How To Lose Weight in 7 Days With Ease

and get you from hiding to thriving!

Living on salad greens or depriving yourself of certain foods is neither an enjoyable nor a sustainable life-plan. Similarly, counting calories with mathematical precision is not fun for most people either. If you want to learn how to lose weight in 7 days using a holistic and focused plan that will preserve lean muscle and melt away body fat, then I wrote this article with you in mind.

How To Lose Weight in 7 Days

Can you Really Learn How to Lose Weight in 7 Days?

I realize I’m going out on a limb, but stick with me…

Here we go – another big promise for amazing weight-loss results in an unrealistic amount of time. Yeah right; been there, done that.

For starters I understand your skepticism, and I also get that we’ve all hit our saturation point with weight-loss gurus making huge claims for success. I’ve been in your shoes, have waded through conflicting fitness ‘dogma’ and, like you, ended up more frustrated and confused than when I started.

Here is some of the advice that I’ve followed in the past:

 “Low carb diets are the only way to lose fat and get strong.”

 “High fat diets with high protein (think primal / paleo) is the only way to get real results.”

 “Intermittent fasting for 16 hours and an 8 hour feeding window is the best way to get lean.”

 “Carb-cycling is the only way to lose stubborn body fat and make true strength gains.”

 “Eat only leafy greens and fatty cuts of meat but allow for a one hour eat-anything-you-want on Sundays.”

Believe me, I could go on. 

The fact of the matter is, most plans out there will get you some results in the short-term. The problem is that most of these plans are little more than ‘mental masturbation‘. See, losing weight is a numbers game: consistently eat fewer calories than you burn, and you will lose weight.

Listen, getting long-term results is not that complicated, but it does require a system… read on!

Let’s be real: Amidst our weight-loss efforts we’ve been shovelled our fair share of BS. Granted, there is a lot of solid information out there as well, but when the truth is diluted by self-serving ‘gurus’ and snake-oil pedlars, it’s difficult to separate fact from fiction.

I don’t know about you, but give me a solid plan that I can believe in and that I know I can get real results from, and I’m all in – 100%. But, to carry on for months to find your ladder is up against the wrong wall and you have little to show for you hard work… that’s just deflating. It kills our motivation, chisels away at our self-esteem, and leaves us continually feeling stuck.

Imagine if you had a Wellness Plan that would Virtually Guarantee Results… Would you be All In?

If living a healthy life was simply about having more information, we’d all be living fantastic lives. More valuable than delivering information, it is important for me to offer you something that is utterly actionable – something you can do right now.

For this reason, my goal is to provide you with tools that empower you to do more than just ‘think’ about your health and fitness. ‘Thinking’ is great, but by itself, doesn’t make for a good life; action is what will serve us and others, long term.

As such, I will be detailing a system that will make tracking your proper food intake a breeze, a complete 7-day workout program that will target your entire body, and a mental ‘blueprint’ to position you for long-term success.

That’s what we call being ‘Fit For Life.’

Here are 5 things you’ll learn in this post:

A bit about me and why I want to help you finally ‘get it’.

 The benefits of body recomposition versus simply losing weight.

 Why you’ve failed in the past and how you can succeed this time.

 Why dieting and calorie counting sucks and why my ‘anti-diet’ plan just works.

 Why a personal trainer and a gym membership is not necessary.

A bit about me…

Michael2008_2013If you’re new to Body Coach Canada, my name is Mike Whitney. I’m a father and husband, I work a 9-5 job in healthcare, I love the outdoors, have a wide range of hobbies and I’m a huge fitness enthusiast.

The last point wasn’t always the case.

The first photo was taken in the summer of 2008 – I weighed in at 179 lbs on my 5’7″ frame and well over 15% body fat.

I was depressed, stuck, tired of seeing little-to-no results, and I had a baby girl on the way. For any of you parents out there, I’m sure you’ll agree that few things put your life under the microscope more than bringing a new child into the world!

That being said, I was doing some serious self-reflection; I allowed myself to get lost in owning a home, working, renovating and eating / drinking unconsciously. Furthermore, even though I was going to the gym, in hindsight I had no idea what I was doing and had no concept of what eating healthy looked like.

The second photo was taken 6 months later – I weighed in at 143 lbs and ~8% body fat. Keep in mind, I had no knowledge of how to train up until this point, but I finally tapped into a system that works. Yeah, a tan helps, but I made some serious progress too!

You know when you find something out or learn something new that is so good that you just want to share it with others? It can be anything – a restaurant, a band that you love, a song that just moves you, a good book — when something is just ‘that good’, it’s in our nature to share it with those we care about.

Sharing with Others is Exactly How I got Started

My own results started a Domino-effect and began my passion for sharing what I’d learned about fitness and nutrition with anyone willing to receive it. Friends and family began asking me, “How did you do it?!”, and from there my passion just built into my fitness coaching business.

A few years later, I went on to earn my personal training certification as well as my specialized sports nutrition certification, but this was more to supplement my already working knowledge.

In short, our passion for empowering others to become the best versions of themselves and our client success stories are what have grown our business — credentials just look good on paper.

Moving on… Let’s get clear about ‘Weight Loss’

I need you to understand something:

If losing weight is your only goal, and at any expense, I want you to leave my site. I mean it. Seriously – go back to Google and find a 500-calorie-per-day diet and starve yourself – I promise, you’ll lose weight. I also promise that you’ll continue with your yo-yo dieting and that you’ll be miserable in the process.

Still here?

Alright – now we’re on the same page.

See, losing weight should not be your primary goal. In fact, losing weight is easy: restrict your calories to such a degree that you lose lean muscle mass and body fat (if you’re lucky), and you will lose weight.

For the short-term, this may work to drop the number on the scale; it may give you results for an immediate and superficial goal, like a beach wedding next month, but it will not serve you long-term.

Instead, you’ll likely continue on your path of failed dieting, ongoing frustration, poor health and potential metabolic damage (or more appropriately termed, ‘adaptive thermogenesis‘).

The Long-lasting Effects of Starvation Dieting and Metabolic Damage 

Research dating back to the 1980’s found that,

Diet-induced decreases in metabolism can extend to the period AFTER the diet is over. 

-Tom Venuto

In a 1989 research paper on The Lasting Effects of Low Calorie Diets by MD and professor of medicine at Oregon University, Diane Elliot wrote:

“Resting metabolic rate of our obese subjects remained depressed after massive weight loss despite increased caloric consumption to a level that allowed body weight stabilization.” [1]

This should not be your goal!

How to lose weight in 7 daysBody Composition is What Matters

If I had to speak on the one thing that we preach over and over to our clients, but gets repeatedly missed despite our best efforts and advice, it would be the discussion on ‘body weight versus body composition’.

Mike, I’m so frustrated! I’ve been exercising and eating clean but I haven’t lost any weight. What gives?

In most cases, when all things are being followed consistently, the body is simply undergoing ‘recomposition’.

To illustrate this, I want you to picture two women. Both are the same height, age and stature. Jane weights 130 lbs and carries 35% body fat. Sarah is the same weight but carries 20% body fat.

I See the Difference. Do You See the Difference?

Had Sarah obsessed over the scale, she’d be filled with anxiety each morning as she stepped onto the scale. She would ignore measurements, body fat percentage and overall body composition because she’s been misled her entire life into believing that the number on the scale is the tell-all for progress.

But, Sarah is a Smart Cookie!

By focusing on reducing her body fat while maintaining or increasing lean muscle mass, she has achieved the physique that she desires. Her clothes fit well, she is energized and she feels great!

Further, her lean body mass (LBM) is more metabolically active than fat. By increasing her LBM, she’s actually revving up her metabolic rate – all good things!

In short, two individuals at the same height and weight can have very different metabolic rates, based on their body composition. Does this make sense?

To summarize, while the scale is one metric to evaluate progress, it is the least important gauge for judging success. Measurements, body fat percentage, lean mass, how your clothes fit, your photos and how you look and feel trump the scale all day long.

Why You’ve Failed in the Past

First off, you’re not alone. Many programs out there are flawed in that they miss some very important components!

See, success is very rarely achieved by doing just one thing well. Lifting up weights and putting them down again is going to get you proficient in lifting heavy things – little more. Will this, in and of itself get you a great physique? I’ll wager not.

If you only ran 5 miles per day, would this give you the body of your dreams? Again, I will put money on ‘no’.

The fact of the matter is, if reaching your physique goals was as simple as doing one thing, there would be a lot more fit people out there. I don’t mean to criticize anyone running those 5 miles per day, or going to a spin class for 45 minutes multiple times per week; this is a great first step (and getting your body moving is extremely important), but it is only one piece of the puzzle.

If losing body fat, gaining lean muscle mass and achieving a physique that you’re proud of is top of mind, your success hinges on getting all things into alignment and working synergistically.

Is Your Current Fitness Plan a One-Legged Stool?

How to Lose Weight in 7 DaysImagine someone selling you a chair with one leg. It’s a beautiful chair – well built, solid wood, but it’s missing a few vital components.

What would happen if you sat in a chair with one leg? Really, this is no different than a fitness program comprised of only one part.

See, it’s not just about working out, or just about eating clean — it is doing all of those things properly and consistently.

Success is an equation and its result is always greater than the sum of its parts.

In the fitness world, that success equation looks like this:

Fitness plus nutrition plus support equals success

Exercise: Really, this can be anything – do something you love that gets your body moving, increases heart-rate and stimulates your entire body. Do this a minimum of 20-30 minutes, 5 times per week.

Nutrition: This part is key but is often overlooked. Get this part wrong, and all of your exercise efforts are in vain. However, get this part right, and you will compliment and maximize your sweat-equity in the gym. Now that’s what I call a solid ROI (return on investment).

Support is that missing link for most people and it can come from different sources — your spouse, a friend, or a support team or group can all become your support system. The thing is, it must come from somewhere and we need to keep ourselves accountable if we want lasting fitness results. Look, ‘life’ is going to happen; excuses are going to roll in; stress is going to show up; kids are going to get sick and it’s in those times that we need to remain accountable to someone so that we remain consistent!

Ready to Finally Succeed?

Recognizing the problems that many people face when getting started with their fitness, Heather and I wanted to create a complete program that covered all the missing links and at a price point that was accessible to everyone.

For about the price of your next fancy coffee, imagine a complete program that would:

 Offer a full 7 days of workout videos that target the entire body

Provide a simple portion-control nutrition plan with no calorie counting; and,

 Set you up with on online support system to hold you accountable and motivated.

7 Day Guide:
Your 7-Day Plan to Start Living a Fit & Healthy Life

How to Lose Weight in 7 Days


Think about that for a moment! For $7, you could receive:

  1. Seven days of workout videos that you can do from the comfort and privacy of your home.
  2. A complete nutrition plan that is broken down by portions for your specific weight-loss goals; and,
  3. A support system that you can reach out to any time.

Plus, we’ve designed this program so that you can repeat it week-to-week and month-to-month! Essentially, you could use this program exclusively and achieve amazing results.

As we wrap up, I just want to share a few last things with you…

Why Dieting and Calorie Counting Sucks

Counting Calories SucksThe word ‘diet’ immediately elicits thoughts of starvation plans and obscene restrictions. Even more daunting, the term ‘calorie counting’ feels like a lesson in algebra for many of us. It’s no wonder that proper nutrition eludes so many.

Some people are numbers driven – they get off on crunching the figures, balancing spreadsheets and tracking their nutrition with surgical precision.

This is great for some, but there is rarely a one-size-fits-all that suits everyone. Some of us are just wired differently, and there is no right or wrong here. The key is having options for those who are little more free flowing and want a plan that they can stick to for life. 

Having coached 100s of clients, we realize that some people just aren’t cut from the ‘calorie counting’ cloth, and that’s okay — it’s exactly why we created our 7 Day Guide, Your Definitive 7-Day Program to Start Living a Fit & Healthy Life!


My ‘anti-diet’ plan just works.

Imagine an extremely simple formula to figure out your calorie needs and then a complete grocery and recipe list to get you going for an entire week. If you have a set of measuring cups, you have everything you need to simply fill it, eat it, enjoy most foods you love, and start learning how to lose weight in 7 days with ease. 

You Don’t Need a Gym or a Personal Trainer

Really – you don’t. With minimal equipment, our program was designed to get you real results from the comfort and privacy of your own home.

Here’s a quick overview of the videos included in the program;

Monday Melt Cardio Blast
Total Body Tuesday
Wednesday Warrior Cardio
Thursday Throwdown
Furious 5s Friday
Saturday Special SuperSets
Sun Salutations Sunday

In summary, to learn how to lose weight in 7 days…

Our 7-Day Guide is literally Your Definitive 7-Day Program to Start Living a Fit & Healthy Life!

Learn More About Our Program here:


What did you think about our post,
“How to Lose Weight in 7 Days”?
Please leave your comments or questions below!


[1] Elliot, D. L., Goldberg, L., Kuehl, K. S., & Bennett, W. M. (1989). Sustained depression of the resting metabolic rate after massive weight loss. The American journal of clinical nutrition, 1, 93–96.

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  • I have been on and off dieting over 20 years and have not found a system that gives me consistent results without counting some sort of calories or other thing.
    You’re absolute right in saying that success is exercising, eating right and having the support behind you. This 7 day guide is exactly what I need. And what’s not to love when I can repeat the process? How much weight does an average person lose on the 7 Days Guide in the first week?

    • Hi Dinh. I understand where you’re coming from completely (as do many readers), and I believe this is where many systems are flawed. In addition to lacking one or two integral parts (generally support and/or nutrition), at best, calorie counting for the rest of your life is just not realistic. Instead, our focus is on measurable tracking that will lead into intuitive eating as a long-term goal.

      To answer your question, and while ‘weight loss’ is not our primary focus (but an eventual byproduct of body recomposition), strict weight-loss results vary from person to person. Someone starting with us at 200-300+ lbs may shed up to 10+ lbs in the first week.

      However, someone closer to their ideal weight may not see the scale move, but will drop inches and body fat. For the typical client with 20+ excess pounds, a loss of 1-5 lbs in the first week is quite typical. You’ll notice there is a lot of variability, but it really depends on an individuals start-point. I’m happy to answer any questions you may have.

  • What an informative blog post, thank you. Your site looks amazing and professional. You are so right about balancing nutrition, exercise and support for success. I wish you much success with your ventures and your amazing program. I am so impressed! Love your site and I am defnitely bookmarking.

    • Thank you for stopping by, Francine. We appreciate your comments and kind words! Best in health to you and yours!

      • You are very welcome.. Your site is informative and to the point.. I will defintiely be checking it out again..Thanks for your quick comment back, too..

  • Robert J

    This sounds like a plan people can really benefit from because it hits the problem at the CORE. There’s not any one thing to focus on that will give you success in the long term. You hit the nail on the head with the your 3 components of exercise, nutrition & support. It’s really a change in lifestyle that will help the changes stick for good!

    • I appreciate that, Rob. You’re spot on! To your points, we don’t want repeat clients – we want empowered clients that have benefited from what we offer. Referrals mean we’re doing something right! Thanks for visiting!

  • Lawrence Gregory

    Hello Mike!

    Where do I begin…

    Well first off, I’m going to have to remind you of how professional looking and rich in content your website truly is.

    Your writing style is phenomenal.

    Yes I cannot agree more with the success in terms of fitness – Fitness + Nutrition + Support

    I’ll definitely be a regular visitor here.

    Thanks =)

    • Thanks Lawrence :). I’m humbled by your comments and hope to see you as a regular! Cheers.

  • Hari Nirvana

    First of all, your body transformation that happened in 6 months, wow, man that really boggled my mind because you literally became a totally different man. I really want to change my shape like that and I think I have come to the right place.
    I completely agree with you that all of us always have a tendency to believe in things that appear complicated and simple stuff always seems to be less effective. That’s exactly how all these diet programs are fooling people; I too have tried some of your mentioned ones, well who out there does not think low carb diet works? Everyone does, because it is almost impossible to follow a diet plan that does not include carbs and those who succeed by using their will power soon get back to where they were once they start eating normal food, now they also have to deal with the side effects!
    “Think of body fat loss not weight loss” that really hit home with me, I know a lot of people who weight high still are in perfect shape. So the balance is what is needed, that’s what I am taking from this post, we should burn more calorie than our intake and I guess that should be a part of our lifestyle right? To make the results stick. Thank you so much for such an honest post, people who are looking for a quick solution might have left this post as soon as they were confronted by the truth, I read it completely and understand that there is only one way.

    • Thank you, Hari. I’m pleased to hear this has added value and has inspired you to look at your own journey through a new lens.

      The whole weight loss discussion is reminiscent of the ‘What weighs more, a pound of feathers or a pound of bricks?’ question. As simple as this answer is, for some reason it’s gotten lost in the health and fitness game.

      When we consider that body composition is about quality of muscle and a low body fat – weight, then, becomes somewhat irrelevant – especially as we close in our our ideal physique.

      We’ve coached women who reminisce about being ‘110 lbs in high school’ and feel that to be in shape that they have to be 110 lbs again – they forget that they were 110 lbs of ‘skinny’ and little muscle tone. At the same time, they want to have toned shoulders, biceps, abs, butt and calves. They get stuck on this arbitrary number and are simply shortchange their own goals because they are trapped in the numbers game. We really have to start rethinking things!

  • Enid Neel

    I have been arguing with my weight for a while. I gained weight slowly over the years, which didn’t bother me much since I was strong and healthy. I tried Herbalife. I lost weight. Really What I lost was all my muscle. I lost 40 lbs, was tired and weak. After a year, I quit doing it and gained the weight back…but it’s all fat. Now I am heavier than before, with less energy or muscle . I am eating much healthier now but I have not had a great deal of success losing it with eating better. Thanks for the insight. I will need to reboot and start over.

    • I like your description as far as ‘arguing with your weight’. You echo my sentiments from the post in your loss of muscle tone – it’s unfortunate. I’ve lost track of the number of clients who’ve started with us coming from 600-800 calorie diets but when we get them to actually eat in a calorie range that facilitates results, they are shocked. I often hear things like, “But isn’t this too much food?” or, “How can I possibly get fit eating so much?!”

      The reality is, when we feed the muscle properly, we end up torching through body fat. Again, it’s a mindset shift more than anything else. I have no doubt that with the right nutrition and exercise plan, your ‘reboot’ will yield great results. Thanks for sharing!

  • Rachel

    In the beginning of your article you mentioned ways you have tried to loose weight in the past. Well that hit home with me and yes it would only last a short while if at all. It can be so frustrating but thankfully you are offering a way to see and feel change in just 7 days. This is very exciting. Throughout my weight loss or as I like to think of it as “get toned” trial and errors I have also found that having a great support system is huge in seeing success. These people become your motivators in this journey. I very much enjoyed your encouraging outlook. It gives me hope for true success!

    • Thanks, Rachel. Definitely – support is often the missing link for many people. If that support is not coming from the home environment, or if spouses / family aren’t on the same page, one is always facing temptation and resistance. It takes some solid perseverance to have cupboards full of foods that don’t serve you while trying to keep yourself on the straight and narrow. It’s a small thing, but I find that simply making your goals known and voicing how important your journey is to those around you can be a huge positive step in gaining their support, as well. I appreciate your comments!

  • I always joke that the only truly fast weigh to loss weight is by giving birth. :) Honestly, I’ve never had trouble with losing weight because I’m genetically borderline underweight, no matter what I do. But I still focus on eating well and getting good exercise. Do you have a program that helps individuals like me that actually want to gain some weight through muscle and healthy fat levels? Thanks.

    • Hi Sarah – good question. As much as burning body fat and reducing unwanted weight is a numbers game (burn more than you consume), the same is true for gaining lean mass. If you want to add more muscle and tone, you need to add more calories and in the right proportions of proteins, carbs and fats. The great thing about our program is that one can easily jump into the next calorie bracket, which is a slight jump, and start to increase lean muscle mass. The nutritional component is key, and when coupled to a solid resistance and cardio plan, results are a given.

  • Helen

    Mike, great article with sound information and lots of inspiration for others to log into. I am a firm believer in what you have written. Unfortunately I am also a firm, not going to do this person too! I did try many diets with the typical yoyo results.

    Unfortunately I blame my mum for much of my weight problem as she started me off on this path. I was one of those girls who reached my 5′ 7″ height and adult weight at 12 years. She would compare me with my peers and lecture me on my weight. She didn’t seem to take into account that I grew faster than the others. Once she got me on a calorie counting food regime the disaster commenced. (So all parents out there, be careful what you push your kids into!)

    Eventually I did decide to combine healthy food (was already eating as much locally produced food as possible by then including stuff I grew myself), exercise and support. So my next move was to have a lap band inserted, start at the gym and continue eating real foods. That worked brilliantly for a few years but I got bored; mainly as a few key support people totally disregarded what I was telling them. For example I had trouble eating before mid morning. The person looking after me at the gym told me I must eat breakfast! I might as well have not told her I couldn’t. I expect she wasn’t listening. I also told the surgeon I was having issues and my real food eating had disintegrated into chocolate and crisps. They were the only thing that managed to pass the band. He told me that was ridiculous. By that time I had met quite a few lapbanders and I knew they had the same problem. So two of the critical support people weren’t much support at all.

    I drifted out of that but took a look at the 5 – 2 diet. And that really helped me keep the weight off and be healthy. At that time I was helping build our strawbale house and boy was that physical and tiring. I ended up eating what was available. Once I finished I couldn’t seem to get myself back on that eating regime. So up my weight crept again.

    This program looks great and I am sorely tempted to get the 7 day plan. However do you have one that fits us older people with lots of aches and pains? Or can the program you provide be tailored a bit.


    • Helen – thank you for being so candid and sharing your story here. I agree, and although parents often just want what’s best for us, they can create a negative experience simply because they themselves lack the tools to provide proper emotional support. As far as your trainers not listening, or making recommendations that weren’t serving you, often trainers and nutritionists are victim to their own beliefs (or popular belief). I’ve fallen into these traps as well — we’re all learning.

      New research is showing that the ‘eat every 2-3 hours’ or ‘you must eat breakfast’ adages are myths. No appreciable change in metabolism is seen if eating 15-100 calorie meals or 1-1500 calorie meal. Both are extremes, of course, but you get my point. In short, calorie range trumps meal frequency. In fact skipping breakfast or incorporating some intermittent fasting with a balanced plan can actually be very beneficial for too many reasons to get into here. I think the take-home message here is that there really isn’t a one-size-fits-all for everyone. To some degree, you have to listen to your body’s needs. To another degree, though, you have to trust in the process you choose.

      Regarding your question about our 7-Day Guide, the meal plan is extremely simple and liberal but with a focus on whole, healthy foods. As far as the workouts go, there are modifiers for every routine with the primary goal being to simply do your best – that’s always enough. With consistency and time, you will improve, gain more flexibility and functional strength so you can show up in your daily life with vigour and vitality. We’ve even incorporated a yoga day on Sunday to really stretch out and lengthen your ligaments and muscles. I hope this helps!

      • Helen

        Mike, thanks for that. I agree the intermittent fasting worked well for me. It was just unfortunate that I found myself being so tired at the time that I ate what was brought up to my work site. Now I watched the video on one of your other posts, that ‘Fine’ word one. That was great and inspirational. I am going to go watch it again soon.

  • Lauren Simons

    When one reads a summary like this, it is easy to see why so many people get discouraged and give up (myself included). I think the thing that most miss the most is the community aspect, having someone to encourage, especially with the advent of home exercise programs. I am curious, do you take into account different metabolic types?

    • Definitely, Lauren. Community helps to keep you accountable and is a key component of or 7 Day Guide. We put even more dedication into this aspect with our monthly online Challenge Groups, which typically run for 2-3 months.

      As we strive to empower our clients versus having ‘repeat’ clients, we put a huge focus on teaching sustainable fundamentals as far as nutrition goes. To answer your question, our baseline diet which is outlined in the guide gives a great start-point. It is through the ongoing support in either the 7-Day Guide community or the more detailed support in our monthly groups that we really hone in and tweak as per individual differences, i.e. higher protein, lower carb and all the variants in between.

      There is rarely a one-size-fits-all with anything, so monitoring progress and making changes as needed is key – this is what we specialize in.

  • This article is very well written. I couldn’t help but completely agree with it all! I have tried many of the diets you mentioned above and the best results I have seen is when I just try to eat as many whole foods as possible with a regular workout routine. Unfortunately, I had my ACL replaced recently so my body composition reversed a little. I’m just now able to get in the pool and do some light weights in the gym. There wasn’t much I could do with the exercise component but I definitely could have eaten better during my first couple weeks of rehab. I think I just like making things harder for myself. Anyway this post was inspirational and I’m ready to get back to work!

    • Hey, thanks for stopping by, Jeremy! Understandable as far as results slipping during recovery. The best thing you can do in this case is to reduce calorie intake by 200-300 calories and insure you’re getting sufficient protein and not overdoing it on carbohydrate. Good to hear you’re able to get some mobility back by way of the pool and the gym. Keep it light, of course and baby that shoulder – I know the tendency is to push it too soon, but this can set you back further. Glad to hear this post offered some value and gave you some inspiration to fire things up again. Best in health!

  • Mira

    Mike – great article! Again, you have a post with excellent points. First I want to say that I think many people get tired of not knowing and being confused so they, as you said, end up doing nothing because it’s easier. It’s sad, but true. I’ve been there, and it’s not a good position to be in.

    I absolutely agree that there is three key points to success; fitness, nutrition, and support. I hate to see people who are ready to change their life, being set back, because of lack of support from their family and friends. It is much easier for them to give up.

    The example with Jane and Sarah is golden. I never hear people say; “I want to lower my fat percentage,” it’s always “I want to lose weight.” But if you’re running on the treadmill everyday and losing weight, chances are that you’re losing muscle mass as well.
    I agree that we can’t count calories, all calories are not created equal, as it’s much difference between 100 calories from whipped cream and 100 calories from broccoli.
    Thank you for sharing this vital facts Mike! I look forward to reading your next article.

    • Thank you, Mira. I’ve been in the same boat with ‘information overload’ in dealing with everything from a big purchase to health and nutrition. First, there’s a ton of info out there, and second, much of it is conflicting – it’s no wonder people are left spun ’round and more confused than when they started researching.

      Also, I think it’s important to remember, there isn’t a one-size-fits-all solution, but there are some basic principles that just don’t change. The best thing one can do is research, strip things down to the basics, and then follow the plan that resonates.

      Additionally tracking results is key, so it is important to give things a good 4-6 weeks before making any drastic changes or aborting the plan. Again, this is where having a coach (either on- or off-line) can be a big asset as they can help people make smart adjustments and monitor results over time.

      I appreciate your comments!