I’m thinking about starting this program next week.

How much weight should I expect to lose?

Why can’t I just go on a fad diet?

I don’t want to lose or gain weight, what do I do to maintain my current weight?

Hey I’m not losing weight at the same rate when I 1st started the program. For the 1^st 3 weeks I lost 1-2lbs a week and now I’m only losing ½lb –1lb a week! What’s the deal?

If eating less is the only option I have for losing weight can I get away with cutting more than 750 calories?

I know this may be a dumb question, but if I gain muscle weight won’t I gain weight?

How much weight should I use when doing the workout video?

I don’t have any weights or dumbbells and I cant afford to buy any!?

When should I increase the amount of weight that I’m using?

I cant workout because it’s too cold or raining outside

Do I have to give up fatty foods and sweets completely? What do you mean by "eat these foods sparingly"?

I don’t have time to prepare 6 meals a day?

What should I do after I finish Losing Weight?


I'm thinking About Starting This Program Next Week
No! No! No! You can start right now. Hey, day one of the workout program requires that you only workout for 15min doing a rather easy activity. You can change your eating habits right now. Don’t wait a week where you’ll stick with your old eating habits that may cause you to gain an extra pound or two before you start the program.

Even if you’re going on vacation, you can start losing weight anywhere. There’s always a place and time to do a workout activity and maintain healthy eating habits. Start the now loss program today; don’t hesitate when it comes to losing weight!

How much weight should I expect to lose? -TOP

Expect to lose whatever amount of weight you want to lose. There’s no limit to the amount of weight you can lose. Set your weight loss goals high, but take it slow. Concentrate on accomplishing more short-term goals instead of one big goal. Set smaller goals of losing 1-2lbs a week.


Any weight loss program where you lose more than 5lbs a week is probably not a good weight loss program. On these "weight loss overnight programs" you will lose weight quickly but you’ll gain it all back as soon as you lose it; you’ll also lose some muscle weight in the process. It’s better to take your time to lose weight and keep it off for a lifetime instead of losing it all in one day and gaining it all back in a week!

Why can’t I just go on a fad diet?-TOP
The reason why you don’t want to go on a fad diet is because most fad diets aren’t sustainable. People tend to lose weight very quickly and gain it back very quickly when they go on fad diets.


For example, Greg weighs 300lbs and doesn’t know he only needs to eat 3900 calories a day to maintain his bodyweight, but he consistently eats between 4000-5000calories daily. Greg finally realizes it’s time for him to do something about his weight, he sees a commercial on TV about some new "miracle diet", and of course orders it for $19.95. Once Greg gets the diet it tells him what foods to eat and what to avoid. Usually these fad diets tell you to cut out sweets, avoid fried and fatty foods, and they all of a sudden expect you to become a vegetarian and eat rice cakes all day!


In Greg’s case the diet tells him to eat 3 meals a day consisting of vegetables, fruits, and rice cakes for 2 months. The reason why Greg may be hungry, agitated, and tired during the day is because the diet may have Greg eating only 1500 calories a day! That’s more than –2500 less than his daily 3900 calorie needs. Every 2 days Greg will lose 1½ lbs. In just little over a month on the diet Greg will lose 30lbs and weight 270.

(2500 calories less each day x 2 days = 5000 calories or a 1 ½ pounds lost in 2 days)

What do you think Greg will do after going off his fad diet of vegetable and rice cakes? After the diet is over Greg will be happy that he can start eating some "real food" again. He’ll also start eating 5000 calories a day again instead of the 1500cal that made him tired and agitated. Now think about it, Greg now weights 270lb, only needs 3510 calories a day, and he eats 5000 cal a day which is 1490 calories more than he needs. He would gain all the weight back and maybe more in less than 2 months (60 days)!

(1760 extra calories eaten each day x 60 days = 105,600 calories or 30lbs gained!)

A fad diet like the one Greg was on where he ate rice cakes and vegetables all day isn’t very sustainable because most people don’t have the will power to stay on a fad diet like that for long. Cutting 750 calories or less from your daily diet like John and Mary (click here to see page 5) did in their examples is ok because you have a better chance of sustaining a diet where you cut 750 calories or less


Also while Greg is on his diet, some of the weight he'll lose will be muscle due to his body going into survival mode (click here to see page 4) because he cut so many calories. Greg's metabolism decreases when he loses muscle (click here to see page 6) Even though Greg may have lost a lot of weight on the diet, his metabolism is now slower making it much easier for him to gain weight.


Most diets are very monotonous; you eat the same things over and over with very little variety. Buying the special foods for these diets can get expensive. Diets also rob you of the essential vitamins and minerals you need by restricting you to only a certain group of foods. Greg's fad diet limited the amount of Calcium in his diet increasing his risk for osteoporosis (weaker bones) by making him eat only foods (rice cakes) that are low in calcium.


Fad Diets also have many undesirable side effects:

• Weakness, dizziness, & fatigue due to low calories



• Muscle loss that lowers metabolism making weight gain easy

• Vomiting, nausea, and dehydration

Diets do help you lose weight, but they also make it easier for you to gain weight - in some cases you may gain back more than you lost. Extreme diets and extreme exercise programs should only be used in emergency situations where quick weight loss is absolutely necessary.


I don’t want to lose or gain weight, what do I do to maintain my current weight?-TOP

Maintaining your weight is simple. For example, If you weight 150lbs and want to stay at 150lbs, use the weight loss center, and see how many calories you need each day (1950). To stay at 150lbs all you have to do is eat 1950 calories a day and not exercise. Let’s go back to Mary’s example where she went form 170-140lbs in 4months. Mary can now stop eating 510 less calories a day and she can stop exercising, and to keep her weight at 140lbs she needs to eat only 1820 calories a day.


Hey I’m not losing weight at the same rate when I 1st started the program. For the 1^st 3 weeks I lost 1-2lbs a week and now I’m only losing ½lb –1lb a week! What’s the deal?-TOP

Check the Weight Loss Center

Remember when you lose 5lbs you have to use the weight loss center and see your new calorie needs If you don’t, you’ll still lose weight but not at the same rate.


Try Cutting more Calories

Some people’s bodies get used to the amount of calories they cut each day and after a while their metabolism’s adjust accordingly to maintain their weight. If you been cutting 250 calories a day for a while and you’re not seeing any results you may want to try cutting 500 or 750 calories to start seeing results.


If you’re only cutting calories to lose weight, It’s really important that you eat a balanced amount of carbs, protein, and fats (click here to see page 9).

I’m not seeing any Results at all? You could be eating too much.

The weight loss center was designed for inactive people who workout less than an hour a week or exercise less than 2 times a week. Maybe your activity level is much lower than exercising less than 2 times a week. You may not get any physical activity at all because of an injury, sickness, or extreme laziness.



In this case instead of using the Weight loss center multiply your weight by 11 or 12 (multiply by 11 for an even lower activity level) to see how many calories you need to eat each day to maintain your weight. Divide that number by 6 to see how many calories you can eat in each of your six meals.



Next thing you want to do is decide whether to cut up to 750 calories to start losing weight. Subtract up to 750 from the calories you need to maintain your weight. Divide this new number by 6 to see how many calories you can eat in each of your six meals.

For example a 170lb really inactive person would wants to lose a pound a week (cut 500 calories a day) would:

1. Multiply 170lb x 12 = 2040 calories need to maintain body weight




2. subtract 500 calories from 2040 calories = 1540

3. Divide 1540 by 6 = 257 calories to eat in each of their 6 meals

Change your workout activity

Eventually your body will get used to the same workout that you do. After your body gets used to a certain workout that you do you won’t burn as many calories. Everyone’s different, some people can do the same workout activity for a year and see great results while some people may have to change up their workout every week to continue to see results. If you ever stop seeing weight results from week to week change up your workout activity

For example you can try walking in hilly areas instead of walking on mostly flat surfaces, do the breaststroke instead of freestyle when you swim, or ride a bike instead of a stationary bike.

Workout Longer and harder!

You may not be exercising hard enough or long enough. Try to up your intensity a little or switch from 30 to 45 or to 90 minutes. Try jogging instead of walking. Make your 30 minute brisk walk a 90 minute walk.

Whenever you’re not losing any weight at all or you’re not losing weight at a the rate you would like to lose weight most of the time all it takes is a minor change in either the:

• Amount of calories you eat




• Calories you cut (cut no more than 750 calories)




• Type of workout




• Workout time




• Workout intensity

Use the Rapid Loss Program
The Rapid loss Workout and Nutritional Plans will certainly help you get over a weight loss plateau. Using the Rapid Loss program should be your last resort. Rapid Loss is a more intense 21 day weight loss program designed for people who have to lose as much weight as they can as soon as possible.


If eating less is the only option I have for losing weight can I get away with cutting more than 750 calories? -TOP
If you're Very Overweight you may be able to get away with cutting more than 750 calories without going into survival mode. The reason for this is simple: Since Very Overweight people have more body fat they can use for energy than people who are not Very Overweight they can survive larger calorie cuts without going into survival mode.

With the over abundance of body fat (stored energy) they have, very overweight peoples bodies are not stingy about burning fat for energy when over 750 calories are cut. If a person without a lot of body fat decided to cut too many calories their bodies would switch to survival mode automatically slowing down their metabolism causing their bodies to store more fat.

The good thing about being very overweight is that you can cut more calories and lose more weight at the beginning of your weight loss program. The bad thing about this is that you have to be Very overweight, not overweigh but Very Overweight to cut a lot of calories

How do you know if you're very overweight? If your BMI (body mass index) is over 31 then you're very overweight. To figure out your BMI multiply your weight by 700 & then divide that by your height in inches squared (lbs. x 700 / inches x inches). For example a very overweight 225 person who is 67 inches tall has a BMI 35:

(225lbs x 700 = 157500). (157500 / 67in. x 67in.). (157500 / 4489 = 35 BMI)

Even if you do find out that you're overweight by using the BMI calculation it's still recommended that you only cut 750 calories a day. Cutting 750 calories a day still helps you lose a 1½ a week. Just because your overweight also doesn’t mean you can cut a ridiculously large amount of calories form the amount of calories you need to maintain your weight not expect to go into survival mode. If you're very overweight you can safely cut up to 1500 calories and lose up to 3lbs a week without going into survival mode.

As you start to lose weight (mostly body fat) you will go from being very overweight to the marginally overweight to overweight range. Once your BMI goes below 31 you will only be able to cut no more than 750 calories without going into survival mode.

I know this may be a dumb question, but if I gain muscle weight won’t I gain weight?-TOP
Not a dumb question at all. Yes, you will gain weight but like you said its muscle weight and that’s ok! Remember a pound of muscle burns 50 calories a day and a pound of muscle burns a pound of fat every 70 days (click here to see page 6). Muscle gives us that ideal look we want of a slim and toned body.

People will take notice if you put on 5lbs of muscle or fat. It’s just that when you put on 5lbs of muscle people compliment you on your new look, but when you put on 5lbs of fat by overeating, people tend to talk about you behind your back; when they do talk to you they may ask you if you’re pregnant or something!

The goal is not to eat fat free foods but to have a fat free body. The more muscle and less fat we have in our bodies the slimmer we’ll look. The way to obtain a fat free body is to lower our body fat percentage by doing aerobic activities everyday, weight training, and eating 6 small meals a day.

A 145lb person who has more muscle in their body and a lower body fat percentage than a 135lb person will look slimmer than a 135lb person because that 145lb person had the muscle in their body to give them that slim and toned look. You may gain 5-10lbs of muscle but you’ll look 5-10lbs slimmer. Gaining muscle weight is more meaningful to your weight loss goals than gaining fat weight. 5lbsof muscle will eventually burn off 5lbs of fat. It’s ok to put on a few pounds of muscle


How much weight should I use when doing the workout video?-TOP
It is recommend that women should start off using 3-5lbs weights and men 10-15lb weights. There are some exercises on the workout video where the trainer will tell you when to use less or more than the recommended weights.


I don’t have any weights or dumbbells and I cant afford to buy any!?-TOP
Don’t worry, if you don’t have any weights you’ll just have to be creative. For example, 2 empty milk jugs make a good pair of dumbbells. Just fill up a pair of milk jugs with sand, water or rocks until they reach the appropriate weight needed for your workout. Pocketbooks, small briefcases, and sandbags are all examples of items that can be filled with almost anything to substitute for a pair of dumbbells.

When should I increase the amount of weight that I’m using?-TOP
You should increase the weight you’re using when the exercise becomes too easy. If you can do most of the repetitions (# of times you perform the exercise movement) of an exercise without "feeling the burn" then it might be time for you to increase the amount of weight. Women should increase their weight by 2-5lbs while men should increase their weight by 3-5lbs when an exercise becomes too easy.

I cant workout because it’s too cold or raining outside. -TOP
Go to a gym. Clean your house or somebody else’s; play with your kids (not board games) or do the workout video. The only thing that should keep you from not working out is sickness or injury.

Do I have to give up fatty foods and sweets completely? What do you mean by "eat these foods sparingly"? -TOP

No you don’t have to give these foods up completely. By sparingly what we basically mean is that you should try to stop eating these types of foods all the time. Maybe once a day is ok for people who’ve been on this weight loss program for a while, but for a beginner trying to lose weight maybe only once a week is a good idea to eat a fatty food or sweet.

Remember, calories add up quickly when it comes to eating fatty foods and sweets. You can eat a bag of carrots and stay well within your daily calorie limit, but you’ll definitely have a hard time eating an entire bag of potato chips and stay within your daily calorie limits.

I don’t have time to prepare 6 meals a day? -TOP
One solution is to follow Harry’s example (click here to see page 10) and use the snack machines at your job to set up a prepared meal. Nutrition bars (ex. Powerbar) or Meal Replacement Shakes save time in preparing meals.


What should I do after I finish Losing Weight? -TOP
The 1^st thing that you should do is congratulate yourself for all the weight you lost. 2^nd thing you should do is to remember to stay active by doing phase 1 of the workout program. The 3^rd thing you should do is continue to eat 6 meals a day. Use the weight loss center to see how many calories you need to maintain your bodyweight.