Hey everybody,
It’s time that we talk about the difference in programming between training like a pro and struggling for results for an unnecessary amount of time. I used to be just like you, and I understand the difference between the fastest path to success and the beaten path that’s worked so poorly for so long.
Watch the video above and you’ll begin understanding exactly what I’m talking about. When you’re done, be sure to leave your comments/questions below. If enough people comment, I’ll be back tomorrow with the solution.
PS – what else do you think might be stopping you from getting results as fast as you should?
339 Comments
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if you are going through a healing crisis like candida and are just trying to get your immune system to function- do you think it is reasonable to start this type of program?
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Actually, it’s great to build your immune system, but intensity is relative. Usually, you want to do SSHR (steady-state heart rate training) when you’re working on re-building your body. The goal shouldn’t be fat loss, right away…. It’s all about catering to the point in your body that needs you the most… We’ll talk more about this – great question!
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Actually, it’s great to build your immune system, but intensity is relative. Usually, you want to do SSHR (steady-state heart rate training) when you’re working on re-building your body. The goal shouldn’t be fat loss, right away…. It’s all about catering to the point in your body that needs you the most… We’ll talk more about this – great question!
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Ive been doing your example workouts for about a month now and following a higher protein diet due to my body type and am a bit frustrated. I am certainly building muscle but feel like my lower abdomen looks exactly the same (sticks out a little). I try to keep my proteins at about 16/day, carbs at 5/day and fats at 4/day along with working out 3-5 days/week. I stopped running and am doing your sprint workout once/week. The scale seems to be the same and it’s bugging me. Any suggestions? (female, 42years, 145lbs)
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Sure! I’ve got a ton of suggestions…. but it would help to know your current bodyfat, where you’ve come from, etc.
With enough comments up here today, I’ll be sure to elaborate in full detail tomorrow. Stay tuned! You’re going to love this week 🙂
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Ha! We have the same stats. I too am 42, 145 lbs. Just lost 20 pounds, and I have to say that as the fat came off, my tummy felt even fatter! The thing is that the fat comes off in layers, so as it is coming off the rest of my abs, the lower tummy (which has the highest concentration of fat) started to feel even saggier and appeared to stick out more. It was just an illusion as my upper tummy was leaning out (hopefully that makes sense!) The more fat I lost, the smaller the “donut” around my belly button became. Also, you will never be able to judge results on the scale, especially if you are building muscle. Take pictures, and take them every 2-3 weeks. Start comparing them and you will notice changes you weren’t aware of. We are too hard on ourselves and expect instant gratification! Keep going!!
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stick with it! it took me about 6 weeks to see a difference; swapping muscle for fat, the scale stays the same.
good luck
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I’m sure your program works just fine for 20-30-somethings. When I was younger I could give up Pepsi and candy bars and lose weight in no time too, but now that I’m a 54 year old woman, losing weight and keeping it off is virtually impossible, no matter how much I diet and exercise. It’s very hard to stay motivated when it’s so hard to lose even a pound or two and one false move and it comes right back to stay.
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hey Kathy,
What makes you think that I wouldn’t specialize in baby boomers? Actually, you’re about the age of my average client, believe it or not. The human body is made to change with this sort of stimulus – don’t worry.
It’s more a matter of trying to understand that it takes a bit more to overcome a lifetime of other habits – your body is great at adapting, whether it’s in the right direction or wrong. Be patient, and stay tuned. More great info coming your way!
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I so hear you Kathy, and thanks for posting this, it lets me know that Im not the only one struggling out there, I thought I was loosing my mind!!!
Im almost 53 I follow a Specific Carbohydrate diet for bowel issues..not a bad thing goes in my mouth!! almond flour, good fats avocado, coconut oil…i spend so much time in the kitchen chopping chopping chopping!!! it hardly leaves time for working out but I manage to run 3-4 times a week, I try and do 5k but I also work in Policing which requires 12hr shifts four days on four days off…it seems like I spend my life trying to keep the weight down and it drops 2 then goes up 3! and it fluctuates daily…errrrr! I wish I could be fat and happy -
I so hear you Kathy, and thanks for posting this, it lets me know that Im not the only one struggling out there, I thought I was loosing my mind!!!
Im almost 53 I follow a Specific Carbohydrate diet for bowel issues..not a bad thing goes in my mouth!! almond flour, good fats avocado, coconut oil…i spend so much time in the kitchen chopping chopping chopping!!! it hardly leaves time for working out but I manage to run 3-4 times a week, I try and do 5k but I also work in Policing which requires 12hr shifts four days on four days off…it seems like I spend my life trying to keep the weight down and it drops 2 then goes up 3! and it fluctuates daily…errrrr! I wish I could be fat and happy -
hi i’m a 52 year old mother of four. i’ve been a mum since the age of 19. my youngest son is only 8 years old. i put on a lot of weight 8 years ago and it just kept creeping up. the more i dieted the more i gained.
then i listened to Dr K and some others like him and though it was hard at first i persevered and four months later i had lost 10 kilos. taken a break for the summer holidays but now i’m back in there to lose another 10kgs in the next four months. it takes time and motivation but it IS possible.
good luck -
Hi Kathy I’m a 46 year old Personal Trainer from the UK. I’d say around 60% of my clients are over the age of 50 (many of them act like there in their 20’s!). Programs can be adapted to how their bodies move taking into account conditions and/or restrictions. We use equipment such as steps, stability balls, resistance balls and bands and old fashioned bodyweight exercises. I also advocate them finding things that they enjoy doing, that perhaps get them a little out of breath, dancing is a favourite one, whether it be during a night out with a group of friends or on the Wii Fit! The Wii Fit is also great for aerobic, strength and balance work, go at your own pace, you’ll soon become addicted. Remember you can also include swimming, senior classes, brisk walking, gardening, house work and car washing etc etc. This means your including both low impact weight and non weight bearing activity that is good for your heart and lungs, muscles, bones, connective tissues, and hopefully self confidence too! So have a little think and put your best foot forward! Regards from Amanda in the UK.
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I just started the ab strength guide, and im def not in shape at this time. I find that when doing the exercises, some, such as the squat with medicine ball pickup and forward lunch with a chop I can do for 50 seconds. Others, such as Burpee, I can barely make 30 seconds. Do I just go as hard as I can and stop when I can’t do anymore? Any suggestions?
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You got it, Dave!
and then rest for a few seconds and see if you can get another rep – that’s what ASG is all about – you’re doing great! Keep up the awesome work!
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I just started the ab strength guide, and im def not in shape at this time. I find that when doing the exercises, some, such as the squat with medicine ball pickup and forward lunch with a chop I can do for 50 seconds. Others, such as Burpee, I can barely make 30 seconds. Do I just go as hard as I can and stop when I can’t do anymore? Any suggestions?
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I am a 64 year old, non-smoker and have worked out most of my life. I am going through the Shapeshifter Rapid Redesign, 10 day program. I am having difficulty getting all of the required sets in before my muscles and wind give out. In your experience, is there an average build-up time before the endurance moves up to where it should be?
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Usually at least 3 weeks, Dan. But programs like that are made to knock the wind out of you 🙂
You’re doing great – working out is a matter of doing slightly better every day. You’ll see results soon if you just stay at it!
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Keep the comments coming! I’ll be checking each and every one, even when I don’t reply.
With enough great comments, I’ll be presenting the solution tomorrow – you’re off to a great start.
Let’s see if we can get to 500, at least.
This is YOUR community – let’s make it AWESOME.
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Great blog!! I enjoy all your information and use lots daily!! I thank you for sharing your knowledge and can’t agree more with being able to modify all workouts to fit the individual. I have so much more to learn…..
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Thanks Reedricsr! You just made my day 🙂
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Hey Dr. K! – Your stuff is great! I love it. The way you talk about the alternating structure of the workouts is already a good step for helping me customize. For me, I’d like to see a kind of diagram that has all the variables and then a discussion of how to approach them in developing a workout. So something like a mindmap that you use as a overall guide with the detail to put all the pieces together.
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I am on medication for Chronic Migraines and I believe this is making it harder for me to lose weight. What do I do? I am lowering the dosage with doctors help but I am still over weight and a lot of the evercises I can’t do at all, in fact some give me a headache!! And thats the last thing I want. I have had a headache everyday for the last 14 years…NO MORE!!!
What do you suggest? I already eat a balanced diet, I have bowel issues also. -
please provide transcripts, i cant watch the video’s at work
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I’m doing the Final Fat Loss System, any suggestions for getting more weight loss. After the workout, I’m spent, but wondering if doing at least doing some cardio, HIIT training would help 2-3 times per week?
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Hi Dr Kareem, I really love all your exercises and have tried some of them.
I’m a 63 year old lady.
How much squats and lunges can I do? At times I do hear creaking sounds.
Will I have kneecap problems if I were to do
a lot of squats and lunges at this age?
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One comment, I get all the e-mails from you Dr. K, Roman and Arnel, did anyone think of combining all your knowledge and have one area to access all this information? Just a thought!
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I am in a wheelchair how can I modify your program to apply to me.
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Dr. K… I’m 58 year old female – work out everyday at the gym and try to keep my workouts different. However, I cannot seem to shift the extra 20 pounds no matter how hard I try. My muscles are toned and I’m strong, but the fat is just not budging. Is there a survey or questionnaire that can be completed to help determine a person’s metabolism and body type so that a better program can be developed to held shed those pounds? Maybe I’m wasting my gym time with the wrong exercise routine???
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Try this:
Eliminate ALL simple carbohydrates (honey, corn syrup, sugar).
Eat only single ingredient organic raw food (I had pecans, carrots, and raw cheese for lunch).
Complex non natural chemicals and additives will make it impossible to lose the last 10 lbs of fat.-
To add on to Dii503
Make sure your thyroid is working properly.
Eat to nourish your adrenal glands which in turn affects your thyroid.
Womentowomen.com is a great site to learn about this kind of eating.
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Nice to read all these comments. I’m just 61, and have put on 20 pounds in the last few years – possibly due to many life changes that translate into “stress” (even good changes cause stress). I’m doing ASG, also doing the 5 day accelerator program (doing it for the second week, as I only did 4 days last week.) The concepts make sense, but I get lost in trying to apply them. So if my body is neuro-impaired and won’t lose fat, what do I do to get it straightened out? So I do the 5 day accelerator and then what? How can I tell if I’m slow or fast twitch and then what do I do to balance that? Etc. I’m overwhelmed with all the info and kind of need a step-by-step guide. I liked the email earlier this week that suggested prioritizing areas in your life (and next Dr. K will tell us how to set goals in each area?)
Sounds like maybe that’s what this week will be about? -
Myself also, 54 years old and was in shape long time ago. I look at myself in the mirror and now see the fat on my stomach, thighs, and upper arms. I always get comments that I look great….in my clothes. I have a neck problem that steroids were injected and menopause has been my biggest herald. My weight of 160 lbs to when I use to be 135 lbs (20-40 years old). My motivation has been in the toilet.
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Oh no! Don’t give up.
Eat healthy, no packaged foods or Mc Ds.
Get on Dr. K program and stick with it. If you want I can help by having you check in with me each day. I use to be overweight and struggling so I know it can be hard to stay motivated. I never want to see anyone give up on good health. It has changed my life so much. A future looks and feels great to me now. I want that for everyone. 🙂
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do i need to work harder
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Is it possible to just have the info in a readable form?
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Hi, Dr Kareem I have been saving your e-mails but have not had time to actually get to do the exercises you recommend. Work rather a long day and must make time … Am 59 years old and have gained 5kg in the last 6 months (was on cortisone for +-6 months but have been off it for 3 but still cannot lose the weight I gained). Thank you for your generosity in sharing your knowledge with us.
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At 61 I am not looking for 6 pack abs as much as fitness to enjoy my active life style which includes keeping my medical certificate so I can fly. I like the short, but intense morning workout right after I get up (which seems to be the only time I have time to do it) I have used DEFL exercises to keep the routine varied, and I include stretching 1-2 days a week to help with flexibility (think golf swing). I am struggling to lose the last 5-8 pounds to feel I have reached my goal (read having too much fun). I am motivated to continue this the rest of my life as for the last year + since beginning with Isadore eating healthy I and exercising (which I have done all my life, even though I did it the wrong way) I feel so much better. I love your guidance in making the process fun and meaningful.
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Hi, Dr. K – I am a 70-year-old woman who is on chemotherapy for metatastic breast cancer. My oncologist doesn’t want me to seriously try to lose a lot of weight, because the cancer will probably do that for me. However, I want to remain as fit as possible. What kind of exercise can I use to krrp fit without aiming for rapid fat loss?
Libby
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Hey Elizabeth,
So sorry to hear about your breast cancer. I’m wishing you comfort, love, and joy.
The same types of exercises, but you don’t have to spike your heart rate as much. However, it’ll really help to go over everything with a Physical Therapist in your area at some point, as exercising with cancer has certain precautions, like bone density and other things. You’ll just want to make sure you’re safe, ok?
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YOU ARE SO PROFESSIONALLY INTERESTING. I HAVE EVEN HAD MY 78-YR-OLD HUSBAND ENJOY LISTENING TO YOUR ADVICE. I AM A JUST-TURNED-65-YR-OLD WHO DEFIES AGING; THEREFORE, YOUR ADVICE IS A “KEEPER” TO ME. I AM 5’11 AND, BASICALLY, IN SHAPE. I LOVE SHOPPING FOR CLOTHES AND AM THANKFUL TO BE THIN ! I HOPE YOU’RE NOT THINKING I’M JUST THAT LITTLE ‘OL LADY WHO SITS AROUND ALL DAY ON THE PHONE OR KNITTING BOOTIES FOR THE GRANDKIDS. ACTUALLY, I WOULD LOVE TO BE PARASAILING; YOU’RE IN THE AREA FOR THAT. I’M WONDERING IF YOU, YOUR WIFE, AND THE GROUP YOU ARE WITH ARE, PERHAPS, IN CABO SAN LUCAS. OUR SON AND WIFE JUST SPENT A WEEK THERE AND LOVED IT.
I DO NOT WANT TO BORE YOU!! I JUST WANT YOU TO KNOW THAT I HAVE SHARED PARTS OF YOUR ADVICE WITH MY HUSBAND’S PHYSICAL THERAPIST. MY HUSBAND HAS NOT BEEN HOME SINCE MARCH3 OF THIS YEAR. HE IS RECOVERING FROM THE MEDICAL DRAMA OF A BLOOD CLOT IS HIS LEFT LEFT LEG. I CAN TELL YOU WITH CERTAINTY THAT GOD PERFORMED A MIRACLE ON MY HUSBAND. WE ARE SO THANKFUL THAT THE LEG IS HEALING……..THERE HAVE BEEN MANY LAPSES IN THE PROCESS……INCLUDING POSSIBLE AMPUTATION. HE WILL RECOVER, AND WILL NOT BE SEDENTARY……AS HE WAS, PRIOR TO THAT DREADFUL DAY…….HEARING FROM THE SURGEON IN SAN ANTONIO…THAT THERE WAS MUCH DAMAGE DONE.
WE LIVE IN SEGUIN, TEXAS……..35MILES EAST OF SAN ANTONIO. MY HUSBAND, FRANK, IS CURRENTLY IN (and soon to be released from) A REHAB FACILITY THAT IS NEW AND STATE-OF-ART HERE IN SEGUIN. I APOLOGIZE FOR WRITING SO MUCH. NATURALLY, I’M NOT REALLY EVEN SURE YOU WOULD GET THIS;…………..OBVIOUSLY YOU DID.
AGAIN, I THANK YOU. GOD BLESS YOU AND YOUR FAMILY…..and your precious dog….AND CHERISH YOUR MANY BLESSINGS!
Yvonne Guenther
1225 Jakes Colony Rd
Seguin, TX 78155
EMAIL: yvogue44@gmail.com-
you haven’t bored me at all – so great to meet you, Yvonne! And I’m wishing your husband a speedy recovery. Keep up the great work!
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can i eat 75% right and get good result.
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Eat healthy+ exercise=magic happens.
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Thank you so much for all the incredibly informative emails that you so generously send out. I’ve been on the fence about purchasing your program, I feel that there is so much information that it will just be overwhelming for me and I won’t stick with it. My fear is that once I have access I’ll be lost and not be able to implement a plan of attack. I’d love to have some sort of a training partner sort of thing, were you could maybe link up with someone in your area perhaps that has also purchased the program. Just something that came to mind, again THANK YOU for you generosity!
Regards,
Sara-
Purchase the program. I can’t imagine anyone being confused by Dr K program . A workout partner is a great plan if you need accountability. If you go to a gym just ask someone to workout with you. Set a good time for each of you and go for it. If not get a friend to come over and do the program. If you want results this program is for you.
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I am taking in everyting you say and it all makes sense. I couldn’t repeat it all to someone, but it makes sense. So Is Full Throttle Fat Loss custom enough?
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Hi Dr. K,
I am a 59 year old female with fibromyalgia and occasional seizures. I am having trouble maintaining
my physical balance which is making it REALLY hard to do even the basic exercises. I have lost 30 lbs with Beyond Diet and have 30 more to lose. My goal is to get fit and strong enough to be able to be physically active without injury and maintain that condition through my senior years. Is there a way to adapt your programs to my needs? I bought FTF, Mission Unbreakable and FTFL’s Posture Solution looking for help. Any suggestions would be really appreciated! -
Dr. K mentioned having difficulty keeping your knees back during lunges as a mobility issue, thats certainly one challenge for me in doing lunges/squats. I think that when I attempt to pick up speed in these types of movements it becomes even more difficult. Years of doing them incorrectly has probably resulted in the muscles imbalanced and a strong habit pattern. I suspect the knee pain I experience is very much related. Also it was surprising to me to learn that you can and should use your glutes in these exercises – so that is where I am concentrating and I can really tell how weak my glutes are compared to my quads. but here again it seems I need to perform the movments very slowly in order to get anywhere near correct form and muscle activation. So aside from working slowly and carefully on these movements until I can perform them correctly is there a better way to proceed?
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I am following your week-by-week program; I have purchased the “10 minutes per day” workouts; and I received the “5-minute per day spiker” workout. Oh yeah, then there is the kettlebell workout. It’s like drinking water from a fire hydrant. Which is the most important?
Mike
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Wow, am I confused! So many internet pages, so many videos! This is what I have done:
1) Paid $67 for this exercise program
2) printed off week 1 exercises
3) did them to the best of my ability to avoid injury every other day: have done the exercises 3 times….the A group. Oh boy, I am not very good!
My plan,,,,,,,to keep doing week 1 until I can accomplish it…that will be awhile.
I am 55, five one and one-half inches tall……105 pounds. I have walked briskly 30 minutes a day 3-4 times a week for years….I go to the gym and work on the machines 2-3 time a week.I have been reading how bad the isolated exercises are so decided I needed to do something different.
My challenge: I have joint pain…..mostly knees, sometime elbows. I exercise, and I have joint pain for several hours after. I feel better the next day,,,,,,then the next day is exercise again,,and it starts all over. Maybe I need to try swimming?????????????????????? Help!!!!!
Karen Bee-
Hi, Karen
I am 52 and also purchased Dr. K program.
I feel that it is the best workout program and schedule I have ever been through.
My advice is to really follow his workout plan. Workout 1A followed by workout 1b have a light or rest day and repeat. Move on to the following weeks as laid out. You will be surprised at how strong quickly you get. Not only strength comes from his program but the fat melts. As I started I felt like it was hard but I just kept going. The core strength and muscle tone I have gotten is great. I got my mobility back and can move and do life so much easier now. I was in a static point desiring to get back into movement after I suffered from a bulging disk in my lower back. I could not even think about going to rehab for three months with the pain level I was going through. After rehab for a couple of months I ran into Dr. K program. What a blessing in my life! I have to say I am fit and encouraged by what he has done for me.
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I’m a 45-year-old healthy woman (according to recent blood test results & an eval by my physical therapist). For the past 2 years, I’ve been on a journey toward building healthy habits, organic eating, & consistent exercise. Recently, I’ve realized that I need to vary my workouts & eating plan about every 6 weeks, in order to keep my body & mind guessing. MY WEIGHT HAS NOT ONLY STAYED THE SAME DURING THESE 2 YEARS, BUT IT’S NOW CREEPING UP! I keep getting advised to just be patient, quit focusing on the weight, & continue the healthy lifestyle. I’d appreciate anybody’s thoughts or ideas…
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I am a 56 yr old woman with MS and awaiting knee replacement surgery. Therefore I cannot do much involving my left leg and my balance is almost non-existent. I tire easily but find the mornings are better for me. I have been “boxing”, doing partial push-ups, hand squeezes and stomach crunches. My eating habits are healthy but I remain 60 lbs overweight. What more can I do?
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Hi Dr K, I was adviced by a dr in a wellness centre to reduce strenuous exercise(eg running, heavy weights) as it is causing cortisol stress response in me, my CRP was high. Hence the reason I am not losing weight but rather gaining belly fat. I was advised to take up yoga or pilates which I don’t enjoy to put it mildly, I’d rather go hard out with weights or run which I hv been doing for some time now.
In fact over the years I hv been eating less, exercising harder but not losing weight. I was also told I possibly had gut inflammation which is preventing nutrient absorption thus no weight loss. I am confused, tried yoga a month, went lactose free but no change. What should I do? Is it true about the cortisol thing and strenuous exercise? I trust you and love yr workouts. I need yr honest opinion. -
Why don’t you respond to the questions that are asked? The answers apply to more than the person making the comment….
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Dr. K,
I like your comments and use your advice as it suits my routines. My trainer is also a DPT, a former lecturer in Physical Therapy at the University of Kiev, served as the trainer for two Prime Ministers in Jerusalem, for starters, and has “retired” to become the trainer for the local Municipal Country Club. He’s Old School Russian, and, even draws his own exercise diagrams. That means he often stops to “give advice” when I try your stuff, so . . . there are times when you have to do what he says.
Otherwise, you have awesome material that helps me, even when I have to use on the sly.
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Hi Dr Kareem – my problem is BELLY FAT! I have lost 40 lbs in the last 2 years, and have about 30 more to go- but it is all around my middle. I am a 55 year old woman. I was walking for miles every day and now my legs are skinny, my butt is non-existant, and my arms are skinny, but I have a big, hard belly and back fat. Misery. Can you please advise what to do. I eat a healthy organic diet re Mike’s recommendations, don’t drink, get enough sleep, etc. Thanks.
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I liked reading the comments below and just like the previous comment, I too would like to see your responses to the questions so I can see the customization of loosing weight. It also makes the blog more interactive.
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hey there,
I respond all the time – just went out for a couple hours and they pour in quickly. Don’t worry – you’re in the right place 🙂
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Dr. Kareem. I used to walk 4 miles a day. Loved it! Weight was not an issue then. Tore my meniscus and had surgery; also had lower back surgery (lamanotomy) 10 years ago. Everything seems to be weak on the right side. I’ve gone to PT with limited results. If I don’t go up a hill now and just walk, my knees don’t hurt as badly. I didn’t expect this much pain at 56. Because of fear of pain and hurting myself, I’ve become a slacker and put on 15 pounds. Menopause was not a friend either! So I need something where I can strengthen myself so I can be excited about getting out there again. It is best if I can be outdoors. I do not do well doing a movement in the same spot and seeing the same thing. Where would you begin with a problem child like me? Also, our winters are cold. I have retired and plan on going to the Y in the winter. They have lots to do there and maybe a Yoga class would be good???? Ideas?
N.H. in Minnesota
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hey Nell,
You’ve already started – admitting that you need more motivation is step 1. Step 2 is getting involved in a community like this. If you don’t love doing exercise that requires you stay in one place, compromise on 5 minutes, just 2x per day. See how you respond to that.
As for walking, plan it into your day as your top priority. If you love this, use it as a reward for your hard work or other efforts. When exercise becomes the reward, it gets easy.
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Hi Dr K, I have severe respiratory disease which causes my saturations to drop on exertion and I use portable oxygen for exercising. I am limited in my exercise choices, the only ‘cardio’ I can do is the bike. I am doing squats, lunges (sort of) and bench work but when I try to stack the exercises my oxygen levels drop quickly so I can’t get the intensity I need. I really want to lose my belly fat and be as fit as possible for a lung transplant in the future. I really like your stuff, but wondered if you could suggest some exercises for my situation. Many thanks
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hey Annie,
Of course, this is a much better question for your doctor or physical therapist in your area, as they can monitor your levels while you try stuff… that said, cumulative exercise has 90-95% the benefit of doing it all at once.
Plus, EPOC, or the afterburn effect, takes place when you lack oxygen and build lactic acid. For you, it sounds like this happens quickly.
The next consideration is getting enough oxygen to your muscles, so you may benefit the most from alternating an exercise and then sedentary diaphragmatic breathing. In doing so, I’d imagine your endurance goes up.
Hope this helps!
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Hi Dr Kareem! yesterday I started doing your 5 Day Fat Loss Accellerator Program and I am trying to do the heart rate spiked mini set. These are wonderful series, and I thank you very much for developing them. I had no idea I was so weak!! 🙂 I can feel the effect of the muscles kicking in by them selves when I am doing ordinary stuff. Amazing effect. I have the highest hopes to you therapy, because it works after I have done the movements themselves. I am a disciple of Isabel.
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hey Vera,
It’s great to see you taking action! …and hearing about your experience so far. One of the biggest indicators of success is public acknowledgment of your efforts. We’ll all grow to love you up here – keep it up!
have a great day,
-k
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Hi Dr. K, I used to be a very fit person, I was a sprinter 100m,200m I used to find and other distances hard. After giving birth to my children I am finding it hard to lose weight and I have grown a belly flap/overlap below my belly button after taking a year without exercising. I have gone back to play fieldhockey and found that I cannot do quick turns e.g if I was running forward and the ball is passed behind me, and I could get it if I can break and head back. I always feel that my brain tells me to do it but my body doesnot respond to it. I have lost speed due to the weight am carrying. Also any exercises to do to strength my leg ( The opponent worked my calcaneum area)
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Hi Kareem, I have a crazy problem. I am 54 yrs old – female – and overweight, but with mostly abdominal fat and I seriously need to lose it – for many reasons. I am in basically good health.
The problem is this – lack of motivation for the ridiculous reason that I don’t want to lose fat on my face and look ten years older with saggy face skin and neck. Yes – the idea of being fitter and stronger for all the right reasons is appealing, but less appealing than looking like I am carrying a “face-sack” when I have lost the about 10-15kgs that needs to go.
What do you think of this???
How does your programme address this issue – I am surely not the first.
Thanks, Zan -
You know I have asked you for help about three times now. Below is my comment from musicmom48.
I have also been to the abguidesupport and asked for help there also. You seem to busy to help me.
I hope others on your program are getting what they need from you because I sure am not. -
Hi Kareem.
The day after I decided to purchase Full Throttle Fat Loss I turned my ankle walking through the desert of where I am deployed on my way into work. Needless to say, I havn’t been able to walk normally much less think about doing any excercise program other than getting to and from work in one piece and making sure I do not damage my ligaments further. I am back to walking and wore my boots today for the first time since Last Thursday morning, but I have lost strength and flexibility and I know I am still compensating, which makes all sorts of other muscles that I forgot I even had sore and I have been very fatigued. So much for being even on both sides of my body! LOL. I guess I am just frustrated. I was so excited about starting something new and then to have a roadblock placed in the way is sort of devistating. I haven’t even looked at the weekly excercises in the program as I didn’t want to see what I was missing out on. Now I do not know how to get re-motivated, and I definitely do not want to re-injure. Do you have any suggestions for me?Thanks,
Karen -
yes, everything you say makes sense. I’m not sure how you can make an assessment remotely…maybe skype??
I know I must need something unique as I exercise ALOT and do use all the advise on the diet issues and still have all my fat around the middle. the rest of the body is good.
I would love a customized plan
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That was a phenomenal little video, I just turned 40 at the beginning of this month, I am currently training every day and I am really good shape, I do Yoga 4-5 times, play basketball 2-3 times a week, do resistance trainning 3-4 times a week for about 30 minutes really intense back to back excercises and I eat really well, I want to get to 6-8% body fat. I really enjoyed the factual information that you give about lactic acid build up, the mobility and flexibility importance. I have a small discomfort on my lower back and I have been noticing that my hip flexor(Right side) it’s always hurting me and now even the lower abs on my right side as well. what could you recommend to heal it.
and number two, do you think I should have the same approach of a male that is 10 yrs younger than me, I really feel in phenomenal shape. I am at 14% body fat and as I said I want to go to 6-8% and the last one, what percentage body fat do you think is healthy and low enough to show your abs?
I am 6’1″ and weight about 214 lbs
I would like to find out my percentage and ratio of slow twitch and fast twitch muscles, how do I go about that?Best Regards
Diamond in the Rough -
How can some of your pushup exercises be modified for someone with thumb/wrist arthritis. I had basilar joint arthroplasty 7 months ago and I have a difficult time doing any sort of heavy weight bearing exerdise directly on my wrist. Any suggestions for modifications? So far I’ve used the wall, standing approximately 2 feet away from the wall. Thanks very much for everything. I LOVE your program!
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I have started the five day fat loss program and it is going well! I thank you for the science behind these workouts, it really helps me to visualize what is happening when I workout! My question is: How can I strengthen and protect my knees? My left one is really tight and causes me pain when I bend it and now my right knee is starting to hurt! I really try to make sure my form is good on squats and lunges too, but is there anything else I can do to help this problem? Thanks so much!
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Love the 5 mini exercise routing, feels like it’s making a difference already! About the video it says 3x a week. In video it says everyday….which is best?
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I have started the 14 Day program. Yesterday I finally succeeded with the push ups on the floor! I appreciate the videos and tips to modify exercises. I was able to work up to the floor exercise by doing pushups against the wall and then a lower surface. I am concentrating on learning the proper form for the various exercises. I know I need to pick up the speed also. I ordered the muscle balancing program and flexibility program. How do I access those modules? Thanks
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So excited to hear you’ve gotten started! You’re very welcome 🙂
You’ve got the right idea – form first, then take it away!
Just contact support if you didn’t receive those links:
(since I saw this, I’ll ask them to contact you, but contacting support is best in the future for this type of stuff, please)
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Hi Dr. K,
I really appreciate all the education. I was doing DEFL for about two weeks then switched to FTFL and am in week 1. I have a question about muscle balancing. It’s the season for splitting and stacking wood around here. I can already tell a difference in my bending and reaching but what exercises would help with shoulders, elbows, and wrists for overuse and right-handed imbalance. Thanks.
Julia -
Hey Dr. K. You want a challenge …here you go. I haven’t changed at all since I met you in Tampa Florida in January of 2010, despite doing Final Phase Fat Loss; DEFL (Which I adore and believe in) and host of other things, including the program that I lost the initial 50 # on through Fast Track to Fat Loss. I know the issue is me and I am guessing it is in my nutrition somehow, but here goes.
I had my metabolic testing done in the New Leaf System; It tells me my VO2 max is well above average (I am 58). My Aerobic base starts at 92 and my Anaerobic Threshold is 112 (for fat burning). My RMR is 1690 calories + exercise. I usually burn 4000 – 4500 calories a week exercising between weightlifting (DEFL or other) and cardio ( A mix of slow to fast HIIT intervals).
I consume between 1800 and 2200 calroies a day, mostly protein shakes, vegetables, and lean protein. I eat very little processed foods and few sugars. I supplement with Omega 3; Vitamin D3; CLA; Prograde Amino Acids and Athletic Greens. Why do I remain at 22% BF? I have been here forever no matter what I do, what I change, or what I try. Motivation is not an issue … hard workouts in the gym 6 days a week (some weights and some cardio … I even do double cardio a couple time s a week). I drink mostly water, have virtually cut all alcohol out of my life and haven’t had a soda (diet or regular) in 6 months.
I am in great shape for a guy my age and I feel good with a ton of energy, but I want to be below 15% body fat, shed the love handles and tighten the gut. I don’t think I am seeking anything impossible or unrealistic. What am I failing to do?
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Hey Mark,
My name is Mark too. One thing you might try is to rest a day between workouts… I was stuck for a long time too and I found that I was over training… weird thought but you might want to check it out…
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Hi Dr K,
I am 43, 5 ft 6 1/2 in, 183 lbs. I have been working out in a gym for the last 17 years with someone who used to be National trainer for French fencing teams for 12 years. So I’ve been in good hands and I am quite fit. However, it is really easy for me to put on weight and not so easy to loose it. I would like to loose 10 pounds or so.
So I decided to try FTFL… I have done week 1 so far, found it a good challenge but also had a small strain of the muscle inside my right thight, I think from the pivot squat so I think I will replace that with the side step squat for a while.
I also like to work on my bench pressing records (65KG in July 2009) so I have decided to do your program Sunday (A) Monday (B, plus my biceps, triceps, pecs and benchpressing exercises), Wednesday my regular workout, modified to include some of your stuff, then Thursday (A) and Friday (B, plus my biceps, triceps, pecs and benchpressing exercises), Tuesday and Saturday are my days off. I used to workout 3 times a week and frankly, that’s enough in general with my lifestyle. (4 kids and many things going on).
Anything you can send my way to help me burn fat more effectively while not spending more time working out will be greatly appreciated…Sonia Weyers.
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It was a wonderful presentation, a lot new way to think and motivate ourselves to get involved, Please tell me how much of Yoga (Breathing and stretching) exercises help in the exercises.
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Dr K, started 14 day fat loss. Exercises were tough and my body complained everyday but I have progressed. I did not feel well on such low carb diet so I had to modify. I have taken advantage of trial Platinum and am reading through all the materials in the program. Wow! There is so much to learn and understand but I am loving it. I would like to know more about customization, since I am having trouble breaking through some pain I am experiencing and fat loss plateau. I really believe this is the program I need and will continue to study the materials so that I can diagnose and help myself as much as possible. I intend to invest in your other programs when I have digested all of FTFL since I see their value in tying all of this together.
Also, do you have a certification program?Thankyou Jill
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when you talk about holding the stretch (tipping you toes) not being good for you, can you explain. I have found lately that I am very stiff.
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Hi Dr K, had started doing your mini spike every morning for the past 3 wks + 5 min exercises at night,and have only just added the medicine ball routine it all seems to be going well not sure if iam losing fat thow but can finally feel my stomach getting tighter.The only thing is i am having a lot of problem keeping balance doing rev lunge with spider twist i think you call it,(I have a lower back and neck injury).I also do a workout at a gym 3 times a wk press ups, side planks, step ups with curl with dumbbells, romanian deadlifts and so on.What would you recommend to do next to take me to the next level.I DO FEEL YOUR EXERCISES ARE WORKING BETTER than others i have tried manly weight work, looking forward to your reply
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For someone who has only been working out for a couple of months, wants to lose 10 lbs. What is the best routine of yours to begin with? I’m 52 and 5’1″. I weigh about 130. I don’t have a scale. I go by my waistline, what pants fit what pants don’t. Any suggestions would be appreciated! I’m already doing interval training on treadmill. Thank you so much! Keep up the good work! Susan
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I drink plenty of water and green tea everyday . I ‘m now eating breakfat every morning befoe I leave . I switched to chili power for my seasoning instead of just plain old season I still used the season salt when I cook. I now baked all of my meat in the oven instead of frying them on the stove. I even eat greek yogurt now and I NEVER liked yogurt at all. I also eat veagetables now like brocoill, corn and sometime green bean. I can remember the last time I ate a piece of bread I don’t even buy it anymore. Please tell me what I am doing wrong I would greatly appreciated
Sincerely, Monique -
Hi K, you are motivation itself. thanks for the info. i am doing your suggested squats, sumo walk etc in my 20 min interval training routine. i have to tell you for someone who is plagued with shoulder and chronic knee (ACL reconstruction) i am doing GREAT. its all about challenging your OWN body. – for me without injuring myself. Keep up the great work i am very inspired. how good is this a personal trainer in Mexico training an Aussie girl in the outback! Don’t you just love that!! Cathie
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I am 64 y/o female. I did the hcg diet 18 mos ago & lost some muscle & bone but have maintained my 40 # weight loss. I power walk 3 x weekly on my 3-day weekends & do core exercised with a ball. I have mostly eliminated sugar & simple starch from my diet but do give myself treats. Wine is my downfall 🙁 My issue now is: my lower body is starting to return to it’s former shape–esp in the thigh area. How do I streamline my upper legs without doing the ketosis routine? Carol
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I don’t want all these comments going to my email…….how do I stop them??????
Karen Bee -
Hi I am 56 years old and have a lot of trouble losing weight. I have started walking most days and have had a look at lots of these programs, but most of them involve doing squats. I have had both my knees operated on and my right knee especially is not great. It is quite difficult for me to do squats without pain. What else can I do? As most of my weight is carried on my backside and legs, I need to do something other than walking but what can I do that doesn’t involve deep lunges and squats.
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Dr K
I am 55 years old and have always been over weight. However, I have always physically active. My passion was road cycling until a major accident resulting in a compound fracture of my tib/fib. I now do spin classes 4-5 days a week. I was doing weight training 3 days a week until starting your program. My resting heart rate (usually over night) is around 38 bpm. My heart rate recovery is very good. No idea about bp response. I started Isabel D’s natural food program in January and went from 235 lbs to 192 lbs. While I have noticed positive changes to my physique since starting your program, I have hit a plateau and can’t get over the hump.
Bill C
PS would really like to hear responses from your support desk. -
What are the differences between the latest program “Full Throttle Fat Loss” and the earlier “Double Edged Fat Loss”?
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Hello Dr K
I am 46 years of age weighing around 73kgs and height is 5′ 2 . I have been gymming for the past three years and my gymming routinue includes 15 minutes of tread mill walk, 15 minutes of cross trainer, 15 minutes of stepper with dumbells in my hands and the rest 15 minutes of vascular exercises on almost 4-5 days in a week. I have yet to get rid of fat on my tummy which is taking a long time to go. I have recently started doing exercise with big ball on the floor to strengthen my ab muscles. Can you please suggest anything to fasten the fat losing process?
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today I increased my reps from 10 to 15 per set thou I am still on the first set I think I workout a lot better starting on week one of lift hard play hard for the second time. I also do double edge fat loss workout twice per week and the other two workouts I do lift hard play hard also in the same week mix and match so not doing the same thing through the week. Next I have started in inner circle on the double edge fat loss yesterday as I am mixed up I started with new web page under new handle
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Can you give us some ideas of exercises to do to test how Mobile/ Flexible we are. And how to work out if we need to work on aerobic or anaerobic?? Most of what you talked about made sense. I just want to know how to test myself to work out what I need to focus on first/most. Thanks for your great advice. Still need more motivation but I’m certainly getting there.
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One are that I have not seen or heard addressed in any fitness area is
the impact of environment on training. Here in Oman, the natural
environment varies from 35C to 48C and normally around 80/90% humidity.At home in New Zealand I would be in 15C to 22C and about 50/60%humidity.
How should be adjust our programmes based on environmental factors????
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Hi there I follow you closely from the U.K and I am particularly interested in nutrition as well as fitness as I know they go hand in hand. However, a lot of the advice I get from you and Mike Geary is aimed at meat eaters, I eat fish but do not eat meat including chicken can you provide me with alternatives please? I do want to reduce my body fat %, I have a pretty good diet but its a challenge to find the best products within a budget. Thanks Anna, Birmingham, UK
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Being a woman in my 40’s I’ve noticed the common weak areas are of course stubborn belly fat, and this IS addressed by many Fitnesse Experts, along with butt and thighs. But I’ve noticed one main concern rarely addressed is the backs of the arms. We don’t really pay attention to this area until it is at a point where it has become extremely noticeable. Do you have an exercise for this problem area ? I’ve heard that alot of women resort to surgery.
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I think it has hit the nail on the head, as I just had a knee arthroscope and a lot of the exercises are hard which means my weight loss is slowing
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cant hear the video. It is not my volume.
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I think two things generally hold me back: commitment to push through pain (e.g. feeling uncomfortable when breathing heavy) and not sticking to the one program in its entirety. So progression and sticking with a program. Oh and not seeing results quick enough. That’s disheartening.
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I am a 55 year old woman who has completed menopause. I have been exercising for more than 30 years. It is becoming very difficult to keep the weight off. I eat less than than 1200 good calories. When I do have something “bad”, I gain weight. By the way, “bad” can mean a glass of wine. I do carry weight in my hips, thighs and recently in my stomach. I am of average weight and I am 5’2. I wear a heart rate monitor when I workout (6 times a week) and average burning 450 calories per hour. What is my problem?
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Totally awesome, why aren’t more people talking about this stuff? No wonder people have trouble losing weight and just give up! My husband has joint and pain problems and always uses this as an excuse not to exercise, my friend is 130kg and cannot do exercises on the floor as she cannot get up again, you may just be the person(s) to help them.
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Hi I’m in my early 20’s have been overweight since I was about 16 and moved down south, everytume I get off track I gain whatever I lost back within a week or two. I have PCOS, which contributes to not staying motivated because weight is super hard to get off when you have that and I’m at high risk for diabetes my father died of it at 31 and all his siblings had it have it. Help!!!
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I bought your program and am having trouble getting any help…the password and username you sent do not work…I;ve sent 8 emails to your support people and to your own email…I’;m very frustrated as i want to get going on this program…I have no access , and clickbank sends same old email everytime…no one must read them..i’ve paid my money and now feel completely frustrated,,,there is no phone number or other contact …’d like to talk to a human….whats up and what do i do next Holly
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I too am considering canceling. I appreciate your expertise, however the whole program is very complicated and time consuming as far as the computer issues. HELP!
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hey Karen and Holly,
I just forwarded your comments to our Support team – they’ll be in contact soon. Sorry you had trouble getting a hold of us, and I appreciate you using the blog comments as an absolute last resort. This is the best way:
http://DrKareem.com/support <— technical issue now resolved.
We'll be in touch. Thanks so much for your patience, trust, and loyalty.
It's easy to get started. Just download the quickstart guide and go to week 1 workouts once you get in. Thanks!
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Hi Holly,Apologies for the inconvenience, this is Trishia from Dr K’s support, we have been replying to your emails, but it seems they are not getting through to you, and most probably the notification for the reply was sent in your SPAM/BULK folder. Please check the ticket status before creating a new one. HBC-224-30746 ANC-191-70006 MPV-260-19792 CYS-563-90976 and the most recent one I just created ARZ-904-30977Please contact us directly through our support for further questions at http://drkareem.com/support/
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Wow – you’re doing it! I’m loving your comments and questions – please keep them coming – I’ll be answering them in future posts, since they are so good.
Also, if you are able to comment for someone else, please do. Let’s start a community. It’s all about interaction. The more I see you participate, the more personal attention I intend to give you.
You’re awesome.
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My situation is…as a woman I build muscle very easily. I burnout very quickly. Muscles stay pumped a loooong time. It seems I recover slow. tried interval training w/ body weight training, start building muscle, pants get tight in thigh area, then I get confused disgusted, and quit. I love being active, but hate building bulky muscle. I want to be fit, strong lean and defined. I have been at this along time. Extremeley discouraged.
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hey Karen,
Did you have a chance to check out this section of FTFL yet? I actually address this point, entirely…. but if you’re still having trouble, you’ll love the next video.
It’s all about program customization – a few minor tweaks will fix this for you 🙂
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Great video Dr. K. Thank you. My problem is not necessarily working out, my problem is what to eat? I have some severe sensitivities to foods, which one is WHEAT, and I JUST DON’T KNOW WHAT TO EAT! This is why I start a program and then quit, because either there is NO eating program or the eating program has all kinds of items in it that you can’t get at Wal Mart or Kroger or HEB or any other regular grocery store. I need a simple eating program that doesn’t take hours in the kitchen. I do not see anywhere in your program an eating program…and I believe that is the main problem with most people. On your 14 day fat loss program we are not supposed to have any carbs at first…how do I do that? What do I eat then…nothing but meat…lol? I am a visual person who does well with menus showing me what I need to eat. I know there are a lot of others out there as well who are like this. What do you recommend? I do not presently have a job and cannot go and buy hundreds of dollars worth of stuff. I just desperately need help because I keep gaining weight and now at 213 lbs. I am miserable and have lots of pain in my back and joints..probably due to inflammation from having to eat what I am sensitive to…but right now I have no choice. I truly am not complaining about your workout programs..they are great…I am just trying to find what will actually work for me.
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hey Marla,
That’s a great question!
Actually, since I’m not the expert on meals, I usually refer this out to Dave Ruel: http://budurl.com/MetabolicCooking
I find his recipes to be practical, healthy, and awesome. I think you’ll find a lot of useful recipes there.
In the interest of full disclosure, the links I pass out to other programs are generally affiliate links. This is because I can get you special discounts when you go through my link, and it’s always nice to have a little extra income if you’re going to buy it anyway. That said, I’d never recommend something to you that I don’t fully believe in… not to mention, I get you great deals 🙂
So, just wanted to be straight up with you on that, but Dave’s recipes are outstanding. He’s come to be a personal friend in the last couple of years, and he’s the best I’ve found in the department of fat loss cooking and having a variety of choices for otherwise boring dietary choices.
I also really like http://budurl.com/FatMeltingKitchen, co-written by Mike Geary, but some of his ingredients are hard to find. That said, it’s the best there is for creating a healthy kitchen that has great-tasting foods.
Hope this helps!
have a great day,
Kareem
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Hi, Kareem- you make so much sense! But I am 75, not obese (5’4”, 120 lbs) but 29% body fat. Yes, belly and thighs. Osteoarthritis is the thing; pushups and planks hurt my shoulders,wrists, and/or hands. Squats and lunges, unless I’m very careful, hurt my knees. How can I adapt your program for this grandma?
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hey Diane,
You’re very welcome – thanks for your kind words 🙂
Well, how about working on joint stability as something separate from your exercises? In other words, dedicating some time each day to do the weight-bearing portion of an exercise without the aggressive movement? Or substituting out the push up and just holding a straight-arm plank on your fists or the perfect push up devices, a dumbbell, or something else that keeps your wrist straight?
Make sense? Now, we’re getting at something that may work… more to come on this soon, but excellent question.
Hope this helps!
have a great day,
-k
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Part of my problem is I’ve had lumbar fusion and the Dr. told me to avoid bending & twisting. Also, I have a right wrist injury that prevents me from supporting any body weight on it. Please help me to lose this increasing waistline (I eat very healthy and walk 45 min. briskly 4 times a week also)
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Hey BJ,
We’ll be talking much more about program customization soon. Thanks for bringing this up. Ultimately, you have to understand your body to know how to choose exercises. Working around injuries is just part of the process… anything you can do that is pain-free, and looks remotely like the same muscle groups, is a good idea.
Even if you have to exercise away from your injury altogether, you’re much more likely to heal quickly. More to come, but great point.
Thanks for stopping by and I hope this helps you 🙂
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I am a 51 year old female and find your warm up way too intense. Any suggestions?
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Yep – thanks for the heads up – you see, “warm ups” are being used for a different purpose here, but there’s no need to exhaust yourself if you’re just trying to get through the workout.
Here’s what you do:
Do 5-7 minutes of your warm up, then do the workout. If you have time at the end, do as much as you can to finish the rest of your interval training from your warm up.
Make sense?
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I’m a 46 year old female, Have been doing your 5 Day Fat Loss Acceleration Plan. I think its working, I started at 170lbs and I’m down 167.4 this morning, Just wanted to thank you. And so glad I found you on The fat loss. =)
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Congratulations Anne! Stoked for you – keep up the great work 😀
(you just made my day)
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I followed Isaelle’s program ” The Diet Solution ” along with some simple exercises I put together from programs and achieved my 30 lbs. weight loss in 3 months. I purchased your program ” Double Edged Fat Loss ” about six weeks ago. The upper body is slowly gaining strength but the small roll left around my waist is proving very difficult to get rid off. I have maintained the weight for four months now and my core is steadily improving in strength. I manage to do a mixture of your super sets using light weights and some ball exercises. The last few inches are difficult and cash is short as is time do you have any suggestions.
Terry ( Newfoundland, Canada )
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I am highly motivated but am a 59 year old female injured in a car accident decades ago. I have 30 pound to lose, disk problems in my neck and lower spine, worn facet joints in the lower spine, arthritis in the spine, hands and knees, hammer toes on the right foot and a bunion on the left foot. I tried doing the first week workout 1, 5 days ago, and tried most exercises at least once. I thought I had been careful, doing maybe 20 % of the workout (timewise). Yet the first few days after, I had to resort to Advil to get around. What do you suggest for my next attempt? Thanks, your knowledge and caring shine through.
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Hello 🙂 Just a quick virtual ‘check up’ to know if there’s anything I should do/pay attention to in your programme to ensure long-term success for my particular physical condition (I’m a 32 year old woman):
– Ligament laxity:
Apart from good flexibilty, I’ve experienced a few funny episodes – About 20 years ago: I was so skinny, my doctor asked me not to chew on anything (only liquids) so my jaws wouldn’t dislocate… About 10 years ago, I couldn’t lift my right arm passed 90 degrees, and was prescribed exercices by my then doctor who again feared dislocation… My shoulder still feels funny at times and I avoid sleeping on it… – As a kid, my physiotherapist would also argue that one of my shoulders is higher and that I have scoliosis but my orthopedist would disagree. In general, my back is on the weaker side – after a group workout, I may pay the ‘wrong moves’ later with a sudden back pain that will leave me on the floor. I’ve also sometimes noticed a ‘cracking’ feeling in my shoulder joints and neck since I started some of your exercices – maybe a positive sign that something is working??– sickle cell trait :
I noticeably run out of oxygen faster than others who don’t work out more than I do, though it seems to get better with time.– laziness:
I’m new to working out altogether – about 2 months now of trying out different routines. Though I enjoy the positive outcomes, I can’t do this all my life! 🙂 But in the ‘What to never eat after a workout’ gift manual (page 11), it says that the more we get fit the longer we need to work out to be able to burn the same amount of carbs… Should I start working out less from now? 🙂Not sure if I sound like a grandma or hyponchondriac now (maybe both ;)) but thank you for your thoughts if any on any of the above, and congradulations on your amazing approach altogether to help us…
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Thank you for sharing this. I hadn’t thought about how my body is purposely weakening an area in order to protect it. I was working it hoping to strengthen it and get rid of the pain – both left hip and shoulder. As long as I exercise every day, the pain isn’t too bad. If I rest it for a day, the next day I pay for it and have to take pain med. Looking forward to more insight and ideas.
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Hey you guys with pain issues!! I was having pain in my right shoulder and neck and also weakness in lft hip and leg after doing 14 day workouts for 8 days . While studying all the materials I received I went into the ” Extra Tools and Resources. EXCELLENT!! videos of live diagnosis of upper and lower body misalignment and pain sources. Also discusses why some muscles grow easily and others are very hard to develop. Perfect illustrations of turning muscles “off” and “on”.
Through it I really “get” that you must begin with the very foundation of your body to understand the mechanics of why you are not making progress. Very exciting stuff!.
Anyway, I did some of the “tests” on myself and did some of the exercises prescribed for helping the misalignment and I swear I was out of pain right after and I felt more balanced. Like I could exercise again. Simple exercises to turn muscles off and on and realign you. I AM SO EXCITED by this stuff! I want more of this.
It helped me. Anyone else see these vids? Jill-
I got 14 day workouts too. where are these videos? – Aish.
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HI DR. K I AM A 48 YO FEMALE THAT HAS LOTS OF HEALTH ISSUES BUT IS TIRED OF BEING SO OUT OF SHAPE. I AM HAVING SUCH A HARD TIME GETTING THRU ALL THE EXERCISES AAND EACH DAY SEAMS TO GET HARDER INSTEAD OF EASIER. BUT I AM ONLY EATING 1000 CAL ADAY WHICH IS NORMAL AND EXERCISING AND I AM NOT GETTING ANYWHERE. I WORK OUT ABOUT 20 MIN AND THAN MY BP IS TOO LOW THAT I PASSS OUT OR I JUST CANT DO NOMORE. WHAT DO I NEED TO DO DIFFERENT
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Hi Dr K thanks for the info above it is just the sort of things I have wondered about over the last couple of weeks. I have noticed that I have developed strongly in some movements and not in others and i’m not sure if customising my workout myself is the right thing to do. Should I do more reps of the movements I find easy? Also i’m 33 and have had 4 children is it “normal” to wake with aching joints in the morning at my age?or is it just the weight that I still have to lose causing stress on my joints. Thanks again Michelle
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Frequently, I do not get signals from my body to stop until it is too late. It is only the next day or even 48 hours later that I have soreness–way too late to stop whatever I was doing that built up the lactic acid or even resulted in injury, large or small. What are some VERY EARLY signals that I may not be noticing to slow down/stop, to decrease repetitions?
Can you address “knees” very specifically? I have had meniscus injuries to both knees–one injury was “cleaned up” surgically, and the other knee was NOT. (In the meantime, I have also developed arthritic changes in both knees.) Are there things I should NOT EVER do? Is it realistic to ever get to a completely pain-free state? Is it just a matter or finding the right pain meds and taking them for the rest of my life (ugh!)? Knee wraps/braces? Physical therapy on the side? Or??? My sport of choice is martial arts. I do fine in the do jang for an hour or two. But when it comes to simply walking the dog, I am limiting my walking quite a bit. (My dog would like you to recommend that we walk
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I have been doing alot of reading of all the information that I have gotten over the last couple of weeks and everybody is talking about protien drinks and how you are to drink them after a work out and how you will lose more weight faster . I am a person that has tons of allergies and are not allowed alot of the foods that I am suppose to eat . I don’t eat much to begin with but my body is not a happy one. what am I to do???
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well first of all thanks a lot and more power to you Dr. Kareem, im enjoying doing the excercises you’ve suggestive, i hope it works for me… To tell the truth, i am not an overweight neither fat but i have this fat belly after pregnancy, so i wonder if you can show me an excercise especially to flatten my belly.
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Dr. K: I have 82 years that my Lord Jesus has kept me going. My sports activities and my military experience…in combat, too, has left me with two metal hips and metal rods in my neck. These are both fairly restrictive of what I’ve been able to do. I’ve been trying to exercise …really more for flexibility than anything else. I was wondering if you could tailor an exercise routine for me to more gradually improve what I’m doing. I try to control what I eat, yet I’ve not yet reduced my wasistline. Can you help with some insights?
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Hi,
I started doing your workouts three weeks ago, I have dropped a pants size but I actually put on a couple of pounds. My lower back is getting better. I injured it ten years ago, a chiropractor helped me a lot but I guess my core just really needs to get a lot stronger still. My right shoulder is hurting some – joint not muscle. I am amazed at the lack of endurance I have. Another cool thing is I actually ran with my dog in the yard this week! My back has hurt so much in the past few years that after a few steps I always quit running – what a joy to realize that I had gone like 40 or 50 yards!
Keep it coming!
Thanks! -
Hi Dr. K,
1st I completely agree with your visualization approach, engaging the 5 senses as much as possible. Certainly motivation is a BIG issue for me at this point and I’m finding it helpful to do these exercises and think about why its important to me to begin training at this type of high intensity. I had an idea along this line that I’m going to try, and just want to share it here in case anyone else might be interested in doing it – I’m going to buy something to wear that could fit me in say, two months, if I stick with the program. It doesn’t have to be expensive, but must be something I like and can look forward to wearing. Next step, observe everything about the item, texture and smell of the fabric, sounds that the zippers or clips make, color, whatever else. From there I bet I can make very vivid visualizations as to how it would feel when I’m wearing it and it fits perfectly, how I would feel about wearing it, etc. I think also that the act of purchasing it and the commitment that entails could add to the power of the visualization.2nd one of my big concerns is DOMS which has derailed me on recent previous attempts at exercise. I have always gotten to a certain point where as I ramp up the intensity I get to where the soreness is such that I can barely walk and if I continue to exercise gets progressively worse. This is definitely separate from joint pain but very painful. I think my age (56) has something to do with it. So far so good here with the FTFL program but I am taking it slowly to start. I’m hoping that by concentrating on learning and using proper form as you are emphasizing that the DOMS will at least be mitigated (since some of it may have been coming from incorrect form I’m guessing). You have also mentioned using muscle contractions in a way to pump the lactic acid out of the muscles. I assume this is part of the cooldown routine, is that correct? But I don’t think lactic acid build up is all there is to it. So I want to ask, what all can I do to minimize DOMS? Is sleep quantity or quality an issue here?
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Hey thanks so much for your support, I feel soooo much better. you’ll laugh i don’t have time to exercise so i put the sqwats and rear lunges into practice whilst mopping out kennels lol. I can bend and stretch firming stomach muscles whilst changing water bowls. I can make everyday movements an exercise to gain maximum results without stopping to exercise. really enjoy my work now too although the dogs laugh at me. I have more energy and a more positive outlook, i now have a better understanding of the why it works. My friends cannot beleive it either. Thank you Dr Kareem
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Also to add to last comment i find i can keep my stirrups better whilst riding my horse due to strenthening my muscles in my buttocks and thighs (sqwats). I find i am more central in the saddle and can keep my legs in a more secure position. I had not realise how weak i had become until i found the solution. Also with my stomach muscles stronger the breaks work better, i am able to keep my position even when Fly bolts (goes faster than i intended) lol
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Hi Dr K,
in the work outs for FTFL you give workout A and workout B- call me stupid but do we do both workouts-or either one.
Sue -
Hi Dr K,
I honestly don’t know where to start to lose weight because I always tried diets and I go to the gym every day and I still weigh the same way and I don’t like my stomach..I want to lose at least ten- fifteen but I cant even do that. Bit i also want to first start off at a reasonable goal like a five pounds in a month. Eve been going to the gym for one year straight and its bothering me because I haven’t loss anything. I go to a weight class,tae box and zumba and i sweat a lot. Maybe it is the foods that i am eating but i try to hard but sometimes it is so tempting. Plus i have health problems so its very hard also. I am just ready to try something new to help me lose the weight. -
Hi Dr K,
I am 63 year old i lost 14 kilos and go to the gym 4 times a week my waist is getting smaller but not my stomach i have a knee problem i need an op but i dont want to do it at my age what do you suggest please -
I walk every day.
I watch what I eat and I still do not lose weight
I do have high blood pressure
I have tried all kinds of diets and I owe several work out videos
I have follow 1o minute trainer and slim in 6 and the weight does not come off
I would like to shed 3o pounds of fat and yet I feel hopless.
Thank you for any help or suggestions you can offer.
Darlene -
I have just started the program but found out that I need to be on the road for the next three weeks and obviously cant take a fit ball with me.
What are the best exercises to do whilst away?
Cate -
I’m so greatful for all the knowledge you have with our health. I recently bought your program about 2 weeks ago and still have not started any of the exercises. One reason is I feel intimidated doing it, and I might do it wrong and hurt myself. I was diagnosed with Breast Cancer in 2009, stage 3, & till today I have some side effect due to the chemo treatments, like: numbness in my fingers and toes, achy bones, and lowerback pain, (found out I have arthritis), had a Mastectomy, and limited movement on the left side. But in all I can say the Lord is good and good all the time. I Thank God for Healing me and keeping me too. I thank the Lord for finding your program through, Isabel – and Rob Poulos… it’s so Awesome. I do need more motivation, and courage to continue this walk especially when it comes to me. I’m a single parent with 4 chilren, 2 in Elementary and 2 in College so they come first. Me, well I just do what I have to to take care of my children. Hope I’m not wasting your time, please forgive me for talking to much… lol… I do want to look and feel better about myself, I have alot to say but for now, I hope I can “GET STARTED” and keep it up with my busy schedule. Can’t wait to hear from you, thank you again for your time and attention to this very long “comment” 🙁 Take care and have a Blessed day, to you and your family, Lydia Butler – Hawai’i
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I am 78 years old, have had a stroke with minimum residual damage – balance and some memory loss. I have years of bad posture plus damage from osteoporosis. Recently I was told I have spondylolisthesis which doesn’t cause back pain but has caused trouble in the hamstrings in my left leg. I do about 20 minutes of stretches etc. every morning which keep me going. My husband and I go to a riverwalk (warmer water with a current that you can go with or against) three days as week for about 45 minutes. Other days I walk about 30 minutes (and hope to increase that in time.) My biggest problem in exercising is that I have no cartilage left in either shoulder. The left shoulder has been replace but not the right one yet. Any upper body exercise is difficult and can be painful.
Suggestions?
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i wants loose some weight because my blood glucose goes high. please suggest me which would be good excercise to me . Thanks
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I’ve always had a high resting heart rate – 85 – 90. Are their some dos and don’t for someone exercising that has this high resting heart rate? Thanks.
Nicolina -
Thank you for the customization videos, very helpful. I have had the program for about 2 wks now, enjoying implementing this into my life, even though it is somewhat overwhelming at times. I noticed the past 2 days that I am experiencing some neck and upper back discomfort and am not sure if and what I am doing wrong w/some of my exercises. I have noticed that I have really tight neck muscles after doing some of the plank on ball and side to side plank movements, maybe I’m doing them wrong or maybe i shoudn’t do them right now until I strenthen in this area. Any suggestions? Also I declare Bible scriptures over myself as my positive affirmations, have for yrs, the positive affirmations is a great thing. Thanks for this encouragement. Pam
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Hi Dr.K Im not sure if you actually read all these comments, but I dont know how else to get hold of you. Im a trainer from South Africa, and purchased your full throttle fat loss program $1 trial version in order to assist me with my clients. Well the database was difficult to work through to say the least, and decided it wasn’t for me. I then tried to contact you or your support or whoever, but got no reply and then was billed the full $400 odd. This to me is pretty unfair seen as I did not even make use of the program. If you could contact me regarding a refund, my email is vorster.derick@gmail.com
p.s. Im not one of those shifty guyz tryna get the most of your program for $1, (you billed me anyway for not even using it) I have actaully purchased a number of Nick Nilsson’s downloadable easy-to-use workout programs and they are great.
Derick-
Hi Derick
This is Trishia, one of Dr K’s CSR. We checked in the system and we couldn’t trace your order information with the email address you used to reply on this blog, if you could Please contact http://drkareem.com/support/ with your purchase information/receipt receive from the charge to further investigate the problem since presently Dr K has no program offered at $400 you mentioned. Again please contact http://drkareem.com/support/ for program purchased inquiries. We appreciate your patience and understanding on the matter.
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can not loose my stubborn belly fat .i am excercing on a daily basis (cardio-aerobic )with no results; need your advice to achieve my goal of loosing my belly fat
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I tried to respond – leave a comment – but no luck
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I have tried to download my Extreme program also, and I am unable to do this.
I have paid for it plus the extra things too. Can you help me with this.
Mahlentwins@hotmail.com -
The reason I tried you was because I hit a brick wall with the Fat Burning Furnace. I love the concepts you put down, but my 53 year old joints ache terribly. So, I have increased my intensity and decreased my rest times. Not much success there. I beleive the only thing left is nutrition. Am frustrated.
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at Derrick,
This seems like a scam to me. They ask for your credit card information, indicating the “trial” offer is only $1, then give you nothing, but since they have your credit card information they can pretty much charge whatever price they want. And, to add insult to injury, you don’t even have the program to use, just a bill for 400 bucks.Perhaps you need to get in touch with your lawyer to settle this scam.
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Im 58 year old man who has lost 5 stone over a 2 year period.at present im 18 stone and still have bellyfat which i cant shift.im fairly fit and i workout 3 or 4 times a week,both cardo 1 hour and weights half hour plus a little time in the steamroom.ive been at 18stone now for 4 months and cant seem to move more weight.
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Im 58 year old man who has lost 5 stone over a 2 year period.at present im 18 stone and still have bellyfat which i cant shift.im fairly fit and i workout 3 or 4 times a week,both cardo 1 hour and weights half hour plus a little time in the steamroom.ive been at 18stone now for 4 months and cant seem to move more weight.
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I love your talk. I’ve been wanting to design my own programme for months! I’ve never been happy at what I get from the trainers at the gym. I know my body very well and I know what it likes and what it doesn’t like and I know what I want to train and what I need to strengthen and the list goes on and on… I am a 38 yr old polynesian female from new zealand and dying to get in the shape of my life before I hit 40!
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I`m a female of the endurance type, and you`re right I should develop more aerobic muscle fibers, I think. However, my main concern is this roll of fat at the lower part of my stomach…I`m only few pounds away from my ideal weight ( I lost around 60 pounds). So right now I`m doing some cardio (interval training) + following your ab strenght program. Furthermore, I`m very focused on my nutrition… Eating a lot of the good fat to loose my belly fat. Do you think, this is sufficient to reach my goal.
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I`m a female of the endurance type, and you`re right I should develop more aerobic muscle fibers, I think. However, my main concern is this roll of fat at the lower part of my stomach…I`m only few pounds away from my ideal weight ( I lost around 60 pounds). So right now I`m doing some cardio (interval training) + following your ab strenght program. Furthermore, I`m very focused on my nutrition… Eating a lot of the good fat to loose my belly fat. Do you think, this is sufficient to reach my goal.
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Dr. K, I am brand new to your program and it sounds very sound. I am looking forward to getting about 40 excess pounds off my 54 year old body. I must say that I definitely lack motivation. . . I keep telling myself I’ll start tomorrow, but we all know that tomorrow is always a day away. I need to build strength and endurance, I am pretty flexible. But motivation to get my butt in gear is definitely an issue.
Any suggestions and mind tricks will be greatly appreciated.
Thanks. -
I have had 2 c-sections. Is it true that once you have had the tummy cut you CAN’T get rid of
belly fat? Thanks!!!! -
Hey Kareem,
I’m a Specialist Sports Physiotherapist in Australia and spend much of my professional life guiding my patient base towards health. I’m stoked to have stumbled across your site. I was trawling the net looking to see what materials were available for people on the lookout. WIth so much un-researched, unsubstantiated information out there …-Your site and approach comes as a relief. I look forward to following your blogs. -
Hello Kareem,
I am a slim 63 year old woman….in decent shape. I am 5’6″, 122 #s. I roller skate 2x per week and I move around a lot. My 2 problem areas are a bit of fat around my stomach and my once muscular arms are withering! What excercises should I do regain firm arms and flat abs?
Thanks! -
Hi I have been doing this programme now for 6 days and thank goodness no one can see me. I have 25kgs to lose, knees that are way passed their use by date and only one fuctioning shoulder, BUT, first day it barely looked like I was moving, especially with press ups (yep even on my knees) but by Friday there was decidely more movement yeah! I am also 58yrs old and have lost most of my flexibility, but I really want to make this work. On listening to the video I am at a loss really to know what would work best for me. I am motivated but can always work on this. The only regular exercise I do do is ride my horse – and need to lose the weight to be more comfortable doing this. So how do I figure out what is the best strategy to use. All I know is the last time I worked out at the gym – I was obsessed, went 5 days a week after work (Live miles out in the wop wops or it would have beeen 7 days a week), literally worked my butt off – and while my aerobic fitness got better and I did get stronger, I actually lost no weight over the year. Very depressing, then injuries took a strong hold and I had to give that up as well. That was almost 5 years ago now. So any help would be greatfully appreciated. I too am from New Zealand.
Christine -
Where to start…
I’ve done every diet..some have worked others have not. I’ve been reasearching Isabella’s plan, your stuff as well as customized fat loss and implemented pieces of all of them. ALL of it makes so much sense and really is just healthy eating..and a life style change. (even though my family and friends tell me, and I do already know, I am typically a good/healthy eater. I’ve never been a big junk food person. Just usually liked my carbs (crackers, breads, etc)For the last 6 weeks, I’ve cut wheat, soy, processed foods and diet coke. I’ve done a liver detox, and a cleanse. I’m taking Omega, calcium, zinc, ginger, borage, and cheyenne suppliments. I drink 70+ oz of water a day. I have not lost a single pound!
Here is a sample of my typical day of eating:
Breakfast: protein shake OR egg and fruit
Snack: veggies
Lunch: sprouted wheat torilla, mustard and some type of meat
fruit (strawberries, blackberries, apple, pear depending what I have at home)
carrots / pead pods
Snack: Greek yogurt
raw nuts (mixture of almonds, walnuts, pistacchios, cashews)
Dinner: Lettuce salad OR steamed veggies (asparagus, mixed, broccoli–depending)
Some type of meat/fish (chicken, beef, salmon, tuna)
Cottage Cheese
fruitIF I’m still hungry or hungry btwn I grab dried fruit and/or raw nuts
I may adjust some, but this is basically it. I’ve literally only had 1 peanut m&m, 7 drinks (vodka /diet), a bite of ice cream cake, salad dressing (on the side) if I’ve eaten out, and 1 gluten free muffin this whole time.
I exercise 3-4 times per week. Which is about all I can get in. I work full time and have 3 BUSY children (2-teens and a preschooler). I’m also limited on my exercise due to a severe injury. Everything has to be low impact. I bike 20 min – 30 min. Then do some interval weights with my arms, sit ups/crunches (on an exercise ball), leg lifts and squats.
The good news…I feel great and haven’t craved things, but I’m BEYOND frustrated. I’ve talked with my dr (who has tested my thyroid a bazillion times) and he’s not sure what else I can do. I’m not obese, but overweight. I know a Lot of it has to do with genetics. (my sisters all have the same problem..one exercises constantly and still struggles with her weight.)
My husband, friends and mom have even commented lately about why I’m still trying all these things when I’ve always eaten healthy and exercised. They think I just need to be happy with who I am. They are trying to be very supportive, but I don’t think they really understand.
Any suggestions?
Thanks-
Hi Michelle my name is Kim I can relate to your frustration. Thought I would give you some personal feedback that might help you. 1st is your dr testing your thyroid just for tsh levels or all 5 test that they can run? There is a tsh, free T3, freeT4, straight T4and T3 levels? I have thyroid trouble and for years the only test done was the tsh and it would show ok but once I switched to an Endocrinologist, we tested all 5 ways and discovered that my T3&T4 levels bottom out in mid afternoon.
2nd if you are not eating higher lean proteins and balanced simple and complex carbs, you will not see the results with exercising 3-4 days a week and if you do not get at least 1200 calories you will not loose weight. I have worked very diligently for a month now of exercising 5-6 days a week and doing what I said above and have lost 6.5 pounds BUT have slimmed down by 7 1/2 inches and people are noticing and I feel great. Don’t fall in the negative talk trap. Be positive, focused and persistent and you will get the results. I also drink at least one protein shake a day and incorporate nuts in my snacks. Best of luck!!
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Dr. K,
I am in week two of your DEFL 2.0 program. The GS are wonderful but I have a problem with the warm-ups…the tendon from my calf to my ankle kills me especially during the jumping jacks. I am 38 y/o female who has been diagnosed with Fibromyalgia and Chronic Fatigue. It has been over a decade of trails, pills, creams, needles. But the hardest thing has been keeping in shape and finding the right program. I was extremely nervous to try your program fearing that it might be too much and for the most part it isn’t…except for the warmups.
About two months ago, before I stumbled across Beyond Diet and then your program, I was doing Weight Watchers, which had worked wonderfully in the past. After a month and a half on WW, I had only lost three pounds. Very frustrating! Like I said, I am only in week two of your program and I have gained two pounds! So, basically, after two months of struggling I have only lost one pound. I am watching what I eat…even got a vitamix. My husband on the other hand, who is doing this with me has lost ten pounds…which is absolutely great, but it only magnifies how much I am struggling. I just got the Metabolism from ProGrade and started that today…not sure what else to do…
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I suggest having your T3 and T4 levels checked. My experience was similar and discovered, through testing, that I am hypothyroid. Medication is helping and now I know I’m not crazy.
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Understanding ore about stretching muscles for proper mobility, support, and muscle strenght. My main problem besides over weight is due diligence and enthusiasm to get my butt off the couch and away from the computer. Getting a mind set is another exercise I have to work on as well.
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You don’t mention an age component, Dr. K. I’m 71 and already have arthritis in hip, knee, foot, which makes me be, perhaps “too careful”. I’m scared to do more damage
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I am a reasonably fit 71 year old. Motivation good, postural alignment my speciality (excellent), nutrition good (Isabel!) What accommodations should I make for my age?
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you talk to much! you are very boring! you could have been a very good carnival barker or maybe selling snow to a Eskimo!!
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Wallyfech,
It appears from your comment above that you are racist (in reference to your use of the term ‘Eskimo’), lacking in knowledge, and compassion. I suggest that at this time, dealing with these issues is more important than addressing your physical ones. Wishing you only good things in your life.
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I, too, am struggling. In my 60s, reasonably fit, but with arthritis (hip/knee/feet) and old meniscus injuries (both Knees). I am suspecting that poor sleep is leading to elevated cortisol which leads to weight gain–or at least, being unable to lose the mid-section bulge. I also crave salty foods. I try for 70-80 oz of water/day–but maybe that much water is washing away my electrolytes and leading to salt-craving. Does anybody have any insights about 1) sleep deprivation; and 2) electrolyte imbalance. Those are my 2 problems.
I am in the martial arts. Several days/week, those are hard work-outs (cardio) and several days/week they are more balance and flexibility, and of course, power.
Chris
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Dr. K,
I bought your abs work outs with the 5 workouts and other info and the trial for LHPH which costs 47 dollars. The one time price of the whole program…….all the other workoutvides and exercises………47 more? I just wanted to make sure it was an addition to what i already bought. I did P90X but did not have any fat loss. I feel like i am seeing fat loss with what i am doing with your program. my issue is that I am going through menopause at 44 and have a lot of fatigue when working out but i work through it. afterwords i feel good but i am sure it is a part of my menopause. I like your workouts but not sure if i can afford another 47 dollars or is it 67….cant remember……for the double edge workouts. also i only have a treadmill so that is my only exercise machine to work out on. Is this ok?thanks,
Heidi P -
Dr. K,
I bought your abs work outs with the 5 workouts and other info and the trial for LHPH which costs 47 dollars. The one time price of the whole program…….all the other workoutvides and exercises………47 more? I just wanted to make sure it was an addition to what i already bought. I did P90X but did not have any fat loss. I feel like i am seeing fat loss with what i am doing with your program. my issue is that I am going through menopause at 44 and have a lot of fatigue when working out but i work through it. afterwords i feel good but i am sure it is a part of my menopause. I like your workouts but not sure if i can afford another 47 dollars or is it 67….cant remember……for the double edge workouts. also i only have a treadmill so that is my only exercise machine to work out on. Is this ok?thanks,
Heidi P -
Dr K
I love your program. My challenge is completing the 10 min fat loss for beginners at a high intensity. In fact, during the warm-up and cool-down periods is when I am most out of breath and my heart is working the hardest. I’m 55 and have a sedentary job. Should I exercise longer and rest more, or continue my 10 minutes and just do what I can? In other words, what’s the best way to modify until I get into better shape cardiovascularly?
Dr D -
Dr K,
It seems as though I was doing well with my diet plan and slowly integrating exercise into my daily routine. Working in an office job is difficult to get workouts in but I’ve been able to get a few 5-minute spurts in about 2 times (once in the mid-morning and in the mid-afternoon). But since I have been keeping this routine for two weeks, I am noticing that I am still experiencing a plateau. It seems as though following Joel Marion’s Xtreme Fat Loss program seems to work well but I cannot figure out how to modify the program as a breastfeeding mother to a 12-month-old. I know it’s probably not safe to take certain supplements like protein powder and BCAAs while breastfeeding. Tips? Maybe Isabel might have better answers for me since she breastfeeds. However, I’m not aware of a blog to send questions to her. I’ve been gluten-free and dairy-free for quite some time (with a few random cheat moments) by the way…HELP!!! -
I wish everyone, especially as we age or if we are injured, could have a personal trainer using your ideas on our health care team. This seems like it would be one of the best preventive medicine solutions that our country could benefit from. I was injured 6 years ago on the job, and even though some physical therapy was paid for by workers’ comp, I still have physical problems from that injury. I recognize this now very much so in trying to correct my posture and be balanced in following your exercises. Now that I am unemployed, it is impossible to pay for a personal trainer. Thank you for what you are sharing for free on your site.
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Dr.K:
got a question i had a hip replacement and a knee replacement and I don’t have alot of mobility and I have trouble with lunges cause I cant fully bend knee so should I just go as far as I can. or should i do a different type of lunge work.Vern
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Hey Dr. K!
Just bought DEFL, the stretching component and your AB Strength Guide. I am learning the systems. I also see a PT. My issues are many but mainly, I have Fibromyalgia and possibly RA, chronic migraines and asthma (those are the main ones). I have to take numerous medications for pain management. I’m worried about their side effects and the overall conditions that I have. I was doing well and started to run (I’m about 200lbs 5 ft 4 in.) I’m trying to lose weight for my wedding in October and I over did it and got jumpers knee. I’m one hot mess, do you have any advice for me? Should I be concerned about some areas more than others? -
I have to listen too hard so far. As a teacher that tells me I don’t yet know enough about your art and science, but I am listening. You do speak my language, just at a higher level. Thanks again. Karen
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I have to listen too hard so far. As a teacher that tells me I don’t yet know enough about your art and science, but I am listening. You do speak my language, just at a higher level. Thanks again. Karen
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Karen I am a teacher as well. What do you mean by, you have to listen too hard so far?
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Okay, I was all ready to start out last Monday, and Bam, I was hit with some kind of bug that left me with zero energy, muscle pain, no appetite, and headaches. I am still recovering, but trying a few exercises, walking, and gardening to keep some stamina. I am mostly trying to catch up with you. I feel a bit overwhelmed with all the stuff that you’ve sent in my email. So is the items that I purchased coming in the post? I didn’t get anything to download. I’m not really all that athletic so be patient as I am slower that most of the people on your program. You have answered some questions that I’ve had.
If your joints are out of ballance, how do you repair this and get the joints to stop hurting? -
I started the Ab strength quide program last monday and on tuesday my legs hurt pretty bad. I did manage to do the mini heart rate spkie sets and put together a routine that works more upper body.
on wednesday I took a rest day because all my muscle groups hurt good. I willstart up again but I dont know when to continue to module I or move to the next module…Mmmmm -
Hey Dr. K~ I found your five daily 1-minute exercises video on some other site. It was my first contact with your system, and I was very impressed. One, you gave this away for free. Two, you seem to really care about people and the state of Americans’ health as a whole. Three, while you have things to sell, you don’t come off as relating to people primarily as “purchasers”.
Four, when you do sell something, you really back it up and help people with it. You seem to be focusing on at least marginally active younger people, naturally, since you aren’t very old. But even though I’m in my 60’s and so grossly overweight that I can’t even do your 1 minute exercises all the way through for a full 60 seconds (!), I chose your system because, frankly, I admired your integrity and attitude.Since then I have watched your videos with appreciation. You really do know your stuff, and you really do care about people and warn them of all kinds of things during a video… it’s clear you really don’t want people to hurt themselves in any way, or even get poor results by doing things incorrectly. But still, as a coach… as you say, how can it be done? Everyone is different. And how can you say you’ll get back to us all by tomorrow? You must have thousands of people you are coaching. Even with helpers….
This reminds me of something. You just sent me the week 2 emails for my year of coaching. That’s OK, I’ll just save it. I have yet to do week 1. Some of that is the logistics: finding the place, time, equipment or substitutes, learning how to do the exercises, watching videos and taking notes, etc. All this inexperience makes it hard to start regularly for real yet. But some of the time was taken up getting answers from “you” about what to do about not being able to do things. I’ve tried email coaching before, twice, and have found it hard to get answers to email questions, and even harder to be taken seriously. That is, the attitude seems to be to either just say something positive to keep me paying, or to tell me I’m not right for the program. Your people not only answered me quickly, but gave me really solid and workable advice. With no feeling of put-down at all, I was told to aim for just ten reps of each exercise until I was able to do more, and the way to do more. When I couldn’t even hold on to the pull-up bar at all, not even a fraction of a second with just hanging, no attempt to pull at all, I was given two other exercises to do to build up the muscles I will need to even begin to try a pull-up. I feel so grateful. Not just for the real solutions, but for the attitude that I CAN work up from where I’m at to what you demonstrate, no matter which parents I “chose”. (It’s probably an old joke to you, but it made me grin, when you said that so normally with no change of affect.) That hope and feeling of acceptance from the answers to my questions about failure fuels my motivation tremendously.
About motivation: Since you can’t tell which responses to people will make some guy ready to come after you with an ax, make some young fat girl cry, or make somebody feel like you don’t care if they succeed or not and aren’t “making” them stick to the program, I don’t know how you can hope to personalize your coaching. Maybe you should just ask people. You know, let them pick out of several choices the response they’d prefer receiving from their email coach under various circumstances: Didn’t work out at all, making excuses, trying hard and failing, not trying hard and failing, trying things different from what you told them to do, etc. Oh, and doing everything just right and showing improvement. Can’t forget that one! I’m an Army vet. I’d expect you to tell me you expect me to do better, ask for reasons rather than excuses, and hold me to our “contract”: you tell me what to do and I do it. That you notice what I’m doing and respond is the coaching I’d be paying for, and that I desperately need. Of course, you are currently not charging enough for such personalized coaching. I’m pretty much getting what I paid for when I receive sequential emails and videos in a sequence you carefully worked out for the majority of users. It’s not your fault I don’t fit into that demographic. Thankfully, your staff who answer questions adjusts things so I can make it work for me.
Enjoy Mexico and have wonderful, inspiring, amazingly new and profound insights into the world of email coaching at the conference. May you find solutions to save humanity.~Lee
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it`s all greek to me,but i`m still trying. it took 2 months to lose 2 inches off my belly with no weight loss.
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Hello Dr Kareem. I have worked very hard on my first week, but I think That I need to say that I am 64 yrs. old, have been diagnosed with Arthritis in both hips and broke 5 ribs about 2 yrs. ago. Needless to say, I have become so sore from these exercises but am very committed to accomplish my goal because I have a new man in my life and I want to be fit and feel good about myself. My question to you is, because of the Arthritis, could I be doing damage to myself by exercising to the point that I have a hard time walking and am very stiff in the mornings. I am aware that I have to keep myself in motion to feel better but if II need to slow down a bit, I need to know. By the way, I only caught 3 of the exercises so make up the difference on a treadmill until I receive your videos to view. A comment back would be appreciated and if you tell me to continue at the strong pace I have, I will continue if that is what it takes to reach my goal.
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I am overwhelmed by the amount of information you offer and the number of programs. I would like to cut to the Chase and find out what are the basics for getting healthy and losing weight. I don’t have enough time in my day to listen to and read all the information you keep sending. I am still wading through the first package I bought. HELP!
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I am with you. Kareem seems awesome, but the info is overwhelming and the videos are time consuming.
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Hey Dr K,
I just started one of your programs and find all the information so far invaluable. One issue I am having however is that I get too used to the workouts too quickly. I’ll choose one, up the intensity again the second time I use it, up the intensity again the next time I use it but even with increasing the intensity my recovery time from it is so fast I feel like I’m not doing much… is this a bad thing? Also, I have hyper-flexibility and this seems to be making a few of the exercises difficult to do properly, e.g reverse lunges. How can I fix this? -
Dr K.
HELP! I just broke my foot and am in a boot for 8 weeks. I just signed up for your ab strength program for a 30 trial and only did three days before breaking my foot. Are there exercises specific to this injury that I can be doing? I can not figure out how to download the five free videos you sent (I don’t have an ipod) and I need an extension or membership hold until my foot heals so I get my 30 day value. TY, Robyn -
I’ve got a shoulder injury so having to work with coach at gym, so I don’t get scared or discouraged when I feel pain. Pilates class also helping to awaken more of the shoulder muscles. So online programs that would somehow replicate this support would be what I would need. Seems a daunting task for you guys. Also, just working out in my living room, I don’t reach the same total workout experience I get with all the variety of equipment at gym.
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I know my problem is motivation. I am so tired when I get home I just want to go to bed! I have a real long day and the 45 min. drive home just flattens me. Help.
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Margaret, can you find 10 minutes or so to work out during lunch?
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Dr, can we have the videos in script, i cannot seem to stream it faster. describe the workouts we are not fab gurus!!! thanks
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I have extreme back problems(Surgery L4,L5, S1)and now L3 is acting up, etc..
Physical therapy and hydro-therapy help the condition, but …exercising hard enough is painful. Diet is helping, just need suggestions on mobility, flexibility. I do sail frequently, and pay with pain for doing so -but I ‘m exhilarated while under way, and include some exercise while under-way. Like, HELP!
RichyD -
My main concern is my endurance and ability to walk uphill without losing my breath. I will feel faint or have to be last in line in an uphill hike. I also cannot do a pull up. Thanks.
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Nice one
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Thanks so much Dr Kareem for these valuable information, I wish I have the ability to apply to my life
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Hi, I bought Mission Unbreakable, on February 15 2013. I did not get access to a username or a password. Are you going to refund me 39.95$ or deliver the product?
My order number is 207124329. -
Hi, I just bought Mission Unbreakable for 39.95$ on February 15 2013. I did not get acces to any user name nor a password.Will your refund me or deliver the product?
My order number is 207124329
At least, you could answer my queries. -
Great analogy to cooking as we all have different tastes (needs). For those of us who are older, overweight, some arthritis knowing that the exercise regime should or can be tailored makes a positive difference in attitude / motivation and we’re less likely to quit. Am looking for more of your blogs.
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Hello Dr. K. I would say that I am pretty good at working out eating foods that are better for me. I have and is currently following lots of things that I learned for Joel Marion, Isabel de Los Rios, etc and have have lost a few pounds from using Biotrust products and watching the way that I eat. I feel that I would be happy with losing three more pounds. It have been told that I have patella femoral and really tight hamstrings. My knees are weak and grind or make a cracking sound if I do almost anything that require flexing them besides a normal walking motion. This greatly limits what I can do with them. I do work out quite a bit mut I baby my knees because of that and limit running, burpees, jumping exercises. I do feel that this limits my exercise and weight loss potential so it would be great to get pass the knees problem. Like it said, I would be happy to lose three pounds, which would put me at a weight of 137lbs. At the moment, my early morning weight is 139.6 lbs but I have 32 lbs of fat according to my scale. Ideally, a much lower amount would be great. I am skinny at the moment with a five month post baby little bit of pooch to get rid off but I look trim by most people’s standards. I would like to lose the pooch but most look to crazy skinny so I’m nervous of what 10% body fat mike look like on me. Most importantly, any help with my knee strength would be great!
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How do I get the pre/ post workout stretching video I ordered with the program when I signed up?
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Hi Dr. K, thank you for your program, usually I’d be skeptical on the results you said would happen, but I just lost 5 lbs in 5 days, and i feel great doing the 10 minute exercises then alternating the 5 minute Fat Loss accelerator and 5 minute Heart Rate Spiker every second day. A 15 minute exercise with results… Impossible? NOT! Lets see how quick I can lose the last 15 lbs I have set for my goal. This beats the 60 minutes of working out on the elliptical machine hands down. Did I mention, I am also getting stronger too…
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What a wonderful video – thank you. Q: Are mobility exercises more effective with or workout the use of weights?
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Hello Friend, l’m Mark Dexter Excutive Engineer, also i’m director of Eco gold company , Please can some one help me invest my funds $16.5 Million dollars
in Cadana for investment project , l need a good and honest partnership who can handle this project with trust and honest,please you can reply me to my
Email: mdexter677@gmail.com l will tell .
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I don’t see any video.. please advise and thank you
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I would love to watch the video but it won’t play on either an iPhone or a mac. Pls cd you add it in a different format?
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no video…
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i don’t have an iphone or ipad i just want you to send me dvds i know it is more trouble but i need them to be mobile . my room with my computer is small and i dont have an x box or anything like that.. how else can i download them? please help . your whole program is on hold for me . selling my home and Divorce. Please help!!
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I love the shoulder exercise tape. I dislocated my shoulder last year and really need this. But your program totally confuses me. I’m in day 6 and I am just looking for what I’m supposed to eat today. I could only find the first 5 days. I’ve lost 3 -4 lbs so far.
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Hi Dr K, I have been doing your 14-day fat loss program and in it, it talks about shocking your body for 14 days and then what? How do I maintain the weight loss?
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No video on windows, iPhone or Mac.
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no video – i’m on a macbook. I’ve tried chrome and safari, no dice. 🙁
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HI DOC. I AM A CHIROPRACTIC PHYSICIAN (43 YRS )NEED MAJOR HELP WITH MY
FLEXIBILITY AND MOBILITY HAVING BEEN BENT OVER PATIENTS FOR ALL THOSE YRS WHERE DO I START? PS . IMPRESSED WITH YOUR INDEPTH KNOWLEDGE -
Thanks Dr. K.
I would really like to know how your program(s) can be customized to work with/enhance endurance athletics, such as cycling. I became an “avid cyclist” less that 2 years ago, and it has simply changed my life. I love it more than anything I’ve ever done, and I’m healthier, stronger, more fit, leaner, etc. (plus having FUN!) HOWEVER, even tho I cycle 150-200 miles/week these days, I still would like to lose a tiny bit more fat. I do know that endurance-based exercises at this level aren’t the best for fat loss, so how can your program(s) mesh most effectively with what I’m doing? (I’m a 55 yo woman; 5’7″, 125#s, zero belly fat. It’s all in upper thighs & @ss and upper arms. I definitely have visible muscle. All-in-all, pretty hot for 55 so I’m told ;o), but could get a tiny bit leaner… ) Been wondering about this, and now you asked! My diet is excellent. Done a lot of research there.
I’m sure I’m not the only one who’s been wanting to work all this in with their other enjoyable activities…
Gratitude for your work! -
Thanks Dr K.. I think I need help with the motivation issue, cause Im working as a careworker where I usually use strength the whole day that makes me so lazy to move as to not to use up my energy before I go to work… I really need help.. Im 24yrs old female weighs 150lbs height 5foot. Thank you.
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I’m in the same boat with wondering about endurance exercise. I know this increases my appetite and goes against most of the you only need to exercise shorter time more intensely…but I love my running and don’t want to give it up. I’m still just struggling with the last bit of body fat over my abs though I know I’m burning more calories than eating.
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I don’t have a stationary bike or treadmill, what are some things I should do to warm up?
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You might want to check out the 5 Day Fat Loss Accelerator (you can subscribe on this page) — it’s a great whole body routine that can be used (slowly) as warm up. Simple and to the point.
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When performing cardio on the elliptical or treadmill my heart rate consistently follows my steps or strides per minute. So I guess my heart is “keeping the beat” or I just have rhythm? The issue I have is that I often reach peak as soon as I pick up the pace and have even been working at 100% based in my target. I find this alarming enough but now you have described the lactic acid response which is undoubtedly happening to me. My recovery rate does drop 25 to 30 beats in a minute, usually close to my starting rate (100 or so). My resting rate is 63. Do I take my cardio down a few notches or is there a better solution to continue to work up a good sweat without suffering from this lactic acidity?
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hey Lisa,
Awesome question and this is a realistic scenario for a lot of people. Here’s what you do:
Exercise for the next 2 weeks at 60% of your APMHR (age predicted max heart rate) — here’s how you figure that out:
[(your age) * 0.8] * 0.6 = 60% of APMHR
Then, the next week, go up to 65%.
Then, the following up to 70%.
And upwards, week by week, to 90%…This way, you gain more control. Always stay within 5% of your target HR and gradually build your intensity with this protocol.
Please keep us posed!
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Okay. Started at 60% today and will do the graduated climb. We shall see…
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Hi. Dr. K
I have been on a five week Intermitting fasting Program Twice a week. I have lost 10lbs now down to 213lb I stand at 5’5”. Im off all processed Carbs, I feel my energy increasing. However im not motivated at this time to work-out.
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Hi Mike! On behalf of Dr. K, congratulations on your progress! More often than not, successful and sustainable fat-loss involves a conscious effort to change your lifestyle habits- both from diet and exercise. Of course, you can do without the latter, but it’ll produce results faster and easier to maintain. 😉
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Hi Dr. K.
I am in week 4 of training for a figure contest. I have seen visual results and have actually gained 3 lbs. which I am sure is muscle, however my fat percentage has not moved! I am getting frustrated but am not letting it get me down yet! My diet is very clean and I lift heavy and light, with some HIIT and low intensity cardio. I guess I don’t really have a specific question but I am eager to see the solution to today’s blog.
Thank you-
Hi Claudia! On behalf of Dr. K, thanks for writing in! Kindly check out his post about bodyfat percentage (if you haven’t already done so):
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Hi Dr K. I have chronic pain especially due to lower back & neck degeneration. I am also prone to TIAs – the most recent one being in July this year. I do cardiac exercise on a treadmill 6/7 days per week & strength based exercises 2-3 times a week under the supervision of a physiotherapist. A recent ECG stress test showed my heart and fitness levels to be high (98% for my age (48). I am also on a calory diet of 1200 per day. I am highly motivated. I ignore my pain in the gym – just turn up the music. I am wondering if you know of websites or apps that my be useful for someone like me? Your advice is appreciated.
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Hi Carla!
On behalf of Dr. K, thanks for writing in and apologies for the delay in response. His post on lower back pain might be helpful for your issue:
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Hi Dr.K, I am trying the 14 day fat loss. You were right about that endurance thing. I have zero. I can do the exercise circuits but not more than once it seems. How do kick start my endurance levels?
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Hi Keisha! The metabolic exercises in the BTMC and HRSMS are a bit intense because the workouts are short and that’s how we get results. That said, It’s okay if you need to take more time to recover in the beginning- just remember that you’re building up to full intensity. Naturally, results come fastest with the intended format, but you’ll get great results either way. Just so long as you’re sticking to the schedule, it’s perfectly okay to do a an easier version of a particular exercise (as long as you keep it at 8 or 9/10 intensity).The key to continuous fat burn is keeping the heart rate up, so don’t be too focused on form. However, you should gradually work your way to doing the recommended form for continuous progress and avoid reaching muscular plateau. You can also integrate your favorite exercises into your regimen if you want- mixing things up is what keeps workouts fun, and the fun factor is the key to sticking to your program and achieving a smaller waistline.; )
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Can I ask…. when its says “BTMC + HRSMS x 2” are you supposed to do the whole thing at the same time – ie. 20mins continuous Or could you do one set of them in the morning and one in the evening? Thanks.
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Kareem, thank you for giving your time to help. I appreciate it. I have a question that could help many. I am a 51 year old ex-athlete and have been a TT user for about 5 years. Craig Ballantyne has been huge for my fitness. Because of my age, I love the shorter workouts (30 min or less).
This leads to my next question…how should I adjust the workout to cater to how my body feels? My gut tells me to do less sets and/or less reps. And, one legged squats or one legged dead lifts hurt my knees like crazy.
Have you, Craig, Mike Whitfield, or any other fitness expert thought about making a workout for specific age groups?
Thanks! Bas Prins
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hey Bas,
You’re very welcome 🙂
Adjusting workouts to cater to how your body feels is a GREAT thing — here’s how I recommend you do that (see a doc if you’re unsure about your exercise capacity and need to get a stress test):
1) Work on Steady State Heart Rate first so you learn how your body is reacting to movement. In the beginning, exercise at 40% of your age-predicted max heart rate and stay within 5bpm of this for your entire workout. It will probably seem really slow, but do this for an entire week. Next week, go up to 45% and follow the same method. Continue to do this until you get to 85% of your age-predicted max heart rate and your heart rate isn’t fluctuating. if on any week you’re having trouble controlling your heart rate at a particular intensity, back-off by 5% and delay by one-two weeks from progressing.
2) Once you accomplish 85% max heart rate in your workouts and you are able to stabilize your heart rate, now’s the time to build maximal intensity and recovery periods into your workouts. With heart rate stabilization accounted for, we’re much more adept to see how your body is ‘responding’ to exercise and whether or not to back off to 2-3 days a week, or less time, or more tissue mobility, etc.
Before this, your body may be getting sore because the same 165bpm that you were using as a feeling of intensity during your workouts 10 years ago may be more traumatic to your body today.
It’s less about *age* than it is about customization. Just because you are 55 or 85 years old doesn’t mean that you should exercise or eat a certain way. The goal is to maximize the potential of your health at any given stage in life. Does this make sense?
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What professional would you recommend seeing for functional leg length descrepancy?
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Definitely a Physical Therapist.
In specific, I’d look for someone who has a background in ‘Manual Therapy.’
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Looking forward to this next journey in my life. I am 65, overweight, good health, recent open heart surgery – ready to get into the best condition and shape of my life. Am ready to start a good nutrition program with proper work out and conditioning – now. How do I begin? Think I need some guidance and you are the person I believe can so that….
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Thanks for the 14 day fat loss program. I just got started so no results yet, will let you know in 14 days.
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You’re welcome! Hope the program is going well for you so far 🙂
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Maureen
I just started last week and was very excited. I did my exercises and followed the 717 eating. I weighed myself before my cheat day and the scale did not move. That makes me feel as if I should not have a cheat day. It is so discouraging when you do the right things and still do not see the slightest result. The last time I lost any weight was 2 years ago. Now that I am 52, it will not budge. I am always super motivated, I exercise 3-5 a week, I eat healthy. Not sure what else to do.-
hey Maureen,
Don’t worry at all!
A few points:
1) Eliminating the cheat day is the worst thing you can do. This type of ‘carb elimination’ type nutritional strategy requires you to reset your fat-burning hormones through eating foods with carbs, saturated fats, etc. Without this, you’ll be hurting your metabolism. (but no trans fats, ok?!)
2) Week 2 may prove very useful, as we’ll be working on eliminating the ‘gook’ in your gut. There could be a nutritional void taking place during digestion, do to poor nutritional absorption.
3) This isn’t a sprint; it’s a marathon. We can sprint, rest, sprint when it comes to losing weight, in order to balance our metabolisms and get a long-term result. It’s distinctly possible that the ‘rush’ to lose weight hasn’t worked for you, over time, and that it may be making each effort less effective. Instead, change it up, do the right stuff, and worry less.
These plans work, because they make mathematical sense.
If after 8 weeks or so, you’re still not happy, then it’s time to check things like Parathyroid, etc.
A few more points:
1) any alcohol, at all, will have a seriously negative effect fat loss.
2) one ‘little snack’ throws off results; don’t do it.
3) exercise intensity is typically WAY too low; once you learn the exercises and gain confidence, this part improves.
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Thank you for the reply. I am not in a hurry for the weight to come off, but lately it does not come off at all. The only reason I made mention that nothing happened after the first week was because when I signed up to your program it said up to 10 pounds in 14 days. I did not think it would happen that quickly. One other thing, I have a wrist injury. What will happen if I cannot do some of the exercises? Hoping to lose weight and stay healthy I play tennis, run, ride my bike and do weight training on various days. The only thing I seem to get for all of my effort is little injuries. The older I get the harder it is to stay fit. I have not been able to lose any weight in the last 2 years. I have been able to maintain but I want to lose 15 pounds.
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hey Maureen,
You’re welcome 🙂
That must be frustrating — I’ve definitely been in the same position. A few things to consider:
1) Is it possible that your hormones are off?
2) How about your stress level?
3) Are you drinking enough water?
4) Are you getting at least 8 hours of sleep per night?
Of course, there’s no panacea when it comes to weight loss, and there shouldn’t ever be a promise of a specific amount when there can be so much variance of:
a) Human intention
b) Genes
c) Medical history
d) Environmental factorsThat said, we’ve seen people lose as much as 23 pounds in 14 days, and unfortunately, you have experienced the other side, but don’t give up.
I hope that this conversation will lead to the best possible solution and plan for you, and I want you to know I’m right here with you.
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If my stress level is (constantly) high then is it still possible to lose fat?
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Thank you for replying. I have 2 other questions. Can you lose weight off your thighs, and what If you do not eat a lot of meat is it still possible to lose weight?
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Hi Dr. K – I am really trying to gear up to start 14-day program (have to wait until Monday due to Halloween and parties!) – I have no idea how I’m going to stick to the 717 rule? I have been reading labels and am very concerned that I won’t be able to stick to this. Any advice or menus is appreciated!
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Hi. I just started (Day 4 today) and I had the same concern.
My guidance would be to focus on plain-ish salads with minimal dressing (prefs olive oil and lemon – def not balsamic) and meats / fish. I’ve been monitoring what I eat in myfitnesspal.com and I havent managed to actually keep to 717 but its not much over and I can already feel loads of weight coming off (already lost 2.5lbs!). So dont freak out if you go a few grams over, but just really focus on cutting carbs.
If you go for soup (which you might want to for warmth) make sure to read the labels as they oftern have more carbs & sugar in them than you recommend. And at restaurants just opt for the leanest cut of meat or plain fish you can find on the menu.
Sashimi with salad is also another good lunch option.
Hope that helps and Good luck!
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Hello Dr. K – I’ve been on the diet for the week and it is so so bland and boring but I thought hey that’s alright if I’m going to get results and a cheat day. We’ll I weighed myself I’m a day now from cheat day and I haven’t lost really any weight. That’s very disappointing being so strict on myself and seeing no results is upsetting. Plus as I’m living in Paris it’s very expensive to do 717 buying meat is ridiculous however like I said if the results were there then it would be worth it but they rant and it’s frustrating.
I did a similar diet years ago the Atkins which was similar and I lost weight. However when I try to do it again now it just never works for me.
Since moving to Paris I did take up sort of a high fibre diet and lost a few kgs but haven’t managed to get the last 6kgs off. I thought the 14day fatloss would help but it’s just not providing results.
Any help would be appreciated. Plus your workouts are killing my legs in a good muscle soreness way.
Thanks -
Hello – I AM a life coach, and motivate other people to exercise, yet I have so much trouble motivating myself. I’m in some nutritional therapy, and healing from adrenal and chronic fatigue, depression, and other nutritional deficiencies, so I’m hoping it will change with some time. But I would love for it to change now!!
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Hello, I’m just starting the program! Since July of 2011, I have lost 100 pounds. December of 2012 I hit a plateau and then regain about 5-6 pounds back. Now in October I fell while working out and broke my right shoulder. I’m about 8 weeks into my healing process, so I’m very limited on my exercises that I can do. BUT I’m willing to do what I can! Since my injury I have been able to loss about one pounds with very limited activity. I believe this has been a success but I would like to lose another 20 pounds. Do you have any suggestions on what I can do? When I first started I had lots of motivation and will power, but in the last several months it has been decreasing and very hard to stay on track. I believe God has given me this opportunity to loss the weight and to help people do the same.
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Dr. K – Am in the information gathering stages of this program. I eat mostly whole foods, except when I cheat so I eat fairly healthy. My main things is I’m 65 years old, worked out until last June and quit. Had hit a plateau and I think I just wasn’t pushing hard enough, but hard to say. I will listen and observe for a bit before I decide to jump in. In addition, with the holidays, I’ll probably wait until after the first to start.
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Dr K
I have been doing a 5 day cycle which I believe is your program unless I completely misunderstood. day one is fast day two low carb/high protein, day three moderate carbs/ moderate high protein, day four protein only and day five is the cheat day. Then I recycle. I have only been at this for 5 days. Exercise I am limited due to rheumatoid arthritis makes it very difficult for me due to pain and stiffness. So I elected for pilates, got myself a pilates power gym pro off of craigslist. I have done those 4 out of the 5 days, I am doing 10 reps of core focus exercises holding for a count of five. I have to do an exercise and rest then proceed to the next one. I don’t know if I am wasting my time or not but feel I have to do something to stop the progression of rheumatoid arthritis as I am only 57 years old. Being fat is not something I like and I am over 100lbs overweight. Just seems no matter what I attempt to do I can not achieve any kind of sustainable weight loss. In 2008 I dropped 40lbs. Received a knee injury 2011 which diminished my mobility greatly to where I not only gain back the 40 lbs it came back with interest. If my 401K had that kind of performance I’d be a millionaire. Sadly to say that just is not the case at all. I became ill again in Dec 2012 and in between the 2008 crash a injury that kept me off work for over a year and now the latest to be struck with stage IV copd and rheumatoid arthritis in 2013 safe to say my funds are depleted and I am still no better and this is exactly one year later and even worse this past year has added another 10lbs of fat on a already stressed out frame designed to carry much less weight. I eat less than I have ever ate before in my life but my body saves every calorie for a rainy day and there has been no rain. I am on predisone, remicade, and multiple inhalers for the stage iv copd. I am not a quitter, though I do have a difficult time deciding on a course of action. I can tell you without any hesitation that I am not impressed with the medical community right now, one year of seeing Doctors and I am no better than I was a year ago. Though that is not exactly right as I now have more days where I am moving because when all this first started I could not move at all and I literally mean at all, I stayed in bed and got up to go to the bathroom in between not being able to breathe and the joint pain I could not find the strength or motivation to move. So I figure doing one pilates exercise for ten reps and resting before going to the next one is most likely a good course of action for me, though I worry I will not receive the results I want and will become less motivated and then do something that is sabotaging and self destructive. Thanks Barbara-
Hi Barbara,
I also have RA. I’ve had it since Dec 1999, but not diagnosed until 2004. So I got on medication in 2004 after I sustained a booteniere deformity because I was not put on any RA medication. So I take 3 medication (no biologics yet, thank goodness). I have been able to actually reduce my two medication (Prednisone and Plaquenil) to half dosage as I know medications are harmful. I had to do them gradually and do supplements so I do not have much flares or the intensity of the flares are not that bad. I am very active, so I plan to stay that way. It sounds like your RA is not well managed. Your rheumatologist have not yet found anything to manage it, I am supposing? Also you have to watch the refined sugar because that’s pro inflammatory. Do a lot of greens and a lot of antioxidants. If I told you the supplements I take, you would be thinking I’m crazy to spend all that money and I would not tell you to do that. Quality of the supplement of course is of utmost importance as well. I have found proteolytic enzymes to be very helpful, although expensive. I also take 5000 IU of D3 twice daily, DHA/EPA 3:1 Omega 3 supplement, liver detox supplement (due to medications being hard on the liver), and drink a green drink (there are relatively inexpensive ones that have good ingredients). I have also read on alternative medicine site that perhaps low level antibiotics specific to fighting microbes that do not have a cell wall, would be helpful. The idea is that these microbes seek out hiding in the cells of the joint and your immune system responds to the microbe by attacking it along with the cell that has the microbe. I haven’t had the chance to ask my doctor about it and I don’t even know if he’ll even believe this theory to try it out. But I’ve heard that some people with RA get complete relief after being on low level antiobiotics. That reminds me, I also take probiotics because if my immune system doesn’t have to get involved in fighting microbes that enter the blood stream, then it can stay relatively quiet. Hope this helps. -
It’s courageous in my opinion to be honest and open as you are. My challenges are high at 59 and 40 over, and, like you, I cannot power my way to weight loss as easily as the young ones. Our path will be long and difficult, just as any great journey would be. I like to do everything on my own, but maybe a community of regular people struggling as I am, is what is needed.
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Barbara,
Hopefully you are still continuing with your pilates and exercise efforts (only 6 months since you posted 😉 ).
I wanted to share with you and others here who are living with arthritis. Based on research I have done for my mother who also has osteo arthritis, the best action you can take is to remove the inflammation from your body. (Medicines cannot do this permanently.) That means removing all the foods that you put into your body that cause inflammation including sugar, wheat, soy, corn, corn syrup, and the list goes on. While removing the inflammation will not cure RA, (it will cure OA depending on the degree of damage) it will provide you with the relief needed to lead a more active and pain free life style and then be more successful at the exercise/pilates you are trying to do. Below I’ve listed one site that has a free book explaining all this. Other nutrition plans that talk about reducing (managing, not eliminating) carbs will also provide the same effect. (Second link below is one program that really dives into the details of all this.)
I’m not suggesting that you stop the pilates, but I’m suggesting that more focus should be on the nutrition aspect until you get the weight to a more reasonable level and the inflammation to a point where you have less pain, then the exercise can be more effective.
http://www.losethebackpain.com/arthritisbook.php
http://www.newyouin22.com/p/int/video/13161
Hope this helps.
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Hi I have just watched the video and I am 57yr old woman my husband just passed away in Oct. and I have lost 20lbs. I would like to loss more however, I exercise very seldom, I just purchased a treadmill to walk on and can now walk 2miles per hr on 10 minutes I have been increasing time regularly hoping to get to 20minutes. I have many heal issues. what else can I do?
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Thanks for sharing. I am frustrated because I am 5’4 and 208 lbs and have a small frame. I am motivated to exercise but with my bad knees and lower back it’s agonizing doing lunges and squats…..in the past I was able to lose weight and keep it off, but it’s different now. I am doing Zumba and some other dance videos to shed pounds and increase my muscle strength and stamina (forgot to mention I have asthma among other issues ) . I know being asymptomatic will only come from weight loss and change in nutrition habits. I am utilizing programs like 7M workout and their ilk tof tailor make workout suited to my needs. So far so good but I won’t be doing any burpees for a while……
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Hi Ann id love to offer some coaching to you. Ive tenaciously studied human nutrition for last decade. Unfortunately most nutrition so called experts dont know how to individualize for specific body type and lifestyle. Im currently putting together nutrition plan of all my research to shred bodyfat over last 10 years! Shoot me email or text. Gjww01@yahoo.com. (214) 282-0812
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I am 51 years old and have been seeing a nutritionist for 2 years. I needed to lose 50 pounds and lost half of it approx 1 year into program. I have since gained 8 pounds back. It was a gradual process, but my current diet is organic – only dairy is grass fed butter and occasional cheese – no grains with exception of occasional gluten free products, nothing processed – lots of raw food consumption – coffee occasionally on the weekend – no soft drinks – occasional wine – Exercise was minimal during past two years. I started exercising 5 days a week about 6 weeks ago (weight training and treadmill). I need a solution before I get too frustrated. I absolutely have to do this.
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Hi Dr. K! I’m on day three of the 14 day fat loss program, and I’m excited about the journey. I have a question about week two: when starting week two, am I still doing the 717 as well as increasing the fiber intake? I have two flavors of low -carb protein powders, each having 2g of carbs and 1g of sugar per scoop. My schedule is one eight oz. serving at noon, 2, 4 and 6, with a healthy serving of veggies with coconut oil and a meat around 8pm. One cup of a detox tea before it’s off to bed for my eight hours. I’ll let you know how I finished at the end of the 14 days. I am a 52 yr old mom of eight kids ages 33 to seven. Thanks!
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63 was on the move all the time except for the last 7 years need to loose 30 lb but having a hard time getting back in the move? Searching for the program to fit my abused joints
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This is great info. great to get ideas from you. Please record ‘louder’ – a little deaf. thanks.
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You talked about reaching lactate threshold too soon in the workout. Do you think that you should not reach your lactate threshold or just not do it too soon in a workout? How long is too long for your body to be creating lactic acid? Do you think this is why research has shown short-duration high-intensity training to be more significant that long duration high-intensity training?
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I started this last monday,and it’s very diffecult,because my body is very stiff,and can’t do
the exersices as they should be done.Have done diffenent programs to learn more exersices.I have very much musle pain,and because of that,it makes it very hard to do the program.I am very pleased to have found you Dr k.This is what I was looking for,but never found it.Hope the pain get less,so It makes it easier to to the program.thanks for your help
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Thank you, I got a lot out of your Get Results Faster video. I am a daily walker & like to include hills as well as flats in my walks. I am looking to increase my intensity in both aerobic & anaerobic work. What would be your recommendations regarding interval training? I seem to recall you are a fan of it??? Any rule of thumb regarding length of interval & number of repetitions? Thank you for any advice! Your approach is fun & much appreciated.
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Thank you so much for you helpful info. You are really putting a lot of helpful info out into the world. I am a yoga instructor/personal trainer and training to be a life coach and have hit a huge wall with my own training. I just turned 40 and am dealing with thyroid issues but would appreciate any help with diet/exercise plans. I eat mostly paleo with occasional wine or chocolate. No caffeine. I spin 2-3 times per week and teach 10 yoga classes per week and weight lift 1-2 times per week. I had my 3rd baby 18 months ago and cannot lose the last 20 pounds (am 5’4” and stuck at 136 and healthy weight is 122) Any insights?! I am doing all the same things I did after my 2nd baby and am just not losing the weight. It’s mostly belly fat.
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Sorry Doc, I have No idea what you’re talking about
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Started doing the stretches you sent last wk. I find all my muscles are very tight. In 12 yrs of going t o the gym , no one has suggested these stretches. I find them difficult to do, and Hoping things will improve in time. I’m 63 yrs old and have scoliosis, and feel these could help if I could do them. I’m tAking baby steps hoping I eventually will get there. Please tell me there s hope before I’m 80!!!!
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I’m wondering about the stretching exercises and how important they are. I have never been very flexible, I couldn’t touch my toes ever in my life. Does that mean I’ll have more trouble losing weight? My mobility is pretty much fine. I have about 10 lbs to lose and I’m 55.
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Have just begun with Dr. K’s info. Was led to him by the F4X folks. The diet info is fascinating and the mini work outs are cool. Haven’t yet done thr sprint/”resting Burpies” combo (x4) but will begin this tomorrow. I am TIGHT in the back of both legs and have the Tripod Sign. Will def need stretching routine in order to get best results based on this video. Am currently 6′ and 228 lbs. I want to see 180 or even 165 again and feeling good. Will persevere.
Ken
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Resting heart rate, symmetry, heart rate response, heart rate recovery, blood pressure response, lactate threshold, oh my!! How am I supposed to know all this?
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My progress is WAY too slow. I understand the concept that it took years to do the damage so it can’t be fixed over night, but I am getting frustrated. How do I go about getting everything in balance? There has to be some internal challenges I’m not completely aware of. I eat healthy, low calorie (with specified eat-up days), I’m doing short strengthening sets with timed pauses in between, I sleep enough at night… and I’m still 20lbs over weight and have visible fat (cottage cheese look) from my waist down. I started out with a pretty good motivation level… but it’s diminished greatly. Also, how do I balance the mental “muscle shut off switch”? I’ve had two back surgeries and periods of leg/back incapacity in between and I think that could be a factor in my leg and back muscles not eating up the cottage cheese. Answers would be greatly appreciated!
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no clue what your talking about but would like to learn…
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love the info.
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Great info, I completed a personal training course last year, all what you said makes sense to me, but can see with the comments below how they would find this confusing. I have started using your mobility stretches in my classes, find them really effective. Cheers Marisa 🙂
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I have been training for 8 months to do the kokoda in PNG. I leave in 5 weeks. My trainers incorporate a range of exercises and I do 4 30 minute intense sessions over the week. My weight dropped 10 kgs and plateaud for last 2.5 months. My diet is nutritionally very good and only occasional mistakes. Any suggestions to drop 4 kgs in next 5 weeks? A
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Hi Anne! On behalf of Dr. K, thanks for writing in! Fat-loss plateau usually happens when your body has become accustomed to the same movements in your workouts. Mixing things up as well as increasing fiber (and water) intake on the diet aspect can help address this issue. Kindly check out these posts in case you haven’t already done so:
http://drkareem.com/article/lose-10-pounds/
http://drkareem.com/article/7-ways-to-lose-20-pounds-in-30-days/
Sure hope this helps and wishing you the best!
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Dr K, I am a 61 year old obese woman on disability for severe COPD. I have been living a very sedentary life, but would like to change that. I have been trying to lose weight, and I want to begin exercising. Can you tell me how to get started? I can’t afford a fitness coach.
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Hi Donna! On behalf of Dr. K, thanks for writing in! With your issue of being sedentary for quite a while, the most important thing is to just get moving. You might find the routines in this post helpful for starters:
http://drkareem.com/article/daily-posture/
Once you feel you’re ready, you can slowly progress to more intense workouts:
http://drkareem.com/article/lose-10-pounds/
Wishing you the best!-
i purchased the 14 day fat loss plan, I have some questions about it.
I’m a little confused about some things.
what exercises allows me to use all 3 energy systems?
from reading the 8% body fat in 23 days article, about the a & b
alternating workouts. what is considered workout a and workout b?
with the meal plan that came with the program, is it an example of 7
grams sugar and 17 grams carbs to eat for each meal?
what will be an example of a typical day meals with 7 grams sugar and
17 grams carbs?
when its time to increase fiber, i purchase beans (pinto and
kidney)from whole foods. there are 7 grams of fiber per serving. if i
eat it as a meal, it will be 21 grams of fiber. will that be
sufficient for the 1000% fiber intake days?
thank you
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I am 65 years old and in three months lost 5 pounds and have 10 more to go, from 145 to 130. At this rate, it will take me 7 to 8 more months. This is a very slow weight loss, compared to 8 years ago when I lost 20 pounds but gained back 15, the ones I’m trying to lose now. I perked up when I heard your comment about resting heart rate. Mine is low,in the high 50s, and my nocturnal pulse goes even lower. And yes I do have endurance, not as much as I did 10 years ago, but I do OK. My cardiologist told me that due to my slower heart rate, I need to give myself longer warm-up times when I do my high intensity interval training work out, which I do. A week ago I started using your BTMC and HRSMC per your 14 day fat loss program. I was not able to progress at the rate your chart specified. Not because I didn’t like the exercises, I just got tired and the 2nd day developed a blow-out headache, just due to using/stressing different muscles (or maybe doing the exercises incorrectly?) So I let my body repair and was back at it after a skipped day. Also could not limit carbohydrates to less that 17 grams for the full time before my cheat day. Limiting sugar was not a problem, not was giving up coffee. I like your idea about customizing and focus on posture is good.
At 65, even though I am a healthy 65, with a few pounds to loose, weight loss moves at a slower pace that 8 years ago and exercise routines are intermittent due to fatigue, tendonitis issues which crop up when I do weight lifting on the Total Gym – so don’t do it, or fatigue which can stop me in my tracks on a day when the barometric pressure drops as it did today. I think I’m fairly motivated, even though I can only go 3-4 days on a diet plan and then have to cheat a little, but then can get back on the plan, only for another 3-4 days. I do eat organic foods, grass fed meats, gluten free, and do not eat anything processed, focusing on lots of vegetables, not too many fruits. I really enjoy the information you have to impart about fitness and give me new routines to pursue so I’m not doing the same thing over and over again. Yes I wish I could lose the weight faster, but I am getting more toned and I have seen progress so I will keep trying your program.
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Hi. My name is Rachel and I am 43 years old. Four years ago I had an accident in hospital (whilst having Hallus Rigidus foot surgery) when I was left alone in the bathroom post surgery. I fainted and hit my head on the washbasin, then the floor. Long story short, I prolapsed two discs in my neck and required two separate spinal fusion surgeries – C5/6 and C6/7 (with bone grafts, titanium plates, etc). They were ultimately both unsuccessful in reducing my pain, and now on top of the existing neuropathic pain I have additional neck pain and migraines (Also numbness in arms and hands). I now have Central Neural Sensitization of my Central Nervous System, for which, as yet, there is no cure. Unfortunately, in New Zealand, you can’t sue for negligence. So I have been off work for almost 3 years now and still on a cocktail of medications including opiates. I gained 26 kgs over a period of a couple of years due to medication and inability to move in the way I could before. I have managed to lose about 12 kg purely through watching my diet and alcohol intake. (Which is extremely challenging – especially due to the fact that unfortunately alcohol helps lessen the pain). I used to be extremely active both in my work and home lives.I feel frustrated with all the research I do around new philosophies re weight loss and training There is lots of info about HIIT for weight loss, but I am obviously unable to train in this way. I spend a lot of money on programs on the Internet, but apart from lose them somewhere on one of my devices, find that none of them are applicable for my condition. How would you advise someone in my situation to lose weight?
I have a cross-trainer and Swiss Ball at home – and a lot of downloads!!
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Hi my name is Subhfan, I am impressed by your thorough understanding of this matter, in my particular case, losing weight is not a problem, and believe me I am not bragging about that, the reason is because I’m sick, my biggest issue is lack of motivation, always being tired plus scoliosis(mild) which results in lower back pain (not that mild). Is there an advise you could give me? I am 38 years old and would like to build up my muscles and feel better about myself.
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Hi Subhfan. I can sympathize with your situation. I am almost 55 now. I fractured my coccyx and developed chronic lumbar strain in my 20’s; had an accident which tore my upper bicep tendon and caused scoliosis between my shoulder blades in my early 40’s; and have had both knees dislocated several times at various points in my life. Obviously, most of the traditional strength-training exercises were not suitable for me, and probably aren’t suitable for you either. What I found worked well for me, and what I suggest for you, is working out on a Total Gym (the one endorsed by Chuck Norris). You can start out with low resistance, most exercises can be done on your stomach or back so there’s no spinal compression or strain, you can do slow controlled movements that build joint strength, it allows you to build up slowly and progressively, and you can work out at home so there’s no “gym shame”. All of these factors really help with staying motivated. It’s taken me almost six years, but I can finally do 15 military-style pushups again, and I’m at the highest or next-to-highest setting for exercises like pull-ups (which I always found difficult), overhead presses, squats, seated rows, and so on. Heck, I’m in better shape now than I was before the accident! Of course, proper nutrition is essential, as is a positive mind-set. I also do Yoga (including proper breathing) for self-therapy and flexibility, and I highly recommend that also. Don’t give up on yourself, Subhfan–if I can do it at my age with all my injuries, so can you. Namaste.
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Hi William, thank you so much for your valuable advise and for sharing your experience, this tips surely will help me, today I received Dr Kareem’s disk in the mail and I will start with baby steps and see how it goes. Greetings
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It was my pleasure, Subhfan…I’m happy to share my experiences with others and hopefully inspire them in their own quest for better health. Where there’s a will, there’s a way. Best of luck to you!
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I’m new to this program. I have never had a weight problem until I fell in Jan. and hurt my back running. I had surgery in July and can start exercising now. I would like to lose 10 lbs. However, like others on this site I am concerned about staying within the 717 limit. I would really like to take these 10 lbs off before I can start running again at the end of Oct., which is the reason I joined this program.
I am looking for any input from your experience. I am starting tomorrow. -
Hi Dr. K. I’ve been enjoying your information so far. I am 43, and have put on about 20 lbs. in the last year due to divorce and a horrible lack of motivation, I used to be quite fit and haven’t completely lost it but I’m not at my best right now. Sometimes I don’t even recognize myself. I am looking forward to breaking this cycle and I’m glad you’re here to help. 🙂
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hi. Maribeth here struggling because i am a vegetarian. the diet is just so hard. i cannot live on organic eggs for a week:) i just finished week 1. love the exercise! motivation is great but i am just not able to keep my carbs below 17g, that said i made huge improvements reducing them but am eating a big salad and the lowest carb veggies i can find. we eat mostly organic and try to keep soy products to a minimum. i have had more dairy in the last week than i have had in the last 2 months.i have lost a few lbs but am pretty disapointed in my results after week one. suggestions welcome.
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I’m 47 with a fairly athletic background – used to do competitive triathlons (sprints to 1/2 ironman) marathon and other distance races. Resistance training was part of my overall training as well. I had my second child at 41 and can’t run anymore – he was on the bigger side and I’ve ended up with a pelvic shift, so now if I run I immediately get ITB, I also had some pretty stressful situation 4 years ago when I lost 15 lbs over 3 days. I thought it was just rapid post pregnancy weight loss, but now it seems like it may have been “too much too soon” due to stress. After that I slowly gained 25 lbs over 4 years, no matter how much I watched my diet or exercised. It just was creeping up till I got to about 150 lbs. I’m 5’8 and have never been over 130 lbs, and that when I trained most and had very low body fat and higher muscle mass ( did it for a fitness comp) with 118 lbs at the lowest and average about 125. Now, no matter what I do, I lose 5 lbs after 4 weeks of low carb diet and exercise then get a horrendous carb craving right around ovulation time and get it all back in 3 days. Beyond annoying!!!!! If you know the trick, please share! I desperately need to lose the dang 25 lbs and keep it off forever too! Thanks, Catherine
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I’m deaf and I’m so disappointed that you do everything with videos that have no captions or transcripts.
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I have been on this for 6 days now , I;m finding it easy as I don’t drink anything but water usually and do not like sweet foo. T he exercising was where I lacked. I;ve been doing the exercises twice a day and have noticed my abdomen is flatter and my pants are fitting a little better. I;m up to three reps twice a day and look forward to it
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I am 58 and vegetarian. I have been following the Metabolic Transformation diet (a moderately low carb eating plan with one moderately high carb meal every fourth day) along with the Metabolic Aftershock workouts for the past 6 weeks. It was through them that I found you. I have three more weeks on the Metabolic Aftershock course; then I can begin it again or try something else for awhile before restarting. I have averaged a loss of one-pound per week on that program, which I feel is rather slow. So I intend to start your program after completing that program in three weeks. The DVDs haven’t arrived yet anyway. They have shipped and should be here soon. Meanwhile, I will study the information you have provided to prepare myself for when I begin. Thank you for all your great insights.
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1 pound a week thats 52 pounds year not so bad
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Hi Dr. K
I am a 37 yr old doing a program call Sanford Profile. It is basically a program that is designed to put your body into ketosis and keep it there until you reach your goals. I did great on the program for the firat 3 weeks and lost on average 1lb a day. then I hit the wall. I am at the end of my 4th week and have not had any more success. Any thoughts on where to go from here?
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Hi, my daughter is a full time dance student that’s tired all the time and having difficulty loosing a couple of kg. She eats well and is finding it very frustrating, do you have any ideas.
Penelope -
Hi Dr. K,
I am 46 year old mom of three. 14 yr old and 11 yr old twins. My weight has never been an issue until I fell last year and am still recovering from the fall. My ankle is very weak, so I can’t run and walking and standing is limited to about 20 mins before it’s painful. After being lethargic for most of a year, I’m finding it extremely hard to get motivated. I need to lose the 15 pounds I’ve put on as well as tighten my mommy tummy from having twins. I eat extremely healthy 90% of the time and am not a huge carb fan, so I’m mostly a protein and salad girl. How can you help me get back my motivation and fitting back into my fave jeans again soon??? Look forward to your advice and keep up the good work in helping others. You rock! -
i purchased the 14 day fat loss plan, I have some questions about it.
I’m a little confused about some things.
what exercises allows me to use all 3 energy systems?
from reading the 8% body fat in 23 days article, about the a & b
alternating workouts. what is considered workout a and workout b?
with the meal plan that came with the program, is it an example of 7
grams sugar and 17 grams carbs to eat for each meal?
what will be an example of a typical day meals with 7 grams sugar and
17 grams carbs?
when its time to increase fiber, i purchase beans (pinto and
kidney)from whole foods. there are 7 grams of fiber per serving. if i
eat it as a meal, it will be 21 grams of fiber. will that be
sufficient for the 1000% fiber intake days?
thank you
-
Hi. I’m a 57 year old woman and I’m struggling with aerobic conditioning. As soon as I try any intense cardio, even for 60 seconds, I am winded and weak and even a little nauseous. Is it okay to start at 25 seconds and work up? Or is it okay to skip it and just walk?
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HI Dr K ,i am in my early 60, i am Diabetes, i have lost some of my body fat but i just can not get it of my belly.i go to the gym a lot and i left weigh my diet is good
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Are there specific exercise tests/ evaluations one can perform in order to determine where the body is not balanced and which systems need the most work? If there is a series of quick evaluations to do then one can be more informed about which route to take for successful fat loss and optimal body function. Any suggestions would be appreciated.
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Thanks Dr. K. I found this quite interesting and am excited to hear more tomorrow.
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Hey Dr K! Com’on you know we can’t pick our parents! 😉
Great video! As you heal, if you can figure out a way to provide the customization you describe here remotely, I’d certainly be interested. Often thought about flying to your office for a few personal sessions with you. But right now my imbalance is motivation vs time! I’m motivated, but need better time management. I can squeeze in a short 10 minute HIIT workout which keeps me in shape, but no time for much else.
Hope you recover soon. -
I would like it if you would also provide e transcript with your videos. Dont have the time to sit and watch. You have great info but it is not reaching all those you want it too.
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I’m 58 and just started working out again. I am interested in a program that I can put together for myself.
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I am a home care provider for elderly and trying to come up with a program to help me build muscle while I’m standing in kitchen. I’m thinking the most convenient tool that I could carry in my scrub pockets would be bands and light weights. I’ve been experienceing some neck soreness and am trying to get my upper back muscles stronger. Of course the same is for my lower body also. this will not be my only workout but just want to utilize some of the time I have when I may be standing around. I am 54 and in ok shape with 25 lbs to lose. Thanks
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I am a 45 year old woman going through peri (pre) menopause; so maybe I can only point to changing hormones as a reason I am having trouble losing the excess weight. I also do not have a lot of weight to lose.
I am highly motivated and train a friend a couple times a week; I get bored easily. I am always looking for a new workout to do – hard doesn’t scare me.
I have a low resting heart rate (low 50s) – probably because I love to run. I have run 5k races, 10k races obstacles races and one half marathon (have zero interest in a full marathon).
I do have a knot on my left knee (tendonitis) and over-use injury in my right piriformus. So my running has been cut back dramatically in the last 12 months to help heal those.
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Need to lower blood pressure and weight quickly. Your comments about building the part that is “weak”, like aerobic vs anaerobic makes sense. I tend toward slow and yoga type movements and really not crazy about aerobic, although that is the part that makes the most sense for changing the metabolism. I have issues with tightness in the hamstrings and general tingling in the legs. Complete lunges with one knee down to the ground is really painful so I assume that I should go as far as I can, right? Appreciate you blogs and theories.
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Hi,
I am a 53 yr old post menopausal woman who has always exercised throughout my life. Currently I am on a low carb diet and the scale is stuck. I have 20 pounds to lose, most of it on my abdomen. After menopause I notice that my heart rate and blood pressure now rise immediately with exertion. ( did not happen before). I am not very flexible but I am mobile. Open to suggestions on how to balance my energy systems. -
Hi,
I’m a 52 year old female and I’ve always been in good shape, I cycle, ski, do some light lifting, and am generally active. Last fall I started playing soccer again, and while I did fine with endurance, I found that I never got my sprint back. Instead, I ran faster than a jog, but not the true sprint I remember from the old days. Do you have any ideas as to how I can get my sprint back? Thanks!
Carrie -
It would be lovely if you had visual words about the exercises -my phone won’t let me see the 5 min. Flat tummy video -so I can’t repeat your exercises at all. I find it hard to lie on the floor even with a mat -+I downloaded I tunes 144 mas – I’m 77.2kl and 63 years young! I hope to drop 10 – 15 kilos if posssible.
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This info motivates me to be aware of, evaluate, and improve my posture. I could lose 20 lbs, increase muscle mass while decreasing my body fat percentage as well as improving flexibility and toning up. The concept of designing an exercise regimen that can be adjusted as my body and metabolism change. I am challenged by preparing healthy meals, eating the right foods at the corrct time, fitting exercise into my program, finding time to spend w/family/ friends and spending time in prayer, meditation and studying God’s Word daily and helping others.
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Cece, I struggle with many of the same things you’ve listed. At times, I could spend hours reading, praying, and studying the Word, but I have to eat correctly, take care of my family, and fit in exercise. Put God first and he’ll help you arrange your priorities and accomplish your goals of taking care of yourself and your family. Best Wishes in getting there!
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I’m a 38 year old mom of two boys! I’m just getting back into exercising after not for about 2 years due to some internal health issues. Now that those are behind me, I’ve been easing back into exercise by starting with walking around the inside of my house for 15-20/day and purposefully going up and down our steps. This was my start. Now just recently I downloaded the fit in minutes app. I’m enjoying the exercises. I’ve been doing 10 min worth about every other day. I’m finding my heart rate goes up and takes a little longer some days to come back down. During the workout, when I can tell my heart is working a little too hard, I make sure I take some extra time to recover then I get back to work. As I continue working out, will the spiking heart rate not spike so high as my body strengthens and gets used to working out?
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Cari, I appreciate your comments. Kudos for carving out time to exercise. You have inspired me today.
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really enjoy this. I am in a cutting phase right now and its been sort of a challenge right now. I am training for a half marathon and trying to cut for the race. I just feel like some days I have no idea if what im doing is working. would love some guidance
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I’m 57 and can’t seem to lose the 20 pounds I need to. I tried your exercises last week and tweaked my low back. (I use to be very physically fit. Now I am not. I seem to tweak something every time I try to start exercising-no matter how hard I try to not over due it. )
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Marie,
I am 55 and have back and neck injuries, so I can’t do many of the excercies in a ggym or yoga classes. But, I am very fit, and slim, and toned. How do I do it? Walking! I htake my dogs for a 30 minute walm EVERYDAY! I actually just lengthened it to one hour. I walk about 2 miles, and where I live is very hilly. But, I started out in my 30’s and have never stopped. I also have an indoor recumbent bicycle, and a tredmill for winter months.
But, walking is a great cadio workout, and is not hard on joints. You can also walk with some light weights, and add arm toning to your workout. I look 20 years younger than I am, and feel great. Also, I don’t eat junk. If I want to eat something fattening, ice cream, cookies, etc, I make it myself, and make all natural or organic. I limit sugar, and replace with either stevia, or honey. I don’t drink soda, or other unnatural drinks. I make my own herbal tea, Pomogrante, strawberry, or other types available at the store in the herbal tea section, and chill before drinking. It is wonderful!
You can still get in shape, without all the struggle. Just make the commitment to walk EVEWRYDAY! No matter what the weather, just do it! In the summer I get up early and walk before it gets hot. In the winter, I bundle up and go out in the snow. It is very invegerating, and it gives me time to think.
Debbie
Debbie
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This makes complete sense to me and I really appreciate the education I am gaining from you . It seems as if I can go forever as long as it is my pacE. I absolutely despise doing anything fast but know now that I really need to work on that balance .
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I’m trying to recover from hip replacement surgery. I do not have flexibility or a lot of muscle strength in that leg. Riding a bicycle seems to help with strength but not fat loss. I am also a type 2 diabetic which is bad with the extra weight. I need to lose 20 – 30 lbs of fat and build lean muscle. I have trouble with the floor exercises because of the tightness in my hip and lower back. I am also a vegetarian which makes it difficult to get lean protein. Let me know what you think.
Charlie -
I am really good at endurance but not so much at the interval training I am learning about. I was working myself ragged in the gym and not seeing any results after strenuous workouts and counting calories. Now that I am trying your 14 day fat loss program I am seeing results for the first time – even with a torn rotatorcuff.! I appreciate the knowledge you are sharing – its very encouraging.
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Seven years ago I was in a terrible car accident where I was thrown from the vehicle. I broke two cervical vertebra, both hips both femurs (the left one was so badly shattered I had to be in a wheel chair for 4 months) The muscles from the pubic bone to the knee were all torn, and even though I have tried working the leg the strength doesn’t return fully. I also shattered my right wrist and broke three bones in my left foot.; There are plates in both so I cannot flex the toes, or bend the wrist fully. I used to be a nationally ranked masters swimmer and a runner. I have lost muscle tone,balance, and now with the onset of menopause, hormonal changes are wreaking havoc.
I had been doing Metabolic aftershock workouts, but some of the movements especially burpies are almost impossible, I went to the turbulence training(6 minutes to skinny) and got some results, but once again some of the movements are almost impossible for me to do with good form. So I began the 14 day plan. I have not been consistent because I seem to stress the stronger side of my body and then have to recover. It’s very frustrating. -
Thank You / saving this. Just what I want and need. Only a bit of time at the moment. but did sit on floor legs out straight and sat up straight. (I get out almost every morning, as I did today, to walk and jog and do some uphill stuff while weather is okay) Im in need of losing more fat so will definitely be onboard with you but just need to spend more time on learning these details in this video. I have been listening to my own body as I exercise in various ways, as that’s the only way that seemed to make sense to me. I do a little of a lot of things for cardio and strength and endurance ~ and from you, I hope to get a grip on to those methods that work best for me to lose some fat as I build on my overall fitness. Im about 10 lbs heavier than a year ago and don’t understand why. Over the 4 or 5 years prior to last year, I lost over 60 lbs and was closing in on an ideal weight for me. I had about 10 more lbs to lose and now I need to lose about 20 lbs of fat. frustrated.
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I think what you are saying is the best way to lose fat fast is to exercise from all angles? Weight training, cardio aerobic and anaerobic, endurance training and exercises that engage multi groups of muscles and movements at the same time? At least this is what I think I have learned so far. My motivation and commitment is very strong right now. Unlike most people on this journey, I have the time to dedicate to exercise – even 2-3 hrs/day if it will help me reach my goals. I do want to make the most of this time though to get the most benefit. Can you let me know if my current routine is accomplishing that?
heavy weight training 2x/wk with trainer – to muscle failure
weight training group class 2x/wk – medium weight
zumba class 1/wk
TRX class 1/wk
elliptical 30 min 2/wk – intensity high enough to hit 85-90% HR for at least 5 min – burn 450+ cal.
elliptical 45 min 1/wk – less intense, but staying in the 65-75% Max HR – burn 600+ cal.
swimming laps 1-2/wk for 30 min
riding bike for fun 1-3 hrs/wk – not intense
just started kick boxing classes 2/wk
now have also added 2 of your 5 min workouts everyday. 1 is for fat loss and the other is for flat stomach.
Please feel free to make any suggestions to how I can improve on this. I have realized that I need to change my routine often or I will plateau. So I do change the classes I take about every month – 6wks. It has taken me 11 months to work up to this and my fitness level has really improved but only lost 34 lbs. I have lost more inches than pounds. I have about 70 lbs more to lose. I still have excess fat every where but I am most frustrated about my waist. My waist/hip ratio has actually gotten worse on this journey. I seem to be losing the belly fat the slowest.
I will hold my nutrition questions until you get to that topic.Thank you for your insight, workouts and interest!
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I am a 59 year old female
I have a large hernia on my right abdominal wall due to being allergic to the mesh put into my ( breast cancer reconstruction, Surgical hernias after having 6 kids). Also, I have lost 50 pounds. I have stalled. I have another 40 to loose to get out of the obese category. I started exercises the last week of December 3 times a week plus yoga 2 times a week. I would think I would get results but I am still stalled. -
It is Karen again! I have much motivation. 3 times work out and 4 yoga sessions. I have been the same weight for two months. I eat pretty good. I don’t know what the problem is.
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Hello, I am beginning to put this together it seems. My body is unique and it is good to realize. The diet is becoming more natural..second week I think. I am feeling encouraged, however will take a bit of time to get results I think. Is ok, I will continue.
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I have started eating correctly. Worked out calorie and bmi as per your information. I have tried all types of exercising from 10 mins to 3hrs. I’m not a weight or gym person. I struggle doing any form of press up, sit up, anything that needs me to have contact with the lower back as it arches away from the floor or stomach crunches. Which means I get back and stomach pains when trying to do these (not just muscle expansion pains). I’m 12 stone and used to be only 7.5stone less than 10 years ago it’s gradually crept up. Need to get my belly and thighs flatter quick. Please help
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What you shared makes sense.
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I am 67. I now weigh 157 about what I weighed when I was 50. I have recently managed to lose about 15 lbs over a 4 month period mostly by eliminating sugar completely, cutting carbs and power walking about an hour a day. I am very near my personal goal. Very motivated and hope to stay this way.
My BMI is 21.8.
What exercise do I now need to do to get rid of the remaining ” love handles “? I don’t think the answer in my case is more weight loss, is it ? -
I regularly go to the gym, would be considered slim, except
1. I have noticed that in the last year my hamstrings are really tight- so what specific exercise can I do to elongate them?
2. I have an annoying small amount of fat on my lower tummy.
What exercises can I do to get rid of it once and for all and shape my torso into a feminine but strong line.? -
My problem is remaining motivated to see success. I give up to easily.
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I’m having issues with making right food choices and when is the best time to food certain foods.
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Hi Dr. K. I am Teresa Morehouse. Folks call me Big T or Mrs. T. This is actually the first time I have watched your videos, and so I am not sure what some of the terms mean, but that is not my biggest problem. When I watch or see pictures that you and others use for your presentation, I feel sort of left out. I see young, physically fit people doing the workouts. I weight about 280-290. I am also working with Wes Virgin on the dieting thing, but I am feeling left behind when it comes to the workouts. Most of my exercise right now is basically working my butt off on my little backyard farm. I am constantly shoveling raking and pushing a wheelbarrow. This kind of stuff is ok, but not really what I need. My first concern is that it is not very inspirational to see people who are already physically fit doing these exercises. Some of them may have worked their bodies into the shape they want, but most of them look like they have never been an ounce overweight in their lives. Looking at them doing stuff I couldn’t even do as a teenager only makes me feel more discouraged. Sorry, I get a little long winded! What I need is some low impact stuff to start with. And maybe not done by someone who looks like a supermodel! I have several physical limits not just the weight. I have arthritis, and also I was in a serious car accident in the 90s that took me 4 years of therapy to overcome the injuries sustained. I am not afraid to work hard, I just need a little motivation, and the right exercises to strengthen my weak areas and enhance my strong ones. I am not as concerned with getting results fast, I am interested in getting results that I can use for the rest of my life. I am 58 in a few days, so I still have a lot of life to live. I would like to be able to take a walk without getting winded in the first 5 minutes!
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Great Post on how to get fat lose result, your idea really helpful too. I also find that the military diet sounds a lot easier too. It is not complicated, and there is a good chance that you will lose weight since you will eat so few calories for a good chunk of the week. I hope this Idea helps too. Thanks for your great post.
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