Program
Weight loss
Would you like to lose 40 pounds in 90 days?
Yes? Then you have come to the wrong website. 95 percent of diets work in the first 90 days and then fail over the next 6-9 months. If it took you 30 years to gain the 40 pounds, they are not coming off and staying off in 90 days, unless you’re using Semaglutide, which has its own very serious issues.
There’s a better way.
For the rest of us, we can lose weight slowly and work to keep it off. It’s not a crash program. It’s a new lifestyle. It consists of small, incremental changes that aren’t too different from your life today, but the little differences add up. So let me ask again:
Would you like to lose 10 pounds in 90 days and keep those 10 pounds off forever?
Yes? Then you have come to the right website. The first 1/3 of the work is losing the weight. The next 2/3 is keeping it off. Once you’re sure you have control, you can push on and lose another 10 pounds that will never come back.
If you do it right, you can lose 40 pounds in two years and keep them off. Stick with me and I’ll guarantee the weight you lose stays off. Talk with me about my money-back guarantee.
Strategy first
If you ask any dietician or nutritionist, especially a certified dietitian or nutritionist: “What’s the healthiest diet?” and he/she starts answering, giving you a lecture on what a “healthy diet is,” possibly mentioning a “Mediterranean diet,” or a “low-carb diet,” or a “low-fat diet” — just leave. There’s only one answer to that question: “I would need to see your bloodwork, understand any pre-existing conditions, and learn about your exercise and diet history before I could recommend any kind of diet for you.”
Strategy first. And that means I need a recent blood test. If you don’t have one, I’ll send you a sheet with the tests I want.
You can’t lose fat and gain muscle at the same time. When you read about people doing this, you are reading marketing material. First, you lose the fat. Then you change and add muscle later. We want to target your body fat percentage in the 15 (men) to 25 (women) percent range. The longer you've been fat, the longer it will take to lose and keep it off. You’ll need a combination of diet, exercise, and supplements. We'll design a sensible weight-loss program and make sure you can stick with it.
The name of this game is consistency
If you are coachable and patient, I can get you to your goals. I won’t promise miracles. In fact, go with the person who promises miracles and then come back when that doesn’t work. You’ll need to set realistic expectations and plan on a slow, 180-degree transformation that has everyone wondering how you did it — over two years, not two months.
You'll get weekly individual instruction and feedback, we’ll track your progress, and you’ll keep your commitments.
Sample two-Year Weight-Loss Program
This program is for a 55-year-old man who is 40 pounds overweight, likely insulin-resistant, seeking health, independence, and functionality. For a woman, it would be similar but include hormone replacement therapy. The goal is to lose 40 pounds over two years (104 weeks, ~0.4 lbs/week) while building a sustainable routine. The plan uses a strict ketogenic diet (<20 g carbs/day) for fat loss and insulin sensitivity, incorporates cardio for heart health, resistance training for hypertrophy and strength, and balance exercises for functionality, prioritizing enjoyment to ensure adherence.
Year 1: Foundation (Weeks 1–52, Lose ~20–25 lbs)
Goal: Lose half the weight (~20–25 lbs, down to ~175–180 lbs), establish ketosis, improve insulin sensitivity (A1c <5.6%), and build exercise habits you enjoy.
Nutrition:
Strict Ketogenic Diet: <20 g carbs/day (e.g., spinach, broccoli, avocados), ensuring deep ketosis (ketones 0.5–3.0 mmol/L) for fat loss [web:7].
Protein: 1 g/lb goal body weight (~160 g/day, e.g., eggs, chicken, salmon, whey protein) to preserve muscle, per Dr. Mike Israetel [web:5].
Calories: 500–750 kcal deficit (~1,500–1,800 kcal/day for a 200-lb person), with 60–70% fats (e.g., olive oil, nuts) for satiety.
Meals: 3–4 meals/day (e.g., breakfast: eggs with spinach; lunch: grilled chicken salad; dinner: salmon with asparagus; snack: keto protein shake).
Supplements: Electrolytes (sodium, potassium, magnesium) to ease keto flu (e.g., broth, sugar-free electrolyte drinks) [web:7].
Hydration: 2–3 L water/day to support ketosis and exercise.
Exercise (Weekly Routine, ~3–5 hours):
Cardio (2–3 sessions, 60–90 min total, Enjoyable): Moderate intensity, chosen based on preference to boost heart health and burn calories [web:6].
Options: Brisk walking (parks, treadmill), cycling (outdoor or stationary), swimming, or group classes (e.g., Zumba, low-impact aerobics).
Example: 3x30 min walks (e.g., neighborhood stroll with music, ~150–200 kcal/session).
Intensity: Aim to sweat lightly, heart rate ~50–70% max (e.g., 90–120 bpm for a 55-year-old).
Resistance Training (1–2 sessions, 30–60 min total, Simple): Beginner-friendly to preserve muscle and build hypertrophy, tailored to enjoyment [web:5].
Exercises: Full-body, bodyweight or light weights (e.g., chair squats, wall push-ups, seated dumbbell rows, 5–10 lb weights).
Structure: 8–12 reps, 1–2 sets, 3–5 exercises (e.g., squats, push-ups, rows, bicep curls, leg raises).
Example: 1x45 min home workout (bodyweight circuit with music) or 1x30 min gym session (light weights, trainer-guided).
Low Willingness: Start with 1x15 min home session (e.g., 10 chair squats, 10 wall push-ups), increasing as comfort grows.
Balance Training (1–2 sessions, 15–30 min total, Fun): Improves stability to prevent falls, integrated into cardio or resistance [web:6].
Exercises: Single-leg stands (hold 10–30 s/side), heel-to-toe walking, or balance board wobbles.
Example: 2x10 min (e.g., stand on one leg while brushing teeth, or add balance moves to cardio walks).
Fun Factor: Pair with music or outdoor settings (e.g., balance on a park path).
Recovery:
Sleep: 7–9 hours/night, critical for fat loss, muscle retention, and insulin sensitivity [web:5].
Rest: 48–72 hours between resistance sessions; cardio can be daily if low-impact [web:5, web:6].
Stress: 10 min/day mindfulness (e.g., deep breathing, meditation app) to reduce cortisol [web:7].
Monitoring:
Weight: 0.4–0.5 lbs/week loss (~20–25 lbs by year’s end), using a weekly average to account for fluctuations.
Insulin Resistance: A1c (aim <5.6%), checked every 3–6 months; optional CGM for glucose trends [web:2].
Ketosis: Urine strips or blood ketone meter (0.5–3.0 mmol/L) monthly [web:7].
Progress: Waist circumference (aim for 1–2 inch loss every 3 months), energy levels, and exercise ease (e.g., more reps, longer walks).
Year 2: Refinement (Weeks 53–104, Lose ~15–20 lbs)
Goal: Lose remaining weight (~15–20 lbs, reach ~160 lbs), solidify habits, increase exercise intensity, and prepare for maintenance.
Nutrition:
Continue Strict Keto: <20 g carbs/day, 160 g protein/day, 500–750 kcal deficit (~1,400–1,700 kcal/day as weight drops).
Adjustments: If fat loss slows, reduce fats slightly (e.g., less oil, smaller nut portions) to maintain deficit, keeping protein high [web:5].
Variety: Add keto-friendly recipes (e.g., cauliflower mash, zucchini noodles) to maintain enjoyment [web:7].
Supplements/Hydration: Continue electrolytes, 2–3 L water/day.
Exercise (Weekly Routine, ~4–6 hours):
Cardio (3–4 sessions, 90–120 min total, Enjoyable): Increase frequency or duration slightly, keeping activities you love [web:6].
Options: Walking (extend to 40 min), cycling, swimming, or try new classes (e.g., aqua aerobics).
Example: 3x30 min walks + 1x30 min cycling class (~200–300 kcal/session).
Intensity: Maintain 50–70% max heart rate, or add 1 session with intervals (e.g., 1 min fast walk, 2 min slow).
Resistance Training (2–3 sessions, 60–90 min total, Progressive): Build hypertrophy and strength, adjusting to client comfort [web:5].
Exercises: Progress to light weights (10–20 lb) or resistance bands (e.g., goblet squats, bench press, lat pulldowns, leg curls).
Structure: 8–12 reps, 2–3 sets, 5–6 exercises, focusing on form.
Example: 2x45 min gym sessions (weights with trainer) or 2x30 min home workouts (bands, bodyweight).
Low Willingness: Maintain 1–2x20 min sessions, adding 1 exercise (e.g., dumbbell shoulder press).
In this year, we will add osteogenic exercise to begin building bone.
We will also work on motor units and plyometrics for fast-twitch muscles.
Recovery:
Same: 7–9 hours sleep, 48–72 hours rest between lifting, daily light cardio OK, 10 min mindfulness [web:5, web:6].
Monitoring:
Weight: 0.3–0.4 lbs/week loss (~15–20 lbs), reaching ~160 lbs by week 104.
Insulin Resistance: A1c (<5.6%), checked every 6 months; confirm stable glucose via CGM or OGTT [web:2].
Ketosis: Monitor monthly to ensure adherence [web:7].
Progress: Strength (e.g., lifting 15 lb vs. 10 lb), cardio endurance (e.g., longer walks), balance (e.g., 30 s single-leg stand).
Maintenance Phase (Year 3 Onward, Maintain ~160 lbs)
Goal: Keep weight off, sustain ketosis or transition to low-carb, and maintain a fun, balanced exercise routine for heart health, strength, balance, and hypertrophy.
Nutrition:
Option 1: Continue Strict Keto: <20 g carbs/day, 160 g protein, maintenance calories (~1,800–2,200 kcal/day, adjusted for activity). Ideal for sustained insulin sensitivity [web:7].
Option 2: Low-Carb Transition: Increase to 50–75 g carbs/day (e.g., berries, sweet potato) if A1c is stable (<5.6%), maintaining 160 g protein and ~1,800–2,200 kcal/day to support lifting and prevent fat regain [web:5, web:7].
Meals: Similar to Year 2, with more variety (e.g., keto desserts, low-carb wraps).
Monitoring: Weigh monthly (aim ±5 lbs of 160 lbs); check A1c annually [web:2].
Exercise (Weekly Routine, ~4–6 hours):
Cardio (3–4 sessions, 90–120 min total, Enjoyable): Maintain heart health with preferred activities [web:6].
Options: Walking, cycling, swimming, or group classes (e.g., spin, dance).
Example: 3x30 min walks + 1x30 min aqua aerobics (~200–300 kcal/session).
Intensity: 50–70% max heart rate, with optional intervals for variety.
Resistance Training (2–3 sessions, 60–90 min total, Hypertrophy): Continue building muscle and strength [web:5].
Exercises: Progress weights (15–30 lb, e.g., deadlifts, chest press, pull-ups with assistance).
Structure: 8–12 reps, 3 sets, 6–8 exercises, focusing on progressive overload.
Example: 2x45 min gym sessions + 1x30 min home workout.
Enjoyment: Join a lifting group or use music/playlists to keep it fun.
Balance Training (2–3 sessions, 20–40 min total, Fun): Sustain stability to prevent falls [web:6].
Exercises: Advanced yoga poses, balance board circuits, or outdoor challenges (e.g., trail stepping).
Example: 2x15 min (e.g., yoga class, balance during resistance cool-down).
Fun Factor: Try partner balance games or outdoor yoga.
Recovery:
Same as Years 1–2: 7–9 hours sleep, 48–72 hours rest between lifting, daily light cardio, 10 min mindfulness [web:5, web:6].
Monitoring:
Weight: Monthly checks to stay ~160 lbs.
Health: Annual A1c (<5.6%), blood pressure, and lipid profiles [web:2].
Progress: Track strength (e.g., heavier lifts), cardio stamina, and balance (e.g., longer single-leg holds).