Hey everybody,
I’m back with another video above, and I’m going to teach you how to blow up your fat loss results and truly take charge, once and for all. This material has never been taught online before, to the best of my knowledge, but it makes all the difference.
If you like this, please click the Facebook ‘Like’ button below.
When you finish clicking the ‘like’ button, be sure to leave a comment or question… if enough people do, I’ll be back tomorrow with an offer that will totally blow you away (hint: FREE customization by yours truly, for just one lucky person…) – but only if enough people get involved.
This rocks… mostly because of you.
Leave your comments and questions below – we’ve started a great conversation and it’s about to get even better.
PS – Trust me, you want to leave a comment below – that’s how you’ll qualify. Anyone who doesn’t comment here will simply not qualify for the biggest gift I’ve ever given anyone on our blog.
563 Comments
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We have been incorporating your training techniques into our workouts and switched trainers to one who is more whole body system oriented like you. Thank you for all the wonderful information you have provided through DEFF, etc.
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You give me so much to think about! I don’t think I will ever just “work out” again. There will always be more of a mental preparation and thought about where it is that I want to go. There is a Rush song that says “the point of the journey is not to arrive….anything can happen” – this definitely applies here!
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This video has helped me a lot. Describing and showing what I can do to assess the areas I should be working on, helps me to put the Flood of Information into some order and not feel so overwhelmed.
I’m using ASG and HR Spiker and 5 Day Acclerator, but it’s been confusing to me and so I have a question in to support about getting the new Full Throttle program (haven’t heard yet, but you said there’d been tech glitches causing a delay.) I also purchased Mission unbreakable, as I’m 61 and staying flexible is important to me — but I have not yet figured out where to start with that, how to use the assessment form that it came with.
I’ve been exercising for many many years: walking, yoga, lifting weights, biking…. but with age comes a slower metabolism (maybe?) and so I’m trying to figure out how to maintain a healthy weight, have flexibility, be lean and lithe! Please keep this information coming and hopefully I’ll gradually get it all worked out! -
Your techniques seem sound, but after trying a number of the techniques offered up by your co-exercise gurus, including Adam and Ryan, Craig Ballantyne, Flavia del Monte, etc. I tried many of the techniques in their systems, was starting to firm up and drop inches. However, the stress on my knees from squats, lunges, and several other body weight exercises that required bending at the knees with or without weights, resulted in torn cartilage in my right knee. The prognosis is that it will heal up completely, it is not degenerative, although I am over 50. Now, 6 months later, still with knee pain, I cannot do any exercises that include knee bending of any kind, except going down stairs. I stopped the workouts completely for about 2 1/2 months, and after no improvement, started working out, gently at first (either that, or go mad…). Now, at month 6, after physical therapy, etc., still knee pain, I am restricted to exercises that can be done with completely straight legs. I am hoping your system has enough variety to offer several workout options that do not involve squats, lunges, or other knee bending exercises. Please work on routines that put less stress on knees, as i do not think I am an anomaly. This is what will come with time, with deep knee bending exercises.
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I was wondering if a tight muscle can pull on the spine and cause lower back pain from doing an exercise? I have lower back pain, it isn’t debilitating, but it makes it hard sometimes to want to stand or sleep. I was just curious if that was the case if there were any stretches to help alleviate this pain. I love the information and I know I will use it.
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I’m certainly no doctor by any means, but from one experienced back-pain sufferer to another, I can say that the no#1 thing you can do for your back is to strengthen your core. I also stretch out on a foam roller most nights, and I’ve now been free of ANY back pain for over a year now. It’s like having a new life – seriously!
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This video was worth watching because it made me aware of how to assess my body’s postural strengths or weaknesses. Thanks. Trish
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The depth of your information is teasing and exciting…as a post menopausal 57 year old, I intend to get over joint pain and enjoy moving more than I did in the last 10 years of sedentary life. Your 8 minute workout keeps me feeling like I can do this even when I’m short on time…though I have to rest my knee and hip for a day or more to recover sometimes, or just do range of motion (mobility?) stuff until things loosen up. Self massage at pressure points seems to help…but I bet that’s partly because I just plain enjoy it! You bring hope for understanding each individual’s unique needs. Thanks!
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The exercises are fine and much more interesting than Flavia;s and don’r require a shedful of gym equipment as Craig Ballantynes does.But what really mystifies me is the almost complete absence of dietary help.Any specialist in training and weight loss will tell you that what you eat and how you eat is just as important as good exercise.Craig and Flavia spend much time and effort on nutrition and eating habits but Kareem hardly mentions it.I have spent two days now (five days apart)struggling to drink my diagnosed weight in water and munch awful bananas.I hate water on its own I loathe the hydration day(lol) I am sticking with it because I love the exercises and the variety
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hey Trevor,
That’s a great point. Let’s go over why I don’t emphasize nutrition more… certainly not because it’s not important, but because I refer it out.
You see, I’m a Doctor of Physical Therapy and Kinesiologist – not a nutritionist.
I refer this out, and make healthy living/eating comments to you. Plus, I tend to like to eat a bit more freely, and I always have, including the time period when I was losing weight. That said, in the last couple of years, I’ve developed a passion for eating healthy and great food. This is largely an influence of the following people:
Mike Geary – http://budurl.com/FatMeltingKitchen
Isabel de los Rios – http://budurl.com/DietSolutionPlan
Dr. Joe Mercola – http://mercola.com
Kiwi Chris – http://budurl.com/AthleticGreens
Tim Ferriss – http://fourhourbody.comI’ve also learned quite a bit about rapid fat loss nutrition and strategies that will help jumpstart your success. My best referral sources in these areas are:
Joel Marion – http://budurl.com/LoseWeightWithFood
John Romaniello – http://RomanFitnessSystems.comThere are a ton of other great resources, as well… many of whom I’ve learned under at one point or another…
Again, I don’t know why more people are asking for an all-in-one solution. Sure, I can probably answer almost any nutrition question you send my way, but should I?
Think about it…
Would you take your car to a mechanic for a car wash? Or your child to a eye doctor for a vaccination?
It just doesn’t make any sense… I practice in my area of expertise, and guide nutritional decisions as they relate to exercise. This way, you can always count on my information.
Then, I take it one step further and find you the best resources I can when it comes to nutrition and other aspects of healthy living.
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Hi Kareem
Yes I have stiffness in my shoulders, lower back, and hips and have trouble doing squats. A friend in the gym said to sit down on a bench so you get used to sitting down keeping knees behind toes which I have been doing. But I try to keep a straight back but it is difficult you see I am 58 -59 Never exercised when I was younger but am starting now. Anything to lose this weight that I have got. every morning after showering I do the mini set that you gave us the other week. This week have given up potatoes, & pasta, and also bread for most meals in the day and having vegeatables instead with some protein. Have been on protein powder but is weight gainer but has not affected with putting on weight but not lost any either but changing after this container. the next is whey protein powder which will work better than the weight gainer. I have been going to the gym for the last five years to loss this weight started at 175Kgs doing three days in the gym but this year increased it to four days and have been doing it for about 3 months so far was exercising but weight has stayed the same must be the eating love my food must be eating too much but usually have three vegeatables per day plus fruit two serves must be too much. water about 3 – 1.25 L bottles while working out about 20 glasses of water over the whole day which includes coffee & tea as well. Might need nutritrianist can’t walk past food shop without putting on weight.-
Hi Graeme, This is exactly my point.Dr.K’s exercises wil help you immensely and will increase your motivation to lose weight.But can Igently say that your eating habits will nulllify all the excellent exercises.Karim’s philosophy of having goals, a plan and a process of gradation will help immensely but all to no avail if there is not a definite and strategic diet and nutrition plan.Some of the marvellous exercise philosophy needs to be urgently directed at motivating us to walk past that food shop nose in the air(lol)
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Kareem you are so great to listen to I love learning about exercising safely
It makes me feel great that I am on the right track.I always listen to my body and try and workout correct synergy of an excercise thar creates the right neural response .I am pleased that what I have learned and believe about excercise has been reinforced by your teachings and hopefully I will now have the confidence to express my ideas to my peers and clients .thanks maree -
Fabulous!! Thanks for the video! My weakness seems to be in my knees! Ouch! What did I do? 🙂
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I love the short assessment tool! And I love the mini-work outs! I have some physical injuries that have really restricted my work outs over the past year and lead to weight gain! Now I have stabilized my weight and my fitness levels is growing rapidly! I vary the mini workouts and look forward to each new tidbit of information! I am learning so much! Thank you! This is the best site- and believe me I have tried many!
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thank you dr.k for your thought-provoking and innovative exercise and stretching concepts.i do have anerve related(sciatica-type) condition,so your information is really beneficial.thank you for all you do.
steve lima -
Is this possible for a 70-year old man who has been kind of lazy on exercise? I am 5-10 and 205..
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Kareem, how can i keep myself from falling down all the time? & yet look like when i was younger? thankyou, Kareem. doug.
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Super. You are one of the two best web guys I have come across and respect. Today’s video showing the various forms and the tell on restrictions is the first I have seen. It is great. I wish I could get a one-on-one program with you: fly over for a few days or a week: it would be worth flying across the Pacific and the country. If I could sit proper rak’a again it would be awsome; but I don’t think this will cure blown knees. Fantastic site; continued success to you and all who can follow the regimen.
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This was a really helpful video, thank you! Self-assessment is so important, and I really like that you are encouraging individuals to create their own customized exercise plan. It’s a kind of empowerment that most exercise coaches don’t offer!
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Thanks for that, Dr. K. I am very interested in the idea of body balance. I feel that I’m quite out of balance – somehow with very weak abs (due to 3 c-sections) and probably a tight lower back (in the past, I’ve had bad sciatica) and I think it goes down to tight quads, tight calves, and possibly is even the problem behind my think ankles?!? (or is that just genetics?!)
So I’m very interested in upper/lower body balance as well.
Thanks. -
Dr. Kareem, your rock?
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Dr. Kareem, your rock?
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Like what I saw. I usually begin with a Full Body Movement warm up that uses the information you offer in the video. My trainer actually showed me the thoracic movement, but I’m not surprised considering he has been training people for the last forty plus years. The squats remain an issue–I’m losing cartilelage in my knees, and I only wish I could go down further in my knees. It doesn’t happen, so I compromise and “step up” with my lunges, carrying to dumbbells at my side. I do try to a real lunge, and a real squat, but the flexibilitiy is not there.
Other than that, Please God, the Edema that was plaguing me for years is finally mostly gone, and my legs are not swollen. I am still not sure about wearing an elastic sock during the workout to maintian a stable pressure on my legs. There is a soccer coach who says the circulation in the legs can be solved by removing the veins, but I am not keen on an operation. In the end, I guess I have to keep them on for the two hours or so that I work out, including the thirty-five minute cardio and the forty-fifty minute workout, take a little,
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Very interesting concepts to think about! Thank you so much for this imformation for I never thought about the exercises not working to thier full potential if one of these problems exist. It makes sense because it can block your nerve sensors. Full body motion to get all parts working semitaniously down the line. I am so glad that I signed up for your program for you are good at what you do. Now I need to go see where I lack in movement. One of them I know will be my shoulder area for that is where I hold all of my tension and I had in June shoulder surgery and am still a little stiff in the right shoulder raising it. I think it will be my hipflexors too. Boy I have my work cut out for me, but in time it will only get better with practice. So your saying just go as far as is proper movements until you get that down then try moving it more from there? Thank You, Cindy =)
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This has been very helpful. Can’t wait to try this out. However, I’m worried about any workouts that involve lunges or anything that involves putting weight on the toes as I broke one of my big toes many years ago and it is getting increasingly weaker. Any ideas how I can get round this?
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SW. As long as the bone has healed correctly, you would be wise to find a good, qualified muscular therapist to help you recover the full use of your toe and foot. She (or he) should be able to give you stretching and strengthening exercises for you to do on your own. Good luck. AO
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Sure, if it were me, I’d just make sure to place all the weight in my heel. When you lunge, this should be the case anyway. For the back leg, you can always move to ‘drop lunges’, which will take all of the pressure off your foot 🙂
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Hi Dr K, I really like all your stuff. I have one problem with it is that it might start to interfere with the rest of my life. I find it takes a lot of time to figure it all out and in this new video, there is even more to think about. I understand that the wealth of information you offer has to have that effect but I’m wondering if it might be possible for me to find a lower maintenance way to follow your advice… I’m off to 2 program 2B for the first time… See you later.
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hey Sonia,
Sure, just stick to the workouts for now… I can’t make the human body more simple, or I certainly would, but I’ve already integrated most of the techniques I talk about into the workout programs you are doing.
One step at a time, and never allow yourself to feel overwhelmed. If you’re working out and learning about your nutrition, you’re doing the right thing.
Customization stuff is ‘next step’ or for people that really want to lay the groundwork today, and do it just once. All choices are great, here.
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Some great ideas. Very useful.
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Mobility and correct posture is critical, and becomes more and more important as you age.
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Hi Dr. K,i am doing 5 day fat loss .I like it and i want to get
Full Throttle Fat Loss,but i can not pay through card.Please can you help me and please let me know how to do payment in other way. thank you.-
Sure thing – thanks! Have you tried paypal? It’s available at checkout…
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Dear Dr K
You are the master. I have been following you for sometime now. I particularly like your combined lunges/squats and push ups 10 of each. I also combine this with a quick run up and down the stairs twice. As I have a heart condition I can only manage this twice but repeat it 3 times a day when possible. This has resulted in gradual weight loss.
many thanks
ron truscott-
Thanks Ron! You’re really kind, and you just made my day!
I love that you’re not letting your heart condition stop you – just the opposite – you’re motivated, and I’m proud of you.
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I heard of your program through Isabel’s “Beyond Diets” and love what you both teach. For me, I find that I do better if I can break up my workouts to several small workouts throughout the day instead of one long, time consuming one. Your program allows me to do that. Thank you.
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You’re very welcome, Renee.
Breaking your exercise program into smaller parts is an awesome strategy to be super successful!
Great work – keep it up, and please let us know if you have any questions/comments along the way 🙂
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Dr. K. – I appreciate the amount of research and information that you have integrated into one approach. This really does make it easier, even for people like me (a middle aged woman with multiple health problems), to figure out what I should and should not be doing. Thanks.
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You’re very welcome, Nanjack. It’s a pleasure working with you, and I’m wishing you the best of success,
-k
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I sooo appreciated all your hard work and enthusiasm. This is all way too complicated for me right now. I have a hard time using my laptop to access your sites, and by the time I get done, I have to get busy with something else. The very best of luck to you and your wife and family. Take care of each other.
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Best of luck to you, Karen. No need to make it complicated – just start doing the workouts, and you’ll be fine.
The education can be for another day, when you’re more interested, or have more time.
Wishing you the best,
Kareem
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Karen, I know just how you feel. My computer is in a small room with no room to exercise, so I have to run back and forth to see what to do, and then run back to do it! Probably looks pretty funny to anyone watching me. However, eventually after a couple of weeks, I could remember the “how” and work from a list. And the best part is that most of these routines are only 5-10 minutes long. If you can even do just one excercise before you have to do something else, after a few days, you can start working on exercise #2… until you have the routine down. What was that movie? “Baby steps, baby steps”!! So keep doing whatever you can because that is enough, for now.
Best to you!
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The information you give is awesome. You have made a wonderful positive impact on my life and I am grateful. Thank you so much!
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Thanks Cathy! So nice to meet you 🙂
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Great information – easy to implement and make a difference straight away. Thanks
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How does one loosen tightness in calves and hip flexors?
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I use a foam roller to loosen the muscle fascia before all my weights sessions (and also after them). The foam roller is the new way of loosening muscles instead of stretching when you are cold and creating micro-tears in the muscles that fill up with scar tissue. I payed around $30 for a good roller
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i too need to know how to loosen hip flexors
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Always informative, always relevant, and always easy to follow! Thanks for all you give!
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Dear Dr. K. What a relief it was to see two women like me in terms of age demonstrating the exercises in this video. I’m about to cry just because of that one fact. Not only did I find the topic interesting and educational but, the way you spoke to these women as well. Your intention to help these women through the moves was done in such a kind and caring way. I’m 57 years old with a number of health problems, including spinal stenosis throughout the entire spine and exercise is so difficult, especially after more than 10 years of leading a sedentary life. I have 100+ pounds to lose. To me for right now, the exercises in this video seem like a full workout and a place where I can start. Am I thinking correctly? Can this set of exercises be a proper place to start? Thank you so much!
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These warm up exercises are great!
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I always enjoy the tips and help, keep em coming, I am on my way to success and you keep it fresh with more ways to activate my fat loss. Thank you
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I truly find your explanation of why some excerise seems so impossible. I am looking forward to each of these video programs. I tried the lower back extension and to my amazement this also seems to be helping my knee that I twisted badly last week moving heavy furniture. The upper body excerise also have a lot of potential for helping both my shoulders and my mid back and to think, I also have the opportunity to become more flexible, while I lose these 35 lbs. of excess body fat. Thank you so much, jo.
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Dr. K, great info. I’ve always had rounded shoulders, I’ve been using a med ball on my lats and lacrosse ball on my shoulder girdle along with postural alignment to improve my overhead shoulder mobility. Is there something I am missing?
Thank you,
C
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Motivational………thank you!
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Great info and instruction! Wish I could train with you in person! You are so encouraging and supportive. Thanks
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Lately I have been on a major plateue Im on weight watchers Ive tried to walk. Right now Im in the mode to just give it all up. I had a bad week last week and gained 4 lbs. My weight is all in my belly from 4 pregnancies. I just thought that it would come off faster. I do need a better workout program but I dont have a friend to workout with. That would help me alot. I get interested in a program for awhile and then stop probbably bored. I guess I need variety so that its not the same boring things every day. I just dont know what to do I have about 60 to 70 lbs to loose. I also have a very bay easy to go out back. I just lifted my couch to other day and Ive been down for 3 day. I have problems with my sciatic nerve almost daily. I have lots of health problems and meds that make me gain weight. So I guess I just wanted to know is there hope for me. how am I going to ever get this weight off to be with my little kids and play with them like they need for me too. (ages 3,4 and 7 and babysit a 2 and 6 year old) Most the time all I do is sit I dont have the strenght to do anything. But thats not working any more I want to change but am not getting changes so Im ready to give up. If you have any ideas that would be great.
Thanks-
Where do you live?
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Don’t give up! Just start slowly. For me there’s nothing better than having a partner of some sort to keep you going. Since you are surrounded by kids, you have built in partners right there! There are plenty of exercises that they can do with you and will make it fun for all of you, at the same time teaching them good healthy habits. Think back to grade school: jumping jacks, pushups (if needed start on your knees and even put your hands on the couch to make it less stressful to start), squats (like shown in the video). Every other day for just 10 minutes to start. Go for walks by playing follow the leader and you have to mimic what the leader is doing like waving your arms in a silly manner, and rotate the leader every couple of minutes. Make a circle and bounce a ball too each other. Turn everything into a game. It gets your mind off the fact that it’s exercise and the kids will love it. And stop weighing yourself! Your weight doesn’t matter, it’s about how you feel. As you gain muscle you can gain weight, so weight alone is not a good measurement. If you’d like to measure progress, get a cloth measuring tape and measure about once a week. Measure arms, chest, waist, hips, and thighs and be consistent on the location you measure. You’ll see the inches drop.
Hope this helps and good luck!
Geoff
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I can always use more help and tips. Never thought of this before but it really makes total sense. Really liking the Full Throttle Fat Loss program. I can’t believe something so short can actually produce results, but I always believe Dr. K!
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Thx Dr. K for sharing all your knowlege w/passion! Really appreciate all of it. Liked the visualizing affirmation to get back into my skinny jeans–I’m keepin’ at it!
cj
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Very interesting perspective on why one might not be getting good results with fat loss. I know I have tight hip flexors and tight hamstrings. I’ve been doing Power Vinyasa Yoga now for about 2 1/2 months. I’m experimenting to see if I can only do power yoga 4-5 days a week and have the physique that I want. There are many women that I know who only do yoga and are VERY lean and seem to be very strong and balanced. Would you mind sharing your thoughts on this approach? I should mention I have been adding one day a week of either weighted circuits, running, kickboxing, etc. just for some variety.
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The Info that you give is totally awesome, I learn so much in just two day then a have ever learn in a gym.
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Great information! I have noticed I have what you may call forward a forward-tipped-pelvis or lordosis. Can this cause thoracic muscle strain? What type of stretches or exercises can correct this.
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Hah! I am the perfect example of someone whose knees want to move forward when I do a bodyweight squat. It had never occurred to me that it was the result of tight calves!
Great info,
Jason -
Hi My name is Kathy and I have Cerebral Palsy which effects my workout program and I so want to loss more weight. I have lost 60 pounds in 2 years but I want to lose about 20-25 more but I’m am afraid of doing strenuous exercises because of my disability.Do you have any suggestions for me because I love your work and your passion.Thank You so much.
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Thanks for all your video ,it’s so easy to follow and it give me motivation.Thanks!!!
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This makes so much sense! I’m doing these exercises in front of a mirror and repeating your video so I have your modeling to help me see what I am and am not able to do. Thank you! I’ve been doing my squats and rotations incorrectly until this video!
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Awesome … thank u 🙂
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I am really enjoying the mobility information you provide. I’m learning a lot!
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Thanks. This is very helpful in understanding form.
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The way you analyze and demonstrate what to pay attention to and why is the BEST explanation I’ve ever gotten. Thanks!
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very good explanation but also i would like to see the whole body exercising (legs included) in the video.
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I always use the mirror, but now I have an even better picture of what I get to look for. Funny how early on I thought this was a self-cenetered activity and I often scoffed at guys doing this (Not to say some don’t do it just to show off), but it is vital for execution and success. Thanks Dr. K
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Thanks for this Dr. K! The overhead squat has been a weakness for me. I’ll work on it and then go away from it and repeat. Doing the squat before each movement will help. thanks!
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thank you for helping me I just wanted ideas to work out all summer but know one would help me I ,am small already but I have a stomach that i want gone I want it flat but they say sex take off pounds too but I have not had that since 2004 up til now but hey life is battle we all go through this sort of thing.
sharalee marie shepherd washington 11 -
You are a brilliant educator. Your explanations are logical and easy to follow. Thank you!
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Thanks Doc, its a truely wonderful experience recieving the information you blog for we people to read, and then you perform the exercises and explain how to perform them correctly, so that the results are achieved to the fullest and the quickest to have better physical outcome.
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Perfect explanation! I can use the mirror to make sure my shoulders don’t raise. I’ve been working on my squats but this helps me understand the impact of the movement and how it affects my back. All aspects of your program are phenominal that I’ve had the opportunity to participate in. Looking forward to learning and doing more. Thank you Dr. K
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First, much appreciation for your generosity in sharing this information. I have been plagued by numerous false starts due to mobility issues but never knew that I could diagnose throuh this type of pre-workout assessment. I am committed to a better self, now I have a way to begin to start with a firm foundation and soar from there. Heartfelt thanks!
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Absolutely some of the best info you could pass on!
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Soo much information but very positive. You have your 5 day fat loss accelerator then another 5 minutes to increase your metabolism. Do I continue to do these and now add on more you discussed today? I am so glad I stumbled across you and your experience in weight loss. I look forward to more details that are changing my life. Thank you and God Bless.
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Now I know that I need to work on flexibility in my hip flexors. This may be one reason I have a lot of low back pain. Thanks for the explanation of the proper form for the exercises.
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Who uses your training techniques in Dallas, Tx?
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Good News!!! In three weeks I’ve lost 9 count em 9lbs. That’s three pounds a week. these exercises are really working for me. I went to the doctor yesterday and was weighed on her scale and was down 9 full pounds. this is great. Thanks Dr. Kareem.
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I have seen so many videos etc, that I do not know where to start. Could you tell me what you are doing??Which of Dr. K’s programs did you do first etc. I really need to loose weight, I would love to loose 3 lbs a week I have 50# to loose. I would appreciate if you tell what program you started with and what follows. I am totally confused.
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I have a severe balance problem and neuropathy in my legs. I exercise every day but I have to be sitting down or holding on to a bar or something. I’m never sure just which exercise is best for me and how much I should aim for. My legs are usually very ncomfortable and creak and pop and snap which I’m trying to do an exercise. How can I incorporate what you are presenting and benefit from your information? Thank you.
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Great stuff. Although I have Anti-Gravity Solution, Mission Unbreakable, 3D exercise, Shapeshifter, and Metabolic Cooking (none of which I have had time to really get into because of lack of time until now), I am glad for the release of Full Throttle Fat Loss. With your most recent program and your great daily videos, I think everything can fall into place — with patience. If I don’t want to get hurt and drop out again, I have to follow your advice and take if slow to establish a solid foundation to build upon. Thanks for your clear explanations that demystify a lot of things.
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Hi, I am 68 years old. However i do not look or act like a 68 year old woman. I am active,I am the volunteer gardener at my church and i do water aerobics three times a day. I am on a limited income. My husband has the big C so I have a lot of stress. I have not been able to afford your program, but I do enjoy your videos and new letters etc. (I do what you say in your videos)I have artificial knees due to arthritis. I would love to loose 50 lbs, I am only 5’tall and 50 lbs overweight. I have tried everything. About a year ago I was given some test cause I was having stomach problems. they found out that I am not digesting food properly and after the first hour of food consumption my body only retain 10% of food and the rest is dumped into the small bowel. The doctors say that this is one reason I cannot loose like I want to. My bod thinks it is always in starvation mode. Can you give me any advise?? I need to loose my weight so that I can feel better and have more energy.
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I’m curious what test you were given to determine your digestion problems. I was recently told that I might have a very similar problem. Did your doctor offer any advice/solutions for correcting the problem? I was told to significantly reduce the amount of exercise I’m doing as I’m just further aggravating the problems with my stomach, digestion and metabolism. Clearly these intense exercise programs are beneficial, but when your health is off, absolutely nothing will work until your body is healthy. I wish you luck with your weight/health struggles. You are not alone!
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Wow! I feel so much better about myself! Motivation is more my problem than the physical part! I can do those things! I have been fat for 30 years. Why do I think I should be in shape in two or three weeks??? I love learning! Please keep these videos coming!
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I only started this 2 days ago but so far I really like your advise. I can even cope with the exercises (been trying all sorts of things for a long time….with no results followed by no energy) If you can get this “obnoxious” weight off my menopausal/hypothyroid body which gained 60 lbs in a matter of 4 months …. 2 years ago, I will be extremely happy and forever grateful.
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Wow! “Eager to try” hit the nail on the head. My comments exactly. I’ve tried everything, but your workouts are hard hitting, yet short, and easy. I’ve lost a pound, so far, but hey, it’s a pound, and it’s a start. This may actually work for someone like me with the symptoms described in the former post.
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I am excited to put into practice your ideas to help me achieve my fitness and health goals.
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OK so I have tight hip flexors. How does that affect the way that I should do the exercises in this program? I’m guessing that I need to be really aware of my lower body alignment but is there anything else?
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Thanks for you explanation for all the exercises. I do water aerobics everyday. I have been trying to add more exercises and routines. Most of the time I am not doing extra. After spending 2-3 hours in the pool it is hard to get the strength to do more. I read everything and I think I have watched most of the videos you have put out. I love that you go through each move of the exercise.
I would love to lose about 40lbs. I have realized the food is my biggest problem. I have 6 children and husband that I feed everyday. Portion is what I have been really working on lately. I have tried every diet including some I have made up. (Pink frosted cookie everyday, Salted nut roll, I own $$$$$ in DVDs and exercise equipment.)
I am that person that if I did the program I would reach all goals. “if I did the program”
Thanks for all your knowledge. I love learning more. Joy!!!! -
You’re AWESOME!!! I’m learning sooo much!!!
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Love the information – hope I can retain it, there is so much. Hard to know where to get started! 🙂
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Kareem,
Thank you for the video, I needed the encouragement about affirmations, not to mention the advice on warm-up and approaching my workout. Great advice!GingerP.S., Am I supposed to be THIS sore?!
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I’m a little behind, but catching up. Appreciate the detailed explanation of the sets, and I have upper thoracic flexibility, who knew!
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Thank you for the info about the 5D approach to affirmation/visualization- I am definitely going to try to incorporate this daily. Also- though I have a good warm up routine- I have never thought of setting the tone with a certain song- love the idea and will use it starting tomorrow. I have been rehabbing a left shoulder injury from repetitive use, these pre- workout exercises to assess body mobility are awesome- thank you. I am loving the workouts so far.
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Like what you have to say. Not always sure I am doing the exercises the right way. I like your affirmation to use. Thank you.
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Always learn something new each video. thanks bro keep it coming.
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Yep, people have a fear of starting something because they fear they might actually succeed, and what then? It’s much easier to find an excuse not to start in the first place.
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I have had a weight loss journey and enjoy exercising. Motivation is a big stumbling block for me, along with low self esteem which precludes me from doing much in the gym in front of others that I perceive as doing better. Couple this with an extremely bad memory and I am not achieving as much as I should. However, I have come such a long way in the three years since I begun my journey that I do feel rightly proud of myself. If I can do it anyone can, and although I struggle with some things (basically not being able to afford a trainer to keep me on the straight and narrow although I still see my trainer and life saver every now and then when money permits!) I know that anything I do is better than nothing at all. Your videos help to reinforce that which my trainer taught me, so I am grateful for the reminders. Exerice and healthy eating (please don’t let me get started on food as I feel that I am the only person in the world that doesn’t really like food all that much!) has turned my life around and it is always nice to see that others are willing to help. Thank you for sharing your talents with the rest of us. Susan 🙂
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I think it’s great.
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love it!
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Wow, Doc, your a book of knowledge…..there’s so much info. to soak in. The whole affirmation – visualization thing is what I have to definitely work on. (Believing in myself ) Using the tools that you are providing me I know will empower me…..it’s exciting. Because of old knee injuries, I have to modify some of your exercises (I’m unable to do some of the jumps and deep squats) and I like how you provide the tools to do this. Thanks for everything.
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I started doing the program on Sunday by Friday I was able to do movements that I could not do on Sunday. Great information and the video demonstrations are the best as they show exactly how to do each movement. The short 15 minute programs are also great time wise. I havent yet seen any physical changes in myself but I am hoping this will follow soon.
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Great info I can’t wait to get started
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I love what you say, however it does not stay with me. If you could just me my guy then you could motivate me daily.
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This was an amazing video. Awesome information. Keep it coming Dr. K. I see and feel your passion and desire to help all of us who struggle with every area of achieving total body wellness. It all works together in finding the balance!
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Dr K you are sounding like my yoga guru!!! I love that!!!
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That felt good. I actually think it woke up my body and muscles for the day. I have arthritis and I am finding stretching and moving actually help my mobility. I felt my stomach muscles engaging as I concentrated on doing the movement correctly. Thanks
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Dr. K,
Thanks for your wonderful and generous gifts — the exercises are easy to do and easy to stick to.
Roxey -
huh I’m finding the stretching and exercise are getting rid of the aches and pains for a short while, but they come back when I’m still for a while. Here’s hoping continuing will eventually get rid of them altogether!
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I love your excercise some are easy others are hard. And as other have saidthey don’t take long I ‘m just starting your program and enjoying all the information you have to share. i find doing forward and reverse lunges very hard to do. Can you possible give me suggestion on what i can do instead of the lunges. My balance is off for what ever reason and i can’t bent low to the ground with out my knees going out over my toes. Please help if you can.
Maggi
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Is there a way of downloading the videos so that when my internet isn’t working (I live in the country), I can still use them for my workout?
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I am on the road alot and so I have all my workouts saved on a sd card and just play it where ever I am . I am in alot of places that don’t internet so I know how it is to not have it when you need it
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I have been working out with your excerise plan for a few day not. I purchased your books but have not got to wk with them yet could you point out a few pages I should read and in what book to get me realy started. rgs Rosarie
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Great results for grandmas too!
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I like your positive thinking and I believe in the power of positive thinking also. Thank you.
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I was very impressed to see this video, as so many fitness experts never seem to mention anything about the power of visualization in strength building. I HAVE to imagine and visualize otherwise I feel my workout has no purpose. I like how you explain the different pre-workout flexibility exercises, because I have only always stretched and never focused on progress with my mobility. Thank u for the great info and for lettinge know that there’s more than one way to focus on strength building.
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That was interesting and believeable, considering I was doing what you said and I can see where my muscle weakness is. You can actually turn off your muscles? That explainns everything right there for me! I will train on the positve self talk, never really cone that before. Thank you Dr. K!
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I have been an aerobic and yoga instructor for several years, however, I was diagnosed with multiple Sclerosis (several years go) which is now limiting my physical abilities. I believe your muscle balancing is spot on. What specific exercise routines would you recommend for this challenged body of mine? I am still walking, however, I need a cane or walker and my balance is in the toilet even though I practice yoga. I know this is a difficult question as you have NO clue as to my physical challenges. I sincerely miss my strong body and I want to be the est that I ca be……………Help! Debra
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Hi debba,
My name is Suzanne and I too have ms. I know how hard it is to make the excercises work for us. We always have to change things just enough to make them work and to keep going. I am still walking and some days better than others. I have alot of pain so getting threw a rutine can take alot out of me, but I keep moving to be able to keep moving. I just wanted to let you know that you were not alone in the fight and I hope that you keep strong. Suzanne Irby
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hey my brethren, thanks for the tip. u know we all still growing in this business. i love being a trainer and i love the fact that u as well as other give of your self. anyway have a blessed bday.
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Hi Dr K, have just started with your programme, and getting info from everywhere-Isabel, Jayson, Rob, and feeling a bit overwhelmed right now! But determined to work it all out & combine your exercise advice with Isabel’s nutrition hints, and Prograde’s appropriate for me supplement advice. My seventh child has just left school, and I want my husband and I to have many healthy years ahead and unfortunately 7 kids and an excessive sugar intake long-term & intermittant exercise have all had a disastrous effect – 30 kgs over & possibly heading for awful medical complications. As a (lapsed!) doctor, all this various input from you and your partners makes incredible sense to me – but putting it all into practice is another thing totally – but I’m working my way through it. Thanks for the videos- I have always been a visual learner. I intend to make it work this time.
Anne (Australia) -
Hi Dr. K, I watch all your videos and find them to be very informative and productive. Your instructions are easy to follow too and hence get me moving whenever I hit my plateau or get out of routine. As a dancer I have to be always fit and flexible and I find your tips very very helpful…The best part is that your videos make all exercises look so simple and do-able .
Thanks for making exercising look fun!!
anupama (India) -
Aloha Dr. K,
Thank you for such informative videos. You are very knowledgeable yet still get your point across in simple terms. keep up the good work!
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Hi Dear doctor K.
I am fan of you, becouse I have found a lot of importat information in your site. I have been reading about spinal realigment and that is incredible. In this moment my training has been stoped during five monts becouse I had a accident and I broke three ribs. The result of this has been terrible for my body becouse I increased my weight in 10 pounds and total inflexibility becouse the pain. … Could you showme or tell me about some excersice or workout for my condition ?, ¿ Could I follow the dieter recomendation in your seven days fat loss program in this moment or maybe I need try some more?
thanks Dr. K
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thankyou dr. k. for all your support, i would still like to be in your program ok dr. k.?
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thanks for the great advice 🙂 !!
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Thanks so much Dr. K. I have learned so much from you and can’t wait to learn more. Now I know why some of my excersises (especially squats) haven’t helped much. Thanks again
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Thanks Dr Kareem for giving us so much information about exercises. You have been very motivating which keeps me focused during my exercises. Wanting to learn more from you….
Deepa (India)
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Fantastic, already implementing the information!
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Thanks Dr. Kareem – this is invaluable information and I am suprised to see that even though I have bought about 4 weight loss programs over the net and have practised martial arts for about a year and half – I never knew about these mobility testing exercises. It makes sense to know exactly what your body can do and what you should do to make sure you do not injure yourself while working out.
Nobody tells you this stuff – especially not your doctor – its truly sad.
Good thing we have one Dr. who is looking out for us!
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Thanks for a great variety of exercises and mental motivation.
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Hi Dr K greetings from New Zealand..or ‘kia ora’ in my language (A Maori phrase/greeting meaning to wish someone health and wellness).
I love all the information you are sharing Dr K, simlply brilliant. I’ve been a fitness enthusiast for over 30 years doing my own thing and I think I have been through all the highs and lows of weight loss/gain, training mistakes, dietary ignorance and so on… so I can relate to all the things we are lead to believe by commercial operators/marketing who prey on the less informed. Good old common sense and simplicity is the key.I don’t really have a question but just to say customisation is definitely the way to go. I really appreciate the need to self assess ones strengths and weaknesses and more importantly if we are to rise to the next level to achieve exponential results it definitely is about understanding the science and being intimately intune with our bodies that are truely unique and amazing. It is so true how we think and feel is what will determine our outcomes and I like the saying our bodies are our temples that express who we are inside.
love your work Dr K. Have a great day and regards to all the team, (mike, Isabel, Craig, Joel, Ronan…..) who I also follow regularly.nga mihi (kind regards)
Matiu
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Thank you Dr K! This video helped me identify my weaknesses.
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Great info! Thanks for sharing!
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Thanks Dr K. That was an insightful video. I now know of a way to test my postural correctness before training which is great and a better way to motivate myself using all my senses. Thanks heaps
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Hi Dr K..My son is 21 and has rods in his back for kyphosis. He does some weight workouts and it worries me that he is doing more harm than good when it comes to his posture. The posture checks in the video look like they would be good for him but its hard to get him to take my advice seriously. Any other words of wisdom I can TRY to share with him?
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thanks for the info. i used this posture checking before my workout, and felt my squats in particular completely differently. I have on-going lower back pain from bulging discs so am very careful of posture – this was fantastic. i am also finding it easier to look into the mirrors as I work out so I can keep check of myself. i was always so self-concious but now there is a reason for me to watch myself.
I also use happy and grateful in my goal setting, so now I am using that as i motivate before starting my workouts. I start with being happy and grateful for finding your blog, then move onto the many various things in my life i am grateful for: the list is endless and the rythm is great for my workouts.
PS – i’ve lost 4 kg is 2 weeks, but more importantly, have already noticed a difference in my thighs, butt and tummy fat getting smaller – my work shorts are getting loose!!!
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Thank you
i’ve always had issues really cutting down body fat and i’ve realized recently that i have alot of tightness in my quads and calves and alot of issues in my hamstrings, i’m going for massages for it and i’m sure that will help me with my fat loss and getting that 8 pack for the summer.
Thanks 😀
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Thanks for all the info. I”m finding it quite informative and helpful. I always start my workout with a routine that gets me motivated and it’s true, even on days when I don’t want to be there, once I’m started I stay and continue getting more energized and feel great when I’m done. Keep the videos etc. coming. Looking forward to reaching my goal.
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Thank you for taking exercising for fitness and fat loss to a whole new level, Dr. K. I am 65 and out of shape compared to my younger days and have been looking for a fitness program that feels right for me. I love the educational component, the whole body/mind perspective, and helping us assess, understand, work with, and overcome postural imbalances. I now feel I have the necessary tools to reverse some of the aging that my body has experienced and to enjoy the rest of my life being fully functional and physically fit. Thank you again!
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Thanks for “making sense”. I love the videos keep them coming. I see now how postural imbalances could be hindering me getting the fastest results and I’ve incorporated some of these exercises in my workout startup routine. Looking forward to the next video!
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Love the added visualization to the affirmation. Great tip!
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Thank you for the great motivational tips. I like the visualization technique. . . seeing myself fit comfortable into my “skinny jeans” really helps me want to stay on track.
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Very good video.
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You Rock Dr. K! Few people give so much information so freely.
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I tried the week 1 set of exercises today and I feel much more successful than the 10 minute AGS. I’m sure I’ll get there, just need to wake up the muscles.
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Hey – Thanks.
So few Health professionals communicate such precise information in such a simple and concise manner.
The way you introduce new pieces of information into your existing framework, in a way that clients can easily integrate . -
Love this video!! I use affermations in multiple areas of my life and will now use it in my weight loss program. The idea of using all your senses with each affermation is a new concept and will now incorperate it in all levels of my life.
Thank you.
Penny -
Love the simplified technical explanations and the positive energy you bring .. they make sense and motivate all at the same time.
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Thanks for the videos and all the science behind the techniques
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Thanks Dr. K for the motivational videos. I’ve just started and your coaching has been a tremedous help! Keep up the great work and thanks for sharing fat loss strategies with us:)
Karen, Massachusetts -
So much great info! Neurological factor – one I never considered!
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I never even considered these factors…. so much to learn!
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Wow this was really helpful
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Thank You to show correct exercising methode.!
Q:Whenn You going to show correct weight lifting ,because every second day is for weight lifting in the program actually I have 2 program with You and 2 with Shaun Hadsall.TNX gyorgyi baunok -
Helpful. A lot of information. Had to watch it a few times to get all the info. Thanks
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This is too cool a lot of information that I have never seen or heard before. The daily emails rock.
I am running a marathon on Sunday in Pittsburgh and want to wait until next week to really get into this, a little scared and apprehensive .
Been doing P 90 x second go through but I can’t wait..
Scott -
Love it….very educational
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Thanks Dr. K,
I just reached my goal weight (136 from 197). Thanks Isabel! Now I’m ready to work on things like flexability as I haven’t exercised in 12 years. I’m 60 years old and have fibromyalgia. but with your help I hope to be a lot healthier in the future than I have ever been. Your programs rock!
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Congratulations! I’m just getting started with Isabel and Kareem. It’s awesome to finish a workout feeling awesome, and not be sore the next day – even at age 54.
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I’m really enjoying the whole self approach you have to teaching. It allows me to gain a much better understanding of not only the exercises and reasons for doing them in a certain way but also the body mechanics behind it all. To understand what to look for in terms of flexibility and good form going beyond the norm of just injury prevention but on to nerve interaction and whole body involvement is fascinating. I look forward to learning more!
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Interesting idea to use affirmations for motivation. Too often I convince myself that I don’t have time to get through the exercise programs. This may be a way to help break through that barrier.
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I’m trying to use affirmations now, and it’s a new thing for me, so I still forget sometimes. I’m good at the self-talk of “let’s just warm up and see”. I’ve yet to warm up and not want to keep going. It’s amazing!
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I never knew there were so many ways one needed to pay attention to in how to work out and how each nerve to position affects your weight loss. Not even my own trainer would say. This is really great and helpful information. Thanks.
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It’s hard to assess my own restrictions. Maybe you need to do these in front of a mirror?
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I enjoyed watching your video and I am happy to say that I have seen a lot of workout videos but never anything on the appropriate postures and points that might be limiting my success. Way to go!
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wow, lots of information here- I especially like the exercises at the beginning to make sure I am moving correctly- I found out I have tight hip flexors! Thanks Dr K
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Very helpful information – thanks as always.
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lot’s of info to process, but good stuff. The thoracic rotation info got confusing for me. But I did conclude I have tight hip flexors and poor flexibility. I am 38, mother of 5. I have no problem with motiviation to exercise. I have always loved food and that is why I am 10 pounds over weight. I love the fast and functional abs series i started with you last week. My six pack is there, it is just hiding under the 10 pounds. I am trying to get all the pieces together at the same time–nutrition do’s and don’ts and the right exercise program. Also have been doing the LHPH every other day (opposite my interval hill running).
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Posture and form are essential. That is why dancers are so fit, flexible and lean. Thanks for stressing the essentials. Your information is spot on and well displayed. I enjoy.
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No matter howmuch I don’t want to admit that there are answers out there to having the body you want. Dr. Kareem has them.
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Lynnenydick 0 minutes ago No matter how much I don’t want to admit that there are answers out there to having the body you want. Dr. Kareem has them.
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Awesome information, thanks much.
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Liked this message alot. Really like the statement near the end about reducing fat at “the rate I deserve versus the rate I’ve experienced”
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this rocks. very knowlegeable, and it works. keep up the good advice
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Working out really hard, experiencing results, but still not as much as I hoped for. Open to all new suggestions 🙂
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Thanks for your encouragement. Progress is slow, but there is definately some.
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Hello Dr. K! I have done all the exercise you have put on this video and i feel great! thank you so much Dr.K!!
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Great info. Thanks for giving the advice. Looking forward. To getting more info from you.
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I only wanted to loose 5 pounds and tone up, i was at a stand still for months, following your exercises i have lost 2.5 pounds and am motivated…Thank you
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Very nice info to add to the toolbox! Thanks
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Thank you for the great tip!
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for the age of 57 like me, still can this be applied? or can you give me some simple exercises to do, I am 5′ 4″ tall, and 69 kilograms weight. I have a fixed inclined bench, a double roller, set of 5 kilo each dumb bells, and a stability ball. Sometimes, I do pull-ups but only up to 3x on the pull bar.Before my prime, I was a pull bar enthusiast, maybe I can go back to that after fixing my weight and muscles.
More power to your site.
Edgardo
e-mail address = edgardodiolola@yahoo.com -
I’M TIGHT EVERYWHERE/ CAN YOU ADAPT YOUR PROGRAM TO A 62 year old woman????
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Great info; LOVE the local!! Wish I could join your classes – where are you located?
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thanks for the great tips. I am finally understanding more and more how to take care of my body, not just obsessing about fat loss
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5’6″, was 157 lbs, no muscle tone at all except for my calves (playing drums), never did sports, on the road constantly traveling, starchy based vegetarian road diet, endomorph body type….then added fish protein only, no powders, and only exercised in my hotel rooms….
Combining Adam and Ryan’s Shapeshifter Extreme and Dr.K’s workout generator/techniques/tips, now after only 5 weeks my body is radically different, I have had to buy new clothes TWICE. The lean muscle is showing up everywhere and now just small amounts of stubborn fat remains…so his advice is quite timely. I really can’t believe it, after 15 years of wanting to look different, it actually happened simply by committing to these programs, focusing on proper form, and simply saying NO to old habits. It feels too good not to keep this up ! My self-esteem is finally in a good place 🙂 thanks Dr. K, Adam, & Ryan
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Hi Dr.K, Thanks for your great insight on training protocols. I`ve implimented some of your routines and my clients love it. Body`s Inc.
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I am new here and really rehabing– my body hurts especially in the left illiotibial band- attachment knee and at the hip. am trying to figure out even whee to begin– I got that the core is the beginning but how do I implement that–I watched this video and it makes sense again however in the buckets of videos where do I begin when all looks lost.
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Dear Dr. K, am so happy I did stumble on your site. A lot of what you are saying makes sense to me and I love the 3D approach to each exercise or muscle group. However I would like to add a hint to your visualisation that made a lot of difference in my routine : suppose am working the triceps, I just close my eyes and visualise the muscle @ rest, then contracting with all the intended intensity, all thru the reps. This way you certainly isolate the group muscle u r working on, and u reap double effect.
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well & clearly explained especially when it comes to people like me with severe back damages. While doing some exercises, not all, I try to visualize them though for a more than 70-year-old woman it is not easy, believe me. Thanks again
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Rosa try incorporating stott pilates sessions on one to one basis weekly. I have 2 discs in my lumbar and stott pilates saved me from a back operation
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Awesome, thanks!
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I have adhesive capsulitis from my days of competitive bodybuilding, and only about 20 degrees of external rotation in my left shoulder. What would be the best wyt to work around this?
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V inteResting. We need a full session 4daily rehearsal
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All this information makes sense and I am already seeing results especially in posture. My back spasms that I had been battling for the past two months are almost gone.
I love the routines and workouts…I just don’t have enough upper body strength to do a regular pushup. I am hoping that modifying some of these will work as well. -
I love your enthusiasm and passion. And your knowledge. Very inspiring. Thanks so much.
How do I access your blog. I’m not a techology neuby, but blogging is a whole new and unfamiliar world to me. I want to be able to continue to access your inspiration while going through a major life transition (several — or perhaps a transition cluster). Best, Mary Hein mv.hein@att.net. I don’t even know how to find your response to my question. Eeeekkk. 🙂 -
Since finding your lecture and web site, I realize I’ve been thinking about exercise in the wrong way… no wonder I became so frustrated!!! Thank you for sharing your research.
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Hi Dr. K.
Another great video in another fantastic place! Thanks for the great information. I do have a question though, when you mentioned early on that the exercises can be done at home without the need for gym equipment, I was relieved. Then during week one there were warm up on recumbent bikes, etc. What are good alternative warm ups for us without gym equipment?
Thanks,
Karen
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I love hearing the physiological explanations. This is the only program I have seen that integrates mobility and strength. Makes so much sense! Keep up the good work! I have the same Q as Karen below.
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I purchased the Ab Strength Guide and have been doing various workouts from there and the blog for the last week. From the first day, I felt stronger and more energized and I am learning so much from your emails and posts. Thank you for teaching me! Having a customized workout is really intriguing to me- I can’t wait to learn more about how to get the most out of exercising (following a plan tailored to my needs). I am looking forward to your next video!
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What are some tight hip flexor stretches you can do?
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I never knew how to identify tightness in different areas. Thanks for revealing these exercises!
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Nice place. I think I need to go on vacation there. Thanks for the info.
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Wow…overload. Could you please just show the exercises at the end as a complete session. Thanks
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Great explanation!
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That’s incredible. You have no idea how frustrated I get and have gotten with every exercise program I’ve tried because of either resulting pain or just plain not being able to “reach the right point” to be successful at an exercise because of stiffness, inflexibilty or imbalance! It totally ruins my “workout buzz” or motivation to have to skip exercises in a workout simply because I can’t do the movements, and have no knowledge on what to improve or work on so I can build up to doing ALL the exercises in a workout! Are you going to show specific exercises or stretches to combat the problems you show in the video? Yes, one of my main motivations is to lose weight, but never being able to complete ANY workout I try without leaving out exercises has GOT to be inhibiting my weightloss. HELP
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Great Info!
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Great Video….little things to find your weaknesses…something to work on and a great mobilizer
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Thanks Dr Kareem…Customizsation is the key.. I want to loose fat while trying to gain muscle. Im on my 5th day week one. in addition to doing Module I workout, I did a superset of pull ups and supersset of dumbell curls… These two hit me just right …I am trying to incorporate the fat loss routines wiith supersetting different body parts so I can get the full effect… Thanks DR Kareem..!!!
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Could you show the squat video again but this time to include your lower legs so i can gauge how far to squat… Thanks!
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Hey guys~ Today I need to do some exercises on balance discs. I didn’t have any, so I ordered some, and they came today. I can’t figure out how much to inflate them. Is it better for a beginner to make it mushier or firmer? They are 12″ discs. I’m asking fellow commenters, so just answer if you know. I ask Dr. K too many questions as it is. This doesn’t need an expert answer. Experience will do fine.
I love the Dr. K’s videos. I love it that I have to watch with an anatomical chart and Grey’s Anatomy at hand. I really like having a coach who knows more than I do– don’t you? Anyway, if I don’t understand, I can watch it again. And if I need to know more, I can just ask him.
Beth~ this is for you. Call it my Slapstick Dr. K Workout.
I did my first workout yesterday. I’m using Dr. K’s LiftHardPlayHard workouts. It starts with an exercise he smoothly demonstrates: squat, thrust, legs apart and together (like a jumping jack on the floor in a leaning rest, or pushup position). Then hop back into the squat and jump up in the air before starting (without pause) all over again, until fatigued. Right. I was fatigued after the first one. The first one of the first of nine exercises. Dr. K says the more joints you can involve in an exercise in a safe and balanced way, the better it will work, the faster you will heal, the more weight you’ll lose, etc. Well, I used a lot more joints than he intended in this exercise. I used extra ones crawling on my knees, reaching for support, and attempting to climb back to my feet for the “jump” (allowing a little artistic license here, as it was more like a geriatric hop). You are supposed to stand up from the squat you resume after the thrust-apart-together move. But jumping forward, my knees hit my stomach, which in a pushup position is planted directly and firmly on the floor. So I had to rise to my knees to crawl back to the starting position. Another exercise was doing three kinds of bicep curls with dumbells (or my jars of peanut butter) while seated on a ball. In order to let your arms extend downward, you end up sitting on the front of the ball. And the ball scoots suddenly backwards with a suspiciously passing-gas sound while I thrash wildly trying to catch my balance, tossing the jars of peanut butter (thankfully plastic) up in the air where they fall onto a vase and a printer tray, spraying water and paper around for the ball to slip on in the next exercise, a middle-trap-on-ball. Trap is correct, as I had to call for help getting out of the position I ended up in on that one. And it looked so graceful when Dr. K did it~ sort of like angel wings going up and down. I flew all right.
Flying is Dr. K’s specialty. Really, just watch him. There he is explaining how we are going to combine different grips to maximize our efforts as we do pull-ups by changing grips. He demonstrates by flying up to these bars and effortlessly executing some repititions, all while speaking normally. Then he lands, explains a little, flies back up to the bar….. Since I can’t even hold onto the bar for a fraction of a second, I was told to put my head under a table (no, no, not from a chair. You lie down under the table.) If I reach up and grab the edge of the table, I can lift my torso up and hold it for a bit and slowly lower. This will build my muscles up to the point that I can use an assist to attempt the real bar.Dr. K’s strength and endurance… It’s kind of a trick he’s playing on us, you know. He doesn’t look like the Hulk. There are no bulging biceps or distorted neck and shoulders. He has no problem holding his elbows firmly to his sides without huge muscles pushing his elbows out. He comes off mainly as a guide and healer. He’s always adding little comments to be sure nobody hurts themselves doing something. Then he calmly does these Hulkish activities without pause or hesitation or grunting or assistance, as if to say, “Dr. K needs no help~ Dr. K is beyond help.”
Dr. K had thoughtfully suggested I just start out gently and slowly, doing only ten of each exercise the first week, later ammended to 5, given my weight and weakness. I managed three of each. I was (acceptably) sore just from three of each exercise. Next week, if I learn to stay on the ball, I’ll try for five. At least my daughter had a good laugh.
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It makes so much sense. I would often finish a work out at the gym and go home with bad headaches from not performing the exercises properly, pushing my body causing tightness through my neck and shoulders. I have to learn to work within the limits of my body
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do you have some practical tips on how to judge if we are leaning too far forward on the squat. You are angled about 30 degrees forward. How can we know if we are going further than that?
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I am not really a blogger. I don’t have much free time but I love Dr. K. His enthusiasm, his attention to detail, all of the excellent videos. I have been involved with this for … Geez I don’t know. All I do know is I was 165 lbs & wearing Men’s 38″ waist pants. Now I weigh 149 lbs & fit into MY size 14 pants. I have read some blogs below & really dive in & follow his instruction. I started with the Abs Strength Guide then went to DEFL (double edge fat loss) & that is when I started getting the knowledge to make my body work for me. For instance that video above. I stopped doing the AbsStrength ex. & started the Mission Impossible, the fixed mobility especially. Today I did the Giant Set 1 & 2 workouts 1a. AND I did pretty darn good for being a fat old broad….not in my head I’m not…lol so don’t give up. Read, do, watch, do.
Margaret, Bristol, WI -
Wow now I understand a bit better why I get back pain when I do shoulder press… I really wish I was living close so I could visit you for a session!
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I’m turning 70 next month. Is there really any hope for me. Everything seems soooo hard
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All great information. I have so much to learn. Every little bit helps. Thanks Dr K.
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Mobility is the thing I am searching for.
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Thank you Kareem,….I like the pre workout test of squat and rotation of shoulders.
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Great video and I sure wish I was there! If the overhead squat is not lining up the way you recommend, what type of exercises should you do to fix the issue, or do you simply keep performing the overhead squat forcing the alignment?
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I loved the information. Always learn something from you.I would really like the program but need to have it in hard copy as I am a follow the video, workout with you person. Any chance that would be available. Thank you for sharing your knowledge.
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I have already found that I struggle with the first exercise-tight hip flexers-y
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love the whole body awareness you prone..as exdancer and now singer and flamenco dancer, saber fencer…all these moves makes sense to me, and the importance of awareness, so you move intelligently, intensely and no damage!
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Love the way you get through things quickly in your videos – you don’t waste time, like a lot of people do. Unfortunately, the camera postition prevented us from seeing your positions below thigh level.
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At 62 I know the value of staying mobile. Please keep up the core warm-up exercises. They are very good and help to get me moving when I get up at 4 a.m.!!
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Great insigh!!
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I love the totality of your thinking and the way you help us to prepare for our excersise sessions by identifying our weak spots. Awesome stuff
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Great video I will definatly try it out tomorrow, fell over yesterday and hurt my ribs so I’m taking it easy today
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Great video I will definatly try it out tomorrow, fell over yesterday and hurt my ribs so I’m taking it easy today
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I am enjoying the education, especially the way you break down the information and along with the demonstrations, I get what you are saying. I also enjoy that your approach takes into account the multi-layered dimensions of this lifestyle change. I have disappointed in the past while shelling enough money to be a millionaire. Thank you!
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Hi Dr Kareem,
It’s really an eye opener for me that your approach to fat loss is not only physical but all other aspects of the human body. This video was short but the impact is high on me because now I realized that not only is proper form in exercise effective but being able to identify the different shortcomings of the body counts in the success of the exercise most especially seeing the aimed for results and not gain injury.
Thank you very much. Christine -
thank you for all this great info! it is giving me the motivation to get into shape. I really would like some info on menopausal metabolism and how to kick it into working again!
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That’s a lot of info, but it strikes me as possibly being difficult to determine if you are doing the exercise correctly if you are on your own. I am also just coming into this website, so I am probably missing key points. Many times it is hard to know, say that one shoulder is elevated without someone who really understands what to look for watching … but I’m probably missing something. Great info though …
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3 years ago my first ribs were removed for Thoracic Outlet Syndrome. Since the cervical ribs couldn’t safely be removed I have a tight neck and frequent hand(s) strength/nerve comfort issues. Is it ok for me to strengthen the pectoral region or would it give me worse symptoms?
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Great info Dr. K! Turns out I’m not engaging my glutes as much as I should be….and am working my thighs instead. Makes sense that I should work on getting the technique right before I start anything. Just like any other sport. Make sure you know how to swing a golf club before you hit the links, haha. Much more effective…and fun. Looking forward to your next surprise!
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the memo from the joels marion site promoting a 14 day free program by kareem Dr kareem says no need to buy any program then several pages later say only cost 1.50 thecost of a cup off coffee.. I guess he is asking for a payment
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Great information something I’ve never heard before and it makes sense
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Great info, but could you show all your movements at the end a little slower. Also, I unfortunately just a fragment of one of my disc removed (L-3, L-4) and can’t do anything at all for 6-months. I just bought your DEFL2 program and I’m anxious to get started, do you have any suggestions on what I can do to start losing 80lbs. and still follow doctors orders?
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Nontle
gud day Doc
which excercise must i do to get my tummy flat coz i dnt have a problem with my body the only problem is my tummy -
thanks for for the vedeo you share. im going to start with.
hoping this will help me to loss my weight.
and im hoping that there are more people follow your programs.
more power and God bless! -
Thank you for that, one of the reasons I pay out every week for a personal trainer is so that he keeps me on the right track with posture and positioning, I have issues with my left shoulder and am not always sure whether I am adding to my problem with some exercises. Glad that you put such emphasis on getting it right!
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I started following your exercise from the time i first received your email…Thank you so much..Those little exercises are very effective and right now i am feeling good about myself. All your videos sent is an instrument to my fitness…Thank you.
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Dr. Kareem thanks for the video with all that information.I Expect the hole body work out programm.
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Hello Dr. Kareem, just wanna say your exercising teaching is so awesome, whenever i do my exercise it help me and improved my steps each day…I love your work out moves, it’s like i’m in your class room getting a better education every time i’m watching 1 of your new work out…. Thank u so kindly… And may u how a beautiful day with smile, and be bless at all times
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I’m age 67, male and have a rotator cuff injury in my left shoulder! I’m about 6’2″ and weigh 197lbs. I’ve wanted to get in good physical shape all my life and have never made it!!! I’ve been going to a spa for 38 years and have been doing it wrong all these years!!! If I really work at it can you show me the best plan you have for me at this point in my life? I want to show the world and myself that I’m not too old to get in great shape!!! My main problem is I have far too much body fat! I need a good nutrition plan as well as a good exercise program. Can you help me??? Thanks A Lot, Wayne Richardson My e-mail address is wrichardsonrichardson@gmail.com
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This is more information, on top of the information I just got. It seems to be a little much and a little overload. I want to follow the advise but I find myself having to sort through the information and following bits and pieces. It does not give me the confidence I would like in a program. I want to get a program, do it exactly as explained to me and get results.
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Just bunny trailed to your site, very interesting. Trying to decide wether to spend more money again and try out some of your stuff. I am 53, female. Never been extremely over weight but never in shape. Watched video and I am intrigued. I have spent so much money on videos, diet books, etc…… Do I try again?
Wanting so much to be in great shape, Susan W. -
This is just my cup of tea! Having medical background and thoracic outlet syndrome with multiple surgeries to remove first ribs & resect anterior scalene myo’s, this is a great preworkout self assessment! Thank you!
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Thanks Dr K – I have been doing FTFL for about 6 months and love it. I also just purchased/started Mission Unbreakable and utilizing the techniques there to further my mobility, balance and strength. Better than I’ve felt in years. Not bad for 54 years young! 🙂
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It makes sense! However I wish I could see your feet width. I always doubt that I am doing an exercise right especially now that you highlight posture. I’m very psyched so I will work at it. I must admit that I am overwhelmed with soo much videos and options that I’m unsure where to start. To be honest, I told myself that I was just waiting for my equipment to come in the mail to get started but frankly I’m nervous, sure I’m gonna hurt myself (though I’m fit), and scared of not getting the results I want. Can you give me short version form what I should be doing. I work better with structure.
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Great integration of body and mind. Preparation is equal to the execution! Keep the blogs going…
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Hello, Dr. Kareem – really enjoyed the informative and useful teleseminar today. It reinforces the video here on the foundations for safe and efficient metabolic boosting body assessing and interval workouts. Who knew individualizing workouts as our stamina/ability increases is so simple? God bless you and your team!
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I am really loving the information you give out. I am a massage therapist and I am totally on board with all that your teaching! I learned some of this in school but had not put it all together with fat loss. I have a lot of trouble with my low back and have been looking for something to help. Every time I start up exercising I usually end up with a debilitating back problem and I an getting discouraged. I’ve got to lose about 30lbs. I’m hoping you’ve got the answer!
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Particularly enjoyed hearing the use of multisensory affirmations and inclusion of awareness of body (physical), mind/spirit, emotional strengths and weaknesses to benefit physical workouts.
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thanks
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I am a firm believer of incorporating the entire mind, body and soul, it’s all connected and is an amazing natural mechanical processes!!! Thanks for reinforcing that concept!
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I really like ur site, lots of great info… Do u think u could consider transcipting ur videos so deaf ppl like myself, can follow along as well? 🙂
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Hello Dr Kareem – I am a member of Beyond Diet and watched your video with its $47 price, and wanted to buy the program, but was unable to do so. So I went to your website and wa unable to find the program. What can I do? I think it is called the Abs for something program.
Jeanette
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After doing the side squats and lunges, I have extreme tightness in the tendons behind the knee. How do I stretch these tendons out?
af -
well I am not getting the links to the videos so I can’t comment
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I like the stretches…great way to start the morning.
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I’d like to lose the last pounds, the hardest to get. So I’m really desperate to see it
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The links don’t work for me. Is there something I need to do to be able to view the videos?
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These links are not working for me.
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I don’t see a link to watch the video either. Where do I find the link to the video?
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Hi Dr K
I also can’t see the video links.
I have also purchased your 14 day fast fat loss program and finished the first week. In the second week I increase my fibre intake but do I carry on eating the way I have as in the first week, I.e > 5 grams sugar and > 17 grams of carbs as it’s not too clear in the email.
Other than that I’m very happy with the results so far 5 lbs lost 🙂 -
video is missing. An awesome site and information but lots of glitches Kareem. I HAVE NOT BEEN ABLE TO ACCESS WEEK 2 VIDEOS FOR LIFT HARD AND MY PASSWORD DOES NOT WORK . IT STATES THERE IS A CONTEST GOING ON BUT NO INSTRUCTIONS HOW TO PARTICIPATE. ..I THINK YOU ARE ONE OF THE VERY FEW PEOPLE WHO IS ACTUALLY HIGHLY TRAINED AND KNOWLEDGEABLE ABOUT WHAT YOU ARE SELLING. JUST NEED TO CLEAR UP THE GLITCHES. THANKS..JILL
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Just got started!!
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Great video and great ideas. Thank you, Kareem.
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This video seems very helpful. Can’t wait to get started!
Christal -
Oh my goodness, so much to learn. I love how you intgrate the emotional, spiritual, psychological, and physical aspects of fitness. I watched this video twice in order to soak in all that you offered.
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great info – good explanation!
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Interesting integrative mind-body approach to exercise. This is a newish concept for me but makes a lot of sense given the application in most other life aspects!
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Hi Dr. K, Loved the video and I am very anxious to learn more about customizing my exercising program to fit me specifically.
I do not belong to a Gym (time does not permit) but have an area of my home dedicated to working out. Can you include more exercises that can be done in a home gym? -
Awesome information. Especially liked the thoracic rotation.
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Thank you! I have been living with an injury that limits my mobility and have become heavier than I have ever been, but I feel like I can do this! My new mantra is one step at a time… I didn’t get this heavy overnight, and I can do it,
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I am a 56 year old female that has been on this fat lost journey for eighteen months. Starting out weighing 222 pounds in March of 2012 I am now at 156 I have lost 65 pounds but have still not gotten to my goal of 135#. I lost the weight mostly with walking about ten miles a day on my job but I have been on a plateau for four months and decided I needed to step it up to begin losing again. I began the program a week ago. The first day I couldn’t even get through one set of exercises My thigh and hamstring muscle tighten up so tight I could hardly sleep or walk. The next day I tried again and it was a little better but with each work out I leave sore. Am I doing something wrong? Any suggestions would be appreciated.
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Thanks for writing in! Dr. K’s general recommendation, if you can tolerate it, is to be between 5 and 7 out of 10 soreness with your muscles when you’re starting out. Soreness shouldn’t exceed 5-7 on a 0-10 scale where 10 = can’t move and 0 = no soreness at all. It’s a great way to get results and push yourself through the tough phase of exercising. If it feels like too much, just back off a bit and ease in. Your results are just a hop, skip, and jump away, but it tends to be the soreness that leads to an increased metabolic state in your body as it heals and repairs. As for a cure for soreness, the best you can do is to load up on fresh fruit and veggies and vitamins E and C which are full of anti-oxidants. Increasing the anti-oxidants in your system will help dissipate lactic acid build-up which is the cause of pain. You can also do a bit of stretching before and a few times throughout the day to ward off some of the pain. Sure hope this helps and apologies for the delay in response. Have a great weekend!
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Thanks for writing in Patty! And thanks for your awesome comments, Gerard (he’s impressive, isn’t he?)
A couple other thoughts:
1) Hydration + Electrolytes — are you taking in enough water before your workouts and throughout the day? About your bodyweight in water is a great thing to think about. As for electrolytes, I’m referring to:
Calcium
Magnesium
Potassiumand Sodium
This can really help, especially if you might be peeing out a lot of the water you’re taking in, due to bladder irritation, poor nutritional absorption, or individual body differences.
2) Some people get sore for way longer, but this improves in time. Generally speaking, if this is the case, back off and work on Steady State Heart Rate Training (40% HR Max for 1 week, then 45% next week, 50% the week after until you get sore, then back off for one to two more weeks and attempt to progress again.)
Here’s a Target HR calculator you may find helpful: http://absstrengthguide.com/Workout_Tools/Heart_Rate_Calculator/index.php
Please keep us posted! Hope this helps 🙂
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Hey there! I look forward to getting on a regimen again. I look forward to eliminating joint pain. I am 41 years young and I feel really good. I refuse to let ‘Arthur’ have his way. Help me kick his butt so that I can play volleyball like I use to. I already have the Ab Strength Guide and I will begin it today. I so want flat abs that I can just taste it. The only smile I want to have is on my face .. if you know what I mean, lol. Be blessed.
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Sorry major problems with the video stop- starting and this needs resolving before i spend any more time trying to absorb .Not sure if this issue is at my end?
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Hi Terry! Thanks for giving us the heads up on this issue- having our tech guys check it out, but it seems to be playing fine on my end. 😉
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Hi everyone! i’m having major issues with stop starting as well. Which end is it coming from? Dr K are you aware of this issue and are you able to help us please? Thankyou:)
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Hi Jim! Kindly try using a different browser next time you have trouble with the videos- sometimes that does the trick. On behalf of Dr. K, thank you and apologies for the delay in response. 😉
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Ok Dr. K, I am excited about learning new aspects of fitness. I am going to ask you an important question, a request if you will…
World you consider creating workouts for specific age groups? I am 51 and do TT 3-4 times a week.
Thx. Bas Prins
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Hi Dr K, greetings fr Malaysia!….and I just bought the abstrength program a week ago. Well, I hv to admit that sometimes it’s rather difficult for me to understand your detailed explanation ….but I’m trying hard! Also some workouts can’t be done properly coz many kinds of exercise equipments are not available in this part of the world. May I know how I can still follow without compromising the effectiveness of each exercise, and how do I incorporate your program into my daily exercise routine? I like your program coz it’s short but a “killer”! Thks!
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Hi Rachel! On behalf of Dr. K, thanks for writing in! Will reach you with the info you need via the support desk. 😉
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Good day, Dr K!
Thank you for sharing new, insightful warm-up tips! I’m going to implement them today!
Wishing you and your team a fabulous Friday!
Colleen-
It’s my pleasure, Colleen!
Please keep us posted on how it’s all going 🙂
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This sounds so exciting!!! Your team has helped me in the past. I lost control of my eating and exercise program. My mom passed away last November. I let that and my obligations to her be an excuse. No more! I know your team is the 6th sense I need. I am ready for the gruelling early morning workouts! I bought a smoker just so I would eat more fish and less beef. Ready to rock it! Thanks for the great information . Keep it coming please!
Brenda (Columbus, Oh) -
Great info as usual, dr. K. Thank you. And I agree that Adam Steer is awesome.
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Your whole idea of 3D movement makes so much sense and now the warm up tips. I look forward to each new tip and video you post and yes the view in this video is awesome.
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I like the way you integrate the physical with the mind set (or state of mind) to help with obtaining our goals. You are clear about the physical movements, explaining them well and although I have done the rotation and squat, I have not done the shoulder one. I am very tight in the shoulders, but if I concentrate I can get my arms in the right position without raising my shoulders. With constant use, I should see improved results….. I am not on facebook or any other public domain, so you will have to accept my ‘like’ here.
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Thank you. I love your explanations. Always very helpful. It’s great to know you care that everyone is not just doing your exercises, but doing them properly.
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Thank you for the information! It was great to know that if I raise my arms above my head too far, I will end up with tingling in my first two fingers and my thumb on my right hand. Also that when I was doing my squats my form wasn’t correct. Great Information!
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Great info as always. Dr K. could you explain how exercise AND proper nutrition works best for fat loss? I am very interested in how aerobic and strength training along with clean eating/proper nutrition can optimally burn fat. I want to better understand how insulin and glucagon impact metabolism and fat loss. Thanks! Ray
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Great Dr Kay my Question is I have signed up for ALL your Programs and I’m wondering when I saw in most of the pics show a set of DVD’s Will I recieve some?? or am blindly confused.I am a seriously disabled woman I first broke my back I was 13yrs old when I was 17 I was in a serious accident Broke back collar bones rt arm is pinned hip pelvis. I worked for 35 yrs and my back is trashed I have a Pain Pump installed I can walk I use a Power Chair to go shopping groceries I walk around the house ok I swim 3x week 30 minutes of Aerobic exercise and 2x swim 1/2 mile I work with a personal trainer 30 minutes a week I eat Organic I NEED HELP I’m not losing ANY weight I lost 70 lbs it took 21/2 yrs of starvation PLEASE HELP ME God CBless U xoxoxoxo
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Hi Janice! On behalf of Dr. K, thanks for writing in! With the exception of the DEFL 2.0 live DVDS, all of his programs are actually web-based consisting of downloadable videos and supporting files. We might be able to give you detailed advice through http://drkareem.com/support – just get in touch with us through there. In the meantime, here’s a relevant post you might want to check out:
http://drkareem.com/article/low-back-pain-and-fat-loss/
Wishing you the best this Yuletide Season!
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This is a great program, DEFL, and the videos provided show how to do each exercise. The audio lectures are so informative that hearing them again I pick up more tips to improve my regime. Thank you very much for your hard work and dedication to fitness.
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Kareem, hi, I’ve just bought you’re programs after looking at a number of others,.
I chose yours for the detail and for your scientific approach. I’ve been losing weight steadily
for some time using Biotrust products and Joel & Josh’s information.
My wife and I have also been doing group exercise with trainer support partially
funded by our Health insurance company. I seem to have plateaued but also suffer
back pain, had a sciatic nerve problem some years ago and i couldn’t exercise.
I stacked on the weight and about 12 months ago started with diet changes after seeing
Joel’s page. The interaction online between you guys has led me here.
I believe with your help I may overcome my back pain and achieve my goal of being
fit and healthy. I’ve lost about 20 kilo’s in the 12 months (44 lbs), now looking forward to
the next 20. After viewing your video i think nerves and the lower back muscles
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Hi Dean! On behalf of Dr. K, thanks for writing in and congratulations on your progress! Getting in touch with you through the support desk regarding your back issues. 😉
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vERY INTERESTING INFO. I am just learning about all this stuff. I appreciate the new way of thinking
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Thanks a lot Shari! 😉
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Dr. K: I have followed your ab strengthening/conditioning routines for 2 weeks. I assessed my posture and mobility and have found my weaknesses. I have been experiencing positive change in my flexibility and mobility. What I appreciate most about your program is that it is modifiable as I become stronger. I am obese and have lost many lbs and inches over the past 6 weeks following another Natural Sherpa program.
Your program appeared at the right time, I can sensibly firm up and continue to burn fat while following an eating plan that keeps my insulin need low, craving to a minimum, and my fat loss at a maximum. I find that I do the flexibility and mobility routines throughout the day. And I can feel the effect of the exercise routine all day. Thank you for bringing the best of your knowledge and experience to such an affordable, usable, and portable package.
If chosen for your customized workout, I would like to learn how to modify exercises for my obesity, to make workouts most efficient and safe,
Thank you and happy holidays. Mary-
Hi Mary! On behalf of Dr. K, thanks for writing in congratulations on your progress! We appreciate you taking the time to share your success with us and for helping spread the good news about Dr. K’s work. Wishing you Christmas blessings and a prosperous, successful New Year!
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Hey, Dr. K! I picked up Mission: Unbreakable a few months ago in addition to FDFL. The latter, I used immediately, and 2 weeks ago I decided to actually implement the former (brilliant, right?). I just wanted to clarify: I am finishing my 2nd week of the 30-10 flexibility circuit in attempt to address rounded shoulders and an anterior pelvic tilt. I cannot complete the overhead squat correctly due to upper-back and hip-flexor hypomobility, nor can I fully do the z-sit. When I move on to the mobility circuit, do I need to keep doing the flexibility circuit daily, or just focus on the mobility circuit for the next 2 weeks?
Thanks — your work means a ton to me.
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Hi James! Thanks for writing in! Dr. K’s advice is to stick with the flexibility routines until you’ve seen significant improvements then move on to the mobility circuits. That said, it’s alright to go back to the the flexibility routines on alternate days with the mobility circuits. 😉 Sure hope this helps and kindly reach us through the support desk at http://drkareem.com/support/ for any more questions about your routines. On behalf of Dr. K wishing you the best this Yuletide Season!
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In the video you showed us about the proper squats as a warm up and rotating our shoulders. How many of these exercises should we do before our work out? Thanks for your on going help. Daryl
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This is my 3rd day. I am happy with the 10 minutes of exercise because I can fit it in my busy day and I feel the sore muscles. I will add this as a warm up.I am gluten and dairy free and don’t think it is fair to still have gained weight. Eating protein is great and I do mostly. I am a rancher and hate the bad rap on misinformation on beef. It isn’t what makes people fat.
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Dr. K, Thanks for your valued information, I am a sports and medical massage therapist and you are right on with your warm up exercises. It is always rewarding and confidence building when the people you put your trust in share the same interest and knowledge that you do. Interesting that I share this information on tight hip flexors, hamstring and shoulders with my clients but need Dr. K to remind me to use them on myself because these are my tight areas, Now, I will put these to good use on myself, thanks for the reminder.
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Can you send me the info on the basic exercises again? I am confused.
poppopken@hotmail.com
Just the exercises-no hype. -
Interesting adding mobility to program.
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I have just been learning over the last few months that although I can do several difficult exercises and accomplish them every other day in a pretty intense workout that the main thing in the end is your total mobility. I have completed my difficult workouts successfully but always find a point that I have strained myself somehow after a period. I know you’re absolutely correct that mobility needs testing first and worked on first.
I might be able to do 4 sets of 25 push-ups but then In a day or 2 I notice my elbow or shoulder is knotted or stiff and I have to alter my workout. These incorrect movements “build” my movement (muscles) in a lopsided, negative manner and I find I have to spend time rehabbing what I’ve done to myself. Right on about starting with the correct movement. You should accentuate this in building a program.
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This is AWESOME, Dr. K, a posture “pre-flight checklist” before exercise. Love it! I am in pre-launch with your 14 Day Fat Loss Program. Translation…I have collected the nutritional content of the foods I use and need to add/subtract, building a list of GO foods for the program. It IS surprising how much sugar is in many of the foods that I frequented for calorie count, protein, fiber and watching sodium.
I am quite excited about your multidiscipline and balance approach to muscle and nutrition fitness!
QUESTION: Do you have any alternative suggestions for ‘pulls’ and plank exercises? I am age 59, 7 years post-op bilateral mastectomy (L-simple, R mod. radical for metastatic breast cancer; done 12//06) and most recent surgery, R latissimus dorsi transflap in 8/13. Brachiating is not something I can really do. I have done SOME planking, infrequently, but that was before my last surgery. I would appreciate any alternatives or suggestions you have. I do tell my Docs everything I plan for something new; they are accustomed to hearing new things from me.
I do enjoy exercise. Faves were rollerblading and marathons (race walking). Now walking, Zumba and Pilates. After five kinds of high dose chemo over 18 months and very high doses of steroids to reduce reactions to same, Doc said no more marathons. I have been walking 3 half marathons per year plus many 5ks, a few 10ks, a 15k and walking to work once to twice a week but still look like a human Sparkletts bottle.
Looking forward to rocking this! Thank you for creating it! –Viver
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I’m learning something new daily- thank you for dedication to uncovering and sharing all this knowledge. I don’t know what you mean by “rocks” -“sucks”- ” blast off”, etc. These terms are used frequently – please explain.
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awesome 🙂
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Too much anatomical detail! Don’t need to know which muscles are tight and pulling our body in whatever position. Just tell us which muscles to keep straight or flex, for example, pull your shoulders back, or keep your shoulders straight and heels on the ground.
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I super appreciate the info! It is so much easier to figure out what I am doing wrong when I understand the anatomy, rather than just hear/see the correct.
So glad to have found you!
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Fat Loss Customization – The Solution
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great video, wonderful background. I love all your great freebies. lol
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This makes sense. Will do.
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Thank you, I love the clear explanations accompanied with the demonstration of correct & incorrect technique. The outline of potential consequence of incorrect technique is both interesting & useful. Likewise I value the safety tips provided, I enjoy the review of identifying strengths & weaknesses and the advice to tailor our individual program to 75% address our strengths. I like the casual, light approach without compromising on accurate, technical information. Being an obsessive visual learner I would value a longer shot of the full range of movement of the arms although it certainly isn’t necessary. Thank you, I am really enjoying the video series and can’t wait for the next installment.
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I am havinf to spend a few minutes here and there, gathering info in hopes of beginning a new exercise program around ab strength. Is there a suggestion you would have to get me pointed in the right direction to start quickly?
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Dr. K.,
The corrective exercise lesson and emphasis on it’s importance is wonderful. I thoroughly enjoy reading and listening to your posts as I feel you include the scientific reasoning behind all you do. I am currently a certified personal trainer finishing my bachelor’s degree in exercise sports and science. Do you have any recommendations for corrective exercise certifications (NASC-CES, Fuctional System Movement, etc.)? I enjoy the process, through kinesiology, anatomy and fitness professionals such as your self, for figuring out the “weak links” in the kinetic chain, but I have wanted to do a corrective exercise course to build my knowledge base. Maybe you should teach one:)! Thanks for your passion of knowledge; it’s contagious! -
Dear Dr. K,
I am a 32 years old Female and currently on Day 4 of the 14 days Fatloss Program and so far I am really happy with the the results. I have been trying to loose my last stubborn 13 pounds to get to my per-pregnancy weight. I have tried everything, and nothing would worked. Now I am ten pounds away and I am really excited! This program is the last push I needed to overcome my plateau. As for the fatloss customization, my form is good. My question is what do I do after the 14 days program for nutrition? I am also a capoeirista, and love strength training, so my focus should be my nutrition?
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Hi Flo! Great Question! Dr. K’s advice is to keep doing the BTMC and HRSMS exercises after the
initial 14 days while doing your best to avoid processed and high carb
foods. This will ensure you don’t ‘backslide’ and lose the progress
you’ve made in your first round of the 14 Day Fat Loss Program. As far
as the frequency of the program, 2 weeks on and 2 weeks off is about as
frequent as we would recommend but it can be done as little as once
every couple of months when relapses in nutritional habits occur or if in case you miss out on your capoeira sessions. 😉
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Nice vid – concluding the first 9 km run in my life. Need to improve speed and amount of running – but I did it!
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I’ve had such a hard time getting started on my weight loss, I didn’t realize just how tight I was in the areas you described..And I thought I was stretching out. No wonder I’m always hurting myself trying to do the right thing. I’m really looking forward to learning more!
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Hi! looking fwd every day for your motivational e-mails.. all the best!
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Thanks for the idea of customization. I have a mobility problem, but I am sure that I can modify the exercises to work for me. Motivation is what I need, again thanks.
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Thanks for the awesome videos and tips. What is the best way to stretch and release your Hip Flexors when they are tight ?
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Hi Sylvia! You might wan to take a peek at these series of videos from Dr. K on stretching:
http://www.youtube.com/watch?v=uP8emLHxDOI
Thanks and have a great day!
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Dr. Kareem, u r changing my life from 3 continents away!! I’m proud to be part of ur program, u r among the very few in this industry who actually care. Much love from Amman- Jordan 🙂
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Loved the video. The view alone made me wAtch the whole thing. I got so excited listening to the simple fixes to increase fat loss and balance your body. Looking forward to more videos. Thank you can’t wait to try it
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Great information – thanks! (and also a beautiful background to today’s video)
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Thanks for the info on the video
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Lots of great info-thanks
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I have been doing so much wrong , thanks so much am sure to always follow you this has been very helpful, thanks
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Wow, finally someone who teaches sensibly, and simply, Often I forget what I learn. I feel confident that not only Will I do this, but I WILL remember it.
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Dr K..never thought of mobility and flexibility in this manner. Am Impressed, which is saying a lot. I also know now I’m tight every where, which is some what disappointing after 11 yrs in the gym. I count on my trainers to help with my programs , but I’m sure they know nothing about flexibility and mobility, and if they do, they don’t teach it or apply it. I guess I’ll still keep trying to do the programs on stretching and .mobility and see if I improve in time. Thanks for this new way of thinking about this. Marlene
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I don’t get it, so the squat is supposed to be absolutley NO bending? Because you bend when you do it. So a little bending is ok?
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looks very similar to the yoga class I get into…what will they think of next?
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Love your info 🙂
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Really enjoying your videos. I’m 52 and as I get older everything just gets tighter and the overhead squat, rotation and thoracic extension just feel great
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This is great information. You rock!
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I’m not very flexible, so this is very helpful. Thank you
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I’m a senior and find the exercises helpful!
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Great video: beautiful setting and helpful info. I can see that assessing my shoulder movement is going to help me really focus and improve on my overhead press. Thanks.
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Enjoyed video. Loved info about form.
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This is exactly the kind of information I’ve been looking for! I’m 64, and I’m a medical transcriptionist, so that means I sit A LOT. I’ve gotten so I can hardly go up stairs at all, but if I have a banister or some assistive device, I can get there, but it’s not pretty! haha! You talked elsewhere about the shortening of the muscles, and in this video you got into that a little bit too, talking about the low back. I can almost SEE what my problems are with your description and illustration. I’m so happy I started this program! I do have arthritis in my shoulders (have also had both hips replaced) so my shoulder mobility is not good, but I know that whatever I can do is helpful and I will gain benefit from it. Thank you SO MUCH!!!
Carol
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Thanks for the vid. It is great information. I have lost 35 kilos and weigh 59.8 kilos 5 foot 7, 48 yo and am now back to my high school weight. This feels great. But I have lots of flabby bits. Time to start seriously exercising as the weight loss was achieved easily with diet (eggs for breakfast EVERY DAY, lots of water, making sure very meal is based around 30% protein, using spices and one anything goes day (saying cheat day has negative connotations) and kettle bell swings and playing tennis with my son for a great laugh.
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This is a great place for me to start! I am 48 years old, have had a partial knee replacement (with osteoarthritis in my other knee), have L5 bulging disc problems, and have tendinitis in the upper part of my right arm. Due to these issues, I have limited mobility and I have put on weight. I have not started any workout videos, but have begun some strengthening exercises. As a sixth grade teacher, love the positive self talk! I teach that to my students! Thanks for the motivation!
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I like your explanations. Very useful.
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Learnt from this video
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Thank You Dr. K! Enlightening and practical demonstration both physiologically and bio-mechanically astute.
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Just tried it, very insightful and I’m looking forward to trying it tomorrow before exercising. Thanks!
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Dr K. Excellent info. New ideas I had not heard before very useful. Thanks.
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It seems to me that by addressing things I have never thought of, and working with what you are teaching I will make progress
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REALLY like the functional focus
think I am a victim of tight muscles and totally stoked for exes. To improve flexability. I have been running and doing some ab workouts but want to gain strength and flex all over. No going back @age 61 , I’m the fittest I’ve been in my life and want to learn all I can to stay this way.! Thx! -
This seems like really great information to know for improving workouts and increasing fat loss. I would like to have more information on what to do if the pre-exercise exercises show your body isn’t moving the way it should be. I am often stiff and love to stretch, but I never knew it could have this kind of effect on my workouts. I want to make sure I am getting the maximum results!
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Dr. Kareem, thank you so very much for this excellent video. Demonstrating the exercises, while you are explaining what you are screening for (potential weaknesses), and what muscles and nerves are affected when tightness exists is very helpful to me. I enjoy learning about exercise and implementing new knowledge. I am very interested in constantly making improvements (exercise, nutrition) and appreciate the information you provide.
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Dr. Kareem, I really injoyed todays video! I’m just starting your program and after years of not exercising due to back problems, I really need to know more about how to test my body for tightness and immobility. Do you have any more information? Thanks for sharing your knowledge. No one out there teaches like ytou do. Thanks
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Hey Dr. K this is Alan. In all the years I have tried working out with trainers (and frankly failed), that’s THE first time anyone has ever taken the time to explain where my limitations are, before starting to exercise! Working out safely and within my competency is key and that little video was the best thing I’ve seen – and one that makes the most common sense – in years. Can’t wait for the next one
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Dr. Kareem. I really enjoy your workouts and the above video is full of great information that I believe really is a missing link in my fat loss efforts. I do wish that you had text files as well for easier reference. Thank you for all the great advice.
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Thanks for sharing these tips, I have been going to trainers for years and they have never even assessed my mobility and your exercises make sense in doing aerobic and anaerobic.
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I was all over your site today for the first time. Back in the late 80’s I was bodybuilding. It would have been great to incorporate your knowledge into my work out routines back then. Maybe I wouldn’t have ruptured a disc and could have avoided a fusion (most painful). I’m still working out at 61 and am going to be adding lots of your exercises and removing some of mine. Thanks for the tips Doc! And hopefully along the way, I can lose those 8 lb. that have been hanging on, even though I have been riding my bike 10 miles 2 x a wk.
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I have enjoyed today’s program although I had some difficulty with the knee bend – sitting position with arms elevated at shoulder level. Is there a modified way of doing that exercise?
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Really appreciate how well everything we do is explained, and why.
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Great information. And I really appreciate the explanations . I am new at this and it helps.
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frank I always warm up before doing a w/out and also firsthing on a morning but its always best to have different programs so you dont get board.I will incorperate these moves into my daily warm-up.Thanks for the info
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I am usually skeptical when I get offers for “free” videos and this time was no different…until I started watching. I have a background in massage therapy and was a student trainer in college so I know something about anatomy. This was one of the most informative videos I’ve had the pleasure of watching. I’ve been experiencing tightness and the exercises shown here are exactly what I’ve been needing. The nice thing about them is that I can do them anytime I need to, not just when I’m at the gym. Thank you for these insights!
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I appreciate the concise info. Good demo with good tips and examples.
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The fact this makes so much sense is augmented by the ease of remembering the three movements. Doing them at the start of every workout is a no-brainer.
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Good information! I myself suffer from tight hip flexors and dominant quads and thus end up usually hurting my lower back every so often.First excercise will be most helpful….only thing is my knees aren’t strong and having had an MRI on my left knee a couple years ago after doing a marathon, half marathons etc it showed early onset of osteoarthritis and chondromalasia which meant I stopped squatting /lunges.Im now trying swimming but would love to get back into gym work again.
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very helpful. This helps explains why I tend to get over use injuries when i get into a weight training routine. I’m trying to build a fitness routine that is effective, safe and fast.
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THANK YOU! I was very concerned about proper alignment and now I know what to look for!
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I am 84 and have trouble lifting my arms over head.
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Dr. K, this is filled with so much insight! Thank you. This should help me with my own workout and with my daughter who works out with me. She has a lot of “naturally built in” muscle imbalances – and rather than trying to correct what I did not understand, I encouraged a lot of moderation….. Perhaps now we can begin to be more proactive. // Now…..: do you have this much insight into a 50+ yo dealing with tendonitis issues in the neck and upper shoulders for a person who 1) might have very mild C1-C2 instability (that dx is given by one doc and contested by another….?), and 2) are not quite as active due to adrenal fatigue and thyroid issues (so I only do light workouts like the shortest workouts you suggest, though not fully studied out yet, and some light ballet ‘cuz I’m teaching one of my piano students ballet on the side…, as well as office like work aka: composing music & playing the piano ///- composition is more inclined to cause trouble – I think mostly because of mouse issues? – piano usually causes no inflammation – unless I play a lot of loud octaves… with the reach causing trouble if I don’t take enough breaks (more so than for most pianists) – is that because I *seem to lean towards lupus* OR is it because of muscle imbalance…………. etc.). 3) When the knots in my neck flare (usually only when my immune system flares sort of like very mild lupus – not dx’able lupus though), then the inflammation can run down through my elbows and hands and cause a lot of trouble….). I’d really love to know who to talk to who could help me learn how to ***BALANCE*** my muscles that might be leading to some of these issues related to composition/computer-work, and how to ***BETTER USE*** the muscles that I have. – – – – The doctor who checked me for lupus is really amazed at how much flexibility I have retained through the years (her eyes rolled when she said I was way off of the bell curve for my age), but when I work on strength I don’t work on flexibility, of course….. but sometimes I’ll do something that pushes that and re-invigorate a pulled muscle that never fully healed (my last day of ballet class when I was young, I did one last right-leg-front split, and I guess I wasn’t as warmed up as I thought, because I pulled it pretty hard – – – it didn’t seem hard at the time, but it took a long time to heal…..). I wonder how much that indicates imbalance……… ???
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Do you have any pages that address…… hmmmm, how to explain this? ……… well, I have a doctor who suggested that I have the genetics for a surprisingly flexible body – and that it is extremely unusual for me to still retain flexibility at my age (which might be contributing to some mild joint pain) …….. and then she asked if my daughter might have the same genetics…. Ha! Not at all….. My daughter (who likely has PDD-NOS in a temporary’sh form – or – well that ‘temporary thing’ was suggested by a regionally renowned neuro-psych in our area – who said that my daughter reminded her of herself….!?)….. Anyway, my daughter tried to stretch out at a ballet class taught by a lady who works with children with autism, CP and etc. She’s seen it all, I’d thought. But when she saw my daughter trying to do the butterfly stretch? Her eyes rolled over at me wide eyed, and she asked, “Is that for real?” My daughter, trying to grasp her ankles *&* keep her balance could hardly sit without rolling onto one side or the other, and her knees were indeed surprisingly high in the air. I figure whatever tightness she has in her legs is related to the pain she often feels in her knees. – – – – She’s my polar opposite in, oh, so many ways. But she also loves things like dance, so I’ve encouraged her to find a safe class, and dance mostly with her upper body – allowing her legs to work as well as they can (with virtually no turnout), but focusing on dancing beautifully from the hips up….. (her arm carriage is utterly awesome – it even was when she was just 1 yo……… – go figure…….. but her legs simply can’t figure out how to flex or turn out……) Is there anything that could help her enjoy at least somewhat increased muscle balance and flexibility – something specific for unusually out of balance, inflexible backs/legs? – – – – I keep thinking that the more ‘in balance’ we can get her muscles, the more effectively she’ll come out of as much of the PDD aspects of her life as possible……
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I’ve always prided myself on having propper form when I life, but in watching the above I will be watching my form more closely on my shoulders and lowering my weight. I have to mentally focus to relax my traps when I do shoulder press, but when I get past that 90 degree angle, other muscles always start taking over and I end up with an injury.
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I like how you understand that some of us need to know how to stretch the right muscles out first so we can get the exercises correct.
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scott
It’s been 45 years since I played Water Polo, and 9 since I last competed in Powerlifting,
and after a lifetime of working out I just quit after that (for multiple reasons)…Just Starting to get back to some exercise and a program of some kind. It’s great to see some logical clear videos
of your flexibility and form dictums. Keep up the good work. -
Thoracic rotation–never realized that rotating from the lower back wasn’t enough. Honestly, this makes a ton of sense to me. I tried it. Not so easy! Thanks for the info and great videos.
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Your videos about 3d exercises are being very usefull for me, mainly because they are done without a heavy load. Thanks for sharing all this information…
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Thank you for this informative video. I just started following your program and it looks like it will work well with my training to overcome some muscle imbalances.
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Thanks for the information packed video!
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Thanks for the simple, easy to understand information!
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I don’t know if I’m in the correct place for this comment or even if I’ll see the answer.
I have just signed up to the truth about abs program and a heap of extra programs that came with it. One of them lead me to some of your pages. Am I a member of your site or is this stuff still all free access?
2/ I can not do squats without my knees going further forward over my toes. Who do I correct this because I’ve tried not going over my toes and I can only squat maybe 5 inches downards before my knees are sticking out past my toes.? -
Hello Dr. K. It’s a great video in a beautiful setting. Thank you for your advice and for sharing. It shows you care. You teach to a lot of people, from beginners to advanced. We know you’re full of wealth of knowledge and you’re a great teacher, but I was just wondering if you would talk slower, talk at student level, especially for us beginners. Thank you for all that you do!
I just bought your program 5-Minutes To Look Younger on the 17th, but I still don’t have my log-in information. Hopefully, I get it soon; I’m excited to get started. 🙂 -
I am having a terrible time with motivation, I was doing really well, lost 25 of the 35 pds I need to lose to get back to where I want to be after several surgeries in the last 3 yrs, I had my last surgery in march, the down time on that particular surgery result in my loss of motivation, luckily that seems to be the last one need, I was wondering what u recommend to help get me back on track
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I was able to ‘pass’ the 3 check points. But I’m looking also to improve flexibility in legs; I can barely sit ‘crossed-legged” and I have bowing in the legs…….Age mid-60’s
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I was also able to pass the 3 check points correctly. Even after the 3 cervical surgeries and the 3rd one my neck was fused. I am now looking at another surgery on my lower back on Oct. 9th with 3-4 months of recuperation. I was wondering if you would be able to give me some exercise pointers to help me regain my muscle mass and loose the weigh that I gained after surgery. I know that I will have to start out slowly but I hope that you would help me.
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Mary here…and I just want to say that at 66 years of age mobility is becoming a bit of a problem. I can still put my palms flat on the floor, but an itch between my shoulder blades calls for a back-scratcher! 🙂
Seriously, I’d like to know if / how to copy your videos to a DVD so I can play them at home on my TV rather than try to remember everything I watched on my office PC. Thanks! -
you talk too much and too fast…….on the beach would have been nicer
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Great info. A little fast. I tried the 3 warm-ups while watching and can see what a difference they make. Thank you Dr. K
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Im 100% for what you are doing, keep up the good work. i am always checking your blogs and learning new things about myself every day
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I am new to your exercise regime, and the idea of balancing the body skeletal/muscle structure makes so much sense. I look forward to more information.
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good solid information, the things mentioned are often overlooked and failure will follow weather from injury, or simply through lack of results.. although I do think that the video seemed a little rushed & the message would sink in to some people a little better if explained slower.. the pointers made are good overall & solid … its so very nice to have someone explain the way that certain muscles perform during exercise.. as with anyone that works out warming up and down is super important along with proper form… great informative video thank you very much in providing a complete explanation on muscle movement…
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Your blogs and emails are informative and interesting. Efficient and effective stretching, warm-up and balance ideas are often lacking in many videos and routines. Understanding the physiology is key, thanks.
I am struggling to lose my last 5 lbs – love to see you address this challenge. -
I have had a hip replacement. Are these exercises safe?
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Yes I would like to do your program but I have a broken ankle and can’t do some of what you are showing on your blog.Is there anything I can do to get rid of belly fat that I don’t have to be on my feet?Please help because I have put on some pounds cents I have had my ankle broke..thank you Neoma
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Ready for some new information-thanks
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Wow, I’m really grateful for your video. When I exercise I feel like my body is unstable, like my body is moving unnaturally which causes a lot of pain. I have tried many types of work out videos but always ended quiting because of being in a lot of pain. I though maybe if I got help things would improve so I went to this boot camp for 5 weeks and did not lose a single pound even though I worked out so hard I kept sweating a while after working out. I ended up quiting cause my pain got extremely worst and my doctor suggested to quit. I’m truly frustrated with my body cause I am in pain daily and I know losing weight will help. I will definitely do these exercises. Thanks a bunch!
Clarita
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Thanks for the reminder of warming up. Good stuff. I’ve had some previous injuries that might have been prevented by warming up. Love what exercising has done for my mobility and strength though I have some challenges because of medication I’m on and lymphedema from surgery. I really appreciate your encouragement and working on the psychological aspect of training.
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Great info!
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These videos are full of information that I have not heard anywhere else. Thank you!
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Thanks for the info. great stuff…..
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Oh my god heaven in a hand basket just about as good as where I live , . Strange name but true I live in Waipu Northland Newzealand
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The simplicity of the exercises, combined with Dr. K’s straight-forward, easy to follow approach inspires me to get going AND to maintain his program. He is also very generous with sharing his knowledge and techniques. Thank you, Dr. K! I find the focus of other similar “trainers” is solely on selling their exercise/video programs using an endless sales pitch, which just ends up making me feel frustrated and angry. I never feel this way with Dr. K.
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Thank you for letting me know that I can raise my heels a bit on squats, it has been a problem for me as long as I can remember.
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Love that you talk about addressing all aspects of the being – spiritual, emotional, mental and physical! That’ exactly how I work with clients as well and why I love what you do!
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I am impressed that you have touched on my problem of not being able to hold my arms over my head. I will continue these exercises so that I can go forward.
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I will try the elevated heel squat. My hips have always been tight, as long as I can remember.
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I have recently started your 14 Day Fat Loss Plan and am very intrigued with the information you are sharing. It has only been 4 days and I can already feel the difference. This is the first time that I have participated in a fitness program that focused on goals and actually understanding where those goals are coming from. I’m looking forward to hearing more about your new program and would love to participate.
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I am thrilled with your refreshing approach and I actually want to get moving! I’m so glad I bought one of your programs. This is great stuff!
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I live in New Zealand and have tried all sorts of on-line exercise programs before and I was not able to stick with any of them. I have several health issues which means I suffer from pain before during and after most exercise routines which puts me off exercising at all. I am doing your 14 day Fat Loss Plan and after the first lot of exercises I had minimal pain, did not even need to take pain relief. WAHOO. I love that you integrate exercise with food and goal setting and our spirit. I am loving doing this 4 days in 4KG lighter, I can feel my muscles working hours after the workout. Must admit the first time I did the heart increase exercises I only managed 3 before my heart decided to almost leap out of my chest and I had to lie down for half an hour. But STILL not a lot of pain. Thank you so much for sharing your knowledge with us in a way that is easily understood.
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Wow! This video’s amazing, packed with information! Is it downloadable? I’d gladly pay for a series of short but valuable clips like this one! I can just see it now: “Top Tips by Dr. K” 🙂
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What interesting information. I love the idea that you’re empowering other people to be self assessing before each work out for greater efficacy. It’s like being your own trainer!
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I truly enjoyed this video! Not only did you show us what to do but why we do it in a much better way that motivates and teaches how to help our bodies not just do the motion. I also enjoyed the ways you teach to motivate ourselves on those tough days by using our 5 senses which gave me a much better in sight to try. Thank you very much for sharing please do more 🙂
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Great info. Would love to have a customized plan.
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I liked the fact that you showed how to do the exercisers the right way and why you can’t get mobility. Good video.
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fantastic,no fluf,straight into the game .love it.!thanking you!
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I’ve learnt so much helpful, useful information from you Dr K in only just a few short days. Looking forward to being educated further with some lifechanging and body shaping stuff! Thanks and keep up the great and encouraging work! I’m sure its valuable to more people than you realize!
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Fantastic video everything makes sense in a simple way, i truly enjoyed every moment of your video and have started the exercise already. What a fantastic teacher you are,
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This is great info. Thanks for sharing it with us ☺️
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Hi, I watched your video but am struggling to do those few simple exercises as I suffer generalised fibromyalgia and am on a lot of medication one being 140mg of Morphine plus a few others that help put weight on. I do not know how to do these exercises without causing myself more pain but also must lose 3 stone as I hate being this heavy. I really do need to understand what I can do about exercising without having to take more medication because I have exercised but put more weight on due to the meds. How do I move forward?
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I’m in pretty much the same situation and would greatly appreciate your advice as well please…
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Hi Dr. K, you share some some awesome information, I love your total approach to fitness. About five years ago I had to have surgery and ended up gaining 80 lbs. I have been working out pretty consistently for the last 3 years doing weights, yoga, running, interval, tabata etc.. and I eat fairly clean, with the sometimes too frequent sugar binge ugh! I have lost 60 of the 80 lbs and over the last year I have cut my work outs down to turbulence training body weight sessions, in addition to running on my off days and yoga at least 3-4 times per week. This has all been great, except for the slip ups of course. The day after Thanksgiving I did a 24 hour fast and then did your 5 day fat loss, which was unbelievable!! I lost 3 lbs and 1% bf. This is not including weight lost from the 24 hour fast which I’m sure was a lot of water. I was 152 after Thanksgiving and I’m 143.4 today. Most importantly I feel amazing eating like this. I would like to continue to do so, I’m not sure if I’m doing everything right.When you say veggies could you be more specific? Probably a stupid question but what about sweet potato, tomato, and avocado. I know the last two are really fruits and the sweet potato is “super food/fiber,” I just want to know where they fit in. Do I give myself a cheat day? I’m not talking about cheating on junk, I love how it feels without it. With the workouts, my muscles were feeling really fatigued by the 4th day. I have always been under the impression that you shouldn’t do the same exact exercise the next day. Don’t the muscles need time to heal/grow? I would love and appreciate your feedback. One last thing. Now what??? I’ve heard you say plan your program for 30 days and I didn’t. Do I cycle the 5 day again? Help…please. Thank you again Dr. K.
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Is this the first video or not I have only this one Thankyou Sandra How any will I get eventually and how often Thank you Sandra
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I work at a repetitive stress injury clinic. I am so happy this information is getting into the mainstream. Unfortunately we only get to educate patients when they’re already in a ton if pain and have lots of restrictions. Awesome job getting your knowledge out there!
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That was cool, I was anot instructor of group fitness for 28 years till I had what I considered to be too many crisis all at once and quit doing as much then just quit altogether, now several years later I am older, fatter, and less healthy of course, I lost my MOJO for a while, but it’s not the end of the world. I’m getting back on track and grateful for all the fantastic information here and elsewhere, what a blessing! Thank you for being there.
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I am just starting to exercise again after 15 years of not exercising. In that 15 years my body has gotten
to be really gross looking and I just can’t stand the pain any more either. I started your exercise program
2 days ago and I am already feeling much better. The pain is not as bad in my knees and back. Great
to be working out again. Thank You Dr. K! You are a life saver -
Thank you for the info Dr. K. I work out probably too much & would like to do less with better results. Thank you for sharing this I will assess before I start from now on. I do use a mantra but will tweak it now to include all the senses.
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Hi. And thanks for this Dr K. I’m 48 and pretty fit though i’ve had numerous children and am a grandmother. I dance ballet tap and modern as well as zumba 2 to 3 x a week and piloxing once a week. I enjoy what i do and had a very hard time losing weight after my youngest child was born when i was 43. Thank Gd it is coming off. Though it has been slow and steady. I’m really excited about your system quick and fast. I’m trying out your moves and sprints and see what happens. This is my second day so watch this space !!! This rocks!
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awesome advice. I’m a boot camp coach and always want to learn more. I sometimes have wondered why my class participants are struggling with doing a basic squat but I now know what to look for. Thanks.
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I have had Back Pain for Years & have tried many different techniques to help . Some worked a little…Most did Nothing. Your Explanation of doing the Squat Properly, How to do the Shoulder rotation & the Arm Raises Felt Great at the start !!..I am Excited to see what a difference will be in the near future….Thank You Dr K for Your Insight !!!
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I love this! I am 42 and have recently had back issues and discomfort when I start exercise. I have been athletic and very fit my whole life. I love your advice and energy. I look forward to MORE !! Happy New Year!
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Thank you for your encouragement. Just the motivation I need to jumpstart my weightloss and strive for a healthy life.
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Very informative…booked a massage this afternoon as I could feel some tightness in my shoulder! Eager to get started with the workouts…& btw for some reason I cannot open an account as it says my password is wrong…and email already in use.
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I appreciated this video. Suggest your camera be set back a bit further to get your whole body in the frame. Thanks
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Whoa… So much new information and strategies that it’s almost overwhelming. You’re obviously a wealth of knowledge! Could I suggest that you talk slower though? Most of what you discussed was completely new to me so time to process what you’re saying would help. And yes, as mentioned, seeing your whole body would help too.
All this new information I’m learning is awesome but I confess I’m struggling to keep up and bring it all together into a cohesive whole with a practical application. But I’ll keep persisting… My desperation for progress and change demands it! -
Do you have a routine for a 60-year old woman? I walk 5 miles 3X a week, swim a mile once a week and do an 18-mile bike ride once a week. I would like to try a new way to exercise that is more effective. Thank you.
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I really enjoyed the video. Very informative. I love all the technical aspects of anything that I have decided to become passionate about. I am feeling that what you have to offer will aid in my transformational journey. I started going back to the gym, lifting weights and doing cardio back in late October, as well as eating Paleo. I saw some great success in both weight loss and muscle strength increase. I took a brief break in late December and discovered for myself a desire to lift weights and workout in a whole new way for me. I started lifting lighter weights concentrating on a 1 second contraction followed by a 3 second extension, with shorter rests between sets. Wow, what an incredible difference! I’m convinced I’m getting bigger gains in lean muscle mass quicker, easier, with less chance in injury. Again, it’s the technical aspects wich can make a huge difference. Thank You…and keep the tips coming!
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Thank you Dr. K! You rock! You are so motivating and have inspired me to fianally bust this excess fat! I’m currently doing your 5-day fat loss accelerator program and it’s awesome! I have been watching, (and doing!) lots of your videos, so I’m actually working out more than I intended and loving it! Thank you so much for all your incredible knowledge that is so clear and motivational! Finally, I’m pumped to get in the best shape I can be in and I’m going to do this! You are an inspiration! I know that I am going to continue and I thank you for that. I love this! Pam Edgar 🙂
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Anne here, South Africa..65 year old female; I got your ‘look younger’ program after a lot of problems after TKR; I was diagnosed CRPS after op and lost all muscle function instantly. Have been using your programs for 2 weeks now and beginning to feel normal again.( I do not have to lose weight – lost 5kg after the op a year ago). I eat healthy ALWAYS and always did some sort of workout. The loss of muscle really floored me but am now trying to gain it back. Your explanations shown in the video are precise, easy to follow and understand. I am hoping when I see my surgeon for the 18 month check, he will be pleased at how I have progressed. Thanks Dr K.. am sure there are many people out there who would benefit from your programs.
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Hi! Andrea here. Just 11 days after partial knee surgery so your teaching on squats came in a timely fashion for me. I am adjusting my technique to align with your visual instruction. This will help with the minor heel tension in my other leg. The upper body suggestions you made are perfect for my recovery period as well. Thank you!
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Hi! Karen here….. I have just started doing your looking younger videos & think they are great… I will be taking some time off as I broke one wrist and sprained the other yesterday but will continue with squats etc that won’t involve using them. I really enjoyed today’s video and look forward to another one soon…. In the meantime I will be walking instead of doing the many sports I am involved in and will have to modify some of the exercises I’ve been learning – many thanks for this information!
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Hi! Flora here, a DrK enthusiast for a while back now. BTMC and RLY are my basic tools to keep up with my new year’s resolution, that is NO EXCUSE for not working out (even if that takes only 5 mins) – and loving every single second of it! I can feel results coming but most importantly my mood change for the better… Thank you for the inspiration and support!
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As a retired physical education teacher, I appreciate that you point out execution errors, their causes, their limitations, and I think you will provide movement to correct the weaknesses.
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Great discussion. Like the use of sensory reinforcement for connecting to the desired experience to create a solid anchor
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Thats for the great tips..looking forward to the next installment.
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This is exactly what I was needing to execute exercise in the correct format. Keep it coming and Thank you!
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I’m pretty excited starting this after years of doing the same things over and over again, wanting different results! I’ll keep working on this waiting for your next video of instruction Thanks.
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Feeling so much better, I have better flexibility too!
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I finally understand why I cannot do squats correctly. Now I need to learn is how fix it..
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Great tips for correcting form.
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How many reps do you do of each of these exercises? I am 70 and I have tried lots of things. I am in good health and pretty fair fitness, but am always looking to learn more.
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What great tips and information. Thank you!
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Throughout the MANY years I’ve worked out, this video alone is by far one of the best pieces of information I’ve learned. I now understand many of my injuries, and why I have a difficult time with squatting properly. My left leg is almost an inch shorter than my right, both my hip flexors stick (especially my left), and I partially tore my meniscus in my left knee –which has resulted in quite a bit of muscle atrophy in that leg. Reading and listening to Dr. Kareem has really enlightened me on my issues and helped me make VALUABLE adjustments to my workout. I am really excited to learn so much more. Thank you Dr.Kareem!
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Thank you! Very insightful, easy to understand & positive!
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Hi Kareem! Wow, I just purchased your 14 days to fat loss and I cant stop reading EVERY word you say or every video I have seen. You have given me such good information. I have been working out at least 5 days a week, trying various programs, and I still have weak glutes and hamstrings and cant get rid of my belly fat (twins). I have that yucky fat on the back of my thighs and I have been so frustrated as to why I work so hard and cant fix that problem area. I eat clean 90% of the time as well and calorie count. I love exercise and am studying to be a personal trainer through NASM but I dont feel my body is in the right shape to start work yet. Could my hamstrings be so weak that I am keeping my body from burning fat there? I watched your 5 worst exercises to do and I do all of them. I imagine I could be quad dominant and killing my changes of training my hams and glutes to fire. Am I getting this right? Thanks for your help and providing all this information for free!
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Hi Dr K, I just purchased your 14 Days to Fat Loss! Looking forward to getting started! I have a ways to go with weight and exercise! Boy will this video come in handy! Could you please give me your recommendation on how to start with an artificial hip, arthritis in neck & lower back & bad ankles? Yeah I know that was a long sentence, but your help will be greatly appreciated!
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Great motivation – don’t have to spend hours in the gym? Simple concepts – thorough explanation. This isn’t rocket science – but why don’t we get started?
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Exercise your mind as well as your body. Good thoughts.
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I’ve done a lot of personal development I’ve the past few years and it fascinates me that the same principle apply to your exercise regimen. From the positive affirmations to the visualization – all taught in my studies. Now I see how it all applies. Thanks!
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I love this mind and body exercises…Wow!!!!
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Wow!, now I am ready for a good stretch!
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I can really relate to the functional range of motion, I think I have serious problems with mobility and range of motion due to repetitive injuries and I have always just tried to fight through it. I am not going to get any gains under these conditions!
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I have just purchased 14 day fat loss and mission unbreakable both very good and very helpful. I have been alternating the flexibility and mobility exercises since Monday before and after yoga and HIIT mainly in the hope I can cure all my injuries so I can really see and feel the benefits of working out which I thoroughly enjoy. My archilles already feels better much to my amazement and this afternoon my pinched nerve between lower back and butt had also disappeared to my relief which I have had for five weeks. However, my knees are feeling it. Is this temporary pain before everything gets better? What should I be working on now? I enjoyed this video very much on proper form as I feel this is half the reasons for my injuries. Thank you for always sharing your knowledge for the greater good.
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this is a great video to help test your mobility
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Excellent! At last someone to help with mobility and flexibility. I have always struggled with exercises as I don’t have great flexibility and have very very tight hip flexors. THANK YOU!!!!
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WOW !!! Wishing that me and my husband could get a personnel analysis from you so we could know what would work best for our bodies. That sure was a lot to take in from the video. But very informative and something that I hadn’t heard of before.Thanks for sharing this information with us:).
Elizabeth
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Thank you for all the great information! My husband and I would love a personal analysis from you!
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Great info! This really puts into perspective how important form is! I would love to have the opportunity for a personalized analysis 🙂
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Where have I been? I don’t know this stuff! At age 77 I’m convinced I don’t need to ‘give in’ to age…I just need to ‘get up’ and start moving…properly. Yes, I’d like advice about living well for as long as possible and be healthy in the process.
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I am 67 years old and trying very hard to keep my body in some sort of shape. I can see why I have not been able to do proper squats and your information will help tremendously. I have been exercising 3x a week and have lost several inches and weight but now my skin is loose and I don’t know how to correct this. Very frustrating!! I keep exercising but I don’t know if I am doing the proper ones to eliminate the issue. Your video reminds me how important it is to keep motivated and I do keep talking positive affirmations to myself to keep it going. Thank You. Mary
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Thank you! Love the info.
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Dr. K as a 57 year old below the knee amputee your videos and emails and courses have given me my life back. I’m on my way back to being who I want to be and beginning to be able to do the things I love doing. Thank you so very much!
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Dr. K: Thanks a lot for your very detailed and insightful intro to this fatloss shortcut program. Although I have always wanted to, it is only now that I think I will find enough time to follow your instructions properly and step by step. I tried those introductory movements and I think I can do them fairly easily, although I noticed I am not quite flexible when it comes to squatting…I tend to lose my balance if I go too fast for example, so I kind of slow down (maybe until I can do faster…) in order not to lose my balance — heavy butt, sorry, and quite a bit of a belly! I’ll get to there, with your expert help. Thank you!
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Great information! keep it coming 🙂
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Thanks for the mobility test. I’m mobile, but now have to work on my strength! : )
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Thank you for the positive help talk, I just started body sculpting and strength training. I need to strengthen my uper body more. Again, thank you for the tips.
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I am so excited to start the 14 day fat loss plan .. I can wait to see the amazing results that will follow .. I know I can do it this time with all of the wonderful knowledge from Dr. Kareem .. And the support of all the emails we get daily to let us know that u r constantly thinking about is and are there for us .. That alone is worth everything .. Thank u so much for allowing all of us to be able to be a part of this .. Tina
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Tight hip flexor’s, tight calf’s, and lack of mobility in upper body. You’re definitely on to something…. just a case of knowing how to correct all the for correct alignment, and improved workouts.
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Thanks for this presentation. Excellent demonstration of proper movement in workouts to help you access where you are in reaching your goals. Glad to be a part of this program——very encouraging to say the least!
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Thank you I found the info about hip flexors very helpful
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Thanks for all the great information
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Wow. I have all of these issues plus very painful thigh muscles . I’m going to start these today . Ann
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Thank you, thank you! I’ve been to the doctor, chiropractor, massage therapist, all to no avail for my neck, shoulders, back and sciatic issues. I’m so excited to know that this could really help me!! Wendy
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Thank you for giving us this fundamental, critical information. Whenever I do exercise moves, I wonder if I am doing them properly for my own functional range of motion, and how I should work toward improvement without causing myself damage, however slow the process might be. Your presentation is straightforward, practical and very informative; I think I can start to work from here!
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I like simple exercises you can do at home that will benefit your overall health. I’m a little at a loss, there so much information and I don’t have time to sort through it all. I’m very out of shape, 54 years old, and overweight, so I’m trying to find what is right for me.
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Dr. K, I stared with your free video workout five days ago and can see that my clothes do not fit as smug as they did a week ago.Thanks for the info in the video today-explains some issues. I am struggling with weight loss for my weight has not changed for several months after becoming paleo. But I am not giving up even at 61! I enjoy regaining my flexibility and waking to a body happy to get out of bed in the morning. I have to admit that I can not do all your workouts well. Still I keep trying with the hope of improvement. Thanks for your work and supportive spirit.
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Thank so much for your knowledge and sharing this information. 20 years of seeing many doctors, therapists and specialists of all kinds and I was left feeling an unmotivated slacker with no will power. Diet after diet failed and I would get talked down to in accusatory tones of non compliance leaving me feeling a total failure. Now I foresee success ànd a happy ending. I am so grateful I ran across your blog. You are so appreciated!
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Thank you, thank you, thank you, lots of valuable information. I’m almost 65 and I MUST loose weight, too much pressure on my knee joints. Spring has finally come to Toronto, today I cleaned and lubricated my bike, tomorrow morning – first ride after long and cold winter. All the best to you, Dr. Kareem and to everybody.
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Good warm up and assessment video. Was wondering, as a warm up how many of the squats, shoulder rotations and arm raises should be done? Thanks! I’ll sign up properly after this post…
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Oops, just saw your rules… The name is Jennifer not Jennyann.
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Do you have am alternative plan for vegetarians? Maybe cottage cheese from pastured cows?
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Great info for checking my form when doing squats. I appreciate the detailed comments on what I could be doing wrong and effects of various movements on the rest of my body. I need to watch multiple times to practice correct form and to organize my pre-exercise routine.
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Very interesting and clearly explained. Thank you
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Diana -Came upon your site by accident and I am finding motivation in your posts. I am almost 60 and have spent the last year battling cancer and am coming out of it wanting to get in shape again. Have not exercised much this past year and was finding it difficult to motivate myself again but your sight and all the information in it have awakened in me the discipline I had before I began all of the cancer treatments. thank you.
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I am only just beginning with you , but I feel great already and motivated, thank you !
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IVE BEEN READING AND JOINED YOUR WORKOUTS AND ITS LIKE NOTHING IVE EVER EXPERIENCED BEFORE . I AM ACTUALLY EXCITED AND LOOK FOWARD DAILY TO SEE WHAT I CAN ACCOMPLISH AND WHAT I CAN LEARN. WITH YOUR WORKOUTS AND EXPLAINING THE DIFFERENCE BETWEEN DIETING AND A LIFE CHANGE IVE BECOME MORE KNOWLEDABLE AND FEEL LIKE IM FINALLY MAKING A DIFFERENCE. THANK YOU SO MUCH !
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Thanks. Great information!
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Thanks for this however I would more info on the 717 plan, how do I plan what to eat alongside like amount of protein and fats? Thanks again. Jane
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Thanks for the great information. I’m wondering now if maybe improper alignment is what’s keeping me from getting stronger, as I’ve been exercising for 2 years now, but don’t seem to be gaining strength.
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Hi there, just loving this information. I really do need the correct alignment and stances when performing the exercises as proven to me last night when doing some of the 5 minutes to look younger exercises
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How many squats and rotations should be done before each workout? Thank you for the information.
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Hi I need all of the motivation you can give. I am almost 70 and have only just begun to exercise in the last week after many years. I have over 100 pounds to lose and have had back, bicep, and rotator cuff surgeries which limit my flexibility and ability. Right now I have 5 bulging discs which will need surgery soon and so I hurt all of the time. It is hard to do anything but I am trying so again I appreciate your imput into my life very much.
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This was great! I’ve had so many injuries mostly due to a car accident 30+ years ago where I fractured my pelvis, neck whiplash and broken wrist which has complicated my body mechanics. Also I have naturally flat feet and an extra vertabra in my tail bone so I’ve been told so I hyperextend or arch my lower back. This is exactly what I need to create awareness in my posture as eventhough I’m 62 I truly believe through the correct exercise I can get better and be more active! My husband and I are dancers and love the Lindy Hop which is a very vigorous high intensity dance but sometimes it challenges my knees and feet. I would like to become over all healthy and stronger and loose weight so perhaps one day I can do aerials like I’ve always dreamed of doing! I have high hopes with your program. I have not received it yet in the mail but I am anxiously awaiting it! Can’t wait!
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This was great! I’ve had so many injuries mostly due to a car accident 30+ years ago where I fractured my pelvis, neck whiplash and broken wrist which has complicated my body mechanics. Also I have naturally flat feet and an extra vertabra in my tail bone so I’ve been told so I hyperextend or arch my lower back. This is exactly what I need to create awareness in my posture as eventhough I’m 62 I truly believe through the correct exercise I can get better and be more active! My husband and I are dancers and love the Lindy Hop
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Dr. Kareem offers intelligent, usable, and helpful information. I got his app “fit in minutes” and love it too!
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Just found your website and checking out the many resources and online advice, much of which is free. Very impressed with the content so far. Truly very generous and motivational. Thanks for sharing so much.
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That was great information! I’m 56 and know I don’t have the flexibility I once had. Would love to get it back without injury. Thanks
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Great tips! How many of each movement should one do for a proper warmup?
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This info is amazing! I’m 61years old n had a right thalmic stroke 3years ago. This affected my balance on my left side so I’ve been afraid to get out n walk or try any kind of exercise. I’m afraid of falling, plus I have no energy n could sleep 23hrs a day if I gave into it. I was a nurse since 1975 n worked at my own business after clinic hours, cleaning commercial offices. I don’t get any exercise at all now. I’ve gained back close to 50# n that’s depressing. So having watched ur video has given me hope n interest to take my life back !
Thank u!
Tricia -
I am just two weeks into listening to you and following your advice. You are very knowledgeable and give good information everyone can understand. Theresa
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Looks very helpful. MS and back surgery have me less flexible and unbalanced. This could help! Catherine Gollan
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Great information. I’ve had back issues most of my life and I hope this will help me to strengthen the appropriate muscles and allow me to have better posture. It is essential that I learn the exercises with proper posture and I appreciate that you focus on this.
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I have had some injuries and this work with flexibility and correct posture seems to be right for me. Thanks!
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I am an active 78 year old woman and have lost 40 lbs. since the aortic valve replacement. Many of your exercises are too strenous for my legs.
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The free customized program would be answers to my prayers!!!! I have been struggling to get just 10 or less pounds off for years. I also have had back injuries so I I really don’t know how to exercise properly to get results
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I never thought of these warm up exercises would be so beneficial especially what they mean when doing incorrectly. I can already see my strengths as getting to the gym and being motivated are not an issue at all. Great reminders of the 5 senses!
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After trying your 3 warm up exercises, I find I am bending over a little too far in the overhead squat which I don’t do with my arms to my side. My thoracic torso twist is tight and pulls but I am able to do it. I have no problem at all with the third exercise. How many reps of each do you recommend as a warm up. This afternoon I will sit down and think through and write my motivational talk and vision. Thanks
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I keep getting conflicting information, and have recently started your programs. I’ve been trying to lose weight, but because of repetitive ankle injuries (instability), I get back on track, and then lose all that I’ve gained when I have to stop. I am now facing surgery for this ankle, and desperate to do exercise so that I won’t be so out of shape in my recovery, and for things I can do while recovering…
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Very interesting I will give this a try
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Enjoyed the video very much. Have released excess fat and I’m delighted. Aim is for a smaller waist and reconsidering whether to lose downsize further next year. Problem is that as an older woman having released a lot of excess weight (ie fat), my skin is now bigger than my body, like the wrinkly Shar Pei dog.
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Awesome insight to body mechanics knowing this is going to help me achieve proper form understanding mobility definitely is where i need to start and multi censory affirmation use will train my mind to reach my goal these 3 exercise are a starting point for me this is where I will take action dr k determined.
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Thanks for all the information . I am really enjoying and always can’t wait to learn and practice my everyday session even though I spent hours at the gym. My goal is to get strength increasing the lean body mass. I love precisions in any move , isolations and focus in the muscle working. I would love to have an opportunity to work with this one day.
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I am so pleased that you take this approach of explaining and instructing in body mechanics. At 60+ I’ve done many different types of exercises of the years but taking the time to be aware of mobility issues and how to correct them is the key to performing effective exercise. I followed you in this video and realized major mistakes I was making in form. Thank you for this insight!
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Great tips. My PT often has pointed out l need better posture. I have been having trouble with my neck ever since my rotator cuff surgery. I do have a motivational song l pulled out a bit ago, but l forgot about it. Thanks for ideas again.
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Very helpful video. I needed some organization with this, and will set up more of a pattern. Thanks.
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I will have to try these warm up routines. I have experienced those exact things before in the past.
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I like the assessing your ROM, now looking at you I understand what you are doing, but when I go to do it myself I can feel myself off, but don’t feel that I can properly correct it. Is it just me or is anyone else feeling my frustration.
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There was so much information I may need to watch that again and again.So interesting to learn that your brain turns off muscles and why my squats are not what they should be. I just thought I wasn’t doing them correctly.
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After watching this video, I think I might need to correct my posture. Thank you for all this useful information!
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So much great information, thank you. I’m sure I’ll be watching this again. Improving my posture is something I need to think about all the time! Thanks
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I’ve tried a lot of these programs, Dr K is the best ever! It’s only been a week and I’m already getting great results. My friends are noticing.
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SLOW DOWN!!!!!!!
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Great video! I am also a physical therapist, but I can see how much extra training you have in being able to teach and test for muscle imbalance, posture and proper form. Thank you for getting me on track with my own fitness as well as working with others!
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Priceless information! Thank you for providing a lot of valuable tips that would help me a lot as I go through my exercise program. I’m sure it’s a big help to everyone to understand the physiological ramifications of every move they make. So, thanks and more power to you!
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I have to say I’m completely stoked! I have chronic Lyme Disease and deal with severe pain, nausea, weakness, tremors, etc… and I used to always be super thin until I turned 43, 3 years ago. I have gained nearly 50 pounds in those 3 years! The good news is, I am doing the workouts as best as I can, eating high protein and hardly any carbs, and in only 5 days I have lost 10 pounds and several inches already! I cannot thank you enough for all your fun exercises. My husband is doing this with me and I couldn’t be more proud of us. Thank you!!! You’re a God-send for sure!
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I’ve been following you Dr Kareem for 4 years. I love your training lessons as tgey empower and educate people as well as help them to achieve their goals. You explain everything very thoroughly and it’s easy to understand. With your guidance, Living happy is at our fingertips.
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I am 63 and have been very inactive for several years due to injuries sustained in a fall. I will try to follow your instructions and examples for activities and exercises, but will have to take it slowly until I can work up to your suggested reps and forms. Is this the best course of action for me?
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Thankyou for your advice re posture.
I am trying to have better posture so that my weight goes onto the heels rather than the knees. -
I have been on a weight plateau for a while and I am going to try the multi-sensory affirmations you suggested. I’m not sure how to incorporate smell into them but I will give it a try! I am also going to write these affirmations and statements of encouragement and post them around! I have been sick for a few years and I find that I fall back on this even if I am feeling OK as a means for negative motivation- ” maybe I’ll stay in bed a little longer” etc. What else do people use as a means to simply get up and going?
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I have been working on my posture due to shoulder surgery, but this video went much further. Thank you! I also really sensed the difference in motivation when I visualized as you suggested.
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Thank you, Dr. K. I love the motivation piece! I’ll add that to my daily routine, as well as the other elements (overhead squats, shoulder rotations, lifting arms). I know that will help me in my strengthening & weight loss quest!
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Great motivational video. It’s very important to have positive self talk…it’s so easy to be negative. I plan on incorporating the exercises in my routine. Thanks for a great video!
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Hi Dr. K. This is Eliz. I’m 85 and loved your video. You cover all the bases. It is helping me correct some faults I have physically. Looking forward to seeing more of your videos. I was just unsubscribing to so many health and fitness sites that I’ve looked at and enjoyed yours so much I am not going to delete yours but actually use them to bring better health, posture, mobility and flexibility. Thanks
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Great video, my posture definitely needs work.
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Good Day Wow you are so kind to help us learn how to take care of ourselves. I want to share you with everyone I know. Thank you so much.
Warm Regards Sandi -
Thanks just read ur anti aging Excersie column. U r very coining .thank you for sharinh
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Thank you SO much for sharing you extensive knowledge and huge heart with us. Great summary, demo and inspiration!!!
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