Welcome to my blog!
If you have any questions about your overall fitness, nutrition and wellness plan.....I'd love to hear them!
And remember....each and every day is about giving your "personal best." Keep up the awesome work!
And remember....each and every day is about giving your "personal best." Keep up the awesome work!
74 Comments:
Robert:
Can your book help someone like me who has been on Prednisone for more than a year? I have recently stopped taking Prednisone and substituted it with a nature form of the medication.
Prednisone is associated with my 50lb weight gain. I eat healthy now I want to start an exercise program in conjunction with my diet.
I bought your book yesterday and it is great. Question about the menus...I like to buy things and be able to repeat menues for my lunches. Are the menues interchangable or can you repeat a day again? I am on a budget and it is just me and my husband, so usually there are leftovers and then I don't cook the next night. I know changing menus is a good idea because it creates variety, but I know I do better when I don't need to cook everynight and I can put leftovers in the microwave. I guess long blog short is...can I repeat a daily menu? One other question..can the nonfat milk being interchanged with nonfat soy milk.
Hi Angiep,
Thank you for writing in! Yes....this book can help you to achieve your goals. Smart exercise, my Nutritional Life Plan, proper rest and handling stress can move you towards making the best of your individual metabolism and being the best you can be.
Keep me posted on your progress....and enjoy the program!!
Best in health,
Robert
Hi ha5897,
Yes, you can repeat the menus. I put those in as guides to help readers along in meal planning. Stay with the general outline of My Nutrtional Life Plan and you'll do well. And yes....you can sub in soy for the nonfat milk. Get the lowest sugar content soy that you can find.
Enjoy your success!
Robert
I noticed that your book does not mention the best time to exercise. Is it in the morning before you eat? Whenever you can? When would the optimum time be?
Thanks for a wonderful book!
I am a long time exerciser, but having turned 43 and become about 20lbs overweight, just exercise doesn't work anymore. I joined Weight Watchers and am exercising, but I have an issue with my exercise...I usually feel that unless I am going gung ho and all out, it will not work, but my body is feeling the pain of too much impact and stress. I want to simplify it up so I can continue to do this for life. So I started walking and now would like to simplify my weight lifting...That is why I bought your book, BUT I am concerned that the weight lifting moves you have in your book, won't be enough to reshape my body, they seem so simple and easy...Please help me retrain my brain !
Dear Anonymous,
The best time to exercise is ultimately when you're schedule permits. Optimum time would be first thing in the a.m. within 45 minutes of waking...then have your breakfast. A time that I don't recommend is right before bed...as to impede restfull sleep. Do your best to get your workout in the morning....if not then.....then work it in to your schedule so you have at least 2 to 3 hours to spare before you go to sleep.
Best in health!
Robert
Hi Robert
I ordered your book and can't wait to get it. I am 53yo nurse with 2 knee replacements that has a sit down job (bad thing). I have been up and down in weight all my adult life and recently lost 50 lbs but am stuck and want to lose approximately 50-60 more. I walk for exercise, garden and climb the stairs at work but I don't go to a gym. The 3 hours of exercise a week sounds great to me but I am concerned about what it entails. I am not supposed to run with my knees although I'd like to (I like being active). I am also concerned that the calories you suggest may be more than what I had been eating to lose the first 50lbs, 1000-1200.
I'm glad you have this blog because I am doing this on my own and maybe I will have someone to connect to that knows what to do.
Thanks
Marji
Hi Anonymous,
Keep in mind that the exercise program in the book is all about achieving your "personal best"....every workout...whatever your best is on that given day. It's about reaching the top of your individual fitness level.....and building upon that. That said..... go "gung ho and all out" on your workouts. Find activities that you can achieve this level....safely. You can do your "sprints" in the pool, on a stationary bike on the Deluxe Exerciser...or any piece of equipment or venue that you can find that works for you. Double check pages 152 to 159 again for more detail on this. I can't emphisize enough the importance of the fact that your "personal best" what ever level that may be at this point is definately enough....and you can build on this through time with this program.
The strength training is very straight forward. ANY strength training program entails pushing, pulling, pressing and rotational motions.....from the most advanced to the very basic. The only difference between any program is the amount of resistance used and the volume of work performed per workout. So as you move to higher levels of fitness....notice that the programs through the weeks entail more volume (sets/reps) and encourage you to challenge yourself. Then...in chapter 7 the programs get more specialized and more challenging.
Enjoy the book and all that it entails.....and please keep us posted on your progress!
In great health, Robert
I am 48 yrs old and have lost 80 lbs--need to lose about 30 more. I have never exercised --just a lot of walking. my arms and the area just above my knees are very saggy ( Just like Julie's from the Dr Phil show.Is it possible to correct this with exercise ?
Dear Swilliam,
If you have never done any strength training....you should have great success with implementing this into your life with consistency. Strength training builds and develops the active fat burning muscle that you need to burn fat 24/7. As I say in the book....muscle dictates metabolism....it runs the show.This can help with your concerns as well....and give you a more "toned" look.
Enjoy the program and keep us posted on your progress!
Robert
I have just finished reading your book and would love to have a buddy to keep me motivated. Is their a forum anywhere where others are doing the MOYM also? I will be 40 in August and need to lose 45-50 lbs.(not before August obviously) and just feel like daily motivation would be key.
Hi Robert
I watch Dr. Phil everyday and have seen you. I am very interested in your book but I have one problem. . . I hate to sit still and read. I've bought Dr. Phil's "The Ultimate Weight Solution" book but I don't want to sit and read it. I hate to sit very long. I am looking for a visual that I can watch. Watching will keep my interest more. Yes, I do know how to read, it is hard to keep my interest. Do you have any visuals on your "Makeover your Metabolism?" I do exercise everyday for at least 45 to 60 minutes. I have an airwalker, treadmill, weights and ab chair. Yes, I do use them. I love to exercise . . that is movement and I don't have to sit:) I am 57 years old and my stomach seems to get bigger. I hate it.
Your help is appreciated.
BJ in Ridgecrest
Hi BJ!
I don't have a virtual version of the book. It's a highly illustrated book.....so the amount of sitting time that it takes to read is minimal. You may want to read the book in tandem with The Extreme Makeover Weight Loss Workout for Beginners DVD that I hosted as well. Many of the exercises that are featured in my book are on this DVD. This way you get the reading in along with some visual instruction. There are some great nutritional and lifestyle tips that go along with the DVD as well. So....if you have the book and the DVD...you will be all ready to go!
Best in health!
Robert
Robert:
I just bought your book and am very excited about making lifetime changes. It'll be challenging to say the least (I love coffee). A couple of questions...I'm 49 and perimenopausal. I'm on HRT. At the onset of perimenopause, I went from being a pear to an apple. Is there anything else I need to do with the program to handle the change? Question 2: Any suggestions for sleeping well? Once I fall asleep, I'm okay, but if I wake during the night, I have a hard time getting back to sleep...my mind is racing and I feel like I can't get enough sleep? What about over the counter sleep aids? (i.e. Tylenol PM)
Dear Anonymous,
Thanks for writing in!
Make the best of all 4 aspects of the book: smart exercise geared towards your individual fitness level, The Nutritional Life Plan, proper rest and handling stress. If you can make the best of these aspects....then you will have success. This program works if you are perimenopausal or at any stage of life at whatever fitness level. I won't recommend any over the counter sleep aids. It's best to go with a natural source. There are many herbal teas on the market that will enhance restfull sleep. Check your local health food store for several that you can try. Incorporate deep breathing exercises before bedtime and try my de-stress stretch program in the evening to lower stress hormones. Cease any caffiene consumption after 1pm in the afternoon. If you can...drink exclusively decaf.....you'll be amazed once you get through the first couple days, how you'll rest.
Best In Health!
Robert
Hi Robert--My name is Julie, a young 47 trying to turn life around. I am in serious trouble and am requesting your help. Long story short, in the year 03 I was in good health, at a 120lbs and 5"2 when I fell down a flight of stairs which led to 3 knee surgeries thus far. Before my injury I was a hard working professional in a high level administration capacity. The injury and subsequent surgeries caused my metabolism to run haywire...I was absolutely saturated with pain meds and subjected to 2-years of recovery where I now weight 150lbs, which for me is very depressing not to turn heads as I once did and feel the self-confidence that goes with such. That said, in 2006 I began to feel even worse and sought medical testing--these test resulted in cholesterol at 450, high sugar levels, chronic pain, etc. I found that allowing the MD's to plow me with meds to be a no win situation and a way of life I did not want to settle for...At my very lowest and worst point...just when I was going to give up on myself completely, I stumbled upon your book at a local market...I have only had the book for 2-weeks and have already changed my diet, exchanged 5 hours of sleep for 7-8, workouts have been good, etc. In short, your book has given me the best 5 days since I stopped allowing the MD's to LEAD ME through their regiments of meds. I have dropped several already...Lexapro for depression, and an unnecessary secondary pain med. Currently I take a new pain med called Kadian 100MG CR 1tab 2X per day, which I plan to reduce to 1 shortly...its time released and very strong, but it does not cause any "high effect"--also, Lipitor 10MG, Zelnorm 6MG, Flurazepam 30MG-but in researching these drugs on the net I cannot ascertain if they are getting in the way of my progress, something I desperately need to know--because if they are I'd rather go to a nature form of healing...can you help? Please note, I AM NOT SEEKING MEDICAL ADVICE. Also, I would like to add that up until today my life for the past 3 years has been a living hell until I began to follow your book only 2-weeks ago. Yesterday I swam for 30 mins in the gym's pool and had fun with my 30 min workout, which I have you to thank for. Before your book I just complained A LOT and felt sorry for myself--You changed my way of thinking in only the first few pages...THANK YOU!
Hey Robert, I just got your book yesterday, and I'm already in chapter 4! First let me compliment you on how well-written it is. Your explanations of why I should exercise and eat this way are just enough without getting bogged down and overly-technical.
I am just getting back into treadmilling and working on starting the stregth-training as well, and trying to figure how to fit it all in as a stay-at-home-mom with young kids.
I did have one question about your section on metabolic afterburn. On page 20 you say "when oxygen is consumed at an elevated rate, energy is also being consumed at an elevated rate". Does that mean just breathing harder? How does asthma play into that? I have mild, allergy related asthma. So am I consuming oxygen at a higher or lower than normal rate due to the asthma?
I'm not asking for medical advice, just trying to understand how the consumption of oxygen burns energy I guess...
Thanks again for the great book - and the hope of being a fitter and healthier 'me'!
Leanne
Hi Robert,
I bought your book 5 weeks ago and I have lost a total of 8 lbs. since I started. I'm 31 years old and I just had my second child 5 mths ago. Even though I am careful of what I eat, drinking lots of water, and increasing my intensity levels week after week, I don't seem to be losing weight or inches the last two weeks. Am I doing something wrong?
Thanks, Kris
Hi Robert,
Question: I have a stability ball and tubing. I would like to do my resistance workouts using both of these pieces of equipment versus using weights. Can you tell me what combination of exercises from the ball section and the tubing section that I can combine to customize my workout and cover all muscle groups?
You can just refer to the exercises as #1 and #2, etc. from ball or tubing section, that correspond with the numbers in your "Make Over Your Metabolism" book. Thank you so much! Love your book! Can't wait to get started!
Nancy
Hi Robert,
Question: I have a stability ball and tubing. I would like to do my resistance workouts using both of these pieces of equipment versus using weights. Can you tell me what combination of exercises from the ball section and the tubing section that I can combine to customize my workout and cover all muscle groups?
You can just refer to the exercises as #1 and #2, etc. from ball or tubing section, that correspond with the numbers in your "Make Over Your Metabolism" book. Thank you so much! Love your book! Can't wait to get started!
Nancy
Dear Robert: I mistakenly did a Blog. Thought that was how I write you. Anyway, I saw you on TV; very impressed. Will Get your book/dvd and see if I can do weights. Have a few medical problems but feel your book might help get me passed "doing nothing". Will write again. mrsgoodwork.
Hi Kris,
Send over 3 days of journals from the last two weeks. Include all exercise, all food intake, hours of sleep and general stress levels. Send them to my email address at rreames@robertreames.net
I will take a look at them and get back to you in caps over your journal. Let's try and move you through this plateau!
Best!
Robert
Hi Nancy....thanks for your email! As you can see....all of the strength workouts have the same layout structure. There is a pushing motion, a pulling motion, the squat or pressing motion along with a variation on the bridge, and then the floor core work. You can intermix both the tubing and stability ball work. Just make sure that you do equal amts. of pushing motions to pulling motions, same with the squats, bridges, ab crunches and supermans. And go with the sets/reps guides throughout chapter 6. For example; do the recommended amt. of Standing Tubing Chest Press....then follow that with the recommended sets/reps of the Ball Pull. Then go with the Tubing Squat Press, then the Ball Bridge. The idea being...that you stay with the same pattern in terms of exercises all the way through, you're just intermixing the different modes of resistance. This is great for variety!
Keep me posted on your progress!
Robert
Hi Mrs. Goodwork!
Be sure to write in with any questions you have about the Make Over Your Metabolism programs!
Robert,
I bought your book five weeks ago, read it in two days and stared it the next day. I have lost about ten pounds and feel great. I have deicided to train for the 5k race in Oct. for breast cancer survivers as I am a surviver of 8 years and have always wanted to do it. My qestion is how can I gain endurance for the run? because I feel my leg muscles start to tank out. Should I eat more protien? I have taken all refined surgers, saturated fats, trans fats, and hydr-fats, mainly most of the bad stuff out of my diet. I don't eat any red meat due to the hormones because of the cancer. I have other health related issues, mainly I have to keep my immune system up, so my diet and exercise at this point are very important to me. I can not have soy products as well. Thank you for your time and patience. Stephanie
Hi Stephanie...thank you for writing in and congratulations on your great results in the first 5 weeks!
Continue to follow The Nutritional Life Plan. You've made a great choice to take all of the refined and processed foods out of your daily nutritional plan. You can eat this way for life....and never feel deprived. You can also continue to eat this way on your way to training for the 5K. There is nothing that can replace a well balanced nutritional plan that contains generous amounts of all the major nutrients from good, whole real food.
As far as your training for the 5K, studies show that the interval "sprint" type training is the best overall way to condition your body not only for the short distance higher intensity work....but for long distance aerobic challenges as well. To prepare for the 5K continue to do the 3 days per week of Metabolic Burst Training. Increase your intensity in the coming weeks and really challenge yourself. One day per week(in addition to your 3 on the plan)....open up into a longer duration, less intense bout of cardio so that you can see your stamina improvements in the coming weeks as you get closer to October. Get plenty of rest....this is of the utmost importance when training hard. "Train hard and rest well!"
And thank you again for writing in to me Stephanie....you're an inspiration!! Please keep me posted on your progress!
In The Very Best of Health!
Robert
Hello Robert!
I love your book! I started the program a week after it was released. I have found your methods to be VERY user friendly and rewarding. Since I first began, I've only missed one day of working out. I am a true believer in this program and really do not want to change corse, however I am hitting a wall. I am 6 lbs. away from hitting my 150 lbs weight goal and it just does not want to come off. After rereading the back of the book, I plan on changing my schedule to M-W-F upper body and cadio and T-Th-S to thighs and abs. My question is do I also continue with portions of the tubing and body-weight workout that are not being met that day or is my new schedule concidered a complete workout? Thanks for all your help! Many who have noticted my new curves are now owners your book! Thanks again!
Hi Stephanie of Lachine!
Yes...your new schedule is a full schedule. The workouts in Chapter 7 are designed to intensify the initial programs in Chapter 6. Stay focused and keep working hard.....and you will achieve your goal. The new more intense schedule should easily get that last 6 lbs. off. Congratulations on such fantastic weight loss!! And the great thing is....you have now developed the habits and lifestyle to keep this weight off forever.....that is true success! Thank you so much for writing in.....you're an inspiration. Please keep me posted in the coming weeks!
Best in health!
Robert
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Robert:
I have been working out for the past two months and My BF has drop from 30 to 15. But I can't get it to go lower.I run 3 miles a day at the gym. I lift weights everyday and do my abs 3 times a week.It has been close to a month and know more changes.I had set a goal of 3 months to get a six pick. Don't you need to be at 8% to 10% to see your abs right?
Walt,
Thanks for your blog! 10 to 15% body fat for a male is the optimum range.....you are there! It's just matter of fine tuning at this point. Send over a detailed 3 day journal of both your workouts and meals to my email address: rreames@robertreames.net
I'll take a detailed look at it and give you feedback in caps over your journal. You do not have to be at 8 to 10% to have strong abdominal defination. It may just be a matter of increasing the intensity of your core workouts. Or it could be something in your meal plan. None the less....let's move you through this plateau!
Best!
Robert
Hi Robert,
Firstly I want to thank you so much. I have just started reading your book and I know the possible reasons why I have had trouble in the past losing weight ie: stress and lack of sleep from being a single mum. I just wanted to ask one question, "Is there anything else that I can eat in place of eggs, I have never liked eggs and cannot even bring myself to eat them". If you can answer my question that would be really great as I am eager to changing my metabolism to a more healthier one.
Kindest Regards, Tina.
Hi Tina...and thanks for writing in!
You can substitute any one of the proteins listed on the listed of Sanctioned foods for The Nutritional Life Plan. I put the 28 day meal plan in there as a guideline. It does not need to be followed exactly to the "T". As long as you get your 5 meals in per day, have a complete protein at 4 of the 5 meals, get plenty of good fresh veggies and fruits (nonstarchy carbs) and stay clear for the most part from refined and processed sugars and carbs....you will do great!
Please keep me posted on your progress....best in health!
Robert
I am 53 and have had a hystorectomy and have been really thin all my life until I hit my late 40's. I have tried just about everything there is and nothing is working....I am very active, but I don't do a real excercise program...I walk all day long at work and at a very fast pace. I do watch what and how much I eat....can you suggest any thing that will help me.
Hi Robert,
I just bought your book and am excited to get going on the plan. The problem is that I have tried at least 5 other well-known programs over the past few years and I haven't been able to lose any weight. I have an underactive thryoid and am wondering if this program has helped others with the same problem.
Thanks for your help.
Anonymous,
Thanks for writing in. Ask your doctor to do a full thyroid panel for you. This can be easily treated by your physician through medication and supplements. Each case is individual....so it's important for your physician to treat you directly. You will be amazed at the results once your under active thyroid is treated.
Enjoy the program....and keep me posted on your results.
Best in health!
Robert
I love your book, and I am starting the exercise program now. Will this being my Trighycerides down. Can I still have some chocolate? I am a women and I want CHOCOLATE!!! Thanks for a simple to understand book.
Robert,
I Have read your book and am starting to incorporate the exercises and food suggestions into my days. I would like to buy the exercise ball but am not sure what size is correct. I'm 5'2" tall. Can you calarify which size would be best?
Sherry
Dear Anonymous,
You should definately see a vast improvement in all bloodwork by following the program. Choclate is not on the plan. You'll find that when you begin consistently eating balanced meals on a daily basis....your cravings will subside. Your desire to make healthy choices will take priority.
Please keep me posted on your progress!
Robert
Hi Sherry....sounds great1
Check the chart on page 77 for ball size recommendations. Some companies stability balls can vary in size but he 55cm should work for you.
Enjoy the program...and please keep me posted on your success!
Robert
Robert:
Thanks for the good book. I am almost three weeks into the workout. I am feeling more energetic and I am feeling compelled to make better choices about my diet. However, I have noticed that some morning when I excercise I feel very poor afterwards for about two hours. My routine is I getup, drink a glass of water, get a banana and eat it during my warm up walk. Then after the excercise I shower and then usually eat a bowl of raisin bran and drink a cup of green tea. When I get to work I sometimes feel dizzy or lighthead and sometimes a little nautious. Can you give me any insight on what is happening or how to deal with this?
Thanks,
Hi Robert;
Ihave been on Hydrochlorothiazide 25 MG TPUR for blood pressure and then my doctor added Toprol XL 50 MG tablet SA AST. Before adding the Toprol I was getting my weight down but after I started taking the Toprol XL I actually gained 9 pounds. I asked my doctor about it and he said it should not cause weight gain. The info attached from the pharmacy says it can cause weight gain. What is your take? I am 64 years old, a personal trainer and a group fitness instructor and I need to lose that 9 pounds and a few more. What should I do to lose it?
I want to use your book. Thanks,
Fit PT
I am 61 year old woman who is on hormone replacement for hot flashes.
Will being on these hormones slow down my weight loss? I just bought your book today and can't put it down. It all makes such sense. Can't wait to get started.
K
I love your book, and have already started! I have hypothyroid, and found working with a personal trainer along with diet, and cardio, I was able to lose almost 2 pounds a month! Even though my lab work says my thyroid is within normal limits, working out 5 times a week only lets me stay at my present weight! Can I take your plan up another level in exercise to help me lose 40 pounds before 2 1/2 years??
Help
Fit PT,
The information that I see does not indicate weight gain as a side effect for Toprol XL. That said...different medications will elicit different responses for each individual. Losing 9 lbs. should not be a problem. My book and programs deal with the 4 major aspects of metabolism; exercise that develops and keeps lean fat burning muscle, my nutritional life plan, proper rest and stress mgmt. If you make the best of these 4 aspects....you will succeed. If one is off...then you will not be functioning at your optimum level.
Please keep me posted on your progress....and thanks for writing in!
Best in health,
Robert
Hi Karon,
I've worked with people on hormone replacement....and it actually accelerated the weight loss process. If you make the best of these 4 aspects of metabolism; exercise that develops and keeps active fat burning muscle, my nutritional life plan, proper rest and stress mgmt....you will succeed!
Please keep me posted. Best in health!
Robert
Dear Anonymous,
Take the information presented in my book....and apply it to your current abilities and goals. Take a look at the nutritional plan as well as the information on sleep and stress as well. The 4 aspects of metabolism covered in the book; exercise to develop and keep active fat burning muscle, my nutritional life plan, proper rest and stress mgmt. should lead you to your goals. Please keep me posted on your progress....in great health!
Robert
I bought your book this weekend and have started the steps. I can't lift over 25 lbs. because I have had pelvic reconstructive surgery because of prolapsed organs. How should I approach the resistance training?
Can you recommend a heart rate monitor and pedometer? I didn't see any in your store. Thank you.
Hey Robert, I've just finished up reading your book and plan to start the program this week. I was putting my menus together and was a bit confused about a couple things. In the book it says to have protein at 4 of the 5 meals. Looking at the menus in the book however, the snacks don't seem to include proteins from the "sanctioned foods" protein list. I assume that other foods such as cottage cheese and yogurt count as a protein, but this was not specified. What guidelines can we use to pick proteins that are not on the list?
Also, I didn't see where the amount of "thin fats" we should consume was listed? How many servings and how much is a serving?
Thanks for any feedback you can give
>>>>Bill
Anonymous,
I recommend the Mio strapless heart rate monitor. If you can't find one of these in your area....the Polar heart rate monitors are a great product as well. As far as pedometers....Sportline makes a great one and is sold in many sporting good stores nationwide. Any of the pedometers in the $15 to $20 range that are sold in the sporting goods stores across America will work well.
Best in health!
Robert
Hi Bill,
Check in The Sanctioned Foods on page 211 under Calcium Rich foods....there you will find many of snacks on the 28 day meal plan including yogurt and cottage cheese. Check also on page 218 for information on serving sizes for the "thin fats." Go with one to two servings per day.
Please keep me posted on your progress.....best in health!!
Robert
Robert--
I was doing really well with the metabolic burst training while the weather was good and my son's naps were conducive to the stroller. However, family situations (and personal interest) have changed such that I'm having a hard time getting outside or to a gym to workout. Do you have any interval exercise videos/DVD's that you can recommend for workouts in my living room? I have an old step that I can use, but when I need some more variety in my workouts than what I currently do.
Thanks in advance,
Kari
Hi Kari,
Try the Extreme Makeover Fitenss; Weight Loss Workout for Beginners DVD that I did for Buena Vista Home Video. You can order it on Amazon.com. This DVD provides workouts that you can gear towards your desired intensity levels on a given day. This was shot in Maui....and geared totally for an in home workout. Give it a try....and keep me posted on your results!
Best in health,
Robert
I borrowed your book from the library and then bought one of my own. I understand your concept and believe it is something that I can follow. Here is a bit of my background and my question. I gained weight when I became pregnant 11 years ago. Before that I was not even close to being heavy, quite the opposite. Last year I lost about 40 lbs and only had 10 to 15 left to lose to be at my goal weight. At this time my doctor put me on a medication for thyroid and one for my migraines, which was really an anti-depressant. They both were later found to be unneeded but I have gained a lot of weight because of them. I now have 70 lbs to lose and have been told by another doctor that my metabolism is messed up. She said that I am just going to have to work twice as hard to lose the weight this time. All this weight was gained in the first 3 to 5 months on the medications. Will your concept help this? I am having a hard time trying to figure out what to do from here. Thank you.
Dear Firephoenix,
You can absolutely meet and surpass your goals on this program. Keep in mind that this is not a diet, nor a temporary plan. This is a realistic plan and perspective that you can have for life. You'll do this right once.....and never have to do it again. You will also aquire skills and information that will always help you to keep the weight off. It's a total plan for making the best of your individual metabolism.
Please keep me posted on your success.....get it in your mind that you absolutely will not fail and you WILL succeed!
Best,
Robert
Hi,
I bought your book this past weekend and I am very excited about it!! I work 3-11:30 p.m. 3 days a week and usually don't get to bed or asleep before 12:30 or 1:00 a.m. and I have to be up at 7:00 a.m. to get my kids off to school. I work at a hospital and it is not possible for me to work another shift. My husband works first shift and this schedule works best for our family. Is it benefitial to just get the longer sleep on 4 nights a week? I try to get to bed by 10 or 11 on the nights I do not work. I also go to school part time during the day. I have about 40 lbs to lose and I am commited to every other aspect of your program.
Hi Patty,
Absolutely....maximize your rest on the days that you do not work. Even on the workdays....looks like you're still getting 6 to 6.5 hours of rest...so this will work....especially if the sleep is deep. You can take naps during the day as well....even short naps make a big difference. You're going to do very well with this program.
Please keep me posted on your progress.
Best in health!
Robert
Hello Robert:
I have purchased and read your book cover to cover. Excellent! I have been following your program for 2 weeks now with a few set backs, but nevertheless still pushing forward. Anyway, here's my question. I talked with a personal trainer today who states that the Metabolic Blast is not enough. She states that you have to do cardio for a min. of 40 minutes to get into the fat burning area. I have read the reseach that backs her theory. It's older...can you point me to the research that backs your theory? I much rather exercise effectively than longer....
Thanks
MLN
I recenly purchased your book and was wondering if all the plans and forms were in a PDF format for downloading and printing for a journal?
MLN,
Thank you for your blog. You can look up Dr. Len Kravitz's research on EPOC. Just Google his name....and you can find all of his research. (excess post oxygen consumption) Also, you can take a look at Dr. Mark Smith of Colorado State University's work as well. You can find some of his research on www.xiser.com
If you look at the physiology and the principles of EPOC and oxygen debt....it's clear when you consider what is going on during the workout....and more importantly what happens post workout....that the intensity of your workout is overall the primary factor that induces fat utilization. EPOC plays a major role in your strength training as well.
Enjoy the program.....and keep me posted on your progress!
Best, Robert
Dear Anonymous,
At this point....I do not have the forms on PDF.
Best, Robert
Thanks for the info Robert. I will take advantage of the website and studies you have listed. I am passing your information to others along with your book. I am very pleased with the results I am experiencing and have started my husband on the program. Thanks again for sharing your knowledge!!!!
MLN
Thanks MLN.....keep me posted!!
Robert,
I gained about 30 pounds over the last three years. I admit that I wasn't eating the best for a while. Last year I went on the South Beach Diet and lost about 15 pounds without exercise. Over the holidays I gained five of it back. I continue to eat pretty healthy, lots of fresh fruits and veggies, no white starches, no soda or fruit juice, etc. I went back to the gym and have a pretty regular gym schedule now. I go in the late afternoons/early evenings. I usually do enough cardio to burn over 700 calories and have a bright red sweaty face. I then lift light weights for about 20-30 minutes. I have not lost one pound, while consumming less calories and buring around 3500 more a week than I used to. My weight stays in the same place. It's unwavering. I don't know what to do and I find I am getting very frustrated and depressed with that fact that I have put forth so much effort and seen little results. I do feel healthier and know that the exercise is doing good somewhere...but I don't see it on the scale or in my measurements...in fact I gained about three inches in my waist over the past four or five months. Do you have any advice for me, short of starving?
Robert! I have learned so much from you, and lost one third of my weight! Your book is so wonderful! It is easy to read, easy to use and understand, and it's given me and my family direction in our pursuit for a healthy lifestyle. I had no idea how much damage I was doing to our cardiovascular systems when I was buying the food that was on sale , or that I had coupons for. All the prepackaged foods, and fast food put weight on all of us and made us feel miserable. Then, you can along with the right information and it was like a lightbulb went off in my brain. Now, we sleep more hours, eat protein, fiber, whole grains, fresh fruit and vegies, and not all carbohydrates, and we are all exercising to build up our metabolisms and feel so much better. In one year, our lives have changed so much, thanks to you! I could never thank you enough. I recommend you and your book to anyone who wants to really lose weight the right way, and isn't looking for a doctor to cut it off for them, or a magic diet pill that indangers their health. You have proven to me that our bodies respond when you give them exactly what they need. Sleep, daily exercise, and fresh nutritional food. God Bless You. I have seen the light!
Robert,
I have completed the first eight weeks of your program, and feel great! I want to start doing split routines, as well as incorporating the medicine ball and ab routines during the week. I noticed some of the excercizes in the medicine and ab routines work the same muscles as either the thigh toner or upper body routines...and realize that you're supposed to wait 36 hours before working an area of your body again. What would be a good schedule for the next 4 weeks?
I've read your book and I'm stuck. I have not lost any weight & I have not gained. I exercise 5 days a week with dumbbells or tubes and I have a work out ball. I am also doing the metabolic burts ( usually ) twice a week. The other days I walk for 20-25 minutes. If it is raining I use an elliptical machine. I try to get 7hrs of sleep a night.
My food intake consists of low carb, fruits and vegetables. I also drink a protein shake for my afternoon snack. Why am I at a stand still?
Cj
I am Cj...I just sent you a question about why I am not loosing weight. I need to tell you that I am 46 yrs young - 5ft. 7in - weigh 170.
Thank u,
Cj
Robert:
My daughter has gluten allergies and cannot eat any wheat products. We have substituted with rice bread or rice products. I have seen significant weight gain from this choice and have cut back bread to two pieces a day. She eats rice pasta as well but I'm trying to make her stick to lean meat, vegetables, and fruit. Any other suggestions? She is only 12 but I would say 20 pounds overweight. She swims 3x per week, horseback riding 1x per week, and now I am forcing her to go for a walk with me everyday. I feel guilty because people say if you focus on weight problems with children to early, they can become obsessed with their weight. What do you think?
I've always eaten alot of veggies.
Now I have ulcerative colitis and veggies make me so sick I can't leave the house. I can eat whole wheat bread, but not alot of other whole grains.
What do all we fat people with chrones, ulcerative colitis , etc do?
Please advise me about the green tea that you would recommend...everyone has green tea now, but I don't know what to look for. Is Lipton at the regular grocer OK or do I buy a specific brand?
Hi Robert,
I just picked up your book and am excited about getting started. I lost 45 lbs on Weight Watchers a few years ago, but have gained 20 of it back. I exercise a lot...like 1-2 hours 6-7 days a week. Will going down to only 3 hours a week really benefit me?
Thanks!
Mary
i saw your interview on fox news today.you were talking about salad dressings.is italian dressing better than ranch or thousand island dressings.i like flavor but not straight oil on a salad.and what about a small amount of water packed tuna on a salad?
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