 meals is perfect and 4 is more than enough), and make getting in that quota of high quality animal sourced protein your priority at every meal.

Don’t like counting? (And I don’t like counting, so this is how I recommend you do it)

HOW I RECOMMEND YOU DO IT (the food order part)

  • Eat your protein until you are about 75-80% of the way to satiety, check for fats, and fill up on veggies.
  • That means eat the animal-sourced protein component of your meal until you are nearly full (about 75-80% of the way there)

 

2.) Fat SECOND. After you get your real food protein down, ensure you are getting some healthy, quality, FATS at every meal.

“Good fats are your friend”

If you cook in coconut oil, limit omega 6 intake, and eat nothing for protein but grass fed meat, wild caught fish such as salmon, anchovies, and sardines, game meats and wild fowl, and vegetables, you are probably good to go without any supplementation, additives, or tricks whatsoever.

Since this is nearly NO ONE who is chasing fat loss, everyone else needs to balance out their omega 3 to omega 6 ratios and reverse all the damage this imbalance has caused you, as fast as possible.

You are aiming for a 1:1 to 1:3 ratio of Omega 3s to Omega 6s which are our ancestral dietary norms and NOT what is happening with the bulk of the food you eat (you need a LOT more omega 3 and a lot LESS omega 6 to get this balance, trust me).

We do this two ways. 1) LIMIT Omega 6 intake FIRST and then 2) TOP up Omega 3 intake.

We also want to ensure that you are getting sufficient variety and quality in your good fat intake, and that these are coming from clean sources.

Other than the protein selection guides above, to top up Omega 3, do the following…

Take down some high quality fish oil with every meal. Work up to 2-3 grams of combined DHA/EPA per meal.

Daily amount as follows:

2-4 grams total EPA/DHA per day if you can see your abs even when sitting, never eat any grain fed meat, have no auto-immune or inflammatory issues, and none of your joints hurt, ever.

4-8 grams total EPA/DHA per day if you are carrying excess flab, any of your joints hurt, or you suffer any form of auto-immune or inflammatory disease. If you are anywhere in between, I recommend you build up, hold the slightly higher dose for four weeks, then go back down to 2-4 grams total EPA/DHA per day.

Divide your daily intake across your meals equally.

Trust me on this, it may take some working up to, but the results are outstanding. It will also help your BRAIN, and recent science suggests even the health of your telomeres (the ”caps” on your DNA).

NOTE: Hold this dose for no more than four weeks, then DROP DOWN. Don’t make a big deal of this – this is an intervention – the FOCUS IS ON FOOD.

“What If I Can’t Get Grass-fed Meat?”

Grain-Fed Meat

What about eating grain fed meat? Avoid it whenever budget and availability allow, those cows are unhealthy and have a messed up omega 3 to omega 6 ratio (omega 6 heavy, frequently higher than 1:20), but if you have limited options, eating grain fed ruminants is STILL BETTER than not eating this way. However, for Grain Fed meat go for the leanest cut you can (the fat on grain fed meat is BAD).

So cut the fat OFF grain fed meat, go for the leanest cuts.

To top up the fat content with CLEAN FATS (remember, we check for fats EVERY meal), add a tablespoon of one of the below

CHECK FOR FATS: ADD 1 TABLESPOON OF THESE TO any meal that is not made up of Grass-fed meat, wild caught salmon, or game meats.

  1. Grass-fed butter (the only dairy you will eat)
  2. Organic Ghee
  3. Coconut Oil

Or NUMBER 1: the rendered animal fat of a cleanly raised animal. Either because you bought it, or because you saved it from another cooking session where you cooked clean meat.

Some advise that you nibble away on almonds, macadamias, Brazil nuts or walnuts, but these can potentially increase your Omega 6 load (macadamias, brazil nuts and macadamias the best of the nuts but remember that ratio) and potentially cause auto-immune issues, so personally, go for the other sources of fats given here, and limit total daily nut intake to half a handful of raw nuts per day, max. (Let’s call that “6 nuts per day” – no more).

Any meal that is made up of grass fed meat, wild game, wild salmon, anchovies, or sardines, you can skip the tablespoon of clean fats, since your meal will already provide you with them.

Feel free to leave the FAT ON when eating grass-fed ruminants or wild game. This is clean fat and GOOD FOR YOU, and very good for your fat loss.

For Cooking: Cook in coconut oil (low to high heat), grass-fed organic ghee, or in the animal’s own fat (or rendered lard from grass-fed animals, if you can find it). Those stuck with grain-fed meat, can cook in grass-fed butter if they want to.

Other than coconut oil (with impunity) and small amounts of olive oil (for flavor, if you cook with olive oil, LOW TEMP only) ALL OTHER VEGETABLE OILS are making you fat, inflamed, and unhealthy and they ARE BANNED FOR LIFE.

FAT SUMMARY:

  1. Food quality is extremely important. Go for the clean cuts of meat and wild caught oily fish wherever you can find them/afford them, and you can chow down with the fat ON without even thinking about it. This is the BEST way to get your fats in your diet.
  2. Next step on the ladder is to add in clean fats to your meal as required, normally in what you cook in.
  3. Last step is the fish oil – NOTE: This slightly high dose fish oil approach is an INTERVENTION. It is designed to help you get rid of inflammation, start stripping fat and balance out your (likely horrible) current omega 3 to omega 6 ratio.

You hold this level for 30 days MAXIMUM at which point you will drop back and take from 2 to 4 grams of combined EPA/DHA from fish oil a day for the other health benefits.

MORE IS NOT BETTER. LONGER IS NOT BETTER.

Read this again: At the end of the 30 days at the higher dose, you must back right down.

Intervention means it is not forever.

 

3.) Veggies THIRD.

Yes, third. Fill up (keep going until you achieve satiety) with green, nutrient dense vegetable choices.

You have eaten your animal sourced protein until you are 80% full. Checked for clean fats, and added if required. You took your fish oil…

NOW, for Part THREE – VEGGIES! – Just close out the meal and keep chomping until you are no longer hungry. You will get a TON of micronutrient goodness with very little calories, so seriously, eat away until you are nicely satisfied! Here are my favorites:

  • Spinach
  • Kale
  • Broccoli
  • Cabbage
  • Baby Bok Choy
  • Brussel Sprouts
  • Asparagus
  • Cauliflower
  • String beans

Feel free to add your own.

You can do this as a stir-fry, steamed veggies, raw veggies, a big salad, a stew. Whatever makes you happy. Just watch sauces, olive oil and balsamic vinegar in small quantities are fine. Other than coconut oil, ALL other vegetable oils are banned.

Please make sure you cycle through the veggie choices, and don’t be afraid to add plenty more, variety rocks, and there can be too much of a good thing.

Tip: Cook with herbs and spices to add variety in nutrients and flavors to your cooking. There is no need to get bored.

What about carbs you ask?

My answer: This is about FAT LOSS, which generally implies that you have some form of METABOLIC DERANGEMENT and INSULIN ISSUES… so what about them?

Limit fruit, eat NO carbs at all other than those naturally occurring in your vegetable selection, and only drink sugar-free, unsweetened beverages.

This means water, tea, black coffee.

Sound extreme? Not really, extreme is forcing our bodies to survive on a diet that is freaking terrible for us.

The result, lots and lots of FAT, SICK, and MISERABLE people.

I am all about happiness, so please, don’t be one of them.

Oh yeah, this also means NEVER EVER – EVER – EAT GLUTEN.

Ancestrally, we didn’t eat any processed carbs, or even a carb heavy diet, and we sure as heck didn’t eat much, if any gluten.

The longer you go without by the way, the easier it is to get past any carb addiction.

Move your body over to this, our more ancestral and evolutionary format for eating and quite simply…. prepare to be amazed.

This eating pattern puts Food Quality, Your Health, and FAT LOSS first… Crazy right? If you are carrying excess body fat, then it is something you should have done a long time ago. Now is your chance!

Exercise SMART. Lift weights with intensity 2-4 x per week, never more than 1 hour, and generally far less. Walk as often as you can. Sprint every now and again when orthopedically ready. It not orthopedically ready, work towards it aggressively with smart programming, since sprinting is your birthright and few things beat it in terms of quality exercise.

Spend more time on relaxation outdoors than you do now.

Focus on SLEEP (chase 8-9 hours plus in a blacked-out room), and getting 30-60 minutes of sun daily. If you don’t get enough sun, supplement with some Vitamin D3, and think about changing your lifestyle or moving.

If you do this FOOD for FAT LOSS plan, really truly do this, and don’t love me at the end of it… well, there is always a first time for everything.

 

Method #3:  Increase Intensity By Decreasing Restrictions

Pain signals increase your heart rate, but the sneeky thing about pain signals is that you can’t always feel them. In the case of muscle tissue that has a bunch of knots, restrictions, or scar tissue, there are pain receptors buried within each restriction.

These bad boys are called Type IV mechanoreceptors, and they are there to tell you not to bump into an injury while it is healing. Unfortunately, when you work out just a bit too hard, or you go for a run and get ‘extra’ sore on one leg, you are generally forming restrictions.

The pure nature of working out is that you create micro tears in your muscles, these tears repair, and your muscle grows, or your metabolism rises, depending upon your intended effect.

So, when the ‘minor’ injury turns to ‘moderate’ injury by accident, your body heals with myofascial restriction and/or scar tissue. This is just a ‘bundling’ type effect that takes place in order to protect the area that experienced too much stretch or compression until it is fully healed. However, when the restriction is never released, it stays, and so do those Type IV pressure receptors we were talking about…

Over time, you get used to this minor pull feeling, and you barely even notice it taking place. It’s not until someone goes to massage the muscle that you realize how restricted you are. All the while, there are sub-sensory pain signals being sent to your brain and letting your brain know that there is an injury in this area. Your brain, in turn, sends a signal to block a strong muscle contraction from happening, thereby decreasing the risk of injuring the muscle further.

It’s a smart system, at first, but then it can actually harm your fat loss results.

I recommend you take the time to release the various restrictions your body might have. This is best done through using a foam roll or tennis ball and releasing myofascial restrictions one at a a time. Essentially, you’re just realigning small bits of scar tissue with pressure in a perpendicular direction to your muscle fibers.

This strengthens the original muscle tissue and allows your Type IV pressure receptors to be re-absorbed back into your bloodstream. The sub-sensory pain signals go away, and your muscle recruitment improves.

Recruit more muscle and you can lose more fat.

 

Method #4: Have a Backup Plan For Busy Days

I often tell my clients that success is best predicted through personal training by the people who make it in on the “bad days;” anyone can exercise when they feel great. However, when timing is tight and you’re feeling tired, that’s when it counts the most.

Overcoming the feeling of laziness, fatigue, etc. is monumental in your success. With that said, sometimes it’s just a time crunch. In this case, I recommend you find a short-burst program that helps you spike your heart rate as high as possible, safely, within a very short duration of time. From a fat loss perspective, it’s becoming apparent that it’s not necessary to exercise for 30 minutes, 60 minutes, or longer in order to lose fat quickly.

For clarification, there are many benefits to longer duration exercise, such as the following:

Improved stress attenuation by your body (reduce overall body stress by spending more time helping your body function at its highest level) Decreased joint pain, by lubricating your joints for more time each day through slow, controlled movement
Habit formation, through dedicating adequate time towards exercise, often throughout the week

And that’s just the beginning. Personally, I feel GREAT when I exercise for at least 30-60 minutes, 4-5x per week. But when it comes to fat loss, I’m able to get equal or better results in 10 minutes or less per workout.

That’s when ‘Exercise Sequencing’ and ‘Compound Movements’ come into play. The more of your body you use with a given exercise, the less time you’ll have to spend ramping up your metabolism. Similarly, when you train in the correct order of exercise, you’re able to get more from each muscle you train, ultimately speeding up your results.

Here are the rules that will help you speed up your weight loss and fat loss goals to an extreme within the next 30 days, while decreasing the amount of time you spend exercising:

    1. Lift heavy
    2. Train fast, not long (fast-twitch muscle fibers burn up sugars better than slow-twitch)

Use time, not reps as your measure of intensity. For example, how many reps can you get in the next 50 seconds? This is better for extremely fast workouts.

  • Whole body, lower body, trunk, upper extremities, lower extremities burnout
  • Exercise to complete exhaustion, but don’t push further

 

Follow these 5 rules with your exercise program on “busy days” and watch your results go nuts!

The most important thing you can do is have a plan. On “slow days,” get your full workout in and benefit by all the ways I’ve listed above. On “busy days,” get your crazy fat loss workout in within 10 minutes and spike fat loss even further through this level of alternating intensity.

Make sure to plot out your workouts ahead of time so that you don’t feel pinched on time when you need it most.

 

Method #5: Fat Loss Fibonacci

Recruit, Load, Distribute, Stack. This ensures progression, by the principle of Fat Loss Fibonacci.

Accelerate Your Results: Fat Loss Fibonacci

A Fibonacci number sequence is when you add the two numbers previous together. For example:

0, 1, 1, 2, 3, 5, 8, 13, 21

Fat Loss Fibonacci is when you add the fat loss effect of every portion of every exercise together. It’s a simple formula.

Let’s give a practical example. Let’s say that you do the following 2 exercises, back to back:

1. Squat

2. Lunge

1 Squat + 1 Lunge = 2 exercises.

Now, let’s say you take those same 2 exercises, except you add a movement to exercise #2, and you leave the rest the same.

Squat

Lunge + Press = 2-part exercise

1 Squat + 2-part exercise = 3 exercises.

You get the idea. We can really build a lot more into a lot less time when we learn to add exercises together. Fat loss skyrockets, as does the metabolic effectiveness of every exercise.

Fat Loss Fibonacci wins.

Why am I explaining all this to you instead of asking you to pay for this information?

With complete integrity and modesty intended, I believe this method to be the fastest and healthiest fat loss exercise method in the world today; and I want you to know how you can lose fat at full speed without any more misinformation.

You might be wondering why I’m giving away all of this information for free when I regularly charge thousands of dollars for it in person, at Global Fitness LLC, our private physical therapy and personal training facility. The answer is 3-fold:

  1. I became a Doctor of Physical Therapy and Kinesiologist for a reason – I care about people, which means I truly care about you. You are my inspiration, and I take life-satisfaction out of helping people feel and look better. I’m in a unique position to share the intersection of physical therapy and personal training with you to teach your body how to do things its never been capable of doing before. It’s an honor, and I feel privileged every day that I wake up and have this opportunity.
  2. Frankly, I’m disgusted with the amount of misinformation in the health industry. Even I’ve felt scammed before by overly convincing marketing tactics and statements that sound like fact. It sucks, and I won’t stand for it.
  3. In my experience, the more I share, the more clients I end up with anyway…. which gets back to #1. I feel more satisfied, my business grows, and my family is happy. You’ll see, I’m about to hook you up.

As you can see, Fat Loss Fibonacci is the fastest way to lose fat. Link more exercises together and lose weight more quickly. Every movement counts for a higher metabolic drive with Fat Loss Fibonacci.

 

Method #6: Sprint (2x)

Move at maximum speed, in all senses of the words. I don’t believe in rapid fat loss as a standalone plan, but I certainly believe that rapid improvements in your physique yield a higher level of motivation and greater commitment to your health goals. After all, if you don’t see immediate results, how will you convince yourself to keep exercising, eating right, or practicing proper mindset routines?

When it comes to crushing fat on your body, sprinting is super effective. By just doing 10 sprints that last between 10-20 seconds each, you can reinvent fat storage patterns on your body in a matter of a few weeks. It’s important to note that you should rest at least one day in between every day that you sprint.

One of the reasons that I love sprinting (outside is very preferable to me) is that it takes relatively no time, excites my body, and drives my motivation through the roof. It’s just one of those things that produce such measurable results with so little effort that you can’t help but notice. This is the reason that interval training became so popular, but I believe the value of sprinting, alone, is often overlooked. Sprint, rest, sprint. It’s as easy as that!

Here’s a typical sprinting protocol that I use on a regular basis on a soccer field nearby my house:

Dynamic Warm up – 5-7 minutes, including high knees, butt kicks, karaoke step, side step swipe with an arm swing, rocker squats, reverse spider lunges, and squat thrusts. Basically, I rotate through each of these exercises, progressing speed as I go through until I reach fatigue and change it up.

Begin Sprinting, as follows:

10 yards x 1, rest 60 seconds

20 yards x 1, rest 60 seconds

30 yards x 8, resting a minimum of 90 seconds (up to 150) in between each sprint

That’s it! Couldn’t be simpler… just run, and run hard.

One important note is that I’ve learned to perform ‘pointed running’ with sprints, meaning that I sprint by landing on my toes, rather than my heels. I learned to do this while wearing Vibram 5 Fingers, which have been a huge impact in my overall running mechanics. I find that these shoes have helped me develop strength in the intrinsic (arch) muscles of my feet, protected my knees, and helped me learn to enjoy sprinting again.

Just to be clear, I’m really not a fan of running, just sprinting. I find running to be super hard on your body, breaks down knees, and tends to create a lot of compression to the lower vertebrae of the spine. While I realize how great it is to have the “healthy habit” of running in your routine, I’ve personally found that it leads to faster deterioration of your body than other forms of exercise. In particular, I’ve noticed that it creates low back pain, knee pain, and a rapid spike in my heart rate when I run. Over 7 miles is generally considered to create joint damage, just fyi, despite it’s great cardiovascular effect.

Sprinting Method #2 – Rapid Fat Loss – Challenge yourself to lose as much fat as you can within a 30 day period, but have a long-term plan to follow so you don’t find yourself experiencing rebound weight gain.

There are a few important considerations when it comes to losing fat at record speeds:

  1. Any organ issues that might flare if you are susceptible (kidney stones, gallbladder stones, heart arrhythmias, blood sugar issues, or anything else that your doctor would warn you about if you experienced a rapid change in your BMI, dietary habits, or exercise habits.)
  2. Don’t sacrifice muscle for weight loss – make sure you always consume protein, no matter what the plan recommends. There’s a way to do both (i.e. eat an early breakfast, even if it’s a fast day – this will speed up your metabolism and help you sustain your muscle mass)
  3. Have a long-term plan to follow this “sprint” period. Find an exercise and nutritional routine that’s totally sustainable for you, long-term, before you ever begin a program geared towards rapid fat loss.
  4. Maintain your micronutrient levels during abnormal ‘diet days’ by supplementing with a super high quality multivitamin.
  5. Restoration of hormonal levels, at least once per week. Often times, extreme behavior has an effect on the hormonal levels inside your body, so be sure to reward yourself at least once a week with a day of rest and a cheat day in order to restore ‘Leptin’ levels and increase your fat-burning effect.
  6. Other than Leptin, be sure to pay attention to levels of ‘Adiponectin’ in order to maximize your fat-burning effect.

Other than that, go at it!

 

Method #7: Progressive Variety is King

It’s not just enough to exercise. You have to add variety, and you have to advance your skill level all the time in order to continue to see amazing results. This is where most people miss the bus with their workouts. If your goal is to be able to progress weight loss, muscle building, or fat loss, the key is going to be constantly challenging your body in a new way.

Every workout should advance, in some way, on the previous. Here are a few parameters you can use to advance every workout you do and excite extreme fat loss capable of producing up to 20 pounds of weight loss in as little as 30 days:

  1. Speed variety (of each movement, with good form)
  2. Set variety (sequence of exercises should be changed up, in order to maximize the effect on both small and large muscle groups, even though most workouts will prioritize large muscle groups first.)
  3. Exercise modality variety (medicine ball, dumbbells, kettlebells, barbell, etc.)
  4. Mode variety (gym vs outdoor sprinting vs bodyweight routines, but try to stay away from cardio machines for rapid fat loss that is sustainable long-term. Cardio machines can produce results, for sure, but they’re not the best choice.)
  5. Frequency variety (shock your body by exercising 2 days in a row sometimes and every other day at other times)
  6. Intensity variety (how hard you plan to work out with each day, ranging from 40% max to nearly 100%)
  7. Duration variety (how long you work out each time, ranging from 5 minutes to 60 minutes)
  8. Skill level advancement (level of difficulty of each exercise needs to progress all the time, adding movements together and challenging your muscles to stabilize your body in new and innovative ways while driving a higher metabolic cost of each exercise)

Make sure you’re always changing things up. Some workouts should be maintenance workouts, and most workouts should be progressive. When it comes to rapid fat loss in 30 days, every workout needs to progress on the previous.

This is the main principle I use in the development of every program I design, and it’s the very principle that makes Workout Builder such a phenomenal tool to constantly improve your results. I’ve decided to make you a no-brainer offer and give you access to Workout Builder for FREE, but you have to promise me that you’re going to hit your goal and then comment up here, ok?:

COMMENT RULES: Be awesome. Your comments, feedback, and questions are hugely appreciated, so thank you for being cool and using good judgment. All rude or offensive comments will be deleted. Please do not put your url in the comment text and please use your PERSONAL name, not your business or screen name. Have a blast and thanks for adding to the conversation -- you rock!

  • Bonnie Banks Torres

    I am 71 & have had a partial hip replacement & a full. I’ve also broken both ankle at diff times & have had surgeries on both sides of both. I can’t do all you exercises. Shall I concentrate on the weights & walking? I also do water aerobics
    Othe problem…I don’t like most fish & where we live we don’t have “fresh” fish which leaves me with beef & chicken. Can’t find grass fed pork
    On the fat issue would avocados be a good source of fat? Also I’m on the Atkins diet at the moment which is very similar to yours
    Your comments? Thank you for your help. Bonnie torres

  • http://www.vitaminberry.com/ Vitamin Berry

    Wow! Thanks for such an awesome post about weight loss. Even i was searching for something about weight loss and found your site. Thanks for sharing.
    Vitamin Berry

  • Heather Jameson

    I really think that your plan has too much protein.
    I think it works faster with lots of water, a low calorie diet and 2 workouts per day.
    Here’s the blueprint for losing 20 pounds in a month:

  • fairlymae

    are you telling me to eat 280lbs of protein per day, divided in 3 or 4 meals? really? when so many people don,t eat meat. you lost me. i don,t believe it.

    • Lynda Kulas

      I think you are misunderstanding the way he is saying it. A 160 pound person would eat 160 grams of meat which is 160 divided by 28 = 5.7 ounces of meat per day

  • Chinmayi Dore

    Disappointed that you haven’t answered many of the valuable questions
    which people have taken time to write below. Particularly interested to
    know what your views on vegetarianism are. Grass fed or not, you would
    still be consuming a huge amount of residual adrenaline. Personally I
    tried eating organic meat on this diet after being a vegetarian for 35
    years. I felt sluggish and clogged. We don’t need to eat meat and my
    worry about the whole Paleo thing is that we will continue the huge
    amounts of cruelty, slaughter, pollution et al by promoting it. Even if
    the majority of people could afford such meat, there simply isn’t enough
    land for cattle to graze on in US or elsewhere. It’s arrogant to
    suggest that we should all be eating grass-fed, free range, unfarmed
    animal products because it’s a huge drain on our planet’s ailing
    resources.
    Vegetarians should be supported!!

    • calichica

      Chinmayi, although I see your point, there is no need to be crass. A simple, what do you recommend for vegetarians and/or vegans shall have sufficed. Also, I disagree with that last point. There’s plenty of resources.

      • Chinmayi Dore

        My point is that the vegetarian question was asked more than once and not answered. And furthermore, if there were plenty of resources, there would not be people starving in developing and indeed increasingly developed countries. This level of chosen ignorance might make YOU lose tons of weight, but tons of grain is needed to produce the tons of meat you need on this diet in a lifetime. Ignoring the rest of the world in the pursuit of a lean body is not the answer because there are many other proteins besides animals. I have done it and many others have too. Check out the work of Brendon Brazier and Matt Frazier. There is another way!!

  • jane

    With the new app (5 minute fitness) how often will the exercises be changed up for each category–super lean, etc?

  • michtravels

    I’m a vegetarian, can you help with good protein sources? Thanks!

    • Diana

      There are a few wats to get great protein an nutrition!

  • Kim

    What if your a vegetarian?

  • Penelope Jane Barman

    How about alcohol once or twice a week??

  • Lin B

    Lin B
    I am so super excited to have come across Dr. K’s amazingly generous offering of expert advice. I keep reading and trying to make needed modifications to my current self care regime and my enthusiasm is building! I know quite a bit about nutrition and thought I knew quite a bit about training but I humbly admit that as a Physical Therapist…Dr. K certainly is sharing information beyond my wildest dreams:) Thank you so much for helping everyone in this way.

  • bd

    Shawn Ts ‘Insanity’ provides a great intense workout.

  • anantmendiratta

    I really glad that somebody could put such a ton of useful information on weightloss. Thank you dr kareem.

  • Ken

    I am bombarded by all this info. Help!

  • Christine Jones

    Each time I’ve used an oil supplement, be it Omega 3, 6, or 9 or a combo, I experience severe acne. Do you have any suggestions/solutions?

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  • Karen

    Dr. K

    I am in agreement with Shep. I too take 2caps fish oil with 400 DHA and 800 EPA among other omegas plus D3. I would have to take minimum 8-12 caps per day. I had trouble finding this high of a dosage. Can you suggest what would be more efficient in getting the suggested amount for those needing the higher dosage?

    Great Article! I will continue to refer to this as my journey progresses!

    Karen

  • Tiffany

    Recommended starting level? Was a runner/exercise nut & fell off my wagon almost 2 yrs ago. My knees started bothering me from running pavement. I know the muscle is still there…but now covered up. Where to begin?

  • Syndi

    Dear Dr. K – on Trick #4 about nutrient density – are the body heat and energy levels increase a desired result of nutrient density?

  • Shawn

    I realize my mistake in my post. I apologize Dr. Kareem. I assumed that the ounce of food chosen was 100% protein which of course it is not. A 3 ounce piece of meat has around 21 grams of protein so yes it is harder than I thought. I stand corrected.

  • Shawn

    I meant Trick # 10.

  • Shawn

    In response to Trick #9 and eating 1 gram of Protein per pound of body weight. People may confuse the units and assume they need to be eating 1 ounce of protein per pound of bodyweight. There is a huge difference! For example. I weigh 165 lbs and according to the statement I would need to eat 165 ounces of protein every day. When you convert 165 grams to ounces that is only 5.8 ounces of protein per day!. That is not at all hard to do and if you go with the theory of eating your protein till you are 75% full you are going to be eating waayyy more protein than you actually need. Im just sayin…do the math. I think Dr Kareem has made a mistake.

  • shep

    For the Omega-3 increase, I have fish oil supplements with 600 mg EPA/DHA per serving (2 capsules) but to get the suggested 4-8 for me, I would have to consume anywhere between 13 and 27 capsules a day. This seems like I would be getting way too much of the fish oil, and not enough of the EPA/DHA. Is there a different supplement I should be looking for?

  • Michele

    Thank you for this valuable info, i started yesterday on your plan, and am doing 10 mins of the
    BTMC and HRSMS – it looks easy on your video however its tough, but a great challenge, for someone who hasn’t exercised in a while. Looking forward to getting into shape for Christmas. thanks again :)

    • http://DrKareem.com Dr. Kareem

      You’re welcome, Michele!

      It’s amazing what a few minutes of exercise at the right intensity can do. We get this feedback a lot, and it’s testament to ‘quality’ over ‘quantity’ being the proper fat loss approach. Rock on! I’m right behind you :-)

  • Diyanah Hashim

    woah, you’re too kind! Thanks so much for the info!! Cant wait to try it myself, been trying to lose weight for ages but it keeps on fluctuating… hope this time it’ll work!! ;)

  • Joanne

    I bought your programme (14 day fatloss plan: order ID 216465505) I made a typo in my email address and received nothing. I have emailed you 3 times about this and still recieved nothing. I am beginning to think this is a scam. Tell me what to do??

  • nat

    this information is awesome. thank you. im starting my journey tonight. or well tomorrow. im going on vacation i 45 days and although i have alot of fat to lose, id still like to aim for 20lbs gone before i get to my vacation spot.

  • ChrisTheKiwi

    Hey guys, thought I would jump in and post a comment on the latest “Fish Oil CAUSES Prostrate Cancer” RUBBISH that the media jumped on. The “study” in questions is a correlative study, not a double blind, peer reviewed, clinical TRIAL. Do cows cause grass? Do umbrellas cause rain? Correlation is NOT CAUSATION – unfortunately, the idios in the media (and behind this study) don’t seem to figure that one out. Secondly, even as a correlative study, the design methodology is seriously flawed, statistical differences are minimal (really really minimal), and no comments are made on why the countries with the highest fatty fish intake don’t correlate to this data at all, or comments on the 17,000 plus studies that have been published showing positive results from fish oil (and fatty fish) intake. Short version: I would not line a bird cage with this study. That said, would I give a sick inflamed person 100grams a day of rancid, cheap, (nasty) fish oil? Heck no. Stick to very HIGH quality fish oil from companies you trust, aiming at 2-4 grams of combined DHA and EPA per day, and even better, try and get the bulk of your EPA and DHA from fatty fish. Nature never gets trumped. Enjoy. (and if you have any questions, start by going to http://www.ncbi.nlm.nih.gov/pubmed/ and entering the term “fish oil”

  • nms1

    “If you cook in coconut oil and eat nothing for protein but grass fed meat, wild salmon, anchovies, and sardines, game meats and wild fowl, you are probably good to go without any supplementation whatsoever”…………..

    but is this realistic from a financial perspective for most people?

    I don’t live in the US but here coconut oil costs 10 times any other kind of oil, apart from olive oil – it’s only about 5 times the price of that ;-)

  • Connie

    My goal is to be stronger and healthier (a few pounds lighter would be nice, too). Your Workout Builder is intriguing.

  • Lee Johnston

    I am recovering from breast cancer surgery, chemo, and now radiation therapy (3 weeks to go). Fatigue is the current problem, along with the 14 pounds put on from chemo. How do I battle the fatigue? Would you recommend I wait until after radiation therapy to start the exercise program?

  • Norma

    Please, please help me Dr. Kareem. I am 62 years old and both knees have been replaced with low range of movement. What can I do to lose fat quickly?

  • SharonD

    With the 717 plan that is per meal correct?

  • Amanda

    What’s the next step? I have reached my goal (in inches since I haven’t weighed myself in years). I have scoured the internet for the next step, maintenance, and can’t seem to find anything. I’ve been exercising 6-7 days a week and eating healthy for a year and now I don’t want to get too skinny or muscular.

  • Winnie Beattie

    Where is the DVD link you mentioned in these comments?

  • melinda

    Just got my Biotrust low carb plus my leptiburn yesterday other than a hole in the mixing bottle i am super thrilled Will let you know how it goes Thank you all

  • Jack Scheres

    could you cancel my 30 day trial

  • Darrel Phillips

    I am starting the 14 day program today. Now I have gotten this one and I’m a little confused. For now I stick with the 14 day plan till I reach my goal? Them what?

    Darrel Phillips

    • ROBBIE

      I AM NOT REALLY INFACT SURE WHY PEOPLE ON THIS SITE THAT ARE ENROLED WOULD EVER CONTINUE TOO DO SO WHEN SOMEBUDDY HAD MADE A VERY AFINCESIVE REMARK IF IN DEED THAT WHO DID SO REALLY THINKS THAT WHO EVER STAYS UP A LITTLE LATE AT NIGHT ARE COWARDS THEN I AM VERY SORRY YOU THINK SO BAD OF PEOPLE IT REALLY SEEMS LIKE YOU NEED TOO GO AND SEE A DOCTER OF SOME SHORT THIS GUY SOULD BE ASAMED OF THE WAY HE TALKS TOO THESE PEOPLE AND ALSO IN HIS ARTICALS NOT VERY HAPPY MY SELF WILL NOT BE COMEING TOO THIS SITE EVER AGAIN GOOD LUCK TOO EVERY BUDDY ELS HOPE YOU ALL SEGCEED FOR WHAT EVER REASON THANKS GOOD BYE

      • Zill Eder

        Are you referring to “fatigue makes cowards of us all”? If so, you misunderstood what he was saying. His point is that it’s much harder to stick to an eating plan or exercise plan when you don’t get enough sleep. Being tired, in other words, makes things difficult that are not difficult at all when we get enough sleep. Maybe I completely misread your comment, but that’s what he meant about fatigue.

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  • Christi Young

    How do I get my Money back? This is rediculous. No one has time to look through all of this filler. I am getting so frustrated. I don’t want to be sold something every time I click on a link. I want to be healthy and being healthy is having a heathly bank account too. This is absolutly rediculous. I have lost weight and kept it off before I had kids and now I don’t have time to do what I used to do. I wanted to learn something and instead I am bombarded with tons of e-mails that don’t help because you have to buy something from ALL OF THEM!!!!!!!!!!!!!!!!!!!! I would like a refund. I have only been a member for a few days and it has been a total waste of my time money and energy.

  • BUTTERFLY

    I AM 60 YEARS OLD AND HAVE A PRONATED ANKLE ON THE RIGHT. I WEAR ARCH SUPPORTS IN MY SHOES AND THAT HAS HELPED. SO MANY OF YOUR EXERCISES INCLUDE JUMPING OR GOING UP A STEP. CAN THESE BE MODIFIED FOR SOMEONE WITH MY CONDITION. I DO NOT WANT TO USE MY ANKLE AS A REASON TO NOT DO THIS PROGRAM.

  • Encoh

    Dr. Kareem, can you use cycling instead of sprinting if you have bad knees?

  • accdream

    I have the same thought as Kbrandelius, where is the DVD link above?

  • Rohanleaf

    i live in France and am laughed at or regarded strangely when i ask for grass fed or organic meat and poultry. am i obliged to become vegetarian ? 

    • http://DrKareem.com Dr. Kareem

      Actually, in most countries outside of the U.S. it’s standard practice, but not labeled the same way. The best way to see this is by taking a peek at local farms — are the cows freely roaming the fields or kept secluded in a more artificial environment? It would be very strange to have a ton have the cows roaming around freely and still being grain-fed.

  • http://www.facebook.com/raichyl Raichyl Nelson

    I have a slight problem with this plan. I happen to be a dancer (yes that kind) that works night shift from 7pm til around 2 or 3 in the morning. My sleep schedule is all haywire and to be honest I have been trying to follow these ‘diet solution’ type plans and end up falling short due to not having enough time in my day or having to work extra days during the week. Not only that, my job IS exercise, but it is repetitious to some extent and I am finding this to be a problem. Is there a way that I can get the benefits of an intense workout with my hectic schedule? 

  • Janet

    Thanks for this article. I love the idea of sprinting – even in my youth I was never one for long-distance running, but I loved to sprint.  I rediscovered the ability and joy of running around with my kids last summer, when I first lost some fat, and gained some health. This summer, I am sure I can incorporate some real sprinting into my exercise plan. In fact, one day a couple of weeks ago, we went to a beach for a family day out, and I did sprint up and down the beach a few times, as I was mindful of missing my workout that day.
    Thanks again! I will definately incorporate sprinting into my life, the idea really exites me. Yay!
    Janet

    • http://DrKareem.com Dr. Kareem

      Rock on,  Janet!

      Sprinting is awesome, and it totally changes the way your day feels.  Plus, it’s a super fast way to burn fat, so it’s a win.

      Enjoy :-)

  • Ebarrigo

    I was curioso about the cooking with coconut oil, what about olive oil?
    Denise

    • http://DrKareem.com Dr. Kareem

      They are both great choices, Denise :-)

      (just so long as you’re not bathing your food in olive oil or deep frying it)
       

  • Southerner 55

    Could you please comment on using flax seed oil rather than fish oil. I have fish allergies and can’t take fish oil! It could kill me!!!
    Thanks in advance!
    Bob

  • Southerner 55

    Interesting article! I totally agree about the dietary, especially grass-fed beef and free range chickens! That was all the meat, besides wild game, we ate growing up on our family farm. Of course I was a lot younger then, but I ate like a pig and couldn’t gain weight! Now, I can look at processed food and gain! I do have one question: I am highly allergic to fish and ALL seafood. So eating fish and fish oil isn’t an option for me. Plus, the massive does of antihistamines I must take, make it a challenge to lose weight. My question is, can I substitute flax seed oil for fish oil to get my omegas?

    Thanks in advance!

    Bob

  • http://twitter.com/bellawine1 Ronda

    DR. K

    THANK YOU !  YOUR ALWAYS GIVING US  GREAT INFO , AND WORKOUTS , I DEEPLY APPRECIATE EVERY THING YOU DO FOR US.

    • http://DrKareem.com Dr. Kareem

      You’re welcome, Ronda :-)

      Proud to be working with you!

  • Kbrandelius

    I am having a hard time watching the computer, stopping the video, doing my excercises, timing myself. I need a program that does it all together. I need to watch and do with….not watch and try and remember. This program needs continuation of exercises to follow and have someone time ….otherwise it is great….just not for me.

    • http://DrKareem.com Dr. Kareem

      I’m really glad you mentioned this – did you check out the DVD link above?  Those are follow-along workouts.

      Also, for Ab Strength Guide, I”m coming out with follow-along workouts, as well. 

      Thanks for the helpful feedback – one step ahead of you :-)

      have an amazing day,

      -k

      • motivated

        Have you come out with follow along videos for Ab Strength Guide? I just did the 20 day trial for $1 but the internet videos skip and I’m not sure how I can time 50 seconds while watching. please let me know.

  • Sally

    So far Im very impressed with the information I’m getting and probably spendnig too much time in front of my computer reading and listening to it all.  The exercises Dr. K gives are impressive and a much needed change for me.  Be sure and PRINT the workout builders as you design them as they only give you 8 and you cannot access them again without paying more.  Also, there are helpful videos with each exercise.  I consider myself a fairly fit person as a Pilates instructor, weight lifter and distance swimmer, so I did 15 minutes at the intermediate level and it almost killed me!  I have a long way to go.

    • http://DrKareem.com Dr. Kareem

      Keep rockin’ out, Sally!

      I”m proud of you – by the way, I temporarily have an ‘unlimited’ version of Create My Workout available here:  http://createmyworkout.com/workout_builder_offer.html

      (not sure how long this link will be live, as I plan to make this a monthly fee, but I’d love for you to benefit!)

      Keep up the awesome work, and thanks for posting up here!

      -k

  • Glock496

    i have the same problem, info overload and cannot view videos

  • http://profile.yahoo.com/KGKBC2BA2U2723TK6TYSPHKIHI Susan

    DR. K
    I am stressing over trting to read everything being sent to me.  However , it does not equal the frustration of not being able to log in after spending so much money. Call some help me figure out how to get a new password. I have been trying all week. Thank you.

    • http://DrKareem.com Dr. Kareem

      hey Susan,

      I just saw this, and I”m forwarding you to our client care manager – have you tried our support desk?

      http://DrKareem.com/support – we’re usually able to get to every ticket within 24-48 hours…. but, with that said, my apologies for your inconvenience. 

      Please make sure to send all support tickets to the website above, as support inquiries will NOT be answered here, normally, and support tickets posted here are automatically deleted. 

      Thanks so much!

      have a great day,

      Kareem

  • Nancy

    Dr. K,

    I just started with your program and there is sooooo much information, which I appreciate, but I am a bit overwhelmed.  Is there one set of exercises I should start with?  Say, the ASG, then the next week a different set, or ASG every day and additionally something else?

    Nancy

    • http://DrKareem.com Dr. Kareem

      I’d love for you to just start with ASG workouts, Nancy.  Take it one step at a time.

      If you have questions along the way, be sure to stop back and ask them – I’d love to help you :-)

  • Jimf327

    Dr. K,

    Is there a reference “manuel”  or e-book, that demonstrates each exercise in your Workout  Builder Program, everytime it “spits out” a new routine. Thanks.

    Jim

    • http://DrKareem.com Dr. Kareem

      hey Jim,

      Do you mean in addition to the videos?

      No, we currently do not have a manual to go with the videos, but that’s an interesting suggestion (would be very expansive…. hard to do right, but I’ll think about this.)

      thanks!

  • Lbeguelin

    Oh, I guess I should say I’m a pescatarian because I occasionally have fish but usually only the oil for my joints and brain. I would rather not have it at all.

  • Lbeguelin

    What am I supposed to do for protein as a vegan? Right now I’m using rice protein. No carbs, no sugar.

  • Kristiina

    Hi Dr K,
    I used DEFL for 4 weeks and liked it, got results. Decided to do something else for a spell and bought last week Joel Marion’s XFLD through you, and as part of the offer also purchased Cheat your Way Thin. Both use 5-6 meals a day.
    Now I am getting ads from Joel for a new system called Fat Loss Forever, on the sales page it says “Why eating 5-6 meals a day actually makes you fatter” etc. So I bought something last week, am now through day 4 – and now he says “no that actually makes you fat, buy this instead”?

    I am very confused and would like to hear your opinion on this. I understand these are not your programmes, but as I got them through you I’d like to ask you as well. I did send an email to Joel’s support as I could not find an open channel for questions. Maybe I am not the only on wondering about this.

    • Kristiina

      So no replies to this, not from Dr K, not from Joel Marion’s support email. Not saying there is anything wrong with either program but the marketing sure is confusing.

      • http://DrKareem.com Dr. Kareem

        hey guys,

        I’m really glad that you asked!

        I apologize for not getting to this question sooner, but I’m not on here every day.  I DO check all blog posts and update questions, but just not every second of every day… hang tight, I’m happy to help, and I can understand your concern.

        Before I go further, I’d like to say Thank You for your trust, and for your support. 

        Secondly, Freddy – you were dead on.  Great job, and thanks for posting.

        Kristina – the difference in concepts between Fat Loss Forever and CYWT and XFLD are drastic, and noticeable.  Not until you pointed this out did I connect the dots and realize how confusing this must be… allow me to explain:

        Fat Loss Forever – uses strategic ‘fast days’ and cycling to create a fat loss effect.  This program is exremely effective, is designed to help you go beyond any low body fat % you’ve ever had, and is a favorite by a lot of people that like to keep their diet strategies simple.  That said, it’s certainly not the diet program I’d personally choose, because I don’t like the idea of fasting for weight loss… it’s just not something I’d consider doing long-term, on a personal front.

        Cheat Your Way Thin – perfect for anyone who is really struggling to stay away from tempting foods.  By forcing yourself a ‘cheat day’ every week, you’re naturally relieving this temptation and transforming your diet into a liveable habit to follow.  The bonus of this of course is the cheat day.  The downside is that you’re not necessarily breaking the positive association you have with “bad for you foods.”  However, this is extremely manageable, and a favorite by TONS of people.  It produces great results, as does Fat Loss Forever.

        Xtreme Fat Loss Diet – the most intense rapid fat loss nutrition program of them all.  This is the only program that I know of that manages to accomplish extreme caloric depravation and building muscle at the same time.  It’s not that you build tons of muscle, but you don’t lose any, and you can actually speed up your metabolism.  Calories in vs calories out DOES matter, and this program proves the MOST your body can handle in a short period of time.  It’s intense, but it works, and it can be done if you REALLY need to speed up your results, and you’re willing to do anything.

        As for the exercise program linked – here’s the bottom line – you can do your current exercise program and get phenomenal results.  These programs choose certain workout frequencies, durations, and intervals to produce “optimal” results.  It stands to argue that fasting for 16 hours should be paired with a different type of exercise than eating everything in site. 

        At the end of the day, though, you can modify your current workouts to fit the “workout schedule” and “workout intensity” of the other programs.  A perfect example of this is given in the bonus webinar in the members’ area of Double Edged Fat Loss that I did with Isabel de los Rios.  In this webinar, we pair DEFL with the Diet Solution Program method so you can understand how to link your diet and exercise needs in a holistically healthy-based diet program.

        The same, or similar adaptations can be made to any diet and exercise program to link them together.  Sure, there’s a way to get the FASTEST result possible, and then there’s a way to get a REALLY fast result. 

        Does this help, Kristina?

        I’m so glad you asked!

        have a great day,

        Kareem
         

    • Freddy

      I’ve also bought other programs from Joel and they’re all good.  The reason they conflict each other is because each program has specific types of workouts, so the nutrition plan is design to support said workout strategy.  To further understand the discrepancies, remember this, calories in, calories out. Keep it simple and you’ll get results. All the other “materials” are just tweaking this simple  concept to get you that extra edge in fat loss. Also, fat loss is a science and there’s always something being discovere, proven, unproven, etc… so there may be a time when your strategy needs to be changed but the concept is still the same, calories in, calories out!

  • Anonymous

    I purchased DEFL 2 years ago and liked the principle of working smarter not “harder”…well it is still hard actually;)
    2nd pregrancy past, now starting to get back on track again with the workout builder. it is really convenient, but lacks of some guidance. The above really helps in the sense that I know I should give the maximum of my time but not train everysingle day in the same manner. I wish there were also some help with modifications for true beginners.Since I am not new in working out I know how I can modify (e.g. get on my knees for planks or use a chair for mountain climbers to change the incline).

  • http://www.facebook.com/people/Rosa-Maria-Barboza/100000488114035 Rosa Maria Barboza

    My problem concerning a ccessibility to DEFL was solved! Thanks! I really like the webinars and the program.

  • Whoha

    What is your opinion of Prograde Metabolism pills.  If they are, what happens when you stop taking them? The company says their quality is top notch but I’m afraid of any addiction factors   

  • Sinbincop

    Are you for real saying that I should be taking 50 Grams (50,000 mg) or Omega 3 every day.  That is insane.  that is 50 pills per day.  I looked it up on another web page and it states that no one should use more than 4Grams/day without direct Dr supervision.

    Can you elaborate on this amount for me please.  Seems outrageous

    • Ed

      It’s true that no one should be taking that much fish oil.  The Institute of Medicine Food and Nutrition Board and the American Heart Association recommend against taking more than 3 grams of fish oil a day…and frankly yes, I think it’s highly irresponsible to be recommending something this dangerous right off the bat.

      In addition to that, it’s simply not possible for the body to absorb that much Omega 3. I know this from experience because a relative of mine tried mass dosing (20 capsules a day) and by the next day, she was literally shitting out the excess oil. Because it’s liquid, she couldn’t control it and it leaked through several pairs of trousers she wore. It smelled terrible and it was a nightmare to clear up! So don’t attempt this. At the very most, 10 capsules a day is the most you should go, and try to stagger it through meals so that the body has a chance to absorb it. That’s what I do.  

      • http://DrKareem.com Dr. Kareem

        hey guys,

        Did you see the revised recommendations from Kiwi Chris below?

        It’s a super long comment on the thread – check it out!
        :-)

        • Sinbincop

          Actually NO I can’t see any specific ‘new’ recommendations.  Are you speaking of the portion that is just below where it indicates ***please check the comments below – new fish oil recommendations have been given.

          If this is what you are reffering to then I don’t think it properly addresses my question about How much to take.   The numbers being thrown around are WAY above the accepted Max Doses for Fish Oil.

          Can you please confirm exactly what the levels are that he is recommending.  Much appreciated.  Currently I am taking 4Grams and that seems to be about my max at this point.

          • http://DrKareem.com Dr. Kareem

            Right on… I’ll update the post with Chris’s updated recommendations that you can see right here and this will be a moot point soon…. Thanks for asking for clarification!

            (You’ll see he’s recommending 4-8g of combined fish oil per day for people looking to lose fat, and this is ONLY temporary)

            Please let me know if you have any further questions :-)

            *******************************
            Begin Kiwi Chris’s updates here:*******************************

            1. Protein FIRST. Every meal, start by eating a clean, CHEWABLE quality source of protein. What do I mean?

             

            Meat (preferably grass-fed), (non-farmed) fish, free range poultry, clean living or game meats, and free range eggs.

             

            That is it.

             

            Aim for a DAILY intake of 1 gram of protein per lb. of bodyweight or
            more. Yes, I really said that that, and yes, it is harder than it
            sounds.

             

            Yes, it is so important it is going at number 1.

             

            Break this protein intake over each of your daily meals (2 meals is
            ok, 3 meals is perfect and 4 is more than enough), and make getting in
            that quota of high quality animal sourced protein your priority at every
            meal.

             

            Don’t like counting? (And I don’t like counting, so this is how I recommend you do it)

             

            HOW I RECOMMEND YOU DO IT (the food order part)

            Eat your protein until you are about 75-80% of the way to satiety, check for fats, and fill up on veggies.That means eat the animal-sourced protein component of your meal until you are nearly full (about 75-80% of the way there)

             

            2. Fat SECOND. After you get your real food protein down, ensure you are getting some healthy, quality, FATS at every meal.

             

            “Good fats are your friend”

             

            If you cook in coconut oil, limit omega 6 intake, and eat nothing for protein but grass fed meat, wild caught fish
            such as salmon, anchovies, and sardines, game meats and wild fowl, and
            vegetables, you are probably good to go without any supplementation,
            additives, or tricks whatsoever.

             

            Since this is nearly NO ONE who is chasing fat loss, everyone else
            needs to balance out their omega 3 to omega 6 ratios and reverse
            all the damage this imbalance has caused you, as fast as possible.

             

            You are aiming for a 1:1 to 1:3 ratio of Omega 3s to Omega 6s which
            are our ancestral dietary norms and NOT what is happening with the bulk
            of the food you eat  (you need a LOT more omega 3 and a lot LESS omega 6
            to get this balance, trust me).

             

            We do this two ways. 1) LIMIT Omega 6 intake FIRST and then 2) TOP up Omega 3 intake.

             

            We also want to ensure that you are getting sufficient variety and
            quality in your good fat intake, and that these are coming from clean
            sources.

             

            Other than the protein selection guides above, to top up Omega 3, do the following…

             

            Take down some high quality fish oil with every meal. Work up to 2-3 grams of combined DHA/EPA per meal.

             

            Daily amount as follows:

             

            2-4 grams total EPA/DHA per day if you can see your abs even
            when sitting, never eat any grain fed meat, have no auto-immune
            or inflammatory issues, and none of your joints hurt, ever.

             

            4-8 grams total EPA/DHA per day if you are carrying excess
            flab, any of your joints hurt, or you suffer any form of auto-immune or
            inflammatory disease. If you are anywhere in between, I recommend you
            build up, hold the slightly higher dose for four weeks, then go back down to 2-4 grams total EPA/DHA per day.

             

            Divide your daily intake across your meals equally.

             

            Trust me on this, it may take some working up to, but the results are
            outstanding. It will also help your BRAIN, and recent science suggests
            even the health of your telomeres (the ”caps” on your DNA).

             

            NOTE: Hold this dose for no more than four weeks, then DROP DOWN.
            Don’t make a big deal of this – this is an intervention – the FOCUS IS
            ON FOOD.

             

            “What If I Can’t Get Grass-fed Meat?”

             

            Grain-Fed Meat

            What about eating grain fed meat? Avoid it whenever budget and
            availability allow, those cows are unhealthy and have a messed up omega 3
            to omega 6 ratio (omega 6 heavy, frequently higher than 1:20), but if you have limited options, eating grain fed ruminants is STILL BETTER than not eating this way. However, for Grain Fed meat go for the leanest cut you can (the fat on grain fed meat is BAD).

            So cut the fat OFF grain fed meat, go for the leanest cuts.

             

            To top up the fat content with CLEAN FATS (remember, we check for fats EVERY meal), add a tablespoon of one of the below

             

            CHECK FOR FATS: ADD 1 TABLESPOON OF THESE TO any meal that is not made up of Grass-fed meat, wild caught salmon, or game meats.

            Grass-fed butter (the only dairy you will eat)Organic GheeCoconut Oil

            Or NUMBER 1: the rendered animal fat of a cleanly raised animal. Either because you bought it, or because you saved it from another cooking session where you cooked clean meat.

             

            Some advise that you nibble away on almonds, macadamias, Brazil nuts
            or walnuts, but these can potentially increase your Omega 6 load
            (macadamias, brazil nuts and macadamias the best of the nuts but
            remember that ratio) and potentially cause auto-immune issues, so
            personally, go for the other sources of fats given here, and limit total
            daily nut intake to half a handful of raw nuts per day, max. (Let’s
            call that “6 nuts per day” – no more).

             

            Any meal that is made up of grass fed meat, wild game, wild salmon,
            anchovies, or sardines, you can skip the tablespoon of clean fats, since
            your meal will already provide you with them.

             

            Feel free to leave the FAT ON when eating grass-fed ruminants or wild
            game. This is clean fat and GOOD FOR YOU, and very good for your fat
            loss.

             

            For Cooking: Cook in coconut oil (low to high
            heat), grass-fed organic ghee, or in the animal’s own fat (or rendered
            lard from grass-fed animals, if you can find it). Those stuck with
            grain-fed meat, can cook in grass-fed butter if they want to.

             

            Other than coconut oil (with impunity) and small amounts of olive oil (for flavor, if you cook with olive oil, LOW TEMP only) ALL OTHER VEGETABLE OILS are making you fat, inflamed, and unhealthy and they ARE BANNED FOR LIFE.

             

            FAT SUMMARY:

            1) Food quality is extremely important. Go for the clean cuts of meat and wild caught oily fish
            wherever you can find them/afford them, and you can chow down with the
            fat ON without even thinking about it. This is the BEST way to get your
            fats in your diet.

             

            2) Next step on the ladder is to add in clean fats to your meal as required, normally in what you cook in.

             

            3) Last step is the fish oil – NOTE: This slightly high dose fish oil
            approach is an INTERVENTION. It is designed to help you get rid of
            inflammation, start stripping fat and balance out your (likely horrible)
            current omega 3 to omega 6 ratio.

             

            You hold this level for 30 days MAXIMUM at which point you will drop back and take from 2 to 4 grams of combined EPA/DHA from fish oil a day for the other health benefits.

             

            MORE IS NOT BETTER. LONGER IS NOT BETTER.

             

             

            Read this again: At the end of the 30 days at the higher dose, you must back right down.

             

            Intervention means it is not forever.

             

             

             

            3. Veggies THIRD.

             

            Yes, third. Fill up (keep going until you achieve satiety) with green, nutrient dense vegetable choices.

             

            You have eaten your animal sourced protein until you are 80% full. Checked for clean fats, and added if required. You took your fish oil…

             

            NOW, for Part THREE – VEGGIES! – Just close out the meal and keep
            chomping until you are no longer hungry. You will get a TON of
            micronutrient goodness with very little calories, so seriously, eat away
            until you are nicely satisfied! Here are my favorites:

            SpinachKaleBroccoliCabbageBaby Bok ChoyBrussel SproutsAsparagusCauliflowerString beans

            Feel free to add your own.

             

            You can do this as a stir-fry, steamed veggies, raw veggies, a big
            salad, a stew. Whatever makes you happy. Just watch sauces, olive oil and balsamic vinegar in small quantities are fine. Other than coconut oil, ALL other vegetable oils are banned.

             

            Please make sure you cycle through the veggie choices, and don’t be
            afraid to add plenty more, variety rocks, and there can be too much of a
            good thing.

             

            Tip: Cook with herbs and spices to add variety in nutrients and flavors to your cooking. There is no need to get bored.

             

            What about carbs you ask?

             

            My answer: This is about FAT LOSS, which generally implies that you
            have some form of METABOLIC DERANGEMENT and INSULIN ISSUES… so what
            about them?

             

            Limit fruit, eat NO carbs at all other than those naturally
            occurring in your vegetable selection, and only drink sugar-free,
            unsweetened beverages. 

             

            This means water, tea, black coffee.

             

            Sound extreme? Not really, extreme is forcing our bodies to survive on a diet that is freaking terrible for us.

             

            The result, lots and lots of FAT, SICK, and MISERABLE people.

             

            I am all about happiness, so please, don’t be one of them.

             

            Oh yeah, this also means NEVER EVER – EVER – EAT GLUTEN.

             

            Ancestrally, we didn’t eat any processed carbs, or even a carb heavy diet, and we sure as heck didn’t eat much, if any gluten.

             

            The longer you go without by the way, the easier it is to get past any carb addiction.

             

            Move your body over to this, our more ancestral and evolutionary format for eating and quite simply…. prepare to be amazed.

             

            This eating pattern puts Food Quality, Your Health, and FAT LOSS
            first… Crazy right? If you are carrying excess body fat, then it is
            something you should have done a long time ago. Now is your chance!

             

            Exercise SMART. Lift weights with intensity 2-4 x per week, never
            more than 1 hour, and generally far less. Walk as often as you can.
            Sprint every now and again when orthopedically ready. It not
            orthopedically ready, work towards it aggressively with smart
            programming, since sprinting is your birthright and few things beat it
            in terms of quality exercise.

             

            Spend more time on relaxation outdoors than you do now.

             

            Focus on SLEEP (chase 8-9 hours plus in a blacked-out room), and
            getting 30-60 minutes of sun daily. If you don’t get enough sun,
            supplement with some Vitamin D3, and think about changing your lifestyle
            or moving.

             

            If you do this FOOD for FAT LOSS plan, really truly do this, and
            don’t love me at the end of it… well, there is always a first time for
            everything.

  • MeLingua Isthmus

    I need to win. I’ve tried so many things now and I simply can’t get rid of my back pain. I’m not struggling that much with my weight: 19% bodyfat, 165cm, 60kg, but I’m having like constant back pain despite a really strong core AND back. My muscles seem to be in balance, as to the physicians and everyone I’ve talked to, but it seems I really need your professional advice in order to get to a healthy me .. again. I’ve been struggling with my back for more than 6 years now and am simply out of ideas what to do. It’s not that I’m that old, I’ll be turning 31 in February, but I NEED YOU!!!!!

  • ALLICAT5

    I WOULD REALLY LIKE TO WIN THIS PRIZE AS I HAVE LOST 20KG AND ARE NOW STUCK AND I EXERCISE EVERYDAY AT THE GYM, EAT 6 MEALS A DAY AND LOSE ONLY .2KG A WEEK. PLEASE TEACH ME HOW TO LOSE 20POUNDS IN 30 DAYS THAT WOULD BE AMAZING

  • Kathleen

    Is the Full Throttle Fat Loss workout builder the same as the Ab Strength Workout Builder?

    • http://DrKareem.com Dr. Kareem

      hey Kathleen,

      Nope – they’re actually different – the exercises are different, and the philosophies are different… for all the same reasons that there are differences between the two programs.

      Full Throttle Fat Loss is a program centered around recruiting your nervous system for fat loss and progressing your skill level quickly with exercise.  It’s meant to be able to be done with just a set of dumbbells and exercise ball.

      Ab Strength Guide is a program centered around super high-intensity, short-duration exercise programs that force you to use your core to stabilize through every explosive movement.  These are 10 minute workouts that use a variety of difference exercise equipment (although they’ve been proven quite effective with bodyweight alone): 

      Dumbbells
      Exercise Ball
      Bosu ball
      Medicine Ball
      Theraband

      You can totally do the workouts without this, but it’s a great way to mix things up and add dynamic surfaces to your routine if you’re short on time and want to get a flat stomach.

      The workout builders simulate the philosophies, exercise equipment, and programming for each Workout Program, in specific.
      :-)

  • http://www.facebook.com/people/Rosa-Maria-Barboza/100000488114035 Rosa Maria Barboza

    Dear Dr Kareem Samhouri,

    I have subscribed to DEFL Inner Circle, and I have been rebilled on January 20, 2012. The problem is that the site registered that my second payment is for the period from january 20, 2012 to January 21, 2012 (1 day), so it is considering I have no active subscription. In consequence I am allowed to attend not even webinar number 10. I’m on week 4 in the first month of the program. Also, so far I haven’t been allowed to access the Inner Circle, not even the injury prevention link. please help me with this, or I’ll never have a great day again… 
    And even your support pages are rejecting my password and user name. Sorry to write you from here, but it is the only means I had available.
     

    Sincerely,

    Rosa Maria Barboza
    One of your students from Brazil.

  • http://www.angelfire.com/theforce/ferret_rescuer/index.html Mrs_catseye

    hello, I am 60 years old with osteoarthritis which is at its worst in both knees and both hips. I can walk, not very fast, cannot bend at the knees without getting into genuine danger of collapseing to the ground and Not being able to get up,,,that really sucks. So I have put my own self on about a 1400 calorie a day diet over the last year and a half and have done what I could without the knee-bending and very very slowly lost about 45 pounds over the past year. Right now I am at 217 and holding, AND holding. Can’t afford the fancy-schmancy stuff  and am afraid to cut any further calories. NOW what? (actually I am on disability and cannot afford anything at all)

    • Chuck S

      Maybe walking sticks would help – reduce weight on the knees and exercise the upper body. And keep using them if you get better to exercise the upper body.  I bought some ordinary dowels to use. Kind of heavy ones. They’re probably a bit slippery on hard surfaces. I think I saw some real ones at Walmart for $19.

  • Haley

    I ordered the workout builder the other day and have not been notified about how to access the site.  Will I get an e-mail notification?  Or do I h ave to contact someone?

    Thanks

    • Trishia Joy Desesto

      Hi Haley

      This is Trishia one of Dr K’s CSRs, apologies for the delay in accessing your videos, kindly check your spam/junk mail as it may have rerouted there. We have verified your purchase and emailed your access page to your email.

      For future product related inquiries please contact http://drkareem.com/support/ and an agent will get back to you within 2 business days. Have a great day!

  • Karengggold

    you said 1 gram of protein per 1 lbs, so if i weight 175 i need to eat 175 grams per day?

  • Louise

    I enjoyed your promotional video (although I will say it was way too long and you started to lose me…;-)) and was extremely interested in what you had to say about 3-d exercises.  I also really enjoyed watching your demo videos. Excellent and very inspirational!!

    Because I am a senior (70) and have serious joint issues (arthritis and osteoperosis) my exercise program has to be cautious. That means that some of your more energetic suggestions would be unwise for me, but I certainly plan to follow as many of your suggested exercises as are possible for my particular situation.

    My goals are to be “lean and mean”.  I am a landscape design consultant and spend a lot of time working outdoors – it is essential for me to remain mobile.  I currently spend 20 minutes each morning after rising in doing special, targeted stretches and various strengthening exercises (given to me by my RMT) with a theraball and with theraband. (Weights are kind of out for me because I tend to drop them and break bones- LOL).

  • Tina

    i do have a question about the DELF workout. is the point the use the same weight for all exercises or should i use a heavier weight for some and lighter for others?

    • http://DrKareem.com Dr. Kareem

      Definitely adjust, Tina.  You should hit failure in every exercise.  That’s the goal…
      :-)

  • Sdlfkj

    the cheat day is someting that we never tried and i think its going to make a HUGE difference in our weight loss (me and husband). thx for the great tip. we had our first cheat day friday and it was great. the huby didnt even cheat that much, he was just happy to be able to enjoy his beer for once! we followed that by a smoothy/fast day on the next day.

    • http://DrKareem.com Dr. Kareem

      Awesome! 

      Yeah – the cheat day can make a big difference.  Think about it as a hormonal reset.  It’s not about craving foods all week and then binging (although that happens sometimes) – it’s about nurturing your body, and sometimes increasing fat intake and eating ice cream is the right thing to do – hehe…

  • Annie

     Thank you for sending out, as always, informative emails. I do many of the exercise from DEFL at my local gym. However, I do have to adjust other exercises as I don’t have, for example, a kettle bell. Instead, I may use a dumb bell. Dr K, it would be great if you could comment on substitute equipment, or is there a link to an article you may already have written on this topic I could read. Many thanks again.

    • http://DrKareem.com Dr. Kareem

      hey Annie,

      You’re welcome. 

      Sure, that’s a great article topic someday – I’ll keep it in mind.

      The short answer:  Yes, go nuts.  Substitute (safely) as often as you like.

      The more dynamic, the better, in my opion.

  • Laura Nyback

    My DEFL  DVD’s just arrived.  I will start on Monday (this is Friday).  I have watched work out 1A and 1B so I am familiar with the exercises.  I do not have a medicine ball.  I do have a ball that is about the same size but there is no weight to it.  Can I use that to start with?
    Bear in mind I am 58 and very out of shape.  The work outs scare me but I can tell they will work.

    Laura

    • http://DrKareem.com Dr. Kareem

      hey Laura,

      How are you workouts going so far? 

      I’m excited to hear from you!

      You bet – you can totally sub in the ball you have.  In fact, lots of people get started with bodyweight alone if they’re out of shape… even if they used to be in great shape! 

      No pressure at all – be sure to adjust to your level regularly.

      Keep us posted on your progress – looking forward to seeing the new you!

      -k

  • Canditoterry

    Is this for men?  I’m female and work out at curves for women but no heavy free weight lifting.   I’m also 68.

    • http://DrKareem.com Dr. Kareem

      Yep, this applies to both genders.  That’s a common question, and I’m glad you asked. 

      For more information, check the bottom FAQ on this page:  http://doubleedgedfatloss.com/

  • amy

    Hey Dr  K,

    OK so here’s the patheticness (is that a word?)of my situation. I have been trying for three weeks to get thru week one of DEFL but I am in the worst shape of my life and it feels hopeless. You see I, in my early 20′s I was a nationally ranked powerlifter with world records that still stand today, yet today I am 43 and can’t even get thru the warm ups without feeling like I may pass out at any second. So naturally I tend to skip that part and head straight for the lifting movement that my body is familiar with. Squatting is easy for me but I have a habit of keeping my head up as that is how we trained for the big lifts. I’m trying to focus on chin down. I have trouble with push ups because I have pain in both wrists so I am trying to use dbs to keep my wrists in a more neutral position but still by the end of the workout I am in pain and have inflammation. This is a daily pain that I have come to expect and just live with. I am hoping that the mission impossible program will help with that. I haven’t had a chance to even look at it yet though. I was a bit overwhelmed with all the info in this program so I am going slowly through it and piecing it together as the data integrates. I guess I wanted to give you some background but this is all just a long winded way of getting to a few simple questions:

    1. Should I give myself more rest between sets to catch my breath. I pushed on in my previous workout and had to stop at set 3 to keep from throwing up or passing out, but today I gave myself more time and took a bit longer to do the reps and was able to finish. Which is better?

    2. I expect that if I actually do the whole warm up with intervals that I will be out of gas before I even start the giant sets, so is it best to just start with the warm up and do that until I can get thru it and then add the sets in a few weeks ( it will probably take that long) or do a modified warm up of some kind that I can get through without burning up all the oxygen in the house. lol

    3. I also expect that because I have only ever trained in explosive movements that that is why I have no endurance for this program. That and I haven’t exercised in a decade! Am I in over my head here? I can see now how much damage powerlifting has done to my body and wish I had known then what I am learning now. Trying to assess all the damage and correct for all the compensation patterns is overwhelming as well. I’m all twisted up with something going on at every joint, and knots and trigger points everywhere. Where do I start? lol

    Well, I have more on my mind but I will leave you with that for now. I know you are really busy and I am very grateful that you take the time to answer questions. I feel that it is very admirable that you take the time to teach the material instead of selling a product take the money and run style. I applaud your sense or ethics and I am grateful.
    Namaste,
    Amy

    • http://DrKareem.com Dr. Kareem

      hey Amy,

      It’s so nice to meet you!

      I’ll definitely get to each of your questions, but one quick medical provision… have you had a stress test with EKG lately? 

      With a power lifting background and rapid shortness of breath, it’s a good idea to take a look and see how your heart rate and rhythm respond to stress.  Often times, there’s growth of the inner wall of the left ventricle of the heart from years of power lifting and the repeated Valsalva Maneuver.

      If this is the case, then you truly are experiencing fatigue quickly, because there is a bit less room in the chamber of the heart… don’t worry – this isn’t the sort of thing you often have to worry about, but it’s all about knowing your body and it’s limitations.

      For example, if your heart rate is going to spike with highly anaerobic, sprinting-type activities, then you could be hitting your lactate threshold way too fast, and that could be destroying your results. 

      Think about this from the perspective of overtraining.  If you push the body entirely too hard, it falls apart, right?

      Well, if this is happening internally and without your knowledge, it could be the reason for the lack of your results…

      Ok, so I hope this is useful for you – no pressure, but a stress test will help you either way and is a smart baseline. 

      Onto your questions… pasted again below with responses:

      Amy:  1. Should I give myself more rest between sets to catch my breath. I
      pushed on in my previous workout and had to stop at set 3 to keep from
      throwing up or passing out, but today I gave myself more time and took a
      bit longer to do the reps and was able to finish. Which is better?

      Kareem:  Within each set, push hard.  If I indicate that you should get “10 cumulative reps” then you should do as many reps as you can, rest for the minimum amount of time necessary to get one more rep, and then push on.  Keeping good form, but always pushing…

      However, if I do not indicate “cumulative” then you should stop when you hit fatigue on any given exercise, dictated by momentary muscular failure (MMF). 

      As for in between sets, rest extra and recover.  The goal is to provide adequate recovery and get the most out of the next set.  If you’re not recovering, you’re done for the day.  You’ve already gained what you can from today’s workout, and you should come back for more beating tomorrow :-)

      Amy:  2.
      I expect that if I actually do the whole warm up with intervals that I
      will be out of gas before I even start the giant sets, so is it best to
      just start with the warm up and do that until I can get thru it and then
      add the sets in a few weeks ( it will probably take that long) or do a
      modified warm up of some kind that I can get through without burning up
      all the oxygen in the house. lol

      Kareem:  Please modify the intensity of your warm-up, but keep the concept of interval training going.  Building interval training tolerance is an important part of the process.  I’m betting you’re putting a lot of pressure on yourself to perform, as well.  Don’t do that… just keep the scale in mind:

      0 = no effort whatsoever
      10 = passing out fatigue

      On your low intervals, you should be at a 3 out of 10 – like a bit harder than laying in bed.

      On your high intervals, you should be at 9 or 9.5 out of 10 – like almost fading in/out, but not quite (provided there are no cardiac or health concerns)

      If you have to take more time to recover in between intervals, so be it… without recovery, you’ll never be able to hit those higher intensities during your high intervals. 

      Amy:  3. I also expect that because I
      have only ever trained in explosive movements that that is why I have
      no endurance for this program. That and I haven’t exercised in a decade!
      Am I in over my head here? I can see now how much damage powerlifting
      has done to my body and wish I had known then what I am learning now.
      Trying to assess all the damage and correct for all the compensation
      patterns is overwhelming as well. I’m all twisted up with something
      going on at every joint, and knots and trigger points everywhere. Where
      do I start? lol

      Kareem:  That definitely has a lot to do with it.  You’ve focused on training 1 or 2 energy systems for your entire life, and now we’re asking for #3, along with every smaller muscle in between.  When muscles haven’t been used in awhile, they signal sub-sensory pain signals to the brain, and everything starts to hurt or pull out of place…  Just work on getting in touch with every muscle you’re using, and you’ll start to feel them work for you pain-free.  Have patience with this process and think about what the muscle is missing… for example:

      Is the muscle missing strength?  or length?  or endurance? 

      You get the idea… one step at a time, but take a smart approach to your body.

      *********

      It’s my pleasure, Amy. 

      I’m proud to be a part of this process with you.

      -k

  • http://thebookbargin.co.uk/ Ken Furniss

    some good stuff in there liked it thanks

  • Jagdish

    Jagdish
    Can not open the link

  • Stan

    Hi Dr K, I am in the 15th week of your FTFL program and have had great results. I am planning to move on to DEFL next. First though, was thinking of repeating the last 4-6 weeks of FTFL in order to improve on a couple areas. At age 60, I find pushups and pullups the most difficult. Core and lower body work is not much of a problem. Is this a good idea, or is going to DEFL right away a better choice? Also, if I opt for some of the additional offerings, will they add much time to my normal workout? One last question: the DEFL program appears to be only four weeks of workouts. How long is the program good for? Do I just repeat it once I get through the last session? Thanks for all the great inspirational messages you are always sending us!

  • VG

    Dr. K, When I pressed the ” Read more” link, the screen imperceptibly changes, by scrolling down the article appears.  May I suggest that you remind your readers to 1. click the “read more” link and 2. then scroll down.

    • http://DrKareem.com Dr. Kareem

      thanks everybody for the comments on the ‘read more’ link – we’re going to restructure this on article pages, so it automatically displays.  If you’re currently experiencing this issue, may I suggest you copy and paste the url into a different browser?  (like from Internet Explorer to Firefox or something)

      thanks!

  • VG

    Thanks for the helpful info.  It takes some time for it to seep in, but then it starts to make sense.

  • Andy Sidlow

    Cant open the link !

  • Tuiappelman

    link doesnt open

  • Tuiappelman

    link doesnt open

  • Passion4travel

    What about using the shelled hemp hearts? It supposed to fill you up, give you a great metabolism and to have all the minerals, proteins and vitamins that you needs.
    I just started using them and I feel great. Not hungry at all…

  • Rhonda

    The read more link.  It has been a problem off and on for months.  

    • http://DrKareem.com Dr. Kareem

      Thanks Rhonda – I wasn’t aware… it’s been working every time for me.  I’ll ask our tech team to look into this right away.  I appreciate the heads up. 
      :-)

  • Rnosel

    link doesn’t work

    • http://DrKareem.com Dr. Kareem

      which link isn’t working for you?

  • Dali

    Dr. K. What about legumes-beans and lentils? Should I include them into the diet. And one more- What do you think about buckwheat? 

  • sanett

    how do i loose weight

    • Marygforhealth

      email me.  marygforhealth@gmail.com  i’ll send you a link that will breathe new life on safe , healthy  and Fast  2-5# per week

  • Marius

    Dr K

    Another question : you mention a out taking aout 50 g of omega 3 daily. I indeed take fish oil daily and have found joint etc benefit. My question is what about the caloric impact of taking up to 50 g of fish oil daily as it is quite calorie dense ?

  • Mpr36935

    Hi Dr K

    Great articles and work ! Question: you mention in trick 10 the best sequence of eating is protein, good fat then non starchy veg last. Make sense. Do you mind explaining the reasonig behind this sequence ? I’d like to understand some of the science behind the sequence. Why ? Well, because I am interested and secondly because i actually do the opposite. My amateur reasoning is I first ” fill ” with veg then eat the rest, protein last. My logic behind this is fill with veg as it’s easier to digest then eat the protein which is generally harder to digest. By following this ” mechanics” I have lost over 30 kg in 2006/7 and kept it off , of course I excersise as well. As I would like to drop another 10 or so kg I would like to understand the science behind your proposed sequence of eating, perhaps it is a better way to go. I look forward to your or any other reply that can help me in this regard. Thanks for the great forum and advice. By the way, I am 43 and live in Australia, hence the metric units above :)

    • Marius

      Sorry, first post error above, my name is Marius, not mpr36935 :)

  • Ian

    Dr K
     
    Your methods are fabulous.  I am 6″ 2 and was a college rugby player about 20 years ago.  Since the time I stopped playing, I got married, had kids, got busy at work, and added weight until I was 220 lbs and 30 % body fat.  That was 2-years ago and I was referred to as am ex-class athelete now going to seed – harsh but very fair!  Probably down to too much bread, pasta, beer and no intensive training! 

     I saw a picture of myself on the beach in the Summer of 2010 and decided to act – enough really was enough and I have the photographs to prove it.  Since then I have been using you, Mike Geary and Isabel DL Rios and have got to 195 lbs and am now at 15 % body fat ( I think that is a loss of 35 lbs fat and an addition of 10lbs muscle?) and am probably in as good a shape as I have been for years, and also down to a 32″ waist.  My aim is to get to 11 0r 12% for the summer. I have the photographs of this now as well, which are much easier viewing! 

    To add to the carb debate, the lifestyle I am now on is that of my childhood and the one advocated here: effectively meat and 2 veg – the classic British diet when we were all slim!   I only each starchy carbs at lunch time or post workout, to prevent the insulin spike in the evenings – and I find this really works and keeps me pretty lean.  I also take a fish oil and vitamen suplement and a post work out shake.  Whenever I want to get leaner (pre summer holidays or post Christmas for instance) I avoid alcohol, potatoes, pasta, rice and bread completely for about month. 

    The advice in your blogs is really good and you guys really know what they are talking about.  If your readers do your research, all the smart advice is the same – eat clean 90% of the time, avoid starchy carbs PM, drink in moderation 2-3 days a week max, sleep lots, avoid stress, and when you work out, absolutely smash it (but don’t get injured) - because turning up is just not enough and intensity is what matter!

    I have not felt this good in years – thank you so much.  Best wishes, I just love your work and tell everyone about it.

    Ian

    • http://DrKareem.com Dr. Kareem

      hey Ian,

      I’m so proud of you! 

      Awesome work, my friend!  I love hearing stories like this, and I really appreciate you sharing what’s working with everyone here. 

      Listen up, everybody – he just laid out a simple plan to see your body transform.  It’s not rocket science – it’s about dedication, and the realization that you can do anything you want if you just take it one step at a time.

      Ian, your ah-ha moment and intensity realization are what everyone needs.  Thanks for sharing, and keep up the great work.

      I’d love have you post up here and help anyone you can out from time to time.  Also, I’m here for you.

      -k

      • Ian

        Dr K

        Thank you, I’ll help in any way I can.  I meant to say I love your work out builder too and particularly the fat loss, stabilise, muscle build rotation system.

        Best wishes

        Ian

  • Amy

    Hey Dr. K,
     Just so I get this straight. Am I correct in that I should do a posture assessment and then do corrective pre activation sets prior to every workout. Is that different than the mission unbreakable program? or should I be doing both?

    I’m so confussed. It’s to much information.
    help!
    Amy

    • http://DrKareem.com Dr. Kareem

      hey Amy,

      Great question!  Didn’t mean to confuse you…  One step at a time – no need to master this today; as you gain familiarity with the exercises, you’ll be able to add more “technique” each time.  For now, just work on adding one thing you remember every 1-2 times you work out, until it makes sense and fits together.

      But, to answer your question…

      You should do a posture assessment about once per month, not every day.  Mission Unbreakable will help you work on your areas of restriction that are leading to poor posture. 

      As for the corrective exercises, these are great to do before you work out a particular body segment.  For example, let’s say that you have forward shoulder and forward head… Here’s how this would work:

      1) Assess posture and determine this (repeat postural assessment 2-4 weeks later to monitor progress)

      2) Pre-upper body exercises, or pre-routine, build in a set of Middle Trap on the ball and Lower Trap on the ball, along with Modified Tree Cutters (works on restoring your shoulder posture.)  While doing these exercises, make sure to keep your chin down and tucked in a bit (axial extension) in order to train these muscles to be active with proper neck alignment. 

      3) Do your workout.

      4) Use Mission Unbreakable to overcome any tight areas you might have, tissue restrictions, or lack of mobility.*

      *NOTE:  Mission Unbreakable can also be used pre-workout, and it’s awesome for that, but if you’re already working on the “pre-activation exercises” this can distract from your intensity and heart rate after warm-up, so I tend to move it to the end of a routine.  If flexibility or tissue restriction (rather than muscular strength imbalance seem to be the culprit, then you just skip #2 and do MU before your workout.

      • Amy

        Thank you.
        That was very helpful. I do have the forward rolled shoulders and head so it was perfect. I also have very tight hip flexors, mostly on the left, that often cause spasm at night. And this causes my low back to be swayed as well. Should I do the corrections in the low body assess and correct video as well prior to workouts?

        again thank you!
        Amy

      • Belinda Binna

        If I could afford your program I would grab it right now! It’s probably the cheapest it will ever be, but when the Rand/Dollar exchange rate it 1$ to R8.15 it’s quite expensive from my side of the ocean.
         
        So instead of paying $147 I will pay R1198.05… ouch… so now I just enjoy reading your blogs and all the Newletters you send my way. Thanks for those, they are really helping! Even by just eating right I’m already well on my way to a healthier me.

  • Lex

    Great article, but I don’t think it’s wise to advocate NO starchy carbs without caveat. I know it’s common to do that on the internet these days, but if you do sports intensively and you cut starchy carbs you can seriously mess up your adrenals and it happened to me. There’s a big difference between a pre-diabetic overweight non athlete and a sportsperson with no insulin problems who only just wants to be a bit more ripped than nature intended, and I am only just recovering from total adrenal meltdown and mineral/B vit deficiencies caused by 18 months low carb suggested by a well meaning but irresponsible trainer. My carbs came only from fruit and dairy and my meat intake went up a lot, causing it’s own digestive problems which further messed my system up. I never felt so awful in my life (as though I was ill all the time), and lost a huge amount of power in my workouts. The weightloss also stalled after a while and when I started eating quinoa, oats, spelt bead again I filled out again within a week, which suggests to me that the shrinkage wasn’t really “weight loss”.
    I look back and think, why didn’t I listen to my body, but it’s hard to resist the constant bombardment from all sides about eliminating starchy carbs.
    Take a moment and think that no eating culture any where in the world comprises the elimination of a food group and all traditional cultures have starches as a basis, from India to Japan and Africa. Starches don’t make you fat. Eating too much, moving too little and bombarding oneself with toxins does.

    • http://DrKareem.com Dr. Kareem

      hey Lex,

      I hear you loud and clear, and I think you’ve brought up some great points.  My personal stance on starches isn’t as extreme as Chris’s, but I do believe that this produces awesome results for tons of people.

      From one side, Chris is on point with this… and it’s the way humans were meant to eat.  I know he’s a big fan of the Paleo Solution Diet, so a lot of the premise of his ideas were formed either before reading that or in correlation to what Robb Wolf has explained.  This is a great resource, fyi.

      As for my consumption of starches, I do eat some, but a limited amount, and I see value for quick energy in athletes. 

      Remember, Chris is talking about fat loss, in specific, where starches don’t necessarily have a great role.

      One other thing to point out is that fruits and protein don’t always react well together… most fat loss diet experts will tell you that fruit intake should be extremely limited when it comes to fat loss. 

      From my perspective, I LOVE fruit, but the high sugar content is bad for rapid fat loss.  Vegetables (both cooked and raw) are my favorite choice for acute fat loss goals.  As for sustainability of energy with  sport, there’s another argument to be had there…

      As for other cultures, good point…. but there are so many differences in diet and lifestyle in other cultures, from stress level (causes inflammation when high) to activity level (walking around instead of driving), to the amount of preservatives used in our foods (again, causing inflammation of the gut), etc.  Each one of these components makes a difference in your body’s reaction to starches. 

      Awesome discussion, and thanks for commenting!

      • Alison

        Dr. K, you did not address the GI distress concern! I have done the low carb, no fruit/starches before, no dairy, and……my husband could not stand to be around me because I had severe gas! it was terrible!!! I have currently found a place for some sweet potatoes, starchy squash, rice, and fruit (especially apples, which seem to help GI). If I omit the starch completely I do not even think I am digesting 1/2 the food I eat, lol! Also, what if you are a vegetarian (which I am NOT, btw, just wondering)? how to get protein? And, if I am 5’3″, 122 lbs, athletic build (I am a personal trainer, yoga instructor, etc.) how much weight should I expect to lose on this diet?

  • Shital Naik

    Hi Dr K. I am a strict vegetarian (no eggs as well) but am not vegan. 
    Thus i do consume dairy. 
    How do i ensure that i get enough protein and that i am eating correctly? 
    Is it ok to consume quinoa/legumes etc as my protein intake? 
    What would you recommend as balanced meals for breakfast, lunch, supper & snacks? Oh and i have one other problem. I have PCOS and thus am insulin resistent. 
    Please can you help me as i am really struggling. Thanks

    • http://DrKareem.com Dr. Kareem

      hey Shital,

      Thanks so much for posting up here! 

      Unfortunately, nutrition isn’t my area of specialization, so I’m not able to give you specific meal recommendations, etc. 

      However, I don’t think that there’s anyone in the world more qualified to help you in this area than Isabel de los Rios – you can learn more about her here:  http://budurl.com/DietSolutionPlan

      hope this resource helps you!  You’ll be there soon :-)

  • Dave

    In case you readers out there haven’t noticed, your BLOG posts are identical.  So where’s the 7 different ones as advertised Doc?  I’m almost 65, in good shape and a bit on the abrasive side.  Care to elaborate on my observation?  Dave

    • http://DrKareem.com Dr. Kareem

      hey Dave,

      Maybe you’re not seeing that I’ve been adding a Method every day?

  • Dfarrich

    I bought your DVD’s and anxiously await their arrival. 

    • http://DrKareem.com Dr. Kareem

      hey Dave,

      Fantastic!  Thanks so much for your trust and loyalty.  You’re awesome.

      I can’t wait to hear how your workouts are going – be sure to stop back up and let us know, ok?

  • http://www.facebook.com/profile.php?id=1273281957 Suehay Diaz

    Hi Dr. K, So I have a question. Should I purchase the DEFL system at your site, or will purchasing the above videos include the program? In other words, is this the DEFL system, or just the workouts in dvd format?

    • http://DrKareem.com Dr. Kareem

      You’ll definitely get both, Suehay!

      Glad you asked!

  • http://www.facebook.com/people/Rosa-Maria-Barboza/100000488114035 Rosa Maria Barboza

    Hello Dr Kareem, very interesting article, indeed. I have done 16 weeks of your Full Throttle Fat Loss program. I felt so well that I subscribed to your  Double Edged Fat Loss program. I’m doing the first week work out and I have attended two modules of your Webinars. Cool! But I had a little trouble doing Vertical Dumbell triceps push ups and spider push up. I mean I cannot lower my body as much I should. What can I do to improve it? Or will it improve in time?

    • http://DrKareem.com Dr. Kareem

      hey Rosa Maria,

      It’s a pleasure to meet you!

      I’m really glad you’ve had such an awesome experience so far, and I’m happy to help :-)

      It will improve in time – the key right now is to do one of two things:

      1) when going for intensity, just do partial push ups, it’s totally cool.
      2) when going for strength, add an isometric hold (10 seconds) just before your “weak spot” in the movement.  Make sure your core is tight and add this to every rep – it’s the best way to beat a plateau.

      You’re still getting a ton of benefit from the unstable surface, but just make sure you’re safe and be patient.  I’m confidant you’ll amaze yourself.

      Charge on!

  • jujubean

    I’m 50,  training for Ironman and borderline anorexic. How can I get my cals. up without piling on weight. I understand that in this state, I may not be at a set-point and will probably gain. I don’t want to gain a lot of weight rapidly. Ideas? And NO, YOU DON’T WISH YOU HAD THIS PROBLEM. :)

    • http://DrKareem.com Dr. Kareem

      hey Jujubean,

      I’m so glad you decided to reach out.  I’m here for you, as are all other readers on this blog.

      Increasing calories by about 50 per day each week is usually an easy way to control what happens with your weight.  Also, keep in mind that you’ll need to resistance train if you’re interested in maintaining leanness while training for an Ironman and increasing your caloric intake.

      Also, please consider reversing what “typical anorexic thinking” is… instead of starving then exercising, think about eating, waiting 30 minutes, and then resistance training.  This will help bias the delivery of muscle glycogen for muscle growth, which will increase your metabolism while helping you increase caloric intake.

      Lastly, training for an Ironman is a long road, and an amazing one.  Gaining a little bit of weight now is not a problem, necessarily, with all of the training you have in front of you.  When you alter caloric intake, your body will tend to inflate a bit, temporarily.  This is part of the process, but much of it will be water weight, and as soon as you build enough base to add muscle, things will reverse.

      I’m proud of your for commenting, and I’m wishing you a ton of success. 

  • NANCY SMATHERS

    I AM 58/FEMALE AND HAVE ABOUT 50-75PDS TO LOSE.
    I HAVE A TORN MENSCUS IN ONE KNEE AND A MCL TEAR IN THE OTHER
    WHAT KIND OF EXCERSISE DO YOU RECOMMEND.

    • http://DrKareem.com Dr. Kareem

      The key is to exercise around your injury, rather than aggravate it.  I actually have prepared an entire 60 minute webinar on this called “Exercising Around An Injury – Your Newfound Opportunity To Get In The Best Shape Of Your Life”

      It’s on http://DoubleEdgedFatLoss.com <— link above to the DVD's will include this, fyi.

      Just make sure you're only helping your body, not helping.  Progress every day; be relentless, and follow the right program that will balance out your body and help you get in the best shape possible, as fast as possible.

      Clearly, I'd recommend DEFL, or I wouldn't have created it.  It's meant for people just like you… and I'm sure it'll help you in a tremendous way.  Sincerely, it's my heartfelt recommendation, business aside. 

      I created this program to answer this question for all of you out there who have joint pain, excess weight, history of injuries, and a lot of confusion about exercise.  It's all about starting in the right place and working your way up.

      Step 1 – Watch the presentation I mentioned above and take notes.
      Step 2 – do Week 1A workout. 
      Step 3 – begin your educational process in the educational center of DEFL and empower yourself to conquer your weight issues, once and for all.

      To your relentless success,

      -k

  • Ed

    About the 10 grams of fish oil…taking that each capsule is 1000mg, that’s 10 pills a day. If it’s 10 grams of omega-3, taking that each capsule is at 30% strength, that’s over 30 pills!Besides that point, doesn’t the Institute of Medicine Food and Nutrition Board and the American Heart Association recommend against taking more than 3 grams of fish oil a day?  Isn’t it dangerous to overdose? 

    • http://DrKareem.com Dr. Kareem

      hey Ed,

      The Kiwi is super busy right now, but I’ve asked him to pop on and comment when he has a moment.  He’s the expert here, so I’d prefer to let him answer your concern.

      Great question!

      • http://DrKareem.com Dr. Kareem

        Ok, so Chris is the man!

        Here’s his response, now recommending much lower doses of fish oil after 30 days: 

        Take down some high quality fish oil with every meal. Work up to 2-3 grams of combined DHA/EPA per meal.

         

        Daily amount as follows:

         

        2-4 grams total EPA/DHA per day if you can see your abs even
        when sitting, never eat any grain fed meat, have no auto-immune
        or inflammatory issues, and none of your joints hurt, ever.

         

        4-8 grams total EPA/DHA per day if you are carrying excess
        flab, any of your joints hurt, or you suffer any form of auto-immune or
        inflammatory disease. If you are anywhere in between, I recommend you
        build up, hold the slightly higher dose for four weeks, then go back down to 2-4 grams total EPA/DHA per day.

         

        Divide your daily intake across your meals equally.

         

        Trust me on this, it may take some working up to, but the results are
        outstanding. It will also help your BRAIN, and recent science suggests
        even the health of your telomeres (the ”caps” on your DNA).

         

        NOTE: Hold this dose for no more than four weeks, then DROP DOWN.
        Don’t make a big deal of this – this is an intervention – the FOCUS IS
        ON FOOD.

        Great question. A few reasons for the change:

        1.
        SCIENCE is showing that beyond a certain point, saturation occurs and
        you simply exceed the ability of the cells to suck in the DHA/EPA. In
        other words, while it works a bit and it is a smart idea to have more
        Omega 3′s in the diet than the standard American diet, simply just
        pounding more in cannot force the process of reversing inflammation (by
        changing the balance of lots of n6 to lots of n3) to go any faster
        beyond a certain point. Further, long term high dosing can lead to the
        potential oxidative problems, especially at the liver, if we end up with
        very high levels of polyunsaturated fats (yes, that is all
        polyunsaturated fats, including DHA/EPA). So, my top level guidelines,
        even short-term for people starting out, came WAY down.

        It is
        becoming more and more obvious that massive limiting the Omega 6 load is
        in fact, the more important part of the n3:n6 picture. Don’t get me
        wrong, there are still a TON of health benefits to regular sufficient
        consumption, but the super high doses no longer appear to be supported
        across the board, and there seems to be enough science suggesting that
        big dosing (especially long term, see 3 below) may not be a good idea at
        all.

        How much DHA/EPA to supplement with becomes the next question.

        2.
        I STILL think that increasing DHA/EPA intake can assist with
        inflammation, but we know we don’t want to take it too far. I know this
        from reading, and from my own experience with clients. The devil is in
        the dose. I can still find a LOT of science that backs up far higher
        than baseline doses, which is why i give a 30 day recommendation here at
        the 4-8 grams combined EPA/DHA per day. This is still a tiny bit higher
        than some people recommend, and a great deal lower than some others do.

        More science will show if this is right or not, or if it needs
        to be slightly higher/lower. The fact remains that short term slightly
        higher dosing along the lines I gave her definitely makes any inflamed
        bits (gums, joints etc) still feel almost instantly better, like they
        did with the older, higher doses, but at a far lower dose. This seems a
        safer bet to me.

        3. WAY too many people took those short term
        guidelines and ran with them….. and ran with them… and ran with
        them…. which shocked me. I hadn’t published those guidelines publicly
        before, until I started sending newsletters reserving it for people I
        was dealing with personally and I was shocked (and am still shocked) by
        how many people thought that if 4 weeks a 20 grams say was good, then 12
        weeks at 20 grams was better, or 10 weeks at 100 grams (yes, I am not
        kidding) was better still. Further there were people who thought that
        they could go and swill something massively high in Omega 6′s and it
        would all be fine if they just kept the Omega 3 loaded up in excess of
        the Omega 6 intake. That is not the case, and never was, limiting n6
        load is number one. Intervention means just that, so to be honest,
        regardless of where the science takes us, I would not publish those
        recommendations again for what I call the “overly enthusiastic” factor.

        4.
        Current dosing: why did I select the current upper limit? I based the
        upper limit on 75% of what could be expected to be ingested by a human
        adult eating 200 grams of wild caught salmon 3 times per day. This is
        not an overly large amount of fish in reality, allows a higher dose for
        those short term inflammatory benefits, brain benefits and the host of
        other benefits so thoroughly documented (just try a search in pubmed),
        without letting anyone run for a long time at anything approaching supra
        maximal doses, at least as they could be defined by what humans could
        actually get from a healthy DIET. I can see plenty of upside to eating
        salmon 3 x per day, (as long as it was a clean, wild caught fish) no
        downside, so I am very happy with the “high” dose here of 4-8 grams of
        combined EPA/DHA per day, even if someone were to get over enthusiastic.
        Call it the best of both worlds. People regularly eating plenty of cold
        water fish could lower their supplementation (or remove it altogether).

        Hope that helps answer that one mate. Whew! This reply is probably going to end up a blog post….

        • profat27

          Hi dr k im a 61 in tall female and i weigh 150 i have just put on 30 over 2the last year i work out 2-5 times a week 1x with a personal trainer but she says im in starvation mode bc i dont intake enough calories per day and until i reboot my metabolism ill just keep gaining how do i reboot? Please dont just say eat more.

  • Jbcoatings

    I have the DEFL system from Dr. K and am just starting to work out….today!  I am a little confused though as you say that I only really need to do the excercises you give in your system.  I can still do weight training in conjuction as well or is that going to hinder my progress?  Looking forward to getting leaner as this is my “new life” not “new years” resolution. 

    • http://DrKareem.com Dr. Kareem

      Congratulations on investing in DEFL.  You’re awesome.

      You can definitely still do your routine, but I’d suggest that you work on just DEFL for 30 days and then start to mix and match from there.  The reason is, you’re bound to be exhausted, and I want to prevent overtraining effect from hindering your results.  Plus, we’re stimulating greater recruitment of your nervous system to your muscles, in an effort to help you get more from your current routine the next time you go back.

      Lastly, workout vacations from a particular routine are very helpful and often produce better results when you go back. 

      Does this help?

      • Jbcoatings

        Dear Dr. K  already started working out and I do keep active and feel if I get too tired I will go easier on workouts but do play about 45 games of hockey a year and coach my kids hockey team so am hoping I fit enought to be able to do both.  Just had to get started.  Also I have a link for online program and would almost prefer the hard copy version to look over rather than on the computer is there a difference then in cost?  Thanks Jim

        • http://DrKareem.com Dr. Kareem

          Hey Jim,

          Very cool.  Typically, the DVD’s are $297, but I have a discounted link above… since this sale won’t last that long, I’ll probably delete this comment eventually in an effort to be fair to others.

          Right now, they’re $200 off, so it’s a great deal!

          Keep me posted – happy to be working with you,

          -k

        • http://DrKareem.com Dr. Kareem

          Hey Jim,

          Very cool.  Typically, the DVD’s are $297, but I have a discounted link above… since this sale won’t last that long, I’ll probably delete this comment eventually in an effort to be fair to others.

          Right now, they’re $200 off, so it’s a great deal!

          Keep me posted – happy to be working with you,

          -k

  • Gilles Bricault

    Hi Dr.K
    My name is Gilles,

    I am a 52 years old diabetic with 50 pounds overweight. I am on insulin full time (20 to 24 units at every meal). Blood sugar levels are regularly between 8 and 13 mlmol as i am quite insulin resistant and i would like to start a training and fat loss program. My doctor approves but he suggests a moderate start.How can I use your program, considering the big amount of insulin that I take and that makes me gain fat. What should i do?

    • http://DrKareem.com Dr. Kareem

      hey Gilles,

      It’s so nice to meet you!

      Actually, the general advice for this situation (very common, and my mom deals with the same thing) is to monitor blood sugar every 5-15 minutes while exercising for the first couple of weeks, in addition to pre & post workout. 

      Once you have an idea how your body is responding to each level of intensity, you just adjust to create blood sugar stabilization.  It’s definitely a good idea to stay in conversation with your doctor throughout, but you own your own results.  Make sure you keep track and use a log… provided you feel safe and your doctor agrees (if not, do this with a Physical Therapist present at first), it’s all about trial and error. 

      It used to be thought that 40-60% max heart rate was the target range if you were diabetic… while this still works, it’s not the fastest path to weight loss, and I’ve seen even better results with close blood sugar monitoring and more intense exercise. 

      If you want to play it safe (a great idea), just start at 40% max heart rate and stay there the entire time you exercise (avoid rest breaks and adjust intensity).  Next week, go to 45% and see how your blood sugar responds.  If there isn’t a big fluctuation, you can start monitoring pre, mid, and post sessions… eventually, wean off and correlate to how you feel, as a measure of Rating of Perceived Exertion (RPE).  This is a scale of 0 to 10, where:

      0 = no effort whatsoever

      10 = impossible

      You’ll start to notice that at a “7″, for example, your blood sugar spikes or falls… so that’s too high and you should back off a bit for 1-3 weeks before you increase intensity again.

      Blood sugar response comes from exercise (in Type II Diabetes exercise acts like insulin), but fat loss comes from alternating high intensity with rest periods.  Naturally, prioritize what’s most important in your body first and stabilize your sugar response to exercise.  Then, build intensity and work on fat loss.  When you do things in this order, it works better.

      Does this help?

      • Desi

        I agree that exercising as a diabetic can be challenging.  If your sugar levels are already high exercise can actually raise it even higher so you have to monitor your readings.  For me its the large muscle exercises that seem to help reduce sugars better - like squats. 

    • http://DrKareem.com Dr. Kareem

      hey Gilles,

      It’s so nice to meet you!

      Actually, the general advice for this situation (very common, and my mom deals with the same thing) is to monitor blood sugar every 5-15 minutes while exercising for the first couple of weeks, in addition to pre & post workout. 

      Once you have an idea how your body is responding to each level of intensity, you just adjust to create blood sugar stabilization.  It’s definitely a good idea to stay in conversation with your doctor throughout, but you own your own results.  Make sure you keep track and use a log… provided you feel safe and your doctor agrees (if not, do this with a Physical Therapist present at first), it’s all about trial and error. 

      It used to be thought that 40-60% max heart rate was the target range if you were diabetic… while this still works, it’s not the fastest path to weight loss, and I’ve seen even better results with close blood sugar monitoring and more intense exercise. 

      If you want to play it safe (a great idea), just start at 40% max heart rate and stay there the entire time you exercise (avoid rest breaks and adjust intensity).  Next week, go to 45% and see how your blood sugar responds.  If there isn’t a big fluctuation, you can start monitoring pre, mid, and post sessions… eventually, wean off and correlate to how you feel, as a measure of Rating of Perceived Exertion (RPE).  This is a scale of 0 to 10, where:

      0 = no effort whatsoever

      10 = impossible

      You’ll start to notice that at a “7″, for example, your blood sugar spikes or falls… so that’s too high and you should back off a bit for 1-3 weeks before you increase intensity again.

      Blood sugar response comes from exercise (in Type II Diabetes exercise acts like insulin), but fat loss comes from alternating high intensity with rest periods.  Naturally, prioritize what’s most important in your body first and stabilize your sugar response to exercise.  Then, build intensity and work on fat loss.  When you do things in this order, it works better.

      Does this help?

  • St_56

    How to lose belly fat in 4 weeks

  • fat man

    hey what sorce of protien should i use am a vegan ? 

    • Meowzer

      Rice.

      • Colin

        What planet are you on Meowzer, rice has less than 7% protein, it’s mostly carbs.

        Fat man you nee Whey or Soya protein powder that you can add to you food or take as a protein shake.

        • Karenshere629436

          Colin,
          Actually, there is a great vegan rice protein product from Sun Warrior.

          It’s made from fermented brown rice. One serving has 70 cal, 17 g pro, 3 g carb, 1g fiber. It has a complete amino acid profile as well. It’s one of many sources of protein I use including egg and whey protein.

          Men should not use soy it disrupts testosterone and estrogen balance.

        • Twisi

          Soya is not a good option – unfermented soya encourages stubborn belly fat. The traditional super healthy Japanese diet contains femented soya & only in small portions.

    • Christopher Nagy

      Quinoa; it’s a complete protein with good fiber. Look it up.

    • jack’s dad

      i’d go with chris on the quinoa as it’s not actually a “grain” and relatively low glycemic so you’ll get the protein you’re after without the nsulin spike/elevated blood sugar levels…but i don’t know nothin’ cheers

  • http://DrKareem.com Dr. Kareem

    hey everybody,

    Mary – thank you for the helpful words of inspiration.  While I understand your intentions, I  disagree with your conclusion. 

    Nutrient density is super important (we’ll talk about this in Method #2), and caloric quality is HUGE in weight loss.  With that said, exercise is extremely important, and the most important part of weight loss.  Without it, it’s impossible to create long-term health and sustained results.

    As for your kind offer, I’d encourage anyone here to get involved with each other and learn.  Please help one another.  That’s what this is all about.

    As for soliciting clients, uncool… the information being provided here is GOLD, and tens of thousands of people have already successfully followed my programs, words of advice, etc. and gotten phenomenal results.  I think it was a bit bold of you to make such accusations that my “methods don’t work.”

    As for the average person in the gym, you mentioned quality of food… what about quality of exercise?

    Let’s not be shortsighted… hours of cardio on equipment meant for people of ‘average sizes’, sessions inspired by unqualified trainers, and a lack of intensity with effort + the wrong exercises leave many people discouraged… however, there is a better way!

    Go ahead – challenge me – do the DVDs, then say they don’t work.  But… let’s be sensible.

    To all of you reading this – I love you – you’re my inspiration – I truly am here to help, and I’d appreciate you.  This isn’t about business… this is about your health, and there’s a great solution for you.  I can, and will help you.

    have a great day,

    Kareem

    • Nharland Riverdaleschool

      kareem, your integrity shines through! well said! :)

    • Sunithha C Bose

      Hi there,

      Very positive response and it is true, your exercise consist of power pack work on a  gamut of muscles with a given span of five minutes. Thats what I experienced about body transformation mini circuit, I have become your ardent fan, never saw results with any other exercise like I did with Dr K. I am sure the present live program will be actioned and result oriented pack. Wish you all the best. As for Mary you are transgressing into an area with self claimed comments good for you if things have worked out for you and you have the right to express your thoughts but tell me did you try out Dr Ks exercises?

    • Marygforhealth

      I actually have tried to contact you, often Dr. Kareem, with no results. I’m really glad to see you replied to this. I do believe you are genuine in wanting to help others!  I actually  have purchased and used your products, but mostly I am a 3 time graduate of P90X. I need the strength, because as I said, at 48 I am still an athlete, I play basketball 5 x a week. ( Men’s basketball).  I needed the strength to prevent injury in the “non contact” sport. Ha!  anyway, whether your readers believe it or not I had no intention of “advertising” on your space..I do believe what you have to offer is a part of the “recipe”.  After 20 yrs of exercise and recently clean eating for more than 2 yrs, with the P90x for a year, it did not produce the desired results.  For my husband either.  I’m just saying, I think there are alot of readers like me…. hoping” this will be the one”, or that “I must not be doing the exercise correctly.”   I believed that too, which is why I discovered your site to begin with. However , I did not see it any different than what I had been doing. When reluctantly  I tried this other program..the first week 4#, second week 3# right off my belly!  I was only needing to lose 10#  .  I started out 5’8 1/2 , 144#. with in 19 days 10# gone..I ended at 127# in less than5 wks.  size 10 to a 4.  Can’t even express how good that felt!  PLEASE CONTACT ME… YOU COULD ADD ALOT TO YOUR CUSTOMERS SUCCESS! They still need what you have.  MY NUMBER IS THERE!  I’d be honored to  talk with you.

    • Melinda

      This is a great response. Totally agree. I have purchased your program and have gotten great results on every account. My joints do not hurt, my mobility has greatly improved, my weight loss is very impressive, and people have questioned me as to how I exercise. I am stronger and more agile than when I started. It is the best thing happening! I got the workout builder after going through DFL. Wonderful!

  • Drbestdeal

    Hi Mary,
    You might be a expert in your own field and you want to help people out. But let me tell you one thing, what you are doing here is not fair business practice ! You cannot as a proffessional come onto someoneelse’s website and start advertising your expertise. You have have your own website or find out means to put your message out to the world. Whatever this man, Dr.Kareem is doing here is his opinion and view and if you want to force your opinion or view advertise on your webpage and create your own traffic.
    I am really sorry its not even my job to do this , nor iam being offered anything to write this, its a waste of time for me to do this. I am only doing this as its against my principles and I, you or anybody would not like if I came on their website and strated saying, hey i know what u should do, call me or hire me !!!

    • http://DrKareem.com Dr. Kareem

      Thank you very much for chiming in!  I appreciate your kindness and respect.

      With that said, let’s learn from one another and use your advice for better judgment of how to do so…

    • Raja

      completely in agreement with you on your response to Mary. Pillion riding- convenienetly on some one’s initiatives- is not principle centered colleboration ..even if Dr.Kareem may choose to accomodate the intrusion. Raja  

    • jingle

      hey i dont know what should i say but u r an idiot

  • Marygforhealth

    here is the problem with this system.. It’s the same problem 99% of the people who want to look ripped or just those who want 10 or 30 or 100# gone.  They don’t know how to “fuel” their bodies.  No matter how hard you work out… you can’t make your body do something different than what it is designed to do.  SURVIVE.  It’s a skill to learn, and most people feel, myself included that if I worked out hard enough, I was putting in the effort, so my body should respond to how I WANTED it to.  haha… NOT!  I had to learn a new way of thinking…it’s not just calories in calories out…. it’s WHAT KIND OF CALORIES IN that is so overlooked!  By nearly every fitness GURU.  IF YOU REALLY WANT TO HAVE AMAZING RESULTS, I MEAN across the board, every fitness level, male ,female.  Contact me.  I have truly found the golden ticket..in the past 1 1/2 I didn’t just help myself,  I helped 100′s personally lose THOUSANDS OF POUNDS!… This is NOT HYPE , I promise.  I’m a mom of  5 kids.  Self employed my whole life.  Active, athlete.  At 42 I played college ball.  I’m no slouch, but I couldn’t get rid of that last 10# for nothin’  till i found this.  Now i’m paying it forward and helping others.  My name is Mary.  I’ll even put my number on here, i’m that confident that it works, and others want it.  they just don’t know where to find it.  DR. KAREEM…. YOU CAN OFFER IT TO THEM TOO AND ONLY ADD TO YOUR PROGRAM, IT WOULD NOT DETRACT.  
    EXERCISE IS  KEY TO MAINTAINING. 
    IT’S JUST NOT A GOOD WAY TO LOSE WEIGHT, IF IT WERE, ALL HEALTH CLUBS WOULD BE FULL OF THIN PEOPLE!

    MARY  541-760-4804  …. marygforhealth@gmail.com

    • girl needs help

      tell me more!! I have at least another 10 to lose and I am stuck!! help

      • Marygforhealth

        email me.. to the above email.. this isn’t my web page so I don’t want to “pillage” Dr. Kareems’ efforts.

        • http://DrKareem.com Dr. Kareem

          Wow, Mary – you really think you’re “pillaging” my efforts?

          I’m happy for you that you’re getting results, but I’m surprised that you lack this level of respect for my knowledge, experience, and proven results with so many clients. 

          That’s a bold assumption.

        • Twisi

          You just did…

    • Michael

      Man needs help too…!!!

      Mary please get in touch
      mike_mjp@msn.com
      Thanks.

    • Nancy

      I can use some help too Mary…thx I’d love to learn more.
      pillport@comcast.net

    • Marce

      I would like to loose the 1st 10 lbs.  How do I do this?

      • Marygforhealth

        email me, I’ll send you a link that explains it

    • Twisi

      MaryG – you have clearly not read Dr K’s entire program if you imagine he is not already giving his clients EXACTLY this kind of advice. His emails & blogs even give free video clips of exercises, motivation & links with other fitness experts’ truthful, proven advice. The Good Guys are all singing from the same songsheet – by all means join the choir but don’t imgine you are the soloist. Diva.

    • Mswires

      shouting your message is not ok. You need to get off so others can glean from Dr K. I trust and respect his information because I have personally used his program. It is awesome! It works and anyone that uses all his info that he gives out on his program should be very happy just as I am..