I Have a Confession to Make … and I Need Your Input

Hey bro. I'm sooo happy to see you write this post. Count me in as part of your support system (since we're together a crap load anyway).

Dude I'm Really Proud Of You! You can and will do anything you put your mind to.

You're a pal and one man army…

Bedros

Chris… Dude… I TOTALLY understand where you're at dude.. not so much the family and kids bit but the letting yourself go… injuries etc.

We are rowing from the same boat my friend… and it's gunna be a hell of a ride… and damn tough.. that late night stuff has always been a thorn in my side too…

So… what would I do…

Dude.. the Big Show dropped 100 pounds doing it and I have no doubt you could kick some serious ass adding some Boxing in those workouts with your PT

Aside that… Kettlebells are awesome… I honestly get bored now with standard lifting… Become a Kettlebell Animal

Focus on ditching any habits… .the big one of course is eating late at night… take a hot bath instead… or drink 16oz of water… some hot tea… in my experience… if i aint in bed early enough i raid the fridge and i dont care what goes down

How about some visualization? You have a sick picture there dude and your guns look INSANE… take a huge copy of that and put it up on the wall… visualize gettin back to that ripped shape

DUDE.. The Big Rulers that teachers have at school.. Get Sarah one of them and if she catches you eating late at night (especially shit food) she has permission to beat you with it … she does it hard enough it will work… hehe

ABOVE ALL ELSE…. Enjoy the process of getting back to your best. Your a busy dude so don't try and do too much… in your case especially QUALITY vs QUANTITY

I'll be keepin tabs on you mate as I'm on my own mission to get back to BEAST Status…

All the best mate and greatly lookin forward to your progress…

AT

Just do what you can man, it sounds like you already made up your mind….go with it!

Chris,

I know you'll be able to do it. I think the key will be "blitz" 20-30 minute workouts, and hiit cardio.

What if you made another blog about it? Kind of following your progress and your ups and downs. Make it easy on you even and make it a video blog. I'm sure you'll get constant feedback and support from your readers. Shit, even use it to promote a product like craig's turbulence training.

Just kill it dude

Casey G

BRO!!!! loooooooove your announcement!

and i know you're gonna succeed AND get a lot of comments on here!

I would personally get hold of something like Turbulence Training, Alwyn Cosgroves Afterburn or something nice and simple (not easy, but simple) thatll stimulate some intense fat loss.

Combine that with Beradi's Precision Nutrition and you'll f**kin kill it bro!!

Your Man in the UK

Paul 'results rockstar' Mort
Helping REALLY busy people look great naked

words of motivation (and this is especially for you my man) " at the end of this Chris, your either gonna have an AWESOME result, or a fuckin PATHETIC excuse"

Paul
http://thefitnesscamp.co.uk

fook- i cant stop posting

for the late night carb cravings try sticking a spoon of glutamine in some water and drink it straight up….

this tip will blow your mind

Hey Chris!

Just let me know where an email to send it and I will send you the link to get my Dad Fitness System for FREE.

Consider it an early Father's Day gift;-)

From one dad to another I know it's tough to balance everything as a busy dad so I hope this helps.

Chris,

Congrats on your decision! I look forward to a lot of new tips from other fitness pros.

My best tip for carb craving = http://tinyurl.com/2getslim

It rocks, my clients are getting amazing results (me too)

2 time obesity survivor,

Andy

Interesting.

Funny how folks spend the first half of their lives becoming successful at the expense of their health, then spend the fruits of their success trying to regain their health over the second half.

That said, I think our very first priority should be good health. Everything else you do in your life and how well you do it stems from how healthy you are.

I know - my health went from go to whoa as a result of a virus attacking my heart three and a half years ago.

Screwed my life up and that of my loved ones for a long time. On the mend of course, but every day is a challenge. I heard some where that some days you wrestle the bear, and other days the bear wrestles you. How true.

You seem to be have started doing everything to get back on track.

Maybe you should have a lock put on the fridge and pantry so you bypass the late night carb attack. Interesting how health experts reckon late night carbs is the worst thing you can do to yourself.
When you are on the road get your PA to firmly inform the hotel that no late night room service is to be available unless it's protein only.

I am sure that lots smarter blokes than me will suggest short, sharp highly intense programs you can take on the road, and hotels have workout facilities.

Here are some of the things I do to get more out of less…

Despite having a well equipped home gym, I like spin cycle classes so I have a membership at a nearby 5 star gym. I take my laptop so I can work for a bit between spinning and a high intensity weight session. I like a lot of the Pavel Tatsouline routines with and without kettlebells, but I need a break between high intensity bouts.
I will be 57 soon so I am a bit slower recovering.

I tend to hang at the gym a fair bit, because it keeps me away from my own fridge and pantry. And my laptop has no distractions on it like an email client.

I am into horsback riding too, so at home I have a standup desk with a 44 gallon barrel on legs to straddle - this helps my hips and legs get used to long periods of time "in the saddle". (My goal is a 21 day Ghengis Khan trek through Mongolia)

Can still do paper work and computer stuff, so I am leveraging my time a bit by multi tasking like this.

I outsource everything I can that I hate doing, because others do it way better and it frees up time.

Hmm - injuries I just love injuries. My shoulders are pretty screwed from years in the oil patch and construction, plus I have a narrow acromion so get impingements too.

I figured out through trial and error what to do regarding shoulder stretching, range of motion and strength training. Also got a lot of good stuff from Z-health, Cressy and a few others regarding mobility.

Maybe you can cart a PA around with you everywhere, and they can do everything while you are barking orders or dictating blog entries from on top of an exercise bike or treadmill.

Basically you can't lose the lard unless you spend lots more time moving physically and eating less food - but you know that.

Figure out how to get someone else to do as much as possible while you exercise plenty and don't eat very much.

All the best

Rick

Hey Chris,

Good luck you've made a great decision you can do it.

I tell all my clients focus on the fit not the fat. Since you are busy like most people my advice is to get the most bang for your buck and do workouts that combine cardio and weight training. (kettlebell/crossfit workouts) you can get butt kicking workouts in about 20 min a day. Do compound and body weight exercises.
push ups, pull-ups, squats, lunges, rows, military presses, jumping jacks, etc. Most of all K.I.S.S. and vary your workouts. Good luck

I would go for more Tabata training, it the most effective way if getting into shape, the body like this type of workout and responds quickly. Watch the carbs but dont cut them out completely fast weight loss=fast weight gain. Set small goals and you will get there bro.

Hey Chris,

As a fitness guru/expert in the fitness world here in Australia, and owner of the Aust PT Business of the Year. I would love to help you out in any way i can.

What kind of training regimen would you follow?

i would start with 3 days a week at 30 min sessions. Full body weight circuits so the body can get adjusted to the training ahead. Then increase to 4 & 5 days at 30 minsover time. Breaking it down to 3 cardio/ 2 weights sessions.

What kind of cardio would you do?

I would stick with interval training at no more than 30 min sessions. Take your pick of cardio gear ( whatever the body can handle & take). mix up each session and duration of intervals.

How would you fit it into a super-busy traveling-all-the-time schedule?

When home i would make the sessions fun and get the family involved so you still get quality time together. Things like head out for a walk together and you break out into 30 - 45 sec interval sprints, return then go again.

What would you do to offset the nighttime carb cravings?

If you have access do your cardio at night to take your mind off food. Clear out the cupboards & fridge. I would have thought a busy man designing & building new business would forget about food whilst working. Look for lo joule options ( like jelly 9 cal per serve), drink more water ( the more you drink, the more you shrink). You are very good with your mind so stop telling yourself & us that you have night time cravings… remember what you think about becomes reality. If you keep telling yourself you get or are hungry at night then it will continue to be a problem… You only love carbs at night because you say you love carbs at night, it doesn't need to be that way in your mind….

Would you blog about your progress on here on say a weekly or bi-monthly basis? I have a following of thousands of trainers here on this blog… so maybe reporting my progress on here on a regular basis might be a good idea… what do you think about that?

Yes definately. Actually Chris you should do it everyday so you will become accountable to yourself, if you don't want to do that then email me directly and let me know what you did each day & what you have eaten. You need to answer to someone, more than happy to help you out.

How you would you make sure you stick to the routine?

You need to work back from the end goal of 240…. sit down and work backwards to a week by week evenday by day of what it takes to achieve your goal ( each day i will do my 30 min fitness sessions, i will also eat all my set meals, i will NOT snack etc) … be sure to put a date that YOU will be 240.

What words of motivation would you give me?

It only takes 21 - 28 days to make a habit mate. Once you are past that point it becomes a habit for you and will become second nature. You are a very successful man and i know you can apply yourself to again be 240lb. All you have to do is tell yourself that you are so happy and grateful that you weigh a very happy healthy 240lb, and look forward to each day firing on all cylinders.

Your business life, family life are frickin awsome, might as well take the plunge and have the complete package.

Ain't nothin to it, but just to do it…

With what i have read on your websites & blogs, i know that you of all people have what it takes to succeed with this goal. I wish you all the best and look forward to following your DAILY blogs full of photos, nutrition intake and what you have done training wise each day.

Like i said if you need a hand shoot me an email, more than happy to help out any way i can from the other side of the world. If you ever make it to Austrlia, be sure to look me up and we can have a training session together.

Whatever you do be sure to make each session different and make it fun (otherwise you will lose interest quickly again) or make sure your trainer does that for you!! You are a smart man i am sure you can make it into a money generator/ new business idea for you???? at least think of that whilst training, you might get a new idea…

Scotty from Aussie land.

congrats on your "back in shape" project!
I will suggest to look in the mirror every day and say to your self " I love You"
As for the workout, the positioning of the joints correctly will increase your ability to flex your muscles and no your brain in every rep no just trying to finish the work out,you're different from yesterday and a new body is on the works!

Cravings try this:
http://tinyurl.com/lr3dhp
keep connect it with people and make this a treat for your self is your body. We only get one.

Your the man…

Hey bro,
Congrats on making the commitment to change….

Here's my two cents for you.

1. Training Guidelines

Everything I write is based on my observation of you of which that you have a bit of a cortisol issue going on and are insulin resistant.

I know you have time constraints so it is the best thing for you to do is to pick four big compound movements and do 1 of them a day for 4 days of the week.
Squat/Push/Dead/Pull - 8 sets of 8 - if you can fit 2 exercises in that would be great though one would suffice
In doing it this way you will only have to train for approx 30 - 40 min 4 days a week and as you travel, you can use the push or Pull day while you travel.

If you have time on the other days do a max of 20 min cardio in a interval basis 30 on 30 off with you intensity. Max 20 - 25minutes due to the cortisol output increase after 25 minutes of cardio and this will lead to muscle break down and a slower metabolism. Complete this cardio twice weekly.

Food, 14 days of this….. If it doesnt Swim Fly, Run or isnt a green vegetable you cant Eat it, it will jst help restart your metabolism. After this add carbs in only post work out for the next 30 days as you will need them to replace the glycogen stores you depplete while you work out.

Supplemental guidelines based on the cortisol, insulin….

Take

45grams of fish oil daily, this will turn up you metabolism like a motherfucker…
High Zinc uptake to lift testosterone due to cortisol testosterone will be a little low
Whey post workout with bcaa
Multi with all the vitals inside it
Get Fenugreek and grind it over all your foods as this lowers the insulin response of foods and will help your insulin sensitivity…
Get some holy basil and rhoiola tea as this will lower cortisol lower the belly fat, have this at night
Lastly have cinnamon tea all day to increase the metabolism….

So to recap, you must lift heavy to get some more muscle mass to combat the cortisol, Eat meat and greens for 14 days to restart the metabolism and follow the supllemental guidelines.

Energy is low prob due to the cortisol, as you take care of this it should lift, you have already taken the first step so congratulations.

Sorry forgot to mention, have fats post wor out aswell. and even though you are having the high fish oils have some fats with each meal as this will help offset craving at night time.. Your body craves more carbs when as it has less good fats. Or try having some berries at night with some almond or cashew butter to curb the cravings.

I to am stuggling with getting it into my life at the moment as well chris, my action plan that i started funnily enough today is that i have started posting my progress on jimmysmithtrain.com as i am doing this for my accountability to achieve my own fitness again.

I will leave you with one of my favourite quotes to remind you have to get it done.

Now think about this refferring to you training

Watch your thoughts, they become words.
Watch your words, they become actions.
Watch your actions, they become habits.
Watch your habits, they become your character.
Watch your character, it becomes your destiny.

and this you must choose this. Whether you are a dreamer of these goal during the day or night

“All people dream, but not equally. Those who dream by night in the dusty recesses of their mind, wake in the morning to find that it was vanity. But the dreamers of the day are dangerous people, for they dream their dreams with open eyes, and make them come true.”

I hope you dream during the day on this bro, and i hope you achieve what you want and this helps in some way…

Take it easy,

Travis Jones

p.s grmmar may suck on this post ahaha

Hey Chris, good for you trying to get back in shape. You'll get the most bang for your buck with nutrition and sleep. I recommend determining your Metabolic Type (which is basically eating for your genes / according to your ancestry). My guess would be that you may be a Protein Type, which would account for the carb cravings and excess body fat around your mid-section. So I would recommend eating a ratio of 70% Protein/Fats and only 30% Carbs (only eat organic/free range animal foods - the commercial stuff is pretty toxic). Next I would recommend getting to bed by 10:30pm at the latest each night. If you're a night owl then start with working on going to bed just 15 min earlier each week until you hit 10:30pm. Going to bed late really screws up your blood sugar and doesn't allow your body to repair. If you're interested in the Metabolic Typing I can point you in the right direction, let me know.

Hey bro, i forgot to say, such a high dose of fish oils, 1. needs some vitamin E with it and 2. will stop the inflammation of your joints and reduce pains and aches…
I know Toohey is starting his quest today as well, it must be something about hte 17th of June that kicks people into gear lol.

Count me in for your support network on this man

First of all, kudos to you Chris for not only doing this but for telling everyone.

As far as training and cardio, I would recommend Craig's Turbulence Training (which incorporates cardio intervals or bodyweight crcuits). You main goal is fat loss and you don't want to spend hours exercising, which is exactly the person CB's program is designed for.

Traveling is no problem with TT, Craig's got lots of bodyweight exercises you can use.

I think blogging more frequently rather than less would definitely help with accountability and help you stick with it. I know you won't want to disappoint your family, friends and all your readers by quitting.

You have the right motivation - your kids. You already know what to do, you have access to the best minds in fitness and you have a ton of people pulling for you. Considering all you've accomplished so far in your life, there's no doubt you can get back in shape if you put your mind to it.

Good luck!

What words of motivation would you give me?

Oops, I was trying to hit the main questions and forgot to delete that last one.

Chris,

Apply the same intensity to "getting in shape" (whatever that is for you) as you do to your business. Decide on your goal. Then remember this is not a finite time line. Set process goals (ie. I will not miss two workouts in a row. I will eat right 80% of the time).

Cardio is a little broad. If this is like tempo runs with a heart rate around 55-65% of max don't waste your time. Do everything just like your business - anaerobic with intensity. A lot of talk now about metabolic resistence training. You can do body weight training anywhere and anytime. What you eat is more important than what you do.

Carb cravings at night is your body desiring energy. Instead of carbs eat lean protien. Make sure you get enough protien during the day. Track (record) your eating habits and how you feel one or two hours later - satiated, sweet cravings, hungry again, sluggish. Look into metabolic and nutritional typing.

What do you consider healthy eating?

In this country we are killing ourselves with our knife and fork. Chew your food and eat consciously.

Don't be so concerned with your weight. Instead evaluate how you look and feel.

If you post progress on blog it will help with your motivation. Hiring a trainer is good.

I have just started learning about optimal nutrition. I want optimal performance for the athletes I train so this is part of it. For me (and you) I want it all - optimal life!

Paul

Hey Playa,

Sounds great! But Why? We've heard the what…why's it important to you?

How do you mean that? (ala Bedros)

Vinny (he's been to my spot) and CB(OSP coach) are some of the best in the biz. A lot of cheese(cash flow) is cool…and a hot chick, plus abs at near 50 with 6-8% year round will be nice for you(when you make it)…and flying around the country is possible while staying in shape.

Hire me…I'll fly with you as your personal fitness pro. My rock star and rap star clients do it! I fly around the country with Bea Fox as she preps for all pro shows, smuggling food( new contraband) through customs, finding real gyms besides hotel gyms, if time allows…other wise I'll go commando on your ass at odark thirty.

Hollar back big boy

Emile Jarreau
MrFatLoss.com
M2FitnessPros.com
NakedCommando.com

Hey Chris!

Start small; Step by step approach, maintain the motivation by having realistic 30 day goals and 90 day goals. Eat, sleep, and train like a champ and you'll be there soon:)

What kind of training regimen would you follow?
Bodyweight Training/bootcamp style:)

Yes blog about your progress on here on say a weekly or bi-monthly basis

How you would you make sure you stick to the routine? by blogging about it you are held accountable

What words of motivation would you give me?
Go For It!!!Great to see you take the first step!

Alright, I'm moving in, let's get this going

Awesome man!

VERY PROUD of your bruddah and I wanted to chat w/you about this anyway.

You're always traveling, so w/out a doubt, a crap ton of bodyweight training.

When busy, you can even chunk it down into several 5 minute workouts through the day

squats and hands elevated push ups

you can get the TNT cables from monkey bar gym and throw them in your bag and crank presses, rows and curls through the day

when home, would love to see you MOVING w/your training

get outside, hit the trails behind your house by speed walking and every few minutes hit some squats, then hit some push ups, then find a stone and press it for 5 - 10 reps, then carry it for the next minute, then speed walk more.

If you get a kettlebell, some high rep swings.

I'm supporting you 100% my friend.

# 1 b/c you ARE family to me and I wanna make sure you're around to see your girls as well.

I'm here for you ANYTIME bruddah!

You've done it before and now you can do it again.

Remember this: Without your health, you have NOTHING.

It must be your focus because it will dictate the success of everything else around you!

peace bruddah!

–z–

Chris, first of all thank you for all the great ideas and advice you give on your blog. I am a loyal reader and I want to now return the favor by providing a few ideas.
I do not want to be redundant by telling you something you already know since you are so well connected in the industry and have so much knowledge and expertise.
What seems to me is that you have lost the excitement that physical training gives. You write about riding your Harley a lot which shows how you can find time to do something you love no matter how busy you are. You are an expert on leveraging time yet you struggle to find it to exercise because it appears that you have lost that passion. However, as writing this blogs shows something has happen and you are regaining your passion for physical challenges.
My advice is to find something you have always wanted to do but have never gotten around to do it. It could be a new sport a particular martial art or something completely new. Find an activity that will stimulate both your body and your mind and the time to do it will be there, just like the Harley rides. You are in a priviledged position where you can afford trying pretty much anything. You have earned the right to do whatever you want. Bloging your progress is good but the most important factor is not what everyone sees but rather what you feel. I am the Lead Trainer for the Spa at Trump in Chicago and train MLS players as well. I am now in the process on launching a consulting site that promotes the search for happines and joy through physical training. Your articles have been an inspiration to me and it will be my pleasure to return that positive energy back your way. Have a great week and please feel free to contact me anytime.

Chris

This blog post came at very interesting timing. I've been a great trainer for the past 5 years but it's been the past year or so that I've decided to learn more about marketing. I've been studying Dan Kennedy as the umbrella to the greatest marketing strategies and then for relevancy to my industry, I've been studying you, Bedros, and a few others.

I'm impressed with what you guys teach but I kept having these thoughts of why I'm taking fitness marketing advice from a cat who seems so out of shape. Just last night I thought, "Why is Chris look so out of shape? Should I even care since he's teaching marketing and not fitness? But still, he should play the part, right?" Then I just said whatever and kept studying and applying.

So I'm impressed you made this public. I know that fitness and wellness transcends all aspects of life so whatever is good in your life will soon be great.

From the outside looking in (based on only what you share in your blogs) I would put your focus on food psychology. The same mindset you used to achieve marketing success will be exactly what helps you clean up your diet. The same focus you used to build successful businesses is the same focus you need on becoming disciplined with your diet.

You're gonna hit the cardio, the admitted that. You have a great trainer for your workouts. So now it's just you, your thoughts, and your subsequent eating behaviors. You have to take every eating thought into captivity. Take control. Put simply, it's decisions YOU make. It's in your control.

Thank you for all of your marketing knowledge and good luck with your physical transformation.

Courtney David Roth

yo chris, i can't thank you enough with all of the knowledge you share on here and how much you care about everyone (especially guys like me that are starting out in the fitness biz world.)

i think you should def keep us all up to date with your progress bro! it would be a good way for all of us to keep you even more accountible and track your progress somewhat. plus i know everyone on here wants to hear about your success with your own health and fitness - heck most of us are fitness pro's so we all better care!

as far as what i feel you should do - ease back into it bro - with your injuries, you don't need to make your progress an all out race. working around injuries takes time. i'd say, work on your mobility and flexibility and try to make everything be dynamic. warm up like an athlete - first start with basic movements like reaches, wood chops, lunges, lunges w/ rotations, lots of plank variations and core work, basic push ups, bodyweight reclined rows. simple bodyweight movements - do these in circuits to keep your heart pumping and working the cardio. and of course, eat like a champ! once you really start feeling your strength and mobility come back - hammer it hard!

that's my 2 cents - again thanks for all the shared wisdom and always being a giving person - you'll get back to that shredded 240 in no time bro! can't wait to hear about your progress!

take care!

Chris,

I have followed you for a while now.
I know you are a good man with a rough exterior. A rather large exterior at the moment but you will get this done.

I am happy to help you out. Getting the accountability is key but you already knew that and like you also said you know a lot about training so you dont need anyone elses help there either.

My offer is this… if you need a place to workout if/when you travel to Phoenix I am there for you bud. Keep my email bobby@resultsonly.com in your phone and look me up if you are speaking, travelling or driving through.

Happy to help a brotha out.

bobby

Hi Chris!
Yeah BLOG this- y'know you are!-FIRST, MOST IMPORTANT:
DIET-just cut out ALL LACTOSE,WHEAT FLOUR,and SUGAR-PERIOD.
CUT THAT SHIT OUT LIKE CANCER! If you are a late night carb eater, this is a MUST! After about a week you won't crave it, because you
will have starved out most of those micro-organisms that crave
glucose, like Candida. Take a good quality Pro-Biotic every AM and
PM-Natren Healthy Trinity is the best, but Udo's isn't bad.
You could do a full Detox protocol, but this should do the trick,
without wiping you out too much to workout.
The first couple of days might be a bit hard-take a couple caps of activated charcoal with 16 oz.s of water, if you feel achey-that's just your body eliminating toxins-charcoal alkalizes you and will neutralize acid shock-BTW-if you DRINK ALCOHOL- ALWAYS CHARCOAL FIRST!Hangovers are Acid Shock!
If you do all this, and limit your meat intake,(I know
this is not your typical mass-building advice-but keep up your protein intake with Whey, and Fish-they are easy to digest), you
will see a DRASTIC reduction in your gut within 2 weeks.Luv. Aly

Chris,

GET UP AND TRAIN EARLY–STEP UP THE METABOLISM FOR THE ENTIRE DAY
GO TO BED EARLY-YOU WILL BE TOO TIRED FROM EARLY AM WORKOUT TO DO CARBS

That is my K.I.S.S. to you.

Debra
http://fitness.debrastefan.com
http://www.tuscany-bootcamp.com
http://www.tuscany-fitness.com
http://www.live-in-fitness.com

Chris,

First of all I am proud that you realize you need to do something about it. Most of people just let it go until it's too late.

I am not going to get in the little details of workout and nutrition here but I will tell you it's all in your mindset.

1) Treat your workouts and nutrition like your daughters. I know how important they are in your life and you will never promise something to them and not follow through.

2) If you have a hard time making and preparing foods then I suggest a healthy food delivery service. But if you have the time to prepare meals then prepare it in a batch and have good food with you at all times. The reason most people crave carbs or have a sugar tooth at night it's because they probably didn't eat enough during the day.

3) I am so glad that you have hired a personal trainer. He is going to keep you accountable for your workouts. Now you need someone to hold you accountable for your nutrition.

Chris, you can do it. Just apply the same discipline that you have applied in your business to your workout and nutrition program.

Also remember if you get in shape I guarantee you will double your income.(Now how is that for motivation)

Ok Chris, it sounds to me like you have a very busy schedule with all the flying around and business building you do. One of the things I would do is use my surrounding for training,and what I mean by that is do some metabolic disturbing worksouts with no weight when your on the road. Things like spirints followed by push-ups with a minute break in between, rental car pushing when your traveling(just make sure to get the insurance), and pool sprints( trust me I have had clients do these and they are killer). When it come to eating I use a nutrtion system developed by Dr. John Berardi called Precision Nutrition, this by far is the best system ever and it will help with those night time cravings, too. Let me know if my simple tips help out.

Hey Chris,
You can do it. I believe in you.
Here are the rules:
1. Begin where you are
2. Everything works
3. Nothing works forever
4. Surrender to the system
You have a trainer just do everything he tells you to do and get out of the way. You will have ups and downs,be persistent and stay committed and don't quit-ever.
Get it done now. Stay strong and healthy.
Peter
As far as the late night carb thing -if it's not in the house you won't eat it.

well congrats on makin the decision to get back into shape and thanks for all the tips you have given me recently.
i know alot of people who struggle with the late night munchies and they all seem to agree on one method of drinking a glass of milkshake and a bowl of sunflower seeds to keep their cravings at bay.

my words of motivation to you: are you can, you will,you deserve this.

i would stick to blogging every 2 weeks that way you will see the little changes that occur.

my on the go system for someone like yourself is really simple and basic take it back to the old school. get yourself moving round the office.get your family involved in activities that will help burn fat i.e a game of football at the park etc.

My training recomedation for you would be
Bike 1.5 km
bench jumps 50 (25 each side)
full sit ups 50 (with weights)
row 500m
shoulder press 20 x 30 kg
step ups 30 x 15 kg each hand
Bench press 30 x 30 kg
treadmill 800 m @ 4%incline

This workout i do with some of my clients and its alot harder than it sounds.there is usually a 20 min time limit on it for that added motivation

hope some of this helps

good luck

Sup Chris,

It takes a lot of guts to come out and say what you did. I know a lot of people can't be quite as honest with themselves as you are. I respect that brotha.

First thing you should do is take a before picture. And keep a picture of yourself when you were fit in front of you as a reminder of where you want to be. Also take measurements to get a baseline reading of where you are starting off.

Second thing you should do to keep yourself accountable is to post your progress semi-daily on this blog or another blog so everyone can see it and keep you accountable.

Third thing to do is to make simple and small changes. Rome was not built in a day and you won't change your life in a couple of weeks.

One thing to do is to not have carbs or sugars past 6pm. Whatever the change is make it small and workable. Master that and then move on to more changes.

Do things so you can be compliant with them 90% of the time. Once you master them move onto the next positive change.

Exercise

- You don't have a lot of time on your hands so I would keep your workouts short to say only 30 minutes at a time.

- Use full body circuit training for 3 times a week. Then after a month switch it up to tabata's then after another month switch it up to continous training. These are all workouts you can do on the road as well as at home since you live a travelling lifestyle.

- Schedule the exercise time as if you are scheduling a coaching call with a client (Me!) and never break that appointment with yourself.

Nutrition

- Small positive changes. Just work with this one: No carbs or sugars past 6pm. Focus on that with laser intensity.

With that being said I'll leave you with your own quote:

"In Guy Ritchie's kick-a** film RockNRollla there's a chase scene that just goes on and goes on ( the secene is funny as hell by the way )… the bad guys just won't give up no matter what… where most people would have keeled over and died, these dudes just keep comin' at ya… that is how you become a Lifestyle Design Bad-A**"

Never quit, never give up. Keep on chasing your goals with a laser like focus and you will achieve them.

Peace!

Dan

Chris,

Would be a great idea to blog about how you aredoing, things always look clearer on paper and then you can really see where you are going wrong.

I know what you mean about eatting late, Iv done it many times specially, things that have worked for me is brushing my tooth not before i go to bed but about 9ish, food just doesnt taste the same, or having a bath, drinking warm water as well.

With your session smash out a hard session in 30mins, where you just dont stop. Working with kettlebells or doing a crossfit workout. Short and sweet.

Look forward to hearing how you are getting on.

Nicole

Congrats on stepping up! I KNOW you will succeed.

A few tips
1) Lateral transfer—transfer the discipline and lessons from the other very successful parts of your life to your new training goals.

2) More high quality movement–sounds like you have had a few injuries and getting in some dynamic joint mobility work will do wonders for your movement. A vast majority of the time if you move better, you decrease pain. Pain becomes a huge priority in the body over and above other changes, so get out of pain first.

3) 90% compliance. John Berardi is big on this–90% compliance to your behaviors/meals/exercise. You have a trainer you believe in, so work with his system and then modify if needed.

Rock on and keep us updated!
Mike T Nelson
PhD(c), CSCS, RKC, ZMT

Hey Chris,

You just motivated the crap out of me yourself. I sat down myself a few months ago, and realized that ever since I started my own fitness business, my own fitness level dropped like you wouldn't believe. I find that trying to work on my business all the time is taking away from where I want to be health-wise. I just recently started getting on track again with my nutrition and exercises.

There is a crap load of amazing exercise tips here. But one thing that is actually helping me out is a pair of jeans that I WANT to get back into!!! I have a pair of jeans that I can't fit into any more, and I have it hanging on my front door….as a reminder that when I leave my house, it's time to focus!!! It actually motivates me quite a bit.

Great post. Good luck brother! I know you'll be fine!

Hey Chris I feel your heartfelt cry brother and I have taken on board a lot of your stuff and feel its a good thing to help a brother PT in his time of need. (and you are in need my man).
After 25 years in the fulltime Australian Army and then getting out to start my own business in fitness I think I know little about taking th bit between your teeth and just jumping when you need to jump. Two things dude and they are basically everything everyone else has said here is either take it or leave it kind of advice everyone has an opinion and a method but you have to work on your motivation again fire up your desire and for that you need what we all need and know to be true and youve already mentioned it (your own PT). Two of the guys on here that Ive read their advice have hit the nail on the head!! Go back and read their advice again Adam Toohey and Rick Rakauskas - Theyve said everything that I would have said if they hadnt said it first. Kettlebells Rock!!! all of body or Combination Exercises are the only way to go (you know that!!) Kettlebells will take your Strength through the roof guaranteed and Boxing training will shed your excess pounds. Everything else you love exercise wise, can fit around those two main ideas. Ultimately here is the deal Chris you can afford to have a fulltime PT with you even in your travels whether that person is also your PA and PT that would be sweet; but you need someone to push you … Hell as PT's we know that everyone needs someone to push them … Their own personal PT especially PT's to push them, cos they dont have time to train, pay someone to be your fulltime man or woman to give you the treatment you deserve brother and at the same time that your PA/PT is scheduling your daily activities they'll be scheduling your Training activity and your down time with the family.

Get angry man and take back what was once yours!!! Dont accept any excuses from yourself!!

Go for it bro you know the drill, Just do it man!!

PS Dude let the PA/PT worry about disciplining you to not snack at night (thats a big no no and you know it!!) Like one of the other guys said water Green Tea anything that the body doesnt have to actually process night time is for rest and recovery man not for digestion. if you make your body work at night trying to digest your not gunna get that beneficial REM sleep required for growth and recovery. Via Condios Man!!

Chris,

Straightforward and simple answer my friend.

I have a lose 30lb in 30 days challenge starting Monday.

It's got your name on it : )

You and 17 others will be going through the process together and covering exercise, nutrition and lifestyle aspects that are, frankly, strange and unusual, though safe and highly effective.

I'll be contacting you every single day for 30 days making sure that you achieve your goal. No ifs, no buts.

As the industry's 'goals guy' I'm not known for failing my goals and I never allow my clients to fail either.

Waddayasay? You up for this?

You know my email : )

Dax Moy

You've got my email buddy

Hey Chris,
I know the deal. I run work and run a couple of blogs and websites. Two years ago I was in great shape, needless to say it has gotten out of hand. The past year I had hernia surgery and a couple of other procedures.

Moving forward I too am getting it back. The night time carbs are my problem too. That along with beer and chicken wings on the weekend. Imagine; work out hard, eat OK (not perfect) during the week, then beer and wings on the weekend. You can see where the weight came back from.

Anyway I am mixing in a lot of Vince's stuff, Craig's stuff and Zack's stuff. They know their biz and that is where I will get it from.

Good luck.

YO, Let's make a freaking BIGGEST F******* Loser contest. Much like Craig or Vince's transformation challenges.

The winner gets a free Market Annihilator course for their work and dedication.

Take care
Joel

Hey Chris,
Good job on wanting to trim down.

You've seen my before and afters and you've been there as well.

It's not about doing all kinds of crazy exercises.

Stick to the basics and you'll be fine.

The best thing to do when trying to lose weight is to eat, think, and act like the person you want to be.

If you want to weigh 240… then eat like someone who weighs 240. That is the only way you'll get there.

Exercise consistently. Concentrate on resistance exercise in order to increase your fat burning potential.

The pounds will drop off naturally and you'll be extremely happy.

Peace.

Hell yea!! First of all, I think it's friggen' awesome that you are putting yourself out there like this and putting it all out on the table. That takes major kahonas!

Second of all, you said it yourself, you are rocking out in every aspect of your life. You will feel so accomplished and DAMN good if you get conquer this as well.

You know how busy you are over the next few months between filming, editing, coaching clients, etc. On top of working out with your trainer, make sure that your daddy-daughter time is something active. That way you can spend time with them, and get in that extra cardio chasing after those 2 little beautiful blondes. (Okay, 3 if you count Sarah =)

Also, I think you already did something ingenious! You proclaimed to hundreds of fitness professionals that absolutely adore you that you are going to take on this endeavor.

Instant feedback.

Instant support.

Instant accountability.

Chris, let's just put it this way: You can eat tofu. You can eat chocolate cake. However you decide to tackle it, you are going to friggen' get this done. If anyone can do it, it's you. Plain and simple.

I believe in you. We all do.

Cheers!

1. Eat a Big Protein Breakfast
This will help kill the late night cravings, as your body know how many calories it has had. Eating them first thing will "set" your calorie thermostat and allow you all day to burn it off.

2. Pre prep your meals
If you wait till you are hungry, you always choose the wrong thing

3. Vary the workouts with crazy exercise (like strongman style)
Novelty is great for training intensity

4. Schedule a photo shoot for 12 weeks away publicly

5. Do a weekly update on your blog - accountability

Good Luck Chris!

Chris,

If you haven't already read The Metabolic Typing Diet. Then I suggest you do that. Once you learn how your specific body type is designed to eat, those late night carb attacks wont happen anymore…or any other kind of uncontrollable craving.

Everybody else on here has posted a lot of awesome motivating advice, you have a great trainer, your set man.

Good luck and keep us posted.

John

Yeah buddy - like Sam said…treat it like one of your businesses and you'll be turning heads at the beach real soon.

My main advice would be to 'enjoy the process as much as the result'.

And to get a little more technical, when I'm on the road I make sure I pack enough of these:

http://greensplus.com/product_info.php/products_id/156

Not only do they taste delicious, they are also one of the few bars which are cold-processed and contain every single thing you want…..(even spirulina!!)

Hey man I wish you the best of luck - look forward to seeing the progress throughout the next year!!

Hey Chris, it is no secret that we all get older and involved in other money making ventures.

I did the same thing and found that by doing all the standard compound movements like….
-squats -dips
-dead lifts -stiff-legged dead lifts
-bench presses -rows
-chin-ups -db decline bench presses
-overhead presses -close grip bench presses
Well, enough of that shit I think you get the idea. I do these on a two day cycle and make sure I eat and rest properly.

I also do hiit cardio and various body weight exercises. and ab routines three to four times a week. I am 46 years of age much smaller than you, but this program is starting to make me look like a sherman tank with beat up weights left in my tracks!!

By the way as far as your late night carbs are concerned replace them with getting freaky with your wife more often!!!!

Stay cool brother, Kevin Taylor

Wow Chris, its awesome to see that you have all this support which is HUGE!! Hey everyone i just want to thank Chris McCombs for choosing me to train him my name is Sako Yakinian and I will be working with Chris in getting down to 240 strong, lean and healthy so he can be out playing with his daughters and enjoy all aspects of a long healthy life. I appreciate everyeones help and this is whats going to keep him going strong.

Let me tell you about our first day…First off he tells me how he slams down eggs benedict, with bacon and pancakes for breakfast and tops off the night with ben and jerrys lol so you know hes been enjoying it. Then we get into the weight room and the man has more injuries than a 20 year pro athlete but after not lifting in who knows how long he still managed to superset pushing and pulling movements and at pretty heavy loads, pretty impressive for a guy who ate crap for so long and hasnt done any weight training in forever.

The approach i thought would be best for him to start with especially taking into consideration his weight and long list of injuries is super setting push and pull movements 2 days a week while still training moderately heavy any where from 6-15 reps. To start he will be doing moderate intensity cardio 3-4 days a week and as time goes on i want to speed up his workouts to more high intensity workouts such as tabata, sprints, giant sets and so on to help blast off all the fat.

Nutrition is key for him and thats going to be the hardest for him because of the lifetyle he has and that carb/sugar craving he gets at night.We all now the man is capable of doing some amazing things so cleaning up a diet wont be to hard. My approach is to keep him at a high protein diet shooting for 50-60 grams every 3 hours from lean sources of protein. For carbs im having him cut back his intake and keep them complex and fibrous such as beans, oats, berries and other fruits. Also increase his essential fats to replace it with the extra carbs he was taking in.

I will have him supplement with protein powder, glutamine, waxy maize, multivitamin, greens, probiotics, flax, omegas, cla, acetyl l carnitine, green tea extract and maybe throw in some other extra things down the road.

Let me know what you guys all think about this because i think we all owe it to him since hes done a ton for all of us here in helping build successful businesses and lives.

Chris McCombs is a machine and there's nothing he cant do.. Stay posted because you're going to see a strong, lean blogging machine.

P.S. Thanks again for everyones input

Chris,
There are a lot of good tips on this thread man.

One of the things I would suggest is to include some sort of strength training focus in there, whether it's powerlifting, strongman, or grip training. The reason I suggest this is because going for strength keeps my head in it way more than the bodybuilding/cutting up type of training.

Plus, your hands are freakin' huge and I think it would be a big advantage to get into grip training, but I am partial to that…

All the best man!

-Jedd-

Chris,

Not a 7 figure fitness expert, but (really close) to a 6 figure fitness blogger

Love to see that you are doing so well as far as family and business goes!

As you know, there are a zillion ways to drop this weight. Since you are friend with Craig and Vince, you must know a bit about Brad Pilon of Eat Stop Eat.

The reason I would recommend his approach of Intermittent Fasting, is that it works well for someone like yourself who enjoys night time carbs. I'm not saying that you can eat all the night time carbs you want, but this eating approach does give you more "wiggle room" than traditional 6-meal per day approaches.

Since it seems that you are on the road a lot, Craig Ballantyne's "body weight circuits" routines are outstanding.

Before my blog was making a full-time income for me, I was running a men's suit store. During the holidays this year, I was putting in 60-70 hour work weeks and then spending another 25-30 hours per week on my blog and building links to my site, etc. I honestly was averaging 85-90 hours per week of work (not including commute time). Needless to say, I simply didn't have time to go to the gym.

From November to January I did nothing but this body weight circuit to keep me lean (video of the circuit).

http://fitnessblackbook.com/workout-routines/body-weight-circuits-are-kickin-my-butt/

This was a hard deal for a "gym junkie" like myself, but it worked wonders. These days I continue to mix in these body weight circuits on days when I'm lacking the time to workout…or simply don't want to go to the beach instead of the gym.

For someone like yourself, this would be a good routine to mix in with your active lifestyle. It would be easy on the joints and would probably be kind of rough, since you are a big guy. Bottom line…you would get good results. Obviously it sounds like you have the gym workout covered, I would recommend learning how to workout when you are on the road, or lacking time…and this is the workout I would recommend.

I have no doubt you will get ripped again!

Rusty

Meant to say…"…or simply want to go to the beach instead of the gym".

Rusty

Hi Chris,

I will make a list and try to be short and to the point.

1. Find your "why you want to do this" and make them so powerful failure is not an option.
2. Try to find intrinsic reasons as well as extrinsic reasons but for me the one intrinsic reason makes me keep improving.
3. Make the workouts short, progressive in intensity AND something you can do forever. Personally I work out 1-2 hours a week and that is what I do with my clients as well. "better is better not more is better"
4. It is a journey not a destination but you need to improve gradually.
5. Reward yourself every time you reach a large goal and with your financial success you could really make some cool ones…
6. Relate your continual business success and goals to fitness success and goals. When you reach a certain point you are not going to stop.
7. Because you are a leader you will do just fine:)

Yo dude.

Yeah lots of good shit here..

Its all about the Valslides! hah

Good luck with everyhting.. lets def hit a workout when I get back to Cali

Keep up the great shit man. Hope to get out on that pickup bootcamp soon as I'm there too..

Talk soon bud

Hi Mr McCombs,
It looks as if you have a ton of great ideas-so I just want to say Good Luck-I know that you can do it. If you blog about your training and eating every day-that accountability will be very helpful.
I am a big fan of you-Bedros-Steve Hochman-Dr Sam B.-etc. All of you guys have been very helpful and inspirational in my quest to become a better person- better personal trainer and better boot camp instructor.
Thank you and Good Luck-I know that you can do it!!!

Wow Chris,

Looks like alot of good info. The only thing I would add is to do a good cleanse/detox NOW.

I start all my clients with this and it is the best way to get your body primed to lose weight quickly and consistently.

Shoot me an e-mail and I will send it to you for free as a way of saying thanks for all youve done to help those and myself in this industry.

first up Chris,
well done mate. You need to be doing this and going public there's no turning back. That's the best way to do it. Social support.

Now, you have to blog it like most people here are saying. Set up a seperate blog and take photos and post em before & after.

But the biggest thing is to do it so you can see your girls grow up. My Dad died 4 years ago when I was 27 and it kills me that he won't be there when I get married in november. He was 53 and had a heart attack.

Like Zach mentioned bodyweight is your key that way you can still do it in your hotel room. No excuses.

Night time carbs? My fave is frozen mixed berries and throw on some Nut spread. Or try a frozen banana with the same nut spread on it.

As for your knees - mine suck too. I hate running so I do hill sprints - less contact time between the foot and the ground and no strain.

Alternatively swimming and pool sprinting on the spot like a tabata set. no impact there. Anyway you're in Cali and it's summer - no excuses.

c'mon champ, make it happen and be an example of what busy people can do. I see a new info product in the making for you…

Respect your body as much as you respect the business you have built! Get out and start moving!

Wow, I am blown away by all the positive support… thank you so much

Had a great training session with Sako today, he's a great trainer, and I ate clean all day… I'm pretty stoked to be getting lean again

Weighed in at 327… was pretty strong… barbell rowed over 200lbs for reps like it was nothing… not bad for not working out in so long… all those years of powerlifting left a nice baseline of muscle on me… now when I lose the 80lbs of fat we'll be able to see it (=

Got my assistant making me veggie juices all the time

I REALLY appreciate all the kind words (=

hi Chris,

glad to see your getting back into it, i've 2 studio's in manchester(uk), and we've doing bodyMoT, to find all the problems,about hydration( you want to be a fat burner),and what minerals and vits your have and need to support your body with exercise(and life style).
In the studio we're also using your systems now,just getting 6 clients a months at the moment, which is improving.

Sorry back to fitness!

I've got a great machine that burn 500cals in 10 mins ( Vibrogym)
its a vibrating plate , but we've been using weight training on it, it burns cals, tones, and even burns cals 2 hrs after training session.
It great, keep the training going.

Hey Chris,

Timed circuits using 3-4 movement patterns will get the fat off you real quick. Drop the starches and work like a mofo.

My girls are dropping 11-12 inches a month doing this! The guys are getting great results too.

Train Hard, Ea Smart!

Marc

I Think a nice superset circuit including all the compound exercises. Then Smash it With the Kettlebell. Think They would be Ideal for you as so portable could do at home etc. Art Of Strength have also made a fill your own Plastic that you could even take on plane on your film trips.

Dear Chris,

First of all I want to say that I think you have made the 100% RIGHT decision to hire a trainer! There is NO ONE who can NOT benefit from having a trainer at their side to help give them with that extra push…NO ONE! Everyone, including Craig B., Bedros K., Steve H., Vince D., Joel M… and every other trainer that is reading this blog.. Myself included… Everyone should have a trainer! Lucky you that you are able to afford a trainer!

Now I also hope your trainer reads your blog and I hope that he sold you a HUGE 1 year commitment package using Bedros’ Close 9 out 0f 10 Clients system! Lol…

I’ve been reading your blog for a long while now and I really feel like I know you even though we have never met so I am just going to speak like we’re best buds or that your one of my very own clients.

First question you asked, what kind of training regimen would “I” have you on. Based on your list of injuries I would start you out on a full body workout three days a week. I’d have you train the 10 major muscle groups with just two sets of 15-20 reps for each group with lighter weights with a minimal rest period of 30 seconds between each set to keep your heart rate up. I’d start you out with many compound movements in a circuit and move into interval training after about three months. For the intervals I’d have you do boxing and other body weight exercises that keep your heart rate up between weight exercises. I would NOT start you out with any weights because of your injuries and I’d want to make sure those were addressed first, but instead I would have you do a lot of body weight/gravity exercises and eventually progress you to light weights with higher reps as those old injuries shows signs of rehabilitation.

If you want to lose weight and you want to lose it fast we need to keep you in the target heart rate training zone right? Get yourself a heart rate monitor and put yourself in the zone! That combined with a good nutrition plan… and I’d recommend that you follow either Joel Marion’s “Cheat you way thin” plan or Vince’s plan. Both of those guys have some great nutrition tips to follow!

One of my specialties is in post-injury-habilitation and there is TONS of research to show that the light weight higher rep type workouts will get you the results you need in the shortest amount of time with a very low chance of injury. Seriously, I would avoid heavy weights for a few months and just stick to functional training exercises. I know, I know… Us guys LOVE to pick up those heavy things and then slam them back down on the ground! But let any ego you might have go and you will make faster and more importantly safer progress.

As the weight comes off you may want to start integrating as many balance exercises and core stability exercises as you can. There is nothing sadder to me than the big body builder guys at my gym who can toss around huge amounts of weight but can’t balance on one foot for 30 seconds or the guys who have great “looking” abs but buckle over when I jab them in the belly. (and I LOVE doing that!) Worse yet are the guys who work WAY to much on the top parts but not the bottom or WAY to much on chest and not enough on back. A well balanced program should be the cornerstone of your plan.

With as much time as you have been spending at your computer I’d be willing to bet your shoulders slump forward and that your hamstrings are tightened a bit just because these are common postural deviancies with people who spend a lot of time at a desk or driving. Even if they are not, I’d make sure your program also involves postural correction, which is another of my specialties. In this day and age most of my clients are coming to me with serious imbalances that MUST be addressed in order to get the most benefit from my exercise programs. You can have the biggest chest in the gym but if you slouch or you have a but that makes you look like a frog that was taught to stand up you are just not going to look that great.

Let’s keep in mind that right now I weigh in at a measly 143lbs. BUT I am strong as an ox and lightning fast. I was an avid marathon runner for years and I used to weigh around a buck O’ five… I got into mass building for a while and was up to 170. Then like you I let things go and the next thing you know I was up to 20Olbs!!! I’m now an avid martial artist and would not give up my flexibility, agility and speed for bulk or anything else.. But I do train with weights quite regularly. My FAVORITE is the kettle bells and light weight high rep dumbbell and barbell exercises. Try it! You will like it!

As far as how to fit your workouts into your schedule. Well Chris, you claim to be the stickler for time management. So start managing your time so that you can fit your workouts into your busy schedule. You may have to give up something else in order to fit it in. What are you willing to give up? What is it worth to you?

The following is my own quote from my on web site.
“There is ALWAYS going to be a reason for why you can't make it to your workouts. We can always come up with an excuse. We can always find something else to do and claim we just don't have time. The truth however is that you have time for the things you feel are important. Finding the time to workout now will ensure you don't have to take time to visit the hospital later. They key to making that time available is to post it on your calendar just like you would your work schedule or any other appointment. Make it a habit that becomes part of your life now and you can't lose, well anything but body fat that is…”

As far as traveling and working out… If you have not heard of or used the TRX system. You NEED to get one. That little strap will KICK YOUR ASS! It fits in a suit case and you can work your whole body with it. Also, get a jump rope. Every time someone tells me they don’t have time to exercise I remind them that 10 minutes of jumping rope will burn the same number of calories as thirty minutes of jogging! You could always get some elastic bands as well. They may not look like much but you can get a killer workout with the elastic bands. And when you go on a trip, make sure you schedule some time to get your workouts in. You can always try out the 100 rep workout or the 10 minute workout systems, but try them out when your traveling and away from your trainer. I’d be willing to bet that Vince, Joel, Craig and Bedros and everyone else you go to meet with would be more than happy to go to the gym with you and I bet they would all kick your ASS anytime you meet with them!. I would LOVE for the chance to workout with any of you guys and pick your brains to death on workout tips! If you’re not going to take advantage of THAT opportunity then move out of the way and let me! LOL….

As far as your cravings go. I’m certain you know this already but craving carbs is usually a signal from your body requesting “more energy.” I’d be willing to bet that you are skipping a meal from time to time and your body is being forced into starvation mode. In starvation mode your body slows the metabolism and stores whatever food it can. Leaving you sluggish and low on energy and craving carbs for the “fast fix” energy they provide. Knowing this… just make sure you are eating the right foods at regular intervals. Again…. Follow either Joel or Vince on this!

I can’t believe I just typed up a friggin essay! But when I get a thought my fingers move faster than I can see…

Yes, please post a blog about your progress!

JJ Brawley N.C.P.T.
San Diego's Fitness Specialist
Helping People Look Better Naked Since 2003.

Inner City Boot Camp Program Coordinator
http://www.InnerCityBootCamp.com

Chris!! Man, lookin' studly in the after pic for sure! My best approach for mysef as well as my clients is keeping it simple. You are a man that has developed and delivered excellent systems to implement into life to live better and happier–put this knowledge to work to best leverage your time in your workouts & meals. It took work, but look at you now. Keep the diet simple & clean, workouts entertaining, challenging & fun and incorporate interval work and circuits. You can still hit the good ole' fun traditional stuff like bench, squat, deads, rows and pulls as well.
Kick it hard man!

-Hollister "StrengthByStruck"

200lbs for reps like it was nothing….you're a strong mo fo man

Set yourself a time limit and hit it hard mate whether its 20 or 40 minutes you got the time, bodyweight and big bands if you're travelling and dumbells, kettlebells and sandbags at home.

Start simple with supersets and work on to complexes, timed sets and TABATAS

Daxs elimination diet is awesome and simple for fuelling yourself the right way.

Will be great checking your progress dude, all the best with it

Glad to hear this Chris. As for accountability post progress pics weekly on you blog. Do what you say and not say what you do.

Best of luck

Hi Chris:

Thanks for sharing—Great to hear what you're up to w/your health! You're off to a good start with letting your audience know what's up; I have no doubt you'll DEFINITELY succeed. You've got my support, and it's so obvious your followers want you to succeed with your weight loss goals! You've done it before, and you can do it again.

Of course, make sure your WHY is big enough; this will keep you on track. Being there for your girls and feeling better are great reasons to lose the weight. It's all you, Chris. You have to do it for yourself b/c nobody else is going to do the work for you. The other thing is STRATEGY. "Difficulty is relative to preparation," is what my colleague always states. That being said, I think you've got the training aspects covered. I've always found that the circuits using total body movements, combined w/60 second cardio intervals makes a great short, effective and fun workout. In fact, I find that I only need to do this type of workout 3 days a week instead of 5 or 6! Having lots of war injuries from gymnastics, this type of training is kind to my joints and I don't go into overuse mode!

Being on a schedule is always helpful. Pencil in your workouts and meals like your business meetings. Anticipate busy weeks, too, and get back on track if you fall off the wagon. Prepare your menu for the week and cook some meals on the weekend. Have some meals frozen, packaged or ready to go for those instances where there's a time crunch.

I found that when I journaled my nutrition/workouts/sleep/water intake every day, it really made me THINK about what I put in my mouth and made me AWARE/PRESENT to what my mission was. Basically, it keeps you honest.

I also think it'd be cool if you'd take photos, measurements, % body fat, heart rate, blood pressure at 3 or 4 week intervals until you get your goal achieved. That would be motivating for you as well as anybody else who wants to lose weight and get healthy!

Best wishes; great start and looking forward to your progress!

Cheers,
Teri

Chris, I won't offer training/nutrition suggestions. This is not the main thing, plus you know your stuff. It's all in your mind.

but still - maybe focus less on powrelifting and more on bodybuilding/bodyweight/yoga-type stuff (good for your bod)

You can do it, big guy - you've done it before and this time it will be much easier, cuz:

-you got less weight to lose
-you know the road, you've already travelled it.

It takes balls to be open like this - props buddy!

Yavor

Good on ya bro…

Craig Ballantyne's Turbulence Training is a great option if you have little or no time. And it is awesome if you are away on business because as you probably know most of it's bodyweight stuff and the workouts are short and sharp.

Good luck pal

Tom Bold
London UK

I would say that taking that first step to create a change in your life is the important one. With that being said, as a Licensed Athletic Trainer, I would first have any muscle/ tendon / ligament issues that you may have, evaulated by a health care provider who can give specific exercises to help with any musculoskeletal you may have. Next, I just developed a training system that offers rehab type exercises within a fat burning workout. The system is called the Muscle Recovery system. It utilizes the M.A.S.S.I.VE principle where each exercises used is designed to aid in the recovery the pumping action of the body as a whole. This system creates less muscle soreness, greater heart and lung function and results quicker. Good luck in your goals and thank you for all your doing for us as fitness professionals.

Come to San Diego and let me kick you ass for two weeks bro!

Hey Chris,
I know the challenges you having with schedule and keeping your workout up. Being an actor, I deal that chaos quite often. However, what I have found that has worked for me is short intense aerobic workouts several times throughout the day if you have the time or at least once a day. Something is always better than nothing.

I teach a class called Aerobokick which is a combination of boxing, kickboxing,aerobic dance and exercises which I have found are effective for a total body aerobic workout which includes high rep exercises. When training, I break the class up into segments and use whatever segment that applies to the needs of each particular client. The URL above is my facebook site. Check out my video. "The 1000 Punches Workout" which comes out of my hour and a half aerobic class. Try it a leave a comment.

You tips have been more than useful. Finding consistent clients has been a problem for me. More about that later.

God bless,
Fitz

Chris!

Pretty old post, but I'll chime in anyway.

THE easiest thing you can do to get on your way is to cut out the carbs at night time.

Easier said than done, of course.

Those carb cravings come because your brain desires sugar. What you can do to counter that is simply take 6 teaspoons of GLUTAMINE when the craving arrives.
Now whats so crazy about this supplement is that it'll cure your craving, immediately. Even a small dose under your tongue, and you'll soon feel the craving disappear.

Hope this helps you on your journey.

-Jin