I love seeing “after photos.”

You know, those jaw-dropping body transformations.

Like the guy who changed his beer belly into a six pack.

Or the girl who traded her muffin top for a boy short ready booty.

Big time body transformations are awesome.  Unfortunately, they are also few and far between.  Sure, anyone who walks into a gym and does even a little work will lose some fat, tone some muscles, get stronger, and feel better.

But very few make those head-turning, “holy smokes!” changes in their bodies.

Today I’m going to share the secrets of those people who succeed in big-time transformations.

My main man Tony Robbins has a saying: “Success Leaves Clues.” If you ask 100 people with an amazing set of before-and-afters, I’d bet big money 95% of them took the same route to get there.

So… Here are the 7 things all successful body transformations have in common:

Body Transformation Secret Number One: The Right People

You MUST start surrounding yourself with the right people if you want a mega-change in your body.

A personal trainer I know says that your weight is an average of the five people you spend the most time with.

A study from Harvard found that hanging out with fat people is enough to make you fat.  The wrong people in your life are almost certain to drag you down.  (Maybe not right away, but they can wear anyone out)

This happens because of something called “cultural para stimuli.”  Victor Starling came up with this theory after experimenting on cats.

Starling took half of the cats in the study and performed brain surgery on them.  This surgery made them act in bizarre and self-destructive manners.  Then he put them in with the rest of the cats.

What happened?  Did the crazy cats try to act like the normal cats?  Did the normal cats ignore the crazy cats and get on with their lives?  Nope.  ALL of the cats started acting crazy!

Look at the self-destructive behavior of your friends and family.  They eat too much.  They’re lazy.  Their lifestyle sucks.  Do you pull them up or do they drag you down?  Most of the time, it’s the latter.

Your mission: Ditch the lazy crazies and find some like-minded companions for your transformation.

Body Transformation Secret Number Two: Set A SPECIFIC Goal, With A Deadline

Deirdre Reid set a goal of losing half a percent of body fat per week for 8 weeks. Here’s her picture:

Deirdre went from a size four to a size zero in less than 8 weeks by following the Wold Fitness Ripped Plan.

See, “losing weight” isn’t a goal.  (And it’s better to focus on inches instead of weight anyway.)

A goal has to be measurable, have a time frame, and there has to be a REASON.

The power of a goal with a deadline is most obvious in bodybuilding and figure competitors.  They KNOW they are going to be on stage in a teeny swimsuit in just 16 weeks, so they don’t cheat on their diet, they don’t miss or half-ass their training, and they stay focused.

Your Mission: TODAY sit down with a pad and pen and set a specific goal with a deadline.

Body Transformation Secret Number Three: MEASURE!!

Everyone who has made an amazing body transformation has gone through a period of measuring their food and calculating calorie and macronutrient breakdowns.

This is because measuring raises your awareness of what you’re REALLY putting in your body.

You don’t have to do this forever.  Just two weeks of keeping a detailed log will provide you invaluable knowledge to carry you through any body transformation.

And this is really cool – as a fitness coach, I can tell you that absent anything else, measurement improves results.

Wrapping a tape measure around your waist every Friday afternoon will keep you on track better than hopping on a scale every morning.  I promise.

Your Mission: Start keeping a food log.  Write down everything you eat for just 3 days.

That’s it for today…

Stay tuned to get the rest of my secrets to an amazing body transformation.

WARNING: Two of them are DEFINITELY not politically correct.

An interview with John Alvino of How to get Ripped Abs.

Luke Wold: Hey John, I consider you a “real world” guy – in that you work with real people with busy lives and hectic schedules. We all know that there is a ton of fat loss advice for pre-contest bodybuilders (fasted cardio, two-a-day sessions, egg whites and steamed fish 6 times a day…).

And we also know that there’s good advice out there for the overweight guys who have never exercised before (like don’t eat Oreos, and take the stairs instead of the elevator…).

But what about the “in between” person? You know, the professional man or woman who works a solid 9-5 job with maybe up to an hour commute each way, and still tries to spend time with the family and kids. There’s a serious lack of information for this demographic. How do you set up a solid “real world” fat loss nutrition plan for these people?

JA: I couldn’t agree with you more. Earlier in my career, I would tell this type of client that they had to eat a broccoli and alfalfa sprouts omelet for breakfast every single day! When they told me that they didn’t have the time to prepare that, I would accuse them of not being committed.

Looking back on it now, I realize that as a young trainer, I had no idea how difficult it is to work a stressful job, raise a family, and still summon up enough energy to even get to the gym.

It wasn’t too long before I realized that my expectations were unreasonable, unnecessary, and unrealistic for them to stick to. Thus, I had to be creative enough to devise meal plans that would deliver results while being realistic and easy enough for this busy folks to actually follow.

After years of trial and error, I have found several ways to accomplish this goal. For starters, these clients have a tough time following a diet that has very precise parameters.

For instance, instructions such as: “eat exactly 3.35 ounces of salmon with 1 ¾ cups of broccoli at exactly 10:25 a.m. each morning”, or “You must prepare and eat 7 meals per day.” Their lives are simply too stressful and busy to be this rigid. They need more flexibility in their diet protocol.

Trying to force this “all or nothing” approach onto a person such as this will more often than not result in total failure. After your client realizes that he can’t follow the plan, he will fall off the wagon and feel completely defeated.

This may discourage him from ever trying to lose fat again. And it is just unnecessary. A successful diet, first and foremost, must actually be feasible. If it’s not, it doesn’t matter how great it is, because it will most surely fail.

To make an eating plan realistic for a busy businessman or woman, I would suggest that they eat 3 meals per day. Most people eat breakfast, lunch and dinner anyway, so this would not be disruptive to their extremely busy day. In between these “regular” meals, I would suggest eating 2-3 convenient snacks.

LW: What about training? Doing six or seven days a week, or multiple sessions for these people is just fantasy land. What about some real world workouts? I’ll give you an example – a 40 year old father of two – with a full time job (40 plus hours per week) who is maybe 19-20% body fat but wants to see his abs for the first time this summer?

JA: In my experience, when someone has a restricted schedule like this, I am usually only able to meet with them around train 3 times per week. So it is imperative that we get the most out of each training session. The most important goal for each of these training sessions is to create a metabolic elevation that will last up until the next training session.

Let’s assume that he would be using a Monday, Wednesday, Friday training schedule. Our goal is to perform a workout that increases metabolic rate for 48 hours. In order to accomplish this, we must work all major muscle groups – so that means full body training routines.

These full body routines should emphasize exercises that have a high metabolic cost. In addition, this routine should be designed using a multi-station approach.

Because there is a time constraint, you will spend very little time resting in between sets. Therefore, exercises performed back to back should not interfere with each other. In other words, consecutive exercises should not fatigue the same exact muscle groups.

Immediately following the resistance phase of this routine, he would perform a special type of interval training. For the actual interval, you will work hard (about 90% of your max) for 30 seconds. Then decrease the intensity to about 60% of your max for 60 seconds. That is one interval.

After the 60 second “easy” period, increase the intensity back up to 90% and begin the second interval of the workout. Start with 6 intervals per workout, and build your way up to doing 12 intervals per workout. Once you can perform 12 intervals at maximal intensity, it is time to vary your workout.

Varying your workout from time to time, when done in a calculated manner, will keep your body constantly stimulated to respond positively to this type of training.

LW: Can you give us a sample workout based on your training principles?

JA: Sure. I’ll give you’re a workout that I designed for my client JR. He fits the “busy working client” criteria perfectly. He works about 70 hours per week, has a wife and 2 kids that he spends a lot of time with. To his credit, he still manages to train hard 3 times per week. This is the workout that he just performed:

1: Dynamic Movement Phase (5 min):

Rope Jumping 3×60 seconds with 30 sec rest.

2: Joint Prep Phase (3 min):

Overhead Squat 30 seconds, Reaching Split Squat 30 seconds, Forward Flexion 30 seconds, Supine Hip Raise 30 seconds, Intermediate Plank 30 seconds

3: Resistance Phase (25 min): This is a multi station circuit. Perform 5 rounds without any rest.

1a) DB Squat Push Press Combo 5x 12,10,8,6,4

1b) Strap Chin Ups 5x 12,10,8,6,4

1c) DB Step Up 5x 12,10,8,6,4

1d) Hands Elevated A Frame Push Up 5x 12,10,8,6,4

1e) DB RDL With Shrug 5x 12,10,8,6,4

4: Interval Phase: (12 minutes)  Do 4 continuous sets

2a) Med Ball Slams 30 sec maximal effort

2b) Jumping Jacks 60 sec easy pace

2c) Rocket Jumps 30 sec maximal effort

2d) Seal Split Shuffles 60 sec easy pace

5: Static Stretch Phase: (5 minutes)

This routine has JR out of the gym in 50 minutes. And the results speak for themselves. JR has lost 22 pounds of fat in 9 short weeks and is in the best shape of his life.

LW: Nice. Any other tips for these people?

JA: There are several little things that they must do in order to succeed. Some of the keys to success are:

• Since you are only training 3 times per week you must make each workout count.
• You must be consistent.
• No missed workouts.
• Prepare food in bulk. (Most cheating stems from not having healthy food readily available).
• Keep the house stocked with quick and accessible healthy foods and snacks.
• During the first week of your meal plan, I encourage you to weigh/measure your food.

For instance, if one of your meals requires 1 cup of rice, you should have a pretty good idea of what a cup of rice looks like. That way, when you are eating out, or on the road, you will be able to estimate your portions with reasonable accuracy.

LW: Thanks so much, John, for taking the time to share these great insights with us. For those of you who are interested in creating an amazing body transformation and losing fat at an incredible rate, you should definitely go to John’s website, How to get Ripped Abs

He has changed a lot of lives with his amazing fat loss techniques, and clearly he is sensitive to the working class person who is busy, but still wants and deserves to get in great shape!

JA: Thank you, Luke. It’s always a pleasure speaking with you. I look forward to next time!

~ Luke Wold

PS – Click here to check out How to get Ripped Abs

One of the first things you need to do if you want to lose weight is quit drinking anything with calories in it.

This is one of the 7 Fundamental Rules Of Nutrition that make up the best fat loss and fitness programs.  (Here’s all 7: Carson City Nutrition)

Calories add up quick with any kind of a drink, and liquid doesn’t set off the “fullness alert” in your brain.

Quick Example:

I was talking to a lady on Saturday afternoon.  She told me she has a tall cafe latte with 2% milk from Starbucks every morning (and sometimes one in the afternoon too).

Now for some quick and easy math – a tall latte with 2% milk has 150 Calories.  365 of these come out to 54,750 Calories over the course of a year.

And you know what, a pound of fat has 3500 Calories.  Some quick division (54750/3500) shows us that a daily latte with 2% milk comes out to the same calories as 15.64 pounds of fat.  (And those lattes would cost you$949, not counting taxes and tips)

Yikes!

I’m NOT telling you to cut out coffee.  No way!  But if you switched from a latte with 2% milk to an Americano, you’d save yourself 54,750 Calories a year – without having to exercise!  (To jog off that many calories you’d have to cover over 684 miles)

Here’s another example: a cup of orange juice has 121 Calories.  Every breakfast in a commercial has a glass of orange juice next to it.

A cup of orange juice every day comes out to 44,165 Calories over a year.  This is the same calories found in 12.62 pounds of fat.

Now, what about the title of this post?  How To Gain 15 Pounds In 2010. Simple – if you drink just a few extra calories every morning, you can easily put on 15 pounds in this coming year.

OR you can switch to coffee, water, and green tea and start losing weight without breaking a sweat.

The choice is up to you.

Remember that kid in school who scored so well on tests that everyone got a little suspicious?

Then one day during a big exam – BAM – the teacher pulled a cheat-sheet out of the kid’s pocket. It was game over for that kid and the rest of the class was able to breathe a little easier knowing that those perfect scores weren’t real.

A cheat-sheet gives you an unfair advantage – it supplies you with what you need to get ahead.

How would you like a cheat-sheet for getting through holiday parties without putting on a single pound?

What if this cheat-sheet could also help you lose a few pounds before New Year’s?

You’re in luck, because below I have outlined the 5 shortcuts you need to avoid gaining holiday party pounds.

Your Holiday Party Cheat-Sheet

Short Cut #1: Eat a sensible meal before the party.

You should always arrive at parties with a full stomach. I realize that this goes against the popular trend of starving yourself before a party, and that’s exactly why most people gain weight. Since your stomach will be full, you’ll have the clarity to pick and choose the treats that you really want, rather than stuffing yourself with everything in sight.

Short Cut #2: Bring a healthy dish to share.

Don’t worry if the party that you’re going to isn’t a potluck – the hostess will love you for being so thoughtful, and you’ll have a healthy option to enjoy.

My Festive Hummus recipe is perfect to bring to parties.

Short Cut #3: Never drink calories.

Do you realize how quickly calories add up when you’re slurping them out of a cup? Alcoholic beverages and sweet holiday drinks are simply packed with calories. These calories don’t take up much room in your stomach so you’re left wide open for even more calories.

Your best strategy is to avoid these beverages altogether, and stick with water. Aim to drink 2-3 glasses of water at the party.

Short Cut #4: Fill your plate, but only once.

I’m certainly not going to tell you that you shouldn’t eat anything at the party. By all means, go and fill up your plate. But only once.

That’s right, you heard me. No going back for seconds. Since you’ve already eaten a sensible meal before arriving, this rule is going to be easier to keep than you think.

Short Cut #5: Taste dessert, just a taste.

The holidays are all about sweet treats, so go ahead and partake. But just a taste. Look at desserts as something to savor, not something to fill up on.

And since you ate a sensible meal before you came, then you filled up your dinner plate once you’re probably going to be pretty full at this point anyway.

That’s it – all you need to know to not gain a single pound at holiday parties.

But what about the rest of the year?

Wouldn’t you love to make 2010 the year that you transform your body?

Wouldn’t it feel great to throw out all of your fat clothes? To look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone?

It’s all more possible than you think.

But you’ll need to take massive action.

My programs are designed to quickly and efficiently get you into the best shape of your life.

Call or email now to schedule your first body transforming workout.

Go on, do it now and secure your spot before the New Year’s rush.

This weekend I put together a new bookshelf to help hold my growing collection of pulp-fiction mystery novels.

Of course, I managed to put in two shelves upside down and put a hammer through the back.  (I had a mechanical bypass at 3 and haven’t been able to use tools ever since )

It got all messed up because I didn’t bother reading the directions.  After all, I figured I knew how to put together a bookshelf better than the people who make bookshelves for a living.

Lesson learned.  I’ll read the instructions next time.

That wrecked bookshelf reminded me of a conversation yesterday.

She literally said, “I’m following my meal plan exactly, but instead of the veggie/egg omelete I had a muffin and a coffee for breakfast.”

I hesitated to ask what kind of coffee she had.

“A Christmas gingerbread latte with skinny milk.”

That’s not quite the same.

Did you know that what people say comes with subtitles that only personal trainers can read?  It’s true.

Just today someone said, “It’s too hard – I want an EASIER diet.”

And the personal trainer subtitles read: “I’d rather eat garbage than look or feel any better.  I’m making a conscious decision to go ahead and get fatter because I love food more than I love myself.”

It’s simple: Follow a proven plan and actually FOLLOW it.

If you’re not following a plan, don’t be surprised when your bookshelf turns out to be messed up.

A decade ago the average personal training client was looking to lose 15-30 pounds.  People could actually fit into the machines at the gym.

Today being 15-30 pounds overweight is considered “carrying a few extra pounds.”  Most of the average personal training clients can’t even fit into the machines at the gym.

It’s sad…. really sad.

Do you know what’s going on?

Let me show you….

I’ll bet some of the people in these pictures have kids.  What kind of a message are they sending?

Why are all of these people eating themselves to death?

I don’t know. 

Maybe they blame someone else.  Maybe they think there’s no hope for them.

I don’t know what the problem is.

But I know that most fat loss programs won’t cut it anymore.

One of my classmates in exercise science did a 12 week project training his obese mother.  He put her on a TEXTBOOK low fat diet and aerobic training program.

He got an A on his paper.

His mother died of a heart attack a week later.

His exercise program failed her.

Knowing what I know now, I could have taken 30 pounds off of her in those 12 weeks and probably saved her life.

She could be hanging out with her 2 young grandkids right now.

But she’s not.  Why not?

Because 95% of what they teach you about exercise and nutrition is DEAD wrong.

Most fitness experts approach fitness completely backwards.

Don’t listen to them, listen to me.

I’m giving you the first page of the manual from last Saturday’s Rules of The Game Seminar.

You’ll see WHY most exercise programs are doomed to fail you.

And you’ll see what I’ve decided to base all of my fat loss programs on (it’s in bold, so you can’t miss it).

 UNSTOPPABLE FITNESS FORMULA – RULES OF THE GAME

FAT LOSS FACT: 56% of Americans are currently “dieting”

One third of Americans are obese
Two thirds are overweight

In year 2000, obesity caused 400,000 US deaths – 16% of all preventable deaths and number 2 behind smoking (which caused 435,000 deaths – 18%)

This is due to the FAILURE of the fitness professions.

Despite fat loss, body composition, and physique transformation being the number one fitness goal of most people, this is actually a very new concept. 30 years ago we didn’t really need fat loss programs.

30 years ago the purpose of exercise was to ENHANCE an active lifestyle. But now we have to create programs specifically designed to enhance fat loss.

Exercise science has focused on aerobic training for HEALTH – not fat loss. Actually, the idea of training just to lose fat was an alien concept until the 1980’s.

Fitness guys knew it was time to create fat loss programs. They just didn’t know where to start. The first fat loss programs were designed by copying endurance athletes and hoping that somehow the program of a marathon runner would help a fat lady lose weight even when the program was cut down to 20 minutes 3x a week.

Problem: Fat loss was never the goal of endurance athletes. It was a side effect.

Then fitness guys turned to bodybuilding. Remember “Body For Life”? Another failure. To take the program of a full time, genetically gifted bodybuilder and use it to design a fat loss program for Mrs. Krensky was nonsensical.

But hey, at least they were trying something.

Bodybuilders are some of the most dedicated and driven people on the planet. They also devote ALL of their life to bodybuilding.

Then supplement companies (grandchildren of the traveling snake-oil doctors of the Midwest) jumped on the bandwagon and told us their miracle powders could give us the benefits of drugs without actually using the drugs.

This approach was closer. Fat loss WAS a goal for bodybuilders. But the low levels of bodyfat they achieved was a result of their increased muscle mass and metabolism.

Here’s the basis of my Unstoppable Fitness Formula: Before we start to program for fat loss, we have to understand exactly HOW it occurs. Then we design a program based on these principles – not on tradition, junk, or outdated beliefs.

———————————————————————

Now think back on all of the exercise programs you’ve seen or tried.  Were they just bastardized, watered-down versions of bodybuilder routines mixed with endurance routines?

I’ll bet they were.

If you’re serious about speeding up your metabolism, losing weight, and looking so good that you’re confident in your appearance everywhere you go, a lame edurance program or scaled-down bodybulding routine won’t do it for you.

You need something designed SPECIFICALLY for your goals.

I’m going to share my “master system” for rapid weight loss in the posts on this blog, so be sure that you’re subscribed by entering your name and email address in the box below:

So many people wrote in about my post on how grains will mess up your physique and your health (check it out here: Grains Suck!), that I decided it’s time to shed some light on aerobic training…

The fallacy of using aerobics as a fat loss tool is probably the biggest single lie ever foisted on America by the health and fitness industry.

So… if you’re already on a diet, will adding in aerobic training increase fat loss?

To be blunt: No, it won’t.

But you might not believe me.  That’s fine.  After all, it goes against what everyone will tell you about fat loss.

Just do me one favor – check out these studies before you decide I’m crazy:

Van Dale D, Saris WH, Schoffelen PF, Ten Hoor F.
Does exercise give an additional effect in weight reduction regimens?
Int J Obes. 1987;11(4):367-75

This group compared two groups over 8 weeks: A diet-only group, and a diet plus 4 hours of aerobic exercise per week group.

Unfortunately, the aerobics didn’t help the second group lose any more weight than the first.

8 weeks x 4 hours = 32 hours.  In 32 hours you could have read ten books, learned how to dance, or spent more time with your kids.

But 8 weeks isn’t that long.  Here’s a 12 week study:

Utter AC, Nieman DC, Shannonhouse EM, Butterworth DE, Nieman CN
Influence of diet and/or exercise on body composition and cardio respiratory fitness in obese women.
Int J Sport Nut. 1998 Sep; 8(3):213-22

Turns out that 45 minutes of aerobics at 78% max heart rate 5 days a week for 12 weeks had ZERO EFFECT over just dieting.

Ouch.  45 hours at 78% max heart rate for no fat loss.  That sucks.  What could you do with that 45 hours?  Build a room addition?  Even better – you could fly to Paris from Reno, have lunch and dinner, then fly back in 45 hours.  Or you could spend that same time on a treadmill.  Up to you.

How about a study longer than 12 weeks.  Will aerobics start working for you then?

Redman et al
Effect of calorie restriction with or without exercise on body composition and fat distribution
J Clin Endocrinol Metab. 2007 Jan 2

This crew looked at 6 months of aerobics and dieting.  The aerobics group did 50 minutes of aerobics 5 days a week for the whole six months.

Sadly, the aerobics group didn’t lose any more weight or body fat than the diet-only group.

Let’s see… That’s just over 108 hours of aerobics for no more weight loss.  MAJOR bummer.  What would you do with 108 hours?  You could build a real, working plane.  Maybe write a short novel.  Or drive from Carson City to New York and back, with time there to catch a Broadway play.

Of course, this study was only for 6 months.  How about over the course of a YEAR?

This time there was actually an effect from aerobic training!  Woo-hoo!

The aerobics group did 6 hours of aerobics every week for a year.

Average weight loss was .3 pounds (4.8 ounces) per month.

312 hours of hard aerobic exercise just to lose three and a half pounds.

I don’t know about you, but I’d be pissed.  3.5 pounds in a year?  There’s a heck of a lot of things I’d like to do with those 312 hours – maybe learn how to speak Italian.

Now, this is just the studies going over weight loss.  Since most people who go into an aerobics program are overweight, they get injured very quickly.  Or they just get bored at the repetitiveness.

The KEY to fast and dramatic weight loss lies in RAISING YOUR METABOLISM.

Why does everyone think of aerobics first when their pants don’t fit?  Simple, it makes sense. Burn more calories, lose more fat.

Too bad that doesn’t translate over into the real world.  (And the real world is where your skinny jeans are hiding)

If you want what DOES work, then you need to come to my Unstoppable Fitness Formula – Rules Of The Game Seminar this Saturday, November 7th at 1pm.

The entire seminar is only 77 bucks, has a bunch of cool bonuses, and comes with a 100%+ money-back guarantee.

There are only 4 spots left, but we might be able to squeeze in one or two more.

To get your spot, send an email to LDWold (at) gmail.com with your contact info and I’ll get you registered right away!

(Look at these pictures below, no one pictured used regular aerobics as part of their program…)

Lost 10 Pounds, 4 inches from waist, 3inches from hips

Lost 15 pounds, 3% bodyfat, 2 inches off waist, and 3 inches off hips

Lost 19 pounds, 5 percent bodyfat, and 5 inches off waist

Lost 20 pounds, 2 pants sizes, and more than 4% bodyfat

Lost 20 pounds and 6% bodyfat

Lost 25 pounds and 5% body fat

Lost 4% bodyfat and 4 1/2 inches off her waist

Lost 4% bodyfat and 9.5 total inches!

Lost 4 Dress Sizes!

Lost 5% Body Fat!

If you want the plan that gave these guys their great results, send that email to LDWold (at) Gmail.com right away!

Hey guys, do you know the rules of the game?

I’m talking about fat loss and fitness here.  About fitting into skinny jeans and looking forward to putting on a swimsuit.

If push came to shove, could you transform your body into a lean, toned, vibrant showpiece?

Or would you take the “normal” route and try a program that just leads to frustration, tears, and – ultimately- greater weight gain?

People ask me all the time, “Luke, why do your programs WORK when others don’t?”

I wish I could say that I’m just that good.

But I’m not.  It all comes down to study, experience, and application.

Who would you rather come to with your fitness questions, someone who is “in the trenches” 10 hours a day working with people, learning what works through trial-and-error, observation, and study?  Or your neighbor who has a pissy attitude and who’s credentials end with watching the Biggest Loser every week?

Four of my clients have been badgering me mercilessly to host a seminar where I share my Unstoppable Fitness Formula.

They finally wore me down, so on November 7th, at 1pm, I’ll be revealing what I call ”The Rules Of The Game”

I’m not exaggerating when I say that after this seminar you’ll know more about the principles of effective programming than 90% of the personal trainers in America.

Seriously, have you ever wondered why so many people just can’t seem to lose weight?  Those people that say they just have “Stubborn Fat.”

Here’s something you can tell them after this seminar: There’s no such thing as stubborn fat.  There’s just fat.

Actually, I almost titled this seminar Destroying The Dogma, since so much of the information out there is just flat out WRONG.

In just five minutes during this seminar I’ll show you why almost everyone who sets out to fit into their skinny jeans fails – and how YOU will do it EASILY.

We’re going to cover some fat loss studies that will absolutely knock your socks off.

Here’s a SMALL example:

• A diet study that shows a simple change can increase dietary compliance and fat loss — without reducing calories
• A 1998 study that showed that the addition of 45 minutes of hard aerobic training, 5 times a week for twelve weeks – had ZERO effect on fat loss
• One 1994 showed an interval training method to reduce body fat NINE TIMES more than traditional aerobic training — despite taking much less time
• Another study (1999) showing that the addition of a specific resistance training program increased fat loss by 35% over diet plus cardiovascular training
• A 2002 study used a certain approach to training – and showed an elevation of metabolism for 38 hours post workout

Here’s some other great stuff we’re going to cover:

• The Seven Keys To Fitness Success – If you’re missing even one of these, your workouts will not only fail you, you’ll actually get HURT!
• Why the heck aerobics are one of the WORST things you can do for real world fat loss
• A simple picture that will show why we aren’t designed to be vegetarians
• My “Fat Loss Time Machine” nutrition strategy
• How to completely overcome a negative attitude
• The Hierarchy of Fat Loss - the MOST IMPORTANT things should come FIRST in your personal plan, this will show you what is most important, second most important, and so on…
• The Seven Fundamental Human Movements – see how your body is designed to move (incorporating ALL of these is what gives you long, lean muscles instead of bulky, bunchy muscles)
• And this is interesting, especially if you’ve ever read ANY resistance training article: the difference between linear periodization and undulating periodization.  (Linear periodization is what they teach you in exercise science graduate school – the only problem is that it doesn’t work.  And you’ll know why!)

There’s so much more that we’re going to have by the end of this seminar.  You’ll love it.

Some of the stuff we’re going to DO:

• Go over 2 nutrition programs (my Wold Fitness Ripped Plan AND my 21 Day Rapid Fat Loss Plan)
• Optional “Hot Seats”: You’ll have the opportunity to come up and share what your BIGGEST weight loss, mindset, and fitness frustrations are.  Me and my faculty will share all of our absolute best strategies for YOUR  particular situation.  This is the only place where you can have such a diverse and experienced group focus on solving your problems.
• Best Question Contest: Every lucky attendee will submit 2 questions and I’ll answer them live, real-time, and under fire.  An impartial judge will pick the best question and the winner will receive an hour of consulting time with me and then a half hour follow-up meeting.  (My one-on-one rates are $147/hour, so this is worth 220 bucks!)
• Dissect a complete and effective training program:  After this, you’ll be able to look at any workout routine and know INSTANTLY if it is any good (Just don’t make any enemies at work when you tell your friends EXACTLY why their program isn’t working!)

Now, you’re going to have a great faculty here at the seminar with you.  Take a look at a few of the people who will be there to GIVE you their best tips, tactics, and tricks…

Eric Robinson, a body transformation expert who lost NINETY POUNDS with personal training and his own studies.  Ever since then he has been guiding men and women to lose OBSCENE amounts of weight.  This guy is my secret weapon when it comes to effective fat loss strategies, and he’ll have my back through this whole seminar.

Dr. Brian Russell, an orthopedic, chiropractic, and whole-health specialist is playing a major role in my personal recovery from a devastating back injury.  In his chiropractic practice he works with patients who suffer from many ailments, from low back pain to headaches.

Deirdre Reid, a single mom who went from a size 8 to a size ZERO and can now wear the same size clothes as her 13 year old daughter.  When it comes to family strategies, time management, the importance of YOUR health, and keeping a positive attitude, Deirdre is our expert.  (I wrote her original nutrition plan on the back of a napkin and she lost 4 dress sizes in 53 days!)

Some other attendees will be a woman who has lost over 45 pounds, a man who has lost 60 pounds of fat and gotten off his blood pressure medications (he weighs less now than he did in high school!), and a nutritionist who can make absolutley ANYTHING taste delicious!

So… you’re going to be smarter about training than 95% of personal trainers, have TWO great nutrition plans, have all of your biggest problems taken care of by a world-class team, and the opportunity to win $220 worth of consulting time, but I want to add some freakin’ sweet bonuses that I think will REALLY get a head-turning bodyFAST.

Freakin’ Sweet Bonus Number 1: Awesome Abs At Home Program

Want a flat stomach?  Here’s a simple, done-for-you abs routine you can do at home to supplement whatever else you do.  And the cool thing is… you can do it without crunches!

Freakin’ Sweet Bonus Number 2: Reunion Ready Routine

You know how sometimes there’s something coming up that you REALLY want to look good for?  Like say, a high school reunion where the ex-husband will show up with his new girlfriend…

Well, this routine is based on what I give models and actors the week before a photo shoot or shirtless scene.

It gives you ONE DAY of extreme leanness, so it’s up to you to use it wisely….

(This exact program is what I use with my figure model consulting clients, and they happily give me $97 bucks for it. But it will be yours as a sweet bonus.  Just promise me you’ll have fun with it

Freakin’ Sweet Bonus Number 3: Four Week Complete Interval Training Program

Don’t spend even one more second screwing around on your treadmill or elliptical machine without this program.

These workouts, used alone without any other training or nutrition will elevate your metabolism for 39 HOURS after your session.

That means you’ll burn a lot of calories while you’re sleeping.  Nice!

Freakin’ Sweet Bonus Number 4: “Attraction Switches” Audio CD ($29 value)

I hesitated to add this CD to the bonus list.  You see, something I’m very interested in is how certain physical attributes trigger certain “switches” in the brain of the people who observe us.

It’s kind of “Black Hat” stuff that will certainly offend some people, but here is the breakdown: Certain physical attributes can give you more influence and what is called “social dominance.”  And what’s really cool is that these attributes AREN’T what you think they are.

A five foot tall woman can have more “social dominance” than a woman 6 feet tall.   And a man who weighs 170 can socially outpower a 290 pound, muscley bodybuilder.

(If you want to know more about this forbidden topic, you’ll have to register soon, I’m ordering the CDs next Monday Nov 2nd at 4pm)

Freakin’ Sweet Bonus Number 5: It’s A Secret!

You’ll have to come to the seminar if you want to know what this one is…

Ok, to recap: You’ll be smarter than every personal trainer out there, you’ll have TWO great nutrition plans, have all of your biggest problems taken care of by a world-class fitness team, the opportunity to win $220 worth of consulting, a complete flat stomach routine, a metabolism boosting interval plan, my Reunion Ready plan, the ultra-secret Attraction Switches CD, and a bonus that only attendees will know about…

And you know I don’t do anything that I can’t guarantee.  So if anytime during the seminar you don’t feel you’re getting 10x’s the value, I’m offering you a 100% money back guarantee PLUS $20 gas money.  I’m going to take ALL of the risk!

Unfortunately, I only have room for 10 people upstairs at the gym.  So here’s how to register, because if you don’t get in early, there might not room left.

The seminar is only $77 (the bonuses are worth much more than that) if you register before Wednesday Nov 4th, $99 after that.  Get in while it’s cheaper

You can take care of that with either a check or credit card, up to you.

Just send an email to LDWold (at) Gmail.com with your contact info and I’ll call you to take down your card info and confirm your registration.

Listen, now is the time to take control of YOUR life, and allocate the time and resources needed to attend this one of a kind event.

The fact of the matter is, the Wold Fitness live programs are, bar none, the best and fastest way to upgrade your fat loss skillset to the next level.

This is the stuff that has been developed through years of work in the gym, 7 days a week and is empirically verifiable as the best, most efficient system out there when it comes to losing fat, toning lean muscles, and getting smokin’ hot at will.

If you’re comfortable with spending an indeterminate number of years of your all-too-short life hunting and pecking in the dark, trying to find out what works and what doesn’t, that’s totally cool. Close this window and forget all about it.

But if you want to take charge of your fitness life and see massive improvements in WEEKS, not years, follow that impulse and sign up for your seminar today!

Just send an email to LDWold (at) Gmail.com and you’ll know more than anyone else about fitness and fat loss, have access to a world-class team of experts, get a TON of freakin’ sweet bonuses, and finally have the body you want – totally guaranteed.

I can’t wait to see you on November 7th, from 1 – 5pm.  It’s going to rock.

~ Luke

PS – My gym is located at 5680 Morgan Mill Rd, just turn south onto Deer Run Road, then take a right onto Morgan Mill.  Big yellow building on the right hand side of the road.  In fact… it’s the ONLY building on the right hand side of the road!  See you there!

PPS – If you already know everything you need to know to have the body you want, maybe this isn’t for you.  But that’s the only reason I can think of for missing out on this, since it’s totally guaranteed!

I get a lot of emails that go like this: “I did cardio and starvation diets for years and now my metabolism sucks, what do I do?!?”

What do you do with a wonky metabolism?  Can you ever fix it?

Heck yes!  I’m handing this post off to my buddy Tom so he can answer this question.

Oh, and if you’re curious about Tom’s credentials, here’s his picture:

How To Repair A Damaged Metabolism
By Tom Venuto, NSCA-CPT, CSCS
Burn The Fat

If you’ve caused metabolic damage as a result of following starvation diets or losing weight too rapidly in the past, it can be extremely difficult to achieve any further fat loss at all. The good news is, metabolic damage can be repaired. All it takes is the right combination of metabolism stimulating exercise and metabolism stimulating nutrition (NOT just a diet), all done consistently over time.

The big irony is that most of the diet programs that claim to help you get rid of excess weight, only end up making it harder for you in the long run because they use harsh metabolism-decreasing diets and not enough exercise (almost never any weight training).

Starvation Diets Mess Up Your Metabolism!

It may take a little longer if you have really messed things up with severe starvation dieting in the past, especially if you’ve lost a lot of lean body mass, but it is never hopeless. Anyone can increase their metabolism.

Most people get an almost immediate boost in metabolic rate when they start the Burn The Fat program. However, the results are not going to be “overnight.” Give it a little time…

Within 3 weeks your metabolism will already be more efficient. Within 6-8 weeks, it’s burning hot. Give me 12 weeks of consistent diligent effort, sticking with all the metabolism boosting strategies I teach, and your metabolism really will become like a turbo charged engine, and I’m not exaggerating when I say that.

What’s most important for upping your metabolism is CONSISTENCY in applying the Burn The Fat nutrition and training principles every single day.

That includes:

* Meal frequency: eat 5-6 small meals per day
* Meal timing: eat approximately every 3 hours, with a substantial breakfast and a substantial post workout meal.
* Sufficient Caloric Intake: maintain a small calorie deficit and avoid starvation-level diets (suggested safe levels for fat loss: 2100-2500 calories per day for men, 1400-1800 calories per day for women; adjust as needed)
* Food choices: Select natural, unprocessed foods with high thermic effect (lean proteins like chicken, turkey, egg whites and fish are highly thermic, as are all green vegetables, salad vegetables and other fibrous carbs)
* Cardio training: Push up the intensity a bit if you really want to get a metabolic boost. Walking and low intensity cardio is fine, but higher intensity is more metabolism-stimulating
* Weight training: The basic exercises that include the largest muscle groups or even call into play the entire body as a unit (squats, front squats, split squats, deadlifts, stiff legged deadlifts, overhead presses, all kinds of rows and core-activation exercises) will have a much greater metabolism stimulating effect than isolation exercises (concentration curls, calf raises, etc)

The weight training is extremely important in cases of “metabolic damage” because this is the stimulus to keep the muscle you have and begin rebuilding new muscle tissue, which is the engine that drives your metabolism.

The men don’t usually have a problem with the weight training, but I still hear women say they don’t want to lift weights as part of their fat loss programs. Well, people who wont lift weights can expect a very, very long metabolism “repair process” if they achieve it at all.

Consistency is the key.

Nothing will undermine the “re-building” of your metabolism like inconsistency. If you stop and start, or skip meals and workouts often, you will not even get off the ground.

After your metabolism is back up where it should be, it takes continued “stoking” of the metabolic furnace to keep it there. Once you get your metabolic engine running, you’ve got to keep feeding it fuel or the fire will die down.

Picture an old fashioned wood burning stove…

Imagine you’re in a cabin up in the mountains in the winter. It’s cold in there and you want to keep the cabin warm. Can you achieve this by feeding the fire once or twice per day? Nope. Not enough fuel to burn, so not much heat is generated.

What if you just toss an entire pile of wood in the stove all at once? Will that work? Nope. Lots of fuel, but can’t all be used at once… it just smothers the fire and the excess just sits there.

How about if you throw some tissue paper or crumpled newspaper in the stove, will that work? Nope – too quickly burning.

You have to keep putting small amounts of wood (the right type of fuel) on the fire at regular intervals or the fire burns out.

It’s also difficult to get the fire lit again. In the case of metabolism, it’s like going through that initial few weeks of overcoming inertia all over again.

Your goal is to get your metabolism burning hot and keep it burning and this cannot be achieved by missing meals, missing workouts or with sporadic, infrequent training.

I have only seen a handful of cases where all these things were done properly and there was still a longer “repair” process.

For example, one case was former ballet dancer. At 5′ 5″, she was previously 110 lbs and had increased to about 145 or so. She didn’t want to reach her previous 110, but find a happy medium of about 125 lbs.

I figured with 20 lbs to cut, this would be a simple and predictable process, but she had a challenging time (and I didn’t know why at first).

I later found out that she had been anorexic and bulimic for many years. This had caused a lot of damage, and although she did reach her goal, it took about twice as long as we had anticipated.

The good news is, even in this extreme case, the same nutrition and training principles worked! It just took a little longer. And by the way her program included some serious training with free weights and she ate a lot more (clean) food than she had ever eaten before. No “starvation!”

That’s the power of burning the fat and feeding the muscles… Trying to starve the fat with crash diets is what causes the metabolic damage in the first place!

If you’re interested in the healthy, sensible way to take off the fat, while keeping all your muscle and actually increasing your metabolism in the process, then my Burn the Fat, Feed The Muscle program can teach you how. No gimmicks or false promises. Just the truth – you have to work at it and you have to be patient.

——————————————————–

Thanks Tom!

So it boils down to just 2 simple things to fix your metabolism:

1. Eat sensibly
2. Exercise

That’s it!

Talk to you soon

I was amazed by how many people responded this post: 5 Ways To Lose 5 Pounds By Halloween

And surprisingly, a lot of people thanked me for telling them to cut out wheat and grains.  I had no idea so many of my friends have to follow a celiac diet!

See, even if you don’t have a gluten sensitivity (i.e. an intolerance for grains), it’s a smart move to avoid grain products.

The tricky thing is that almost EVERYTHING you can get in a grocery store is chock-full of grains.  They even put it on the boxes!

Our American food industry is sloppy and exploitative.  They use the cheapest ingredients to make foods that are extremely complex blends of allergens from all over the planet.

If you’ve developed a gluten sensitivity from eating this garbage they’ve pimped out as “healthy”, your intestines have probably suffered MAJOR physiological  changes.  That’s why so many people have problems absorbing vitamins, minerals, and nutrients from their food.

Anyone who has eaten a lot of grain products is more likely to develop food allergies and other autoimmune syndromes.

Celiac Body Type

The cool thing is that what I’m about to tell you will help YOU avoid celiac disease, reverse celiac, and avoid allergies and autoimmune diseases.

PLUS it will lower your systemic inflammation, make you leaner, give you more energy… Heck, it will do everything but detail your car!

Alright, here’s the first thing you need to know:

Go Low Carb!

Cut out high-glycemic foods like rice, wheat, breads, pastas, etc.  No added sugar or starch.

Most of your carbohydrates should come from fruits and vegetables.

I’ve had lots of people say, “But I NEED pasta!”

If you NEED pasta then you’ll have to get used to bloating, food allergies, and all of your pants being too tight.

Up to you.

Add Vitamin D

Most people are deficient in Vitamin D.  Know why?

Because your body can only make vitamin D from sunshine if you don’t suffer from inflammation.

Take a vitamin D supplement and probably a vitamin A supplement as well.

Vitamin D deficiency can lead to chronic pain, cancer, osteoporosis, high blood pressure, tooth decay, multiple sclerosis, and memory loss.

Eat Wild Meat!

One of my friends has sampled just about every performance enhancing drug there is.  Guess what he said made the biggest difference in his health, looks, and energy levels?

Switching to grass fed and wild meats.

Corn and grain fed animals have much higher levels of omega-6s and cause inflammation.

Something interesting I learned at a nutrition seminar: Wild beef has all of the good omega-3 fats that wild salmon has, while FARM-raised salmon has all of the UNHEALTHY fats that grain-fed beef has!

Have you ever been to a fishery?  The food they feed them looks just like cat food.  Gross.  I don’t want to eat anything that was raised up on cat food.  Do you?

And did you know that eating red meat doesn’t lead to diseases?  Rather, it was the high carbs eaten alongside the meat that caused inflammation which caused heart disease.

An interesting aside is that statins decrease heart disease because they lower INFLAMMATION, not because they lower blood fats…

High Fructose Corn Syrup + Trans Fats = Fat and Swollen Belly

These two chemicals should be avoided by everyone who wants a hot body.

And both high fructose corn syrup and hydrogenated oils (trans fats) are very inflammatory and cause all sorts of havoc in your body.

Don’t eat any foods with these two listed as ingredients.

Vegetable Oils Will Get You….

Most vegetable oils lead to lots of inflammation in your body.

If you’re trying to lose weight, get healthy, and have more energy, vegetable oils will burden you down.

Stick with olive oil and butter.

For both looks and health, saturated fats are safer than vegetable oils.

An interesting study I looked at the other day showed replacing whole wheat carbs with saturated fats calorie for calorie cut risk for cardiovascular disease in HALF.

Go Fishing

Since EVERYONE needs more omega-3s in their diet, you should be eating more wild fish.

(Remember, farm-raised fish are corn fed and have reduced omega-3s)

In fact, with the prevalence of Omega-6s in our diets, it’s nearly impossible to get enough omega-3s from diet alone.  That’s why I recommend that all of my clients take a fish oil or krill oil supplement.

For normal strength fish oil, I start people off with 1gram per 15pounds of bodyweight.  And it goes up from there.

I’ve had athletes taking up to 40grams per day, so no whining about taking 6 pills a day!

In Conclusion

It’s pretty freaking sweet that an anti-inflammatory diet for people with celiac disease turns out to be a LOT like a good fat loss nutrition plan.

You’ll get lots of vitamins, low sugar, low carbs, more healthy fats.

The only MAJOR difference for celiacs would be the avoidance of their individual food allergens (some celiacs can’t have eggs, for instance).

And if you’re ever confused, just remember: GRAINS SUCK!!