Sunday, January 27, 2008

Another Look Great Naked Challenge Question Answered

Today, I wanted to answer another of the most common questions I'vebeen receiving about the Look Great Naked Challenge and, inparticular, the results you can expect from your 90 days of effort.

Now, as you can appreciate, the actual results that each individualattains during their time on the program may vary slightly but allin all, the results have been nothing short of spectacular withmost participants using the program getting more than theybargained from during their time on the challenge.

Not surprising when you think about it, after all, the programpretty much addresses every facet of fat loss and bodytransformation including mindset, nutrition, exercise and, ofcourse, lifestyle factors that most programs tend to ignore.

When you combine all of these different components, you get aprogram that not only impacts upon fat and weight loss butstrength, suppleness and general health too.

But look, rather than me blow my own trumpet about the program, whynot read a few of the comments of those who've gone before you?
(These are all unadulterated...including typo's)

"All my friends are commenting on how much better I look and Ireally feel more energised and much more confident - when I look atmy before pictures I cant believe how much my body has changed.

And I owe all this to you - yes I know that I committed to theexercise and the eating plan and that I did it - but you were theinspiration and the constant factor at the beginning when it wasdifficult to get going and remain committed.

Once the weight started coming off and the measurements were lessand less every week then it became easier and gained momentum -thank you for giving me a new lease on life."


in 12 days I have lost 10 pounds. This makes me 1 pound lighterthan I have been in 35 years.


"I have to thank you for more than I can think of right now.

Thank You!

Talk about over-delivery! This test drive is amazing!

Unofficially I am at 183 and 9.6% (from a start of 189 at 19.7% ).I give the elimination diet much credit for this! I love the IMTand just did the Movement Matrix last night - Awesome!

Thank you for all of the inspiration and direction. I'm workingharder than ever in all aspects of my life. It's paying off, andagain you are responsible for the kick in my ass that's going totake me to the next level!"

Steve Rowe

Now, I'm not trying to create 'death by testimonial' for you herebut I wanted to give you a good idea of what's possible and,honestly, I haven't just handpicked the best ones. There are thosethat have achieved far more than these guys and, of course, thosewho haven't achieved quite so much, but the thing is, EVERYONE isachieving more and faster than most programs tend to deliver.

And it'll do the same for you.

Maybe more, in fact.

After all, you've got the added incentive of winning that Luxurytrip to Thailand haven't you?

That should spur you on a bit, right? : )

Want to know more about the results people are getting?

Pop on over to and read foryourself.

Speak soon!


P.S - Only 5 days until we start!

P.P.S - If you're interested in joining the challenge, make sure you go sign up for the advance-notification list at right away

Friday, January 25, 2008

Look Great Naked Challenge Questions Part 3

As promised, I'm back to tell you a bit more about how the LookGreat Naked Challenge starting next Friday will work and how youmight be in with a chance to win that luxury holiday to Thailand.

Today, I wanted to answer another of the most common questions I'vebeen receiving.

"What equipment will I need?... And will it be expensive?"

Seems a lot of you are really interested in the idea of the short,focused and highly structured nature of the Look Great Naked Challenge but that you're concerned that it might be one of those programs that costs a lot in fancy kit and equipment.

Don't be.

The program can actually be done with no equipment whatsoever if you truly wish and you'll still get great results with just a few household items as resistance and, of coyurse, your own bodyweight.

However, as this is going to be a 90 day investment of your timeand effort, I'd highly recommend getting just a few bits of equipment to help you get even better results from the program.

The list is short, as you'll see, and will cost you very little.

1. A medicine ball - This is simply a weighted ball that you'll beusing during throughout the program during IMT.

Most untrained beginners start with just 3kg and even experienced exercisers will get a great workout with just 5kg when used in theformat I'll be teaching you.

Most sporting goods store sell these for around $20/£20 so they're not exactly going to break the bank.

2. A pair of adjustable dumbells - Ideally one of those sets that allow you to add weight as you get stronger throughout the program(and you WILL get stronger!). Cost? Around £15-20 (or dollars)You can get these from a sporting goods store too.

And that's it!

No fancy equipment, no gadgets, no gizmo's, nothing too expensiveat all.

And, in fact, you don't even have to buy this stuff at all if youREALLY don't want to.

I know what you're thinking... "Just how good can this program be if I don't have to buy a bunch of stuff for it?"

But that's just the fitness 'brainwashing' that most of us have been led to believe at work in your mind.

Good exercise is based upon good principles, not faddy bits of kit or shiny equipment.

Have no fear though, this program WILL deliver outstanding results BECAUSE of it's simplicity and, as long as you simply carry out theprogram the way I'll be describing in the videos, audios and workheets, you'll see an almost immediate change not only in how your body looks, but how it feels too.

So, if you're going to start the program next Friday and you're happy to purchase the items I've described, then get shopping : )That way you'll be ready to go as soon as we launch next week.

If not, no problem, just wait until next week and I'll explain the alternatives.

Til next time!


P.S - Tomorrow I'll explain a bit more about the results thatprevious and current challenge partipants are getting... you'll beso impressed!

P.P.S - If you've got friend and family who'd enjoy going throughthe chakllenge with you, send 'em over to sign up for theadvance notification list for themselves...

Look Great Naked Challenge Info Pt2

I'm back with another update on the Look Great Naked Challenge Starting Next Friday.

I've had quite a few of my readers ask me "How intensive is the program? I've been inactive for quite a while and don't really think I'm up to a 'hard-core' workout program. Will I be able to handle it?"

The simple answer is 'Yes!'

You see, the program has been created in such a way as to cater for everyone from the beginner, through the intermediate and even to a relativeley advance level of fitness.

In fact, I've had people who were running 30 miles a week and going to Body-Pump classes 3 times a week yet who had reached a plateu, start the program and immediately drop body fat with the workout and nutrition combination I teach during the program.

How do I accomplish this?

Well, it's simple really.

First, I have program participants exercise twice a day.

"Twice a day!?"

Don't panic, it's not as bad as it sounds and, certainly at the start, these training sessions will only take you around 10 minutes each and building up to around 15 minutes or so by the end of the program.

The beauty of this system is that it's fast and doesn't eat into your life too much but there's more to it than that. You see, 2 sessions a day keep your body at a higher metabolic rate and burn far more total calories and fat.

The workouts are really varied too and progress in both complexity and intensity as the program go on, but you'll never have to worry about any of this because you'll be guided as to the right techniques by the videos I'll be sending you as well as the worksheets that you'll be able to print off and follow.

In truth, much of the real 'magic' of the Look Great Naked Challenge is the simplicity, though that shouldn't be confused with being less effective than the more 'traditional' workout programs you may have seen in the past.

It's not.

It's just that, in this case at least, 'simple' means that it's not confusing, it doesn't take a lot of your time and that you'll only need the minimum of of equipment to get the most from it.

Simple or not, the progressive, consistent and varied nature of the workouts will have quite a dramatic effect during the over the course of the program which, after all, is the whole point! : )

Speak soon!


P.S - Tomorrow I'll tell you about some of the equipment that you may need in order to get the most from the program. (Don't worry, you don't HAVE TO have it and it's inexpensive)

P.P.S - Tell Your Friends about the challenge at

Look Great Naked Challenge Info Part One

Just a quick update about the Look Great NakedChallenge that's starting next week.

I'm receiving a stack of emails at the moment from people who'rereally inquisitive about the challenge, the format the support, thecost and, well, every conceivable question you could ask about the program : )

Now, obviously, it's important that these questions are answered,but I'm going to ask you be patient with me a I walk you through a program overview over the next few days rather than bombard you with a stack of material all at once.

Sound fair enough to you?


Now, to the first most popular question I'm getting asked at the moment:

What's the format of the challenge?

Well, it's a pretty simple format actually. I designed it that wayso that it would be easy to follow. After all, if it werecomplicated you'd soon get confused, disheartened and fall off the wagon wouldn't you?

So, it's simple.

Basically, it works this way:

Every single day for 90 days you'll receive an email from me telling what's required of you for that day in terms of diet and exercise and the lifestyle changes you'll need to make in order to get the results you're hoping for.

In that email will be links to exercise videos that I've createde specially for this program and detailing all of the finer pointsof the exercises I'm asking you to perform.

In addition to the follow-along videos, you'll receive printable documents detailing those exact same workouts but in written andpictorial form so that you can learn and use the routines moreeffectively.

In addition, I'll be sending you dietary advice (initially based onthe Elimination diet though later including several plateau-bustingtechniques that I use to help my 1:1 clients get results faster),nutritional 'tweaks' and motivational strategies to keep you focused and clear about what you're doing and why.

I'll also be sending you audio downloads to help you with otherlifestyle factors such as recovery, sleep and stress so that you'llbe able to get the most from your training and nutrition.
As you can see, you'll effectively be receiving personal trainingacross the 90 days as I share with you the exact same principlesand wokouts that I use with my very own clients but you'll have the benefit of being able to do them from your home anywhere in the world and at any time of day.

Best of all world's huh? : )

Stay tuned for tomorrow's message when I'll explain a little more about the actual workouts.
I think you'll be VERY surprised at what I've got in store for you: )

Speak soon!

P.S - Can't you just picture yourself lying there soaking up thatwonderful Thai sunshine already?
I can! :)

Tuesday, January 22, 2008

How Do I stay Motivated?

"My biggest concern is how to stay motivated? There are days when
I just don't care. I have to deal with Chronic Clinical Depression
and Situational Depression and am currently taking 4 different
drugs in order to try and stay on an even keel."

Staying motivated is a problem for many people who find that they start, then rapidly stop, practically every diet or exercise plan that they start.

Shame really, because motivation is a pretty simple thing to understand and use once it's explained properly.

It all comes down to 3 things.

1. Need - We're most motivated by things we NEED. For example, hen you need food, water or even air and thoose things are taken away from you, you'll do all you can to get 'em back.

The trouble is, we're rarely in situations where the need is high enough for us to take action.

Most of us have ample food and water and (hopefully) more than enough air to satisfy basic physiological needs and so we tend to use a different value system to drive us on...

2. Desire - Whilst our needs are few, our desires are practically unlimited and this is both a good and a bad thing for those of us struggling with motivation.

It's good because we can literally choose our goals from anything we want and spend our time hoping, wishing and dreaming for them to become a reality.

It's bad because, the more choices we feel are open to us, the less action we tend to take. Paralysis by analysis.

3. Consistency - An action performed over and over soon becomes habituated and because of this, it's far easier for us to perform. Vital with exercise programs and diets, you'll agree, but the trouble is, we rarely get to this as the usual plans are 'moderate' asking for only minor changes to your diet and allowing cheating as a matter of course.

Theis creates duality of habits where you're kind of stuck in limbo, not completely committed to the diet and exercise, but not quite off of it.

The best way to use these three steps is simple.

First, create a list of desires around your health and your physical appearance.

Make them specific and motivating enough that you feel 'ired up' about achieving them.

Second, pick one or two of them and turn them into needs by attaching strong values and visions to making them happen. Think of what it'll be like if you don't reach those goals, what you'll feel like if you have to go on living the way you are now.

Third, make the decision to stay with your plan until it's achieved. No if's, no but's. Your goal WILL be achieved because you're committed to it and that's that.

Fourth, make a list of your most common excuses for dropping out of your diet or exercise plan and answer them in advance whilst you're feeling motivated and upbeat. For example, if a common excuse is "I'm too tired to exercise" you might write 'It's only 10 minutes and I know I'll feel better once I've done it'

Fifth, commit to all or nothing.

No half measures, no cheat days, no 'well just this once' or 'a little won't hurt'. This is the slippery slope that steals your results, your enthusiasm and your happiness.

Stick with it 100% until the goal is achieved and THEN reward yourself. Don't reward 'bad' behaviour or you'll only get more.


How Important Is Calorie Counting In A Fat Loss Plan?

"How important is calorie counting in a fat loss plan? Is it really
a case of calories in versus calories out or is there more to it?"

I'm going to commit nutritional blasphemy here and tell you that calories in vs. calories out is only a small and, relatively, unimportant part of the nutritional equation when it comes to fat loss.

In fact, I don't have ANY of the clients in my company count their calories yet they still manage to burn fat faster than most people.

You see, it's not the calories that truly matter in a diet. If they did, then I could eat 3000 calories a day of dougnuts and expect similar results to 3000 a day of lean chicken breast or even neat Vodka and, clearly, that's not the case at all.

In fact, what is much more important is the nutrient density of the foods we eat and the effect of those nutrients upon our own biochemistry (again, 3000 calories of vodka are going to do very different things to your body than 3000 calories of chicken and green veg aren't they?).

Now, for the naysayers out there who've used points-based diets that allow you 200 calories of chocolate if you wish and still lost weight, let me just clarify what's going on here...

Yes, you may well lose weight as the calorines in/out model has been shown to have a stronger correlation to WEIGHT loss but you're probably not losing much FAT. In fact, you're probably canibalising the most precious metabolic resource you have... muscle!


Calorie control for weight loss? Maybe (Though I personally think not)

Calorie control for fat loss? Hell no!

The best fat loss programs are really simple.

Eat 'clean', train regularly and with as much intensity as you can tolerate, drink lots of water, get to bed by 10.



Slow Metabolism?

Readers Questions:

"I have a very slow metabolism, I exercise for 2 hours a day,
1hour weight and 1 hour cardio, I each 75% clean and yet continue
to put on Fat. What is the best way to speed up a slow metabolism?"

Great question... and a very common one too!

It seems that many, many people who 'seem to be doing everything right' still struggle with losing any appreciable amount of bodyfat and even find themselves putting it on faster than they're able to take it off.

I think there are several main aspects to answering this.

First, I think you're probably exercising too much. 2 hours a day of training, albeit when it includes resistance training, is just too much for most people as they lack the correct nutritional and other lifestyle habits to maintain an anabolic environment (the ability to continue to maintain and grow muscle tissue) and so they end up in what's called a catabolic state.

This simply means that your body is breaking down faster than you can build it back up.

When this happens, the body breaks down muscle protein resulting in less muscle mass and slower metabolism.

To maintain an anabolic state you need to do 5 things.

1. Reduce the duration of your training - UP TO one hour is more than enough. In fact, you can get even better results if you drop your training plan to 30-40 minutes.

2. Increase your training intensity - Work harder, lift heavier, allow your self to reach breathlessness more often. The long, slow cardio approach is simply not the best way to go when it comes to fat loss and neither is the typical resistance training session where you do a set, rest for a couple of minutes and then do another.

Work faster.

Spend most of your session alternating on the move and training with higher intensity and you'll notice immediate results.

3. Eat More Protein - To remain in an anabolic state you need far more protein than most people are eating. Shoot for 3-4 servings of protein a day from eggs, fish and meat sources and you'll notice shaplier, firmer and leaner muscles in a very short period of time.

4. 75% Isn't good enough - I know most trainers say that moderation is best but in all honesty, moderation just doesn't cut it. You need to eat clean 100% of the time until you've seen the fat budge and then, and only then, can you afford to slacken off.

It's not what most people want to hear but it's the only 100% guaranteed to see consistent results... and it's not forever!

5. Sleep - If you want to see your fat deposits go down faster than my bank account at Christmas (try having 4 kids!) then get to bed by 10-10.30pm at the latest. Do this and you've got the body's own hormonal and metabolic systems working at full speed to shift the fat deposits you've accumulated.

Do it not and you're actively encouraging extra fat retention.