Lose Fat, Strengthen Joints, Rapid Fat Loss

hey everybody,

It’s time that we talk about the difference in programming between training like a pro and struggling for results for an unnecessary amount of time.  I used to be just like you, and I understand the difference between the fastest path to success and the beaten path that’s worked so poorly for so long.

Watch the video above and you’ll begin understanding exactly what I’m talking about.  When you’re done, be sure to leave your comments/questions below.  If enough people comment, I’ll be back tomorrow with the solution.

have a great day,

Kareem

PS – what else do you think might be stopping you from getting results as fast as you should?

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Thanks so much again! Can’t wait for your teleseminars to start also! Super excited! I LOVE YOUR WORK!! so holisitc and thorough! Thank you thank you thank you!
I love the fact you addressed muscular imbalances when I only asked about this yesterday! I hate to say it, I am not technically savvy and would love if you could send your members an easy “How to Guide” to your website and where what information is found You are great at the body motion material – can we add in the ability to find all of this as quickly and efficiently as you are hoping we can move?
Thanks Dr K

Hey Alyssa,

You’re welcome

That’s a great idea!

I’ll work on it next week – have you checked out the Quick Start Guide yet? That should help for now…

have a great day,

-k

Hi Kareem! Great vid, thank you! Have a great time in Mexico, love that place! LOVE DEFL!!!

Hey Dr. K,

Love your videos and teaching lessons about the human body! I’ve been wondering if it is okay to do intervals after the main exercises on the 30 day meltdown video section? I’ve been having a hard time doing intervals before and I feel like have put no effort into the giant sets and feel like I didn’t do a hard workout. Is it okay if I do this or will I screw up my results for doing this?

Thanks Doc!
Andrew

Always great to get more information and more details. I’ve been through DEFL and loved it, and I now utilize the database to design my own. However, even though I feel fantastic, I still feel I’m missing something. I just simply am not dropping the fat like I think I should after this 3rd baby. This has always been an issue for me. My diet is really good (especially with a great garden this year and now a full pantry) my workouts are right there, so I’m looking for the missing element. It’s there, it’s just a matter of finding it. I really like Dr. K’s approach to overall health and fitness–refreshing, fun, and it just makes sense!

Hi Dr K
Great stuff and straightforward scenarios to assist with training.
I sort of lead train a couple of people 2-3 times a week 5.30 am in the morning (sometimes hard toget out of bed)but find myself slowing down my own training so as they can keep up. Yes from your video here i realise the difference in peoples ability and training motivation. Whats the best way for me to get a full workout and help these also?

hey dr k, starting to get a better picture..one thing I’m not doing is stretching…did I miss that video??

Dr. K,
Thank you for all of your efforts to help us get lean and healthy. Your daily web videos are great and motivational.
Alyssa’s idea for a faster user friendly website is a good one. A quick way for members to access their new weekly exercise would be awesome.
Also, is the ability to become more flexible and more mobile something your body can adjust to reasonably fast? Or does it take the body a long time to readjust?

Blast and double blast….I am at work and can’t listen to this and I am going away for a looonnnng weekend camping on the beach straigh from work and won’t get to here this till SUnday night when I get back. Oh well, will be looking forward to getting back and viewing this and tomoros.

I am LOVING the program and the exercises are brilliant. I am challenging my self and enjoying it so much. I only have about 2-3kgs to loose and I have been struggling with this final loss for ages now. I am banking on and believing that DEFL is my lifetime solution.

I want to send my before photos to you ( I took them the day before I starte DEFL), but can’t work out on the website where to send them to you.

Some more info on how to do get around the site would be great (agreeing with ALyssa). Do you have a section that you can just send in questions or do I use the “Questions” email address? I am thinking this is the answer, but just want to clarify.

Many thanks again for a wonderful program. I also bought the Weight Loss Hypnosis CD’s and I have been doing these the last few days, so I am arming myself to the hilt with all manner of weapons to conquer these last couple of kg’s.

SO grateful for your passion and inspiration. WIll you be recording the Q & A sessions and posting them for everyone to dowload? This would be awesome. I put everything onto CD and listen to it in my car when driving. I find this very time efficient – being a Mum with two small kids and working as well, time is a something I wish I could bottle and use as need required.

Love the intensity, my posture is much better then when I started the program, weight is about the same
I’m in week 3 and I am definately stronger and more flexable
shoulder are more back, chest forward
I am motivated to get rid of my viseral stomach fat.
keep it coming Dr K
Thanks for sharing your knowledge and passion
Donald

Love the intensity, my posture is much better then when I started the program, weight is about the same
I\’m in week 3 and I am definately stronger and more flexable
shoulder are more back, chest forward
I am motivated to get rid of my viseral stomach fat.
keep it coming Dr K
Thanks for sharing your knowledge and passion
Donald

Some of the exercises, particularly varieties of planks, tend to aggravate RSI in my wrists. It’s not impossible to do them, but they are painful for that reason. What can I do to strengthen my wrists to make these exercises easier to tolerate?

If you could really provide the knowledge of the key parameters that affect individual fat loss, you would be doing a great service. My son has been absolutely working his body to a nub for the last six weeks and eating as clean a diet as I have ever seen and he has lost only about one pound. It is very frustrating for him. We think he is not eating enough, but there may be other factors that should be checked too. We just don’t know what they are.

Hi Dr. K!

I´m writing from Lisbon, Portugal!

I subscribed your site just two weeks ago and i´m very excited to start working on your material!

For a lot of years i didn´t had great results. I found Mike Geary (It was for him i got informed about you) work and i´m very motivated with the results, but the best it´s that now i have an huge hope that i can progress much more.
I´m having some difficult of time in get actualized with all the great stuff u have, but i’am doing my best with the time i have on my hands.
My only fear it´s if i will be able to do the customize of your work for me, but i’am hoping u get things enough simple.
I want to bulk more and one of my struggles it´s how to make my lower legs grow, because they are really thins. That´s my greater inbalance, at least in a esthetical point of view. I would like to find out the reason on a biomechanical perspective.
P.S.: Sorry if my english it´s not very good

Hi Dr. K!

I´m writing from Lisbon, Portugal!

I subscribed your site just two weeks ago and i´m very excited to start working on your material!

For a lot of years i didn´t had great results. I found Mike Geary (It was for him i got informed about you) work and i´m very motivated with the results, but the best it´s that now i have an huge hope that i can progress much more.
I´m having some difficult of time in get actualized with all the great stuff u have, but i\’am doing my best with the time i have on my hands.
My only fear it´s if i will be able to do the customize of your work for me, but i\’am hoping u get things enough simple.
I want to bulk more and one of my struggles it´s how to make my lower legs grow, because they are really thins. That´s my greater inbalance, at least in a esthetical point of view. I would like to find out the reason on a biomechanical perspective.
P.S.: Sorry if my english it´s not very good

How can we tell the ration between our slow twitch and fast twitch muscle fibers?

Great, great info…very well done!
My question is about the lactic acid, I thought with the burning in the muscle through high intensity-lifting weights, with lactic acid release and there for a greate release of human growth hormone which then leads to greater fat loss..?

Thanks Pam

Love all the useful and helpful info you provide. I’m really looking forward to hearing more. My progress has been slow. Makes it really hard to stay motivated.

Very informative and makes alot of sense.

Thanks

Very informative.

Thanks

Dr. K.
I purchased DEFL 2.0 while you was running your special. I used the link from Mike Geary to get to your web site. I have been getting e-mails from Mike for a few years and have learn a lot about nutrition from him.
I am really interested in your body weight program. As for now I aquired Sciatica and have been dealing with it and the pain for about 3 months now. I am a veteran and am waiting to be asigned to a therapy program. I am keeping up with your videos and information and hope to be able to join in with your program soon.
Thank you so much for the link to fast track and I am learning more about fat loss from them also.
Thanks again and please don’t count me out.
Larry

I have never had someone explain mobility vs. flexibility this way. Most of your clients are much younger and they do not realize that this is so important as one ages. I am 62, female, and I have always been active but with accidents I have developed reduced flexibility, which I find difficult to deal with – however I am more than willing to try. Ultimately this is about change and my unwillingness to adapt. My mother is 90 and her mother lived to be 96 so I expect to live many more years but I find I am not motivated to do the required exercises, the usual, no time or motivation despite what I have learned over the years – no exercise no flexibility or mobility. So I guess I am stuck in motivation, as with many of my age. I need your help!!!

Hi Dr. K
Great program Why I say that? The Physiological education period. We all know our bodies but not in a scientific way so I really appreciate your help in this area. Teaching people to take control of their bodies through nutrition and exercise in order to live a healthy life. Great Service.

Question: I am having trouble with my knee joints so doing lunges is painful but how I love lunges. I can hear the clicks in my knee joints when I lunge. What is going on? and what do you suggest to help with the pain? It seems like my knee joints need lubrication because of the the click or clack noise I hear.
Thanks

Hi Dr K, This video has come just in the nick of time for me. I was trying to figure out just yesterday why I am not seeing the results yet. I feel like I am getting stronger but all that hasnt yet translated to lost fat. I actually thought maybe i should reduce my carb intake some more. Thanks for your very informative videos

Dr. K-

I think you’re right on with the customizing as I have found that to be a problem. I happen to work 3rd shift but not on a full time basis, and even though I am a highly motivated individual I have problems getting a workout in on the days after I have worked the night before. I tend to only get 4-5 hours of sleep on those days and many times don’t have the energy to do a workout, especially as intense as some of yours are. Also, there are times where I’ll have 4 days off in a row and then others where I work 5 out of 7 days, so I’m all over the board with days and hours and it changes every week. When I’m not working, I’m on a normal day shift like the rest of the world.
What do you suggest I do?
Kathie

Hi Dr K — I’m starting the DEFL 2.0 program and still in Week 1. My question is similar to Andrew’s above — I’m just not crazy about the warmups and intervals. Can interval work be done on a different day than the giant sets? Can jogging/walking be sufficient for the intervals, provided your heart rate gets up there in the first 30 secs?

Thanks! Excited about the program,

Beth

Hi!
I’m halfway through week 3, and I’m wondering what to do after week 4! Do I have to figure it out on my own? Do I just start over with week one again? There’s so much to keep track of; your webinars are amazing! So what’s next? How do I keep losing fat and get stronger?

Hello Dr., Thanks for the video! I can’t wait to hear your comments on how to customize the program. I have several questions about my own program and am not sure where to ask them. Thanks for all! Elleanor

Hi!
I\’m halfway through week 3, and I\’m wondering what to do after week 4! Do I have to figure it out on my own? Do I just start over with week one again? There\’s so much to keep track of; your webinars are amazing! So what\’s next? How do I keep losing fat and get stronger?

Dr. K

Wanted to express my appreciation and surprise in all that you cover. And so very well I might add.
Have been in the alternative and integrative healthcare profession myself for close to three decades now.
I find that your work and the efforts you have presented here are in so many ways a dream come true.
When I entered the profession, this material, if discovered at all at the time, was considered some sort of “Witch Craft” or far too obscure to be discussed beyond ones core group of confidants. Well, through time, diligence and a faith that the day would finally come, you’ve done it! This material is finally available in such a way to to be usable to “mainstream” humans. My appreciation in finding this to be true,in your work” is simply overwhelming.
I’m blown away by how well developed,advanced and effective this material is. BRAVO ! You and your team are simply put, A generation not to ignore.
While I have come across much of what you include, I have never seen it so well presented, so accessable and possible to immediately implement.Go for it guys, Consider me consistantly inspired !
Dj
P.S. Your commitment and efforts to Constant and Never ending improvement have found a place, a time, and a context in which to truely benfit “The World”.

Dr. K

Wanted to express my appreciation and surprise in all that you cover. And so very well I might add.
Have been in the alternative and integrative healthcare profession myself for close to three decades now.
I find that your work and the efforts you have presented here are in so many ways a dream come true.
When I entered the profession, this material, if discovered at all at the time, was considered some sort of \"Witch Craft\" or far too obscure to be discussed beyond ones core group of confidants. Well, through time, diligence and a faith that the day would finally come, you\’ve done it! This material is finally available in such a way to to be usable to \"mainstream\" humans. My appreciation in finding this to be true,in your work\" is simply overwhelming.
I\’m blown away by how well developed,advanced and effective this material is. BRAVO ! You and your team are simply put, A generation not to ignore.
While I have come across much of what you include, I have never seen it so well presented, so accessable and possible to immediately implement.Go for it guys, Consider me consistantly inspired !
Dj
P.S. Your commitment and efforts to Constant and Never ending improvement have found a place, a time, and a context in which to truely benfit \"The World\".

Dr. K

Wanted to express my appreciation and surprise in all that you cover. And so very well I might add.
Have been in the alternative and integrative healthcare profession myself for close to three decades now.
I find that your work and the efforts you have presented here are in so many ways a dream come true.
When I entered the profession, this material, if discovered at all at the time, was considered some sort of \\"Witch Craft\\" or far too obscure to be discussed beyond ones core group of confidants. Well, through time, diligence and a faith that the day would finally come, you\\\’ve done it! This material is finally available in such a way to to be usable to \\"mainstream\\" humans. My appreciation in finding this to be true,in your work\\" is simply overwhelming.
I\\\’m blown away by how well developed,advanced and effective this material is. BRAVO ! You and your team are simply put, A generation not to ignore.
While I have come across much of what you include, I have never seen it so well presented, so accessable and possible to immediately implement.Go for it guys, Consider me consistantly inspired !
Dj
P.S. Your commitment and efforts to Constant and Never ending improvement have found a place, a time, and a context in which to truely benfit \\"The World\\".

Hi Dr. K. I used to keep in shape with a 10 to 15 km run at least five times a week and my best time to exercise is very early morning (6 am) before eating. Then I changed my job to evening work to suit my family’s needs and now don’t get to bed before 2 am – so my exercise routine and diet have imploded. My days are so busy with childminding and then my factory job after I’ve felt so tired and I can’t believe I let my running slip away – but I just couldn’t face the effort. I’m so thrilled I discovered you while desperately net-surfing for inspiration and motivation. Since starting your mini circuits nearly a month ago I’m feeling so much better. As I don’t get large chunks of time anymore I grab exercise breaks as I can and I’m addicted to them! I’m now following the weekly workouts and improvise with my husband’s weight set but I haven’t yet bought a medicine ball – what’s the best size and weight to start with?

Hi Dr. K. I used to keep in shape with a 10 to 15 km run at least five times a week and my best time to exercise is very early morning (6 am) before eating. Then I changed my job to evening work to suit my family\’s needs and now don\’t get to bed before 2 am – so my exercise routine and diet have imploded. My days are so busy with childminding and then my factory job after I\’ve felt so tired and I can\’t believe I let my running slip away – but I just couldn\’t face the effort. I\’m so thrilled I discovered you while desperately net-surfing for inspiration and motivation. Since starting your mini circuits nearly a month ago I\’m feeling so much better. As I don\’t get large chunks of time anymore I grab exercise breaks as I can and I\’m addicted to them! I\’m now following the weekly workouts and improvise with my husband\’s weight set but I haven\’t yet bought a medicine ball – what\’s the best size and weight to start with?

Dr. K.,

I’ve been doing your program for about 2-1/2 weeks now and I can’t believe how much better I feel. I still have a little problem keeping my form through some of the excercises, mostly because I realize I have some imbalances/weaknesses, but I can see that your program is addressing those. I find the program very challenging, but I am motivated to do the best I possibly can with them because I know they are going to help me get back some of the strength I’ve lost over the years. I think your program is very innovative and it just makes logical sense to me. Now if I could just get my husband out of his recliner and improve some of his weakness…..

I am very overweight and I need a really beginners program. I am currently trying your 6 min warm up with 8 min 30 sec intervals and your 4 large sets with two min. in between, but I am not able to do most of it because of extreme fatigue right after the first super-set, What should I do for a beginner program?

dr. K.

I would like to understand better when should I used high reps with lower weight and when to used lower reps with more weight and which of this methods will be better if the purpose of my workouts is to loss fat lots of tat

Dr K
Thanks so much for a program that is truly an education in fitness! Your webinars alone have been completely enlightening. But there is so much information I feel like I need to spend more time going over them all before it completely sinks in! I am anxiously waiting for more info regarding how to customize the program further. A specific example on how we could train for muscle growth would be nice. What isolation exercises would you use within your format when working towards growth?

Hey Dr K,

Whenever I listen to your videos, I understand your point. But, I have to admit, sometimes it is like trying to absorb the Kreb’s cycle all over again! I am reasonably intelligent. I get what your saying. My problem lies in trying to assimilate all the information into a workout that is right for me. I feel pretty motivated. I am 50 with some definitive goals for fitness. I have written them down very specifically. I have been reading Joel’s stuff, along with Josh Benson and Isabel, and Vince….I may be on overload! My biggest challenge right now seems to be trying to organize and integrate all the information. To determine where I am, and what I need to do, exactly, to get to where I want to be. 50lbs thinner and much more fit. Thanks for all you do!

Teresa

Hey Dr K,

Whenever I listen to your videos, I understand your point. But, I have to admit, sometimes it is like trying to absorb the Kreb\’s cycle all over again! I am reasonably intelligent. I get what your saying. My problem lies in trying to assimilate all the information into a workout that is right for me. I feel pretty motivated. I am 50 with some definitive goals for fitness. I have written them down very specifically. I have been reading Joel\’s stuff, along with Josh Benson and Isabel, and Vince….I may be on overload! My biggest challenge right now seems to be trying to organize and integrate all the information. To determine where I am, and what I need to do, exactly, to get to where I want to be. 50lbs thinner and much more fit. Thanks for all you do!

Teresa

Dr K
I have trained with weights and cardio from the age of 14. What I learned as a teenager was somewhat sport specific and I have used those principles for the past 25 years or so. These methods were reasonably effective until about 3 years ago when I not only plateaued in terms of progression but everything seem to decline at the same time-strength endurance flexibility acceleration. Along with this my weight continued to creep up regardless of the level of intensity of my workouts.
I have been using DEFL for only a couple of weeks but I find the variety, so far, motivating and I am surprised at how challenging the program has been even though I am only part way through Week 2.
This video brings up many of the goals that I have and use a motivation.
Thank you and I look forward to moving through the program and seeing the benefits.

Jeff

Dr. K, Thank you for all the great information you share so willingly. It is helpful and easy to understand. I will probably need to do most of my workouts at home due to my circumstances, so am trying to adapt the equipment and the space to do the workout in. Many times you give alternative equipment and positions, and that is very helpful. Is there an alternative to the medicine ball, or is it an investment I need to make? What size and weight? Also, I don’t have access to different size dumbbells. Can I make good progress using mostly body weight exercises? I am 68 and in good physical health. Thank you again for your passion regarding helping others be healthy and fit.

Dr. K, Thank you for all the great information you share so willingly. It is helpful and easy to understand. I will probably need to do most of my workouts at home due to my circumstances, so am trying to adapt the equipment and the space to do the workout in. Many times you give alternative equipment and positions, and that is very helpful. Is there an alternative to the medicine ball, or is it an investment I need to make? What size and weight? Also, I don\’t have access to different size dumbbells. Can I make good progress using mostly body weight exercises? I am 68 and in good physical health. Thank you again for your passion regarding helping others be healthy and fit.

Dr. K, Thank you for all the great information you share so willingly. It is helpful and easy to understand. I will probably need to do most of my workouts at home due to my circumstances, so am trying to adapt the equipment and the space to do the workout in. Many times you give alternative equipment and positions, and that is very helpful. Is there an alternative to the medicine ball, or is it an investment I need to make? What size and weight? Also, I don\\\’t have access to different size dumbbells. Can I make good progress using mostly body weight exercises? I am 68 and in good physical health. Thank you again for your passion regarding helping others be healthy and fit.

Hi Kareem,

A very interesting issue to customise for the many as they are more or less opposites: I think/hope it can be achieved though.

As my personal experience and education with my own lifestyle improvement increases I do find myself adapting fitness programmes to suit myself and my personal circumstances at the time and the overall goal I have set myself so I think it is positive to seek out ways to allow for more “planned” customisation.

From your video I can visualise an intuitive questionnaire that assesses the real goals and general personal health circumstances and personal circumstances linking through to a collection of short building blocks of workouts and nutritional and motivational plans from accross the network you mentioned. That’s what I sort of do in my own way by mixing and matching to suit my own goals.

One fundamental issue puzzles me though is the view that results have to be super fast (I see this mentioned in many programmes both in fitness and general life). A good goal should include for a realistic time period to achieve the goal which it based generally on equal weighting with the other factors. Personnally I have planned my lifestyle transformation to be based on a realistic timeframe (accounting for adjustments to normal life, etc.) where I plan to see monthly improvement towards the main goal, allowing time for adjustment when needed (as all plans change for some reason).

In fact to my mind when defining a customised plan of this type the key issue to be assessed is the individuals timeframe and general health at the outset of the objective and from there the plan is defined/constrained by this whereas many fitness approaches may be to say do xxx and achive yyy by zzz.

Good luck in the task.

I am now getting into the DEFL2 workouts: hard but satisfying and I am enjoying increasing my awareness of how my body actually works and responds. I enjoy seeing your honest endeavour, knowledge and boundless enthusiasm that clearly comes out in your videos. Thanks for all the hard work and energy you have put into this programme and your drive to continuously improve it: simply superb.

Regards

Francis

I love the information you share but your videos take longer to play than anyone else’s that I watch. It must be because you’re filming in HD or something?

This is my second week so still getting acquainted with how to navigate the site. Love the webinars – wish I had more time in a week to get everything completed. I signed up for the upgrade so looking forward to the upcoming weeks! So many of the questions I have read here are things that I would also like to know. Is there a way to share these in some organized way? I am having trouble finding my way around and hope this part becomes easier as I progress.
Carol

Dr. K-
I gotta be honest; I’m a personal trainer and I was very interested in your exercise library. An individual video of each exercise was a fantastic enticement and well worth my investment. But as time goes on and the emails keep coming, I have tremendous respect for your dedication to this program. The educational component is really fascinating and informative. It’s appalling how much I’ve forgotten since the cert exam! Thanks for all the good work. I’m really enjoying.
Julia

Hi Dr K – Wonderful program. I am on my 2nd week. When I do the lounge, i hear a small cracking sound on my right knee, it does not hurt at all but I feel scared. I am taking a little bit easy on that knee. Is this normal for some people or should I have it checked out?

Thanks for all you do. You are on mission to help us lose fat. I want to be fit for life.
Cheers!
Allen

I am trying to figure out how to incorporate your strength training into pool exercises–I have long time chronic back and hip pain from a bad fall 12 years back and have developed RA since so lack strength all over and mobility in hips, hands and feet. I take regular pool ex classes, but don’t seem to be getting any stronger. I also stretch and mobilize all my joints daily to keep them moving to my best ability. The down side–I used to be VERY active and now am having difficulty doing activities of daily living. But I am not ready to give up! Your program sounds very promising. I would like to understand it better.

Hi Dr. K
I’m in the 2nd week of DEFL with the plates. I find it very challenging, but like the first week I try to do 3 x 4 supersets if the time allows. I feel stronger and I can see some changes, though my weight went up last week I am putting it down to muscle gain, as my initial goal was to lose about 10 more pounds of fat. I have aleady lost 45lbs recently and more before that. I am not upset with the weight gain because of the difference I see.
I am up for the challenge
Thanks again for the great information

Hi Dr. K.,
Great info and Great job…well done!
Best move I ever made was purchasing DEFL 2.0!

Thanks!

Hi Kareem

Looks like a wonderful place you are hanging out in this week! I’m officially jealous!!
Say hi to the other experts hanging out there with you I am a member of Isabelle’s site also.

Would it be possible for you to design one decent stretching w/o which we could use for our ‘rest’ days? I have a couple of favourites that I use now…. but would love to have your ideal stretches to use as well.

Also, I have a very troubled shoulder (blew the rotator cuff about 10 years ago) which is getting much worse by the day. All of the pushups & plank positions are not helping it at all. What are the best ‘alternative’ moves to use to take the pressure off of the shoulders?

Otherwise, I love the program & the w/o’s thus far!

Thanks & take care,
Annie

Hi Dr. K!

I’m loving the workouts and the vids……very informative and its keeping me motivated……
I’ve been weight training for many years and although I have the bulk I’ve never been able to get ‘cut’.
Now I have shoulder injuries brought on by too many heavy sets on the bench.
Your workouts are allowing me to continue training which I couldn’t live without, it is a sickness I have.
Again, like everyone else, I would like to send photos and ask questions, but it is not clear where or which email we can use for this.
Regards, Bas

Love the idea of learning to customize your approach! I have tried to do this intuitively by, for example, doing 3 DEFL workouts per week because my body seems to want a rest day in between each one. But would love a sound basis for much more customization. Specific question: I have nearly given up the running I used to love, because I don’t have energy for your workouts plus runs. Does it need to be one or the other, or is there a way to incorporate some running into my week and still reap maximum benefits from DEFL?
Thanks for all the great info! Takes awhile to absorb but I’m enjoying the process.

Hello,
I really do appreciate being offered the opportunity to participate in this wonderful service, that started out as a dream of yours. I want to take advantage of all of it that I possibly can. Being diabetic, I know that I am not only speaking for myself, but for many others. I watched my own family members struggle with diabetes and I lost my Father, My Uncle and Aunt, my sister, all to the ravages of that one dreaded disease. All of the research that I have done leads to the realization that we diabetics have been mislead by the medical community . I feel that with all of the science pointing towards new and better ways to treat the causes rather than just focus on the symptoms, we have all been short changed. I want the best diet, combined with the best way to start out gently and keep building up on the exercises as my condition will permit, and I believe that with your help, I can actually realize the cure to diabetes myself. I’m focused, I’m confident that given the right tools, this can be a reality for me. I also suffer from an auto -immune disease which caused my immune system to attack my liver cells as though they were foreign invaders. I have taken prednisone for eight years to save my liver. I must fight these adverse conditions to survive, and with all of the new science, there’s no reason why I can’t attain health and longivity. I will be greatful for what ever your great knowledge base can offer. I appreciate your efforts so much. Ruth Coontz

Hello,
I really do appreciate being offered the opportunity to participate in this wonderful service, that started out as a dream of yours. I want to take advantage of all of it that I possibly can. Being diabetic, I know that I am not only speaking for myself, but for many others. I watched my own family members struggle with diabetes and I lost my Father, My Uncle and Aunt, my sister, all to the ravages of that one dreaded disease. All of the research that I have done leads to the realization that we diabetics have been mislead by the medical community . I feel that with all of the science pointing towards new and better ways to treat the causes rather than just focus on the symptoms, we have all been short changed. I want the best diet, combined with the best way to start out gently and keep building up on the exercises as my condition will permit, and I believe that with your help, I can actually realize the cure to diabetes myself. I’m focused and I’m confident that given the right tools, this can be a reality for me. I also suffer from an auto -immune disease which causes my immune system to attack my liver cells as though they were foreign invaders. I have taken prednisone for eight years to save my liver. I must fight these adverse conditions to survive, and with all of the new science, there’s no reason why I can’t attain health and longivity. I will be greatful for what ever your great knowledge base can offer. I appreciate your efforts so much. Ruth Coontz

Dr K,

Thanks for your continuous phenomenal advice on getting our bodies in the best shape possible! Your inspiration has truly been a blessing.

I have completed week 2 and started week 3 today after a 3 day rest, but noticed a lot of pain in my knees. So I was thinking of starting over with week 1. Will that slow down my results?

I, too, have trouble with lunges, too heavy and old knees. I also have scolosis. When you say this will help posture, do you mean my condition or in general, just standing up straight?

I know what you mean about things getting in the way – I deal with multiple chronic illnesses, and there are times when I just completely run out of energy to try to do anything at all, and others where I have to carefully decide where to put the energy I do have (for example, helping my son with HIS issues which include PDD and ADHD vs. sitting up to work).

I ordered the Medical Hypnosis CD a few days ago and it should be here soon – I know one of my limitations is some seriously messed up psychological factors, and attitude makes such a difference.

I’m looking forward to more info on the nociceptive/proprioceptive side of things, especially since one of my issues is balance (as in I don’t) – I try to explain to people that in order to be able to balance, you have to have functioning semicircular canals (mine don’t), proper proprioceptive information (again, NOT), and visual cues. So it’s not a suprise that I’ve come to the point where I use a cane for balance (for the last eight years) and being in an elevated exposed space will make me stop in my tracks and inch forward since it feels like I’m in free fall even though I’m on a solid surface.

VERY good stuff here, Dr. K. I am grateful to be a part of this.

Sandra Green,

You keep going girl! You might need a bit more time inbetween sets. If you really start losing form, then you need to rest or stop there and add more next time. You will be so surprised how quickly your body will adapt and soon you will be able to complete the entire workout! I’m so very proud of you for doing this! Keep at it. Do the best you can, make sure to hold form so you won’t get injured! YOU CAN DO THIS, I KNOW YOU CAN!!!!!!!!!!!!!

Hola!,

Lovin’ DEFL! I ‘m working hard for you Dr K! Each work out I find I can push it a little bit harder. I just had a quick question about feeling nauseous. I felt this during last work out after doing the Cross-body Plate Sumo Walk”. Why does that happen & is there a way to prevent it?

Thanks so much!

Hi Dr K, after two weeks of trying to figure out what to do and how, I finally reviewed the right info and understood it and started exercising this week. I am really surprised to see just how much I sweat after even the first giant set I do!

I listened to this video and would like you to provide us w/the measurement levels for each factor you mentioned so that I can see where I stand w/all of this. I have already started to loose fat b/c of another cleanse I am doing for another issue; I will be finishing that within the next day or two and an very grateful and excited that I have your program to follow to help me stay in shape.

I am currently peri-menopausal and I had put on a lot of weight and especially belly weight. I am hoping you address these issues for the many women that are facing this dilemma. All of the sudden our metabolism changes and we don’t really know what to do about it. IThis has been my particular issue. I would be so grateful if you addressed this (even if you’re not a woman!).

Belly fat has ALWAYS been an issue for me, I am really wondering if, even at the age of 50 I WILL LOOSE this?

Thank you in advance and I look forward to working with you and your program.

Thanks and enjoy the rest of your trip in Mexico!

Dr. K,
Thank you for the information. I am so glad you put up beginner examples because I was hurting myself trying to do the original. I am not flexible enough just yet. Some of the previous comments already asked my questions and I am looking forward to your responses. I havent found a cool down with your workouts, did I miss it?
Thanks again.

Hey Dr K,
I’m one of those people who is highly motivated and thanks to both Joel Marion and Mike Geary have improved my fitness and lost 24 lbs. But, I also have some joint issues, L4-5 and a Total Hip Replacement. Am very strong and can pusk myself thru your warm-up, intervals and Giant sets but struggle with lunges. I’ve started to use bridges but the ones I found on you tube don’t challenge me at all. Any suggestions on lunge variation or perhaps deadlifts or roman lifts.
Thanks for all you inspiration and thank both Joel and Mike for me.

Cheers………enjoy your time in Mexico

Hi Dr. K
Thank you Kareem! I love all your enthusiasm. I just started DEFL 2.0 last week and came down with a cold and have not worked out for one week. I hope this will not set me back too far and I am really disappointed because I was so excited to get going. I love all the videos and information you are sending everyone and I truly feel like I am getting educated. There could be several reasons for people not getting the fatloss they expect i.e perceived intensity, adjusting exercises from beginner to more advance, not increasing the weight etc. With your program do we do any type of exercise on the 3 days off and should we be doing the mini circuits along with DEFL as well? Thanks

I’m on Day 2 of DEFL 2.0 and at the end of both workouts, 1A and 1B, I have a small pain in my left elbow that comes and goes. I’ve put an ice pack on it each afternoon and night, and the pain has gone away and feel normal after. I’m just concerned if this might be a sign of a more serious problem OR if this will go away as I do the program.
Also, when squatting, I have trouble keeping my knees behind my ankles, butt going back and chest up all at once and keep falling back. Am I missing something?

I\’m on Day 2 of DEFL 2.0 and at the end of both workouts, 1A and 1B, I have a small pain in my left elbow that comes and goes. I\’ve put an ice pack on it each afternoon and night, and the pain has gone away and feel normal after. I\’m just concerned if this might be a sign of a more serious problem OR if this will go away as I do the program.
Also, when squatting, I have trouble keeping my knees behind my ankles, butt going back and chest up all at once and keep falling back. Am I missing something?

Hi Dr. K,
Excellent idea – customization! I must admit that I’ve been struggling with the program: after the first week’s workout, my lower body was so sore, I could barely walk for 2 days!.. I am 52, 30+ pounds overweight, 40% body fat and out of shape, so what did I expect??? Perhaps, being able to ease into it? I did do the beginner’s workout, but it felt so inadequate, I had to try the regular one! Worst part – I can’t lose ANY weight: I am eating right, doing everything I am supposed to, but not even a pound!.. A metabolic problem of some kind?.. How can you tweak the program for people like me?

Hi Dr. K.
I’m really enjoying the workouts, and I’m pretty sure I’m getting stronger! However, my (fat loss) results are so slow and my question is, What am I doing wrong?! If I’m doing my workouts the best I can, to intensity so I’m dripping with sweat all over my body, can it be my diet? hormones? I gained weight the first week of doing DEFL, then in the last two days I’ve lost 4 lbs. without any major changes to my diet. What factors should we consider if we’re not seeing the results we want?

Hi Dr. K.
I\’m really enjoying the workouts, and I\’m pretty sure I\’m getting stronger! However, my (fat loss) results are so slow and my question is, What am I doing wrong?! If I\’m doing my workouts the best I can, to intensity so I\’m dripping with sweat all over my body, can it be my diet? hormones? I gained weight the first week of doing DEFL, then in the last two days I\’ve lost 4 lbs. without any major changes to my diet. What factors should we consider if we\’re not seeing the results we want?

Hi, I’m not very computer saavy. I haven’t had any luck opening the nutritional guide pdf. Any suggestions would be most welcome. Also, can I’ve been doing the sets with what I have, 10 pound weights and a kettle ball, rather than a medicine ball and discs. Is this OK? Anne

Hi Dr K & Everyone!
After 6 months now on DEFL I have found that your program has provided a safe framework to customise exercise so far! The injury prevention videos have so many answers to most injuries, I really would recommend them to anyone wanting help with old injuries & to prevent new ones!
This week, however, returning to week 2 I have strained something in my upper back. I think the 5kg plates were too much, so have reduced it to much lighter weights and carried on. Whether this is the right thing to do or not, I miss the exercises too much to stop doing them!
This program has already proved perfect for maximum results, further help with individual customising tips is going to be dynamite!!
THANKS DR K!!

Dr. K,

I love all the information you’re giving about nutrition and exercise-I’ve been trying to eat clean for the past 2 1/2 weeks and feel so much better. I am 54, overweight and haven’t exercised regularly for quite some time, so I started out doing the beginner mini circuits–I’ve found out that my core strength really needs to improve. In the Quick Start Guide, you mention a Workout Modifications Guide. I haven’t been able to locate that. Lastly, are we supposed to be doing some type of cool down/flexibility after completing a workout–right now, I’m just stopping after the last set is completed. Your excitement and enthusiasm keep me motivated to keep trying. Thank you so much for creating the DEFL.

Dr. K,

I love all the information you\’re giving about nutrition and exercise-I\’ve been trying to eat clean for the past 2 1/2 weeks and feel so much better. I am 54, overweight and haven\’t exercised regularly for quite some time, so I started out doing the beginner mini circuits–I\’ve found out that my core strength really needs to improve. In the Quick Start Guide, you mention a Workout Modifications Guide. I haven\’t been able to locate that. Lastly, are we supposed to be doing some type of cool down/flexibility after completing a workout–right now, I\’m just stopping after the last set is completed. Your excitement and enthusiasm keep me motivated to keep trying. Thank you so much for creating the DEFL.

Hi Dr. K:

I am in the army and as you may know we do a lot of push ups and situps and cardio, unfortunately my calcaneus nerve is causing me issues to run and although I love running I have not been able to. Your program has allowed me to get aerobic and anaerobic work out, however, some of the upper body excercises are a little bit easy for me (not all I must admit as I am screaming for breath by time I’m done). My concern is that I may affect my weight loss because of this. I started at 190 and I am at 186 after the first week. Could you also make other recommendations for the dyna discs instability work out as I am in Afghanistan and I tried ordering them and for some reason they don’t deliver out here where I am out. I have the ball, mats, weight balls and of course dumb bells and regular weights. Thanks for all you are doing.

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Keep up the great work Dr. K… look how many lives you have touched What an awesome program! Thank you!

Dr.K
I have fats on my arms and area around it. I have been trying ti reduce it from many years but it doesn’t reduce. I also want to make my stomach flat. Please help me to reduce the fat and tone my body.

Thanks and Regards
Sunita

Mexico? Very nice. You deserve it!

Good to see everyone getting into this. To Sandra above, I’m sure Kareem can answer better, but in the beginning, I was just using limited range of motion (half squats, etc) and moderate speed — mostly concentrating on good, safe form. I still felt like I’d been steamrollered but things got better surprisingly quickly. Icing joints helped a lot too.

I’ve got one question related to increasing capillary density from yesterday: Kareem, you said “high reps” were necessary. Is this like 15-20 or even higher?

Thanks! I’m looking forward to what you have for us tomorrow.

Hi Doctor K.
For me part of the problem is knowing what is normal range of motion and what is not. Perhaps you could devise a programme showing what the average person should be able to achieve, assuming that they have no range limiting problems such knee or back injuries. Also I am fat which limits my movements especially when bending over or reaching to touch me toes for example. A possible solution could be a progressive Yoga programme, what do you think?

Hi, Dr K

Thank you for the info in this video. As a “beginner” to these types of workouts, I wanted to let you know how much I appreciate some of your other video’s too. In the bonus Abs Circuit Workout’s, I find the Pant Size Reduction and Beer Belly Blaster challenging but do-able for me at my level of fitness. Also, thank you so much for the new “Beginner’s Mini Circuit” recently posted to your site. Could we have more of these types of workout’s? I’m on the 21 day trial offer, but I can see how much you want to help us, and, what value your site is already. As such, I am more than happy to sign up permanently!

Dr. K. a big hello from Greece,
I’m pretty new to your site (I found you through Mike Geary) and still trying to catch up. Hopefully I will! It’s not that easy for me to assimilate all the information I collect from you, but it’s very interesting though! Thank you very much!
xoxoxo

Hey Dr.K,
thanks for filming this video, more pleasant and easier than reading;)
The themes are very interesting.
I found out that intervals are difficult to manage for me and wondering what I should be doing. I am on a stationnary bike and spinning for 30 sec sharp. My heart goes very high (probably in 95% of max…I should actually measure this to be sure) and have sometime difficulties to recover my breath within next 30 sec. And this goes with your topic of heart rate. Is it more beneficial to get to those 9.5/ 10 intensity and use more time to recover (35 to 40 sec felt better), or I also sometime stick to strictly 30sec/30sec, but will sometime only go to 7/10 intensity to recover.

In regards of motivation, this is really difficult to customize from your end I guess. From my end, I would see it as what else or how differently can I do the circuits or activities and be sure it has the same effect (still need to watch all webinars, probably going to find answers there), since I enjoy riding bikes, running. How could I fit those together? what are the key factors that should be kept and how to play around them?

In regards of postural, I found it disappointing that practionnist I met so far, don’t really take time for prevention. As long as it doesn’t hurt, they just take time to fix a real injury…and the rest if you can live with..they leave you with. I have a scoliosis from school and working on gaining flexibility, but sure I can do more and differently..but don’t know how. Same for my hip…something hurts and I would love to know what to do to reduce as much as possible what to do to avoid having an artificial hip one day. (my uncle had 2).

So much looking forward to other videos and webinars! thank you so much to putting all this energy in your work.
Laila, France

one more thing..
have you thought about a forum where people can interact? I haven’t seen any forum team for DEFL in Sparkpeople for example. But I would rather see one here . I know being a moderator is a lot of work, but it would mainly be for people to be in touch with each others.

e.g. what type of intervals are others doing ? show their progress and thoughts,get to introduce themselves if they wish to share anything.

Dr K,
You really set yourself some challenges. I am in Week 2 of DEFL and have also been doing the 5 minutes of muscle balancing and am getting comments about my improved posture. Enjoying your audios too.

I would really love some more stuff from you on improving my flexibility. Lengthen and unstiffen some of those muscles.

Hi Dr. K,

Great articles and videos. I love your approach using multi-planar exercise and your attention to muscle imbalamces etc. I look forward to your approach to customizing our own programs. While I have lost 55 pounds and am in very good condition, I feel that my AICD and beta blockers slow my progress. Not to mention the age factor(55 yo) I kmow that my heart rate and blood pressure respond differently from others. There are few doctors in the general public familiar with conditioning / strength and the AICD type of factors. I look forward to your work.

Thanks,

Gary

Dr. K. a big hello from Greece,
I’m pretty new to your site (I found you through Mike Geary) and still trying to catch up. Hopefully I will! It’s not that easy for me to assimilate all the information I collect from you, but it’s very interesting though!
I’m not an overweight person. My weight is more than ok regarding to my height, but I have more fat that i’d like to, and I think that this situation is very difficult. I already watch my diet but I don’t have resuuuuults!!!
xoxoxo

Dr. K. a big hello from Greece,
I\’m pretty new to your site (I found you through Mike Geary) and still trying to catch up. Hopefully I will! It\’s not that easy for me to assimilate all the information I collect from you, but it\’s very interesting though!
I\’m not an overweight person. My weight is more than ok regarding to my height, but I have more fat that i\’d like to, and I think that this situation is very difficult. I already watch my diet but I don\’t have resuuuuults!!!
xoxoxo

Your video is great! – I have Mike Geary’s TAB workouts & guidelines etc but they have not made any difference to me!

Please come to Mauritius and do some personal training for us!!! How do we know if our ph levels are not balanced etc? I am an excercise fanatic – gym basically everyday and I have not gotten any smaller for a year now – dont understand what on earth could be the problem!

Your video is great! – I have Mike Geary\’s TAB workouts & guidelines etc but they have not made any difference to me!

Please come to Mauritius and do some personal training for us!!! How do we know if our ph levels are not balanced etc? I am an excercise fanatic – gym basically everyday and I have not gotten any smaller for a year now – dont understand what on earth could be the problem!

Thanks
Traci

Dr. K:

I keep hearing ATP being tossed around, and I am beginning to suspect some sort of explosive power in this stuff and the mitochondria that produces it. I can read the words but the practical application escapes me. You are a very bright fellow and I know you have a handle on this. Perhaps you could expound on this at some point?

Very informative video, btw.

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Hi Dr K, Lisa from London here, which is very wet unlike the lovely Mexico behind you in the video. I have started your programme this week and am absolutely aching all over. So definitely activating my muscles and looking forward to warming them up with workout 1b tomorrow. Is there any indicators to say you have pushed it too hard other than the achy muscles. I am guessing if they ache so much it unstabilises (sorry us Brits spell it with an s) me, do I need to ease off or should I keep pushing? I am very motivated, I have to be with an underactive Thyroid and any info on that would be great. Keep up the Awesome work! Lisa

Hi Dr.K
My big problem is flexability. My mobility is pretty good thanks to years of Jujutsu, but when it comes to flexibility i’m built like an old oak tree, a bit creaky and rigid.
How much time should i be spending on flexibility in the gym???

Hi Dr K,
‘been follwing your program and doing it 3x (mon, wed, fri) per week. ‘would like to inject jogging for 30 min in between those days. Will this not butn me out?

thanks

Interesting but… isn’t it better to slowly lose weight overtime rather than rapid fat loss. Everyone I know who loses weight quickly turns around and gains back fast or faster the same weight or more.

Wow, so much information to process! I’m in week two of the 30 day meltdown. I really love the workouts, however, today I decided to do the intervals on the treadmill one day and the recumbant bike the next. It is so much easier on my back and my knees and I feel like a push harder on the intensity. My knees are hurting from all the lunges. Is it possible my form is not quite right? I’ve always struggled on and off with aching knees, but they were feeling really good until I started this program last week. I’m hoping that it will get better as I get stronger. I’m 51 and I don’t want to have to go through knee surgery like my Mom did. (double knee replacement). I have listened to the first 3 webinars and am about to go on to the third one. Love the program!

Wow finally I understand, it seems my age & medication are working against me but I CAN do this, thanks for explaining this.

Hi Dr K
Motivation….well you hit the nail right on the head. l am so unmotivated, overweight and down right lazy.

But, especially today l had to go in for US Guided procedure on my right archilles tendon. Mild form of tendonitis.

l have been told to rest. So l am thinking maybe l shouldn’t use this as an excuse.

l think l need to go a little slower and start with the basics and go slow.

The reason l say this is because, l weigh at 103 kg Dr. K. and l am not motivated as most individuals on this program but l am not giving up….

Please help me get motivated and not lose interest in this program…..l am sick of being fat.

Motivation is the key to my success but l simply cannot grasp it. l hope you can help me?

Hey Dr. K,

Two things that I am missing know are flexibility and/or mobility. Hope you add a section on stretches.

You are a great motivator,

Thanks

Great information. I have been having issues with a year old shoulder injury and recently leg mobility due to an back issue. The comments regarding flexibility and mobility seem to be the thing that affects me. I am fairly flexible, but mobility is certain areas is not what it needs to be. So, thanks for bringing that up, now all I need to do is figure our how to “attack” that issue.

Thanks,
Carol

Great information. I have been having issues with a year old shoulder injury and recently leg mobility due to an back issue. The comments regarding flexibility and mobility seem to be the thing that affects me. I am fairly flexible, but mobility is certain areas is not what it needs to be. So, thanks for bringing that up, now all I need to do is figure our how to \"attack\" that issue.

Thanks,
Carol

Hy!

Loved the video and its amazing that someone comes about FINALLY about diversity of Fatloss. I have tried many techniques required by fat loss and everybody always comes recommending HIIT. I have done so many HIIT sessions that I cant see them anymore. My one coach actually recommended me doing LIIS since my belly area is more to the endomorphic side and the rest of my body is without question mesomorphic. I will give it a try. Dont get me wrong, HIIT has helped me to reveal my first 4 abs slightly but not as hardcore as seen by most sporty gurus wich are recommending HIIT sessions. This always makes me believe there must be something else, taking the fact of steroid use in mind (which I wont take, even for a six pack). This whole industry is so warped somehow (!) . Nevertheless, well done on everything, I have been following your updates for quite some time now.

Best regards
Johann

Hey Dr. K.
Thanks for all your educational info. There is a lot to this. I want to be in shape, flexible and mobile more than anything. I have struggled with a very sore SI joint in the past couple years. It was probably a small injury and got worse through over-training. I took a long rest and that seemed to help for a while but now it’s aggrivated again. Recently I looked in the mirror and my whole pelvic girdle was twisted to the right. What a weird sight! Everything you say makes sense to me and I am anxious to follow it but not sure where to start with my SI joint. I orginally got your abs program and did that without much pain at all, and now I do the HR mini spikers. The results with just those have been amazing. I am ready for DEFL 2.0 week 1, but not sure if that is the best thing for me due to my joint. Maybe I need more flexibility??
Thanks for all you do!!
Donna

This is truly wonderful information. I especially noted your explanation between flexibillity and mobility exercises. Who knew?//LOL
I am 61 years young and am totally aware of hormones. Would you address the hormone issue in factoring into weight loss, particularly for women around my young age. I have read a lot of material concerning this issue.
I would love to hear what you have to say about hormones as a variable factor.
Thanks so much for all of your knowledgeable instruction. I love it.

Dear Dr. K, have been doing your 5 mins exercises in the morning to boost metabolism and the 5 mins in the afternoon for posture. I am thinking of going to the next level now ( workouts 1a and 1b ) but am wondering if i should follow your advice to the letter, in particular 90% plus on the intervals.
I have angina and so am wondering whether that would be safe, ( have not had any chest discomfort so far but it tends to be when i do cardio leg work – especially uphill walking – that i get it ).
The angina is not too serious and the specialist advised no surgery but to treat with beta-blockers ( bisoprolol ), just one very minor artery is completely blocked and the rest are ” normal ” – apparently my condition is congenital affecting 1 in 20 in the UK.
Anyhow, i suppose i am asking whether this program is suitable for me even in a modified form. Also, re. heart rate, as you will know, beta-blockers slow the rate down. My resting heart rate is presently around 58 bpm and doing the introductory exercises raises it to about 100. I am 53 and i was taught that max HR is 2 x resting HR + 50 so in my case would be 156, i.e about double my resting HR without the meds. So, am i guessing right that i am nearing the max HR allowing for the meds ?
Am very impressed with your approach, i have read nothing like it before and i have read Tom Venuto’s burn th Fat etc and Craig Ballantyne’s book too ( both very good by the way but your emphasis on body alignment and the nervous system is revolutionary stuff to me and takes things to a whole new level).
Also, am impressed with your service, when you say you over deliver you are not joking ! It must have taken many, many hours to put all the vids together alone !
Good luck, you deserve to do well with this and may even change the way people appraoach health and fitness . I know you will probably be obliged to tell me to see my medical professional but i know what they will say. Slow steady progressive cardio, nothing too strenous etc etc . Now you just know i am hoping you will tell me different
Do you have any material relating directly to this question or could you poast a link that does ?
thanks, John

Thanks Dr K for putting together such a comprehensive program.

I’m busily downloading the material, listening to the webinars, setting goals, and trying the workouts. I’m 61 and have lost some weight since May, but am really trying to develop my strength and flexibility. I know I have a long way to go. After 4 weeks of effort, I’m finally noticing that my lunges are getting better, and I was able to do 6 half pushups. This is a lot of progress for me.

What I would love to see is some kind of guide or checklist beyond the “quick start” that tells you what is available, and what sequence you should take it in. For example, help in moving from the beginner workouts to the regular workouts, with modifications in between, and self assessment help on a continuing basis.

Also, I took photos, but don’t know how these should be sent. Will they be kept confidential? How often do you recommend weighing, measuring and taking new photos?

Also, what is the relationship between this program and lifthardplayhard? I subscribed to that material and don’t know if I should continue it right now.

Thanks.

I have lost 20 lbs. in 30 days, how much fsater should the weight be coming off? I still have 50 lbs to reach my goal weight, how should I be planning to structure the rest of the loss?

Dr. K. thanks for that excellente teachings you’re giving us it’s very interesting. Keep that way.

I appreciate the thoroughness of your knowledge too, as many have said above. My problem is age, hip arthritis, pain and leg weakness on the right, my most painful side. I did your ‘Wrinkle releaser’ set for about two months and there was lots I enjoyed about it, but I did have some increased hip pain. When I stepped up to the rolling plank (I can’t remember which set I went to) again I liked the feel of working most of the muscles but my hips became so painful I could hardly walk, and I had to stop the exercises altogether in order to continue functioning. I went to a cranio-sacral practitioner to try to bring more balance. I’m now back from summer vacation and ready to start some kind of gentle program, but I’m a bit confused by so much information (most of which is directed to much younger people). Thanks for listening!

just some comments on some other commnets:

Ang and others re lack of weight loss or weight gain. Is it possible you have gained lean body mass and lost fat ?

Chris re planks on sore wrists : no doubt dr. k can answer you better than i but as a temporary measure, do them on your elbows.

Most important, Francis Scott on seeing results quickly. I think this is very important because psychology plays such a big part in all this stuff. I think there is an emphasis on speed in the fitness industry because that is what people demand. i think people first need to define results. For me, Dr. K’s approach has made me get out of bed each morning and do 5 mins of exercise. Every journey starts with a single step ! From there to the beginner’s mini circuits, started with 1 mini circuit per day then on to a second then back to one as my body seemed to be tellng me to do this – i was so very tired and aching that i had to go to bed about 7 that evening ! I work in construction so i am active most of the day too, am wondering if i am eating enough. I eat about 2 – 2.2k cals per day, am 210 lbs and 6 feet tall.

Anyway, i digress, it all boils down to your goals. I haven’t set my goal to look like Arnie now, let alone at his peak, so i will be very pleasantly surprised if this happens ! So, i tend to agree with Francis, what’s the rush ? Others, however, won’t be happy till they get the body they want and as long as this is done safely, as DEFL advocates, good luck to them. The urge, the aching to change is a great thing to be harnessed and the more evidence that things are changing the more willing will be these participants to go the extra mile. The urgency spurs action, and the results spur even greater action.
Change is usually incremental, adding a good habit to replace a bad one etc. One step leads to another. so, i wouldn’t lose heart if i hadn’t lost weight, eg, ( i haven’t even weighed myself but i can feel the difference. I know this from experience as i lost around 70 lbs over 3 years just by dramatically reducing my fatty meat intake and doing sports i liked. I then quit smoking and put on 28 lbs but that’s another story and why i am on here !
good luck to all, the very fact uyou are reading this is testament to your willingness to change for the better.

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You guys are absolutly on the right track now. Thanks and I will be all ears. Learned a lot allready but look forward to more. Ps. Motivation for me is the answer to Why? When you know why you are doing something and what you results you can expect.
Thanks for everything and have a good time in Mexico.
“The Swede”

Hi Dr K,

I had a moment whilst listening to your video when you were talking about fast and slow twitch muscle fibres – I’m currently studying a Level 2 YMCA fitness course (for real beginners – I didn’t do Physical Ed at school), and I’m actually beginning to understand the science behind the theory on this – it’s sinking in! Thanks for the emails, updates and videos – I now get them from Isabel de las Rois, Jon Benson, Mike Geary as well as yourself now and together, you all compliment each other nicely and help get me motivated to put into practice, all that I am working on in theory. Here’s to a healthy future. Thanks again.

I’m am 51 Y.O. male. I weight close to 300 lbs. now and I stand 5’10”. I have had 5 lower back surgeries and a hip replacement. To look at me I look fine. I cannot walk very far due to pain and I am sure that has a lot to do with my weight. Also, my body feels like a rubber band that has been stretched to the limits. I don’t have any motivation anymore and I say I am going to start your program and I never do. I do know I need to change because I am missing out on a lot of things in life. I have two young daughters and cannot even play with them It makes me sad. I am in need of your help and would love to hear your suggestions. I guess the bottom line is I want my life back.

If you can help, I would love to hear from you,

John

I\’m am 51 Y.O. male. I weight close to 300 lbs. now and I stand 5\’10\’\’. I have had 5 lower back surgeries and a hip replacement. To look at me I look fine. I cannot walk very far due to pain and I am sure that has a lot to do with my weight. Also, my body feels like a rubber band that has been stretched to the limits. I don\’t have any motivation anymore and I say I am going to start your program and I never do. I do know I need to change because I am missing out on a lot of things in life. I have two young daughters and cannot even play with them It makes me sad. I am in need of your help and would love to hear your suggestions. I guess the bottom line is I want my life back.

If you can help, I would love to hear from you,

John

Sorry, thought this was a help E Mail comment place

John

Thanks heaps Dr K
All the effort that you put into your clients really shows and it’s great to feel that someone is there to answer any questions that we have. Looking forward to more information, thanks again.

Regards
Chrissy (from Australia)

Hi Dr. K……53 Long term heavy const. and Oilfield. Two back surgeries, One knee replaced, shouldder work right side. Also Type II Diabetes now. OK Main issue is whenever I start trying to work out I get heavy cramping. Abdominal, is severe but th eworst is the bracilis muscles (sp) between th eknee and th ehip flexors way down deep next to the thighs. These are excrutiating!!!! I am now also noticing Ha String cramps. Hae worked extensively on mineral balance, (specifically Magnesium, Calcium Potasium, Ainc….Also Vit. C and B12. Out of ideas. Note I drink 1 gal of water daily to keep hydrated. HELP! Makes it impossible to lose the excessive weight I have gained.

Sorry for the absolutely terrible typing in the last message!!!

Great info, Dr K! I look forward to the next one…my problem is that i plateau very early as my body desperately tries to keep the fat. now on ketogenic diet (CKD) and doing your workout. Lost 6 pounds in 12 days. but don’t get hr up enough with the workouts. in need of guidance…thanks again for sharing your incredible, broad and deep expertise.

Awesome information……would love to know more.

Hey Dr K.,

I’ve started the DEFL training and I am currently busy with the Week 1 exercises. Actually, I’ve been wondering whether I should follow the program strictly, namely do exercises for week 1 in the 1st week, and in week 2 do the exexrcises for week 2, or whether I could spread the programe and instead of Week 1 – exercises for week 1 I could do the exercises for week 1 during 2 weeks? When I did the first set of 4 giant sets, all of my muscles were sore and they were trembling. I thought that I could maybe improve my endurance by stretching the exercises into 2 week periods. Would that work, what do you think? The other reason why I’m asking this question is that my left knee is not in a good shape after operation (a part of meniscus was removed, and my posterior cross ligament was ruptured, the arterior cross ligament is hanging on a thread) and therefore I cannot improve my mobility just as I would like to. I have difficulties with the exercises that require me to prop my feet on a dumbbell. Instead of doing that exercise, I do a variation – on my knees. But it will never improve the state of my knee. I would be incredibly grateful if you were so kind as to give me a hint how to adjust the DEFL exercises to actually get my knee into a proper shape so that I could fully benefit from the program and that it could improve my results.

All the best,
Paula from Holland

Hi Dr K
Thanks for all the info you are passing on to us. It really helps to understand, even if just a little, why different exercises work in different ways. I feel stronger and as if I am standing upright for the first time in a long while. Your example in the video of having trouble keeping the knees behind the toes when doing lunges is the perfect description of me. I try to concentrate hard on technique, but have to work really hard at it, which then slows me down. Having said that I nearly ran up two flights of stairs yesterday and had no trouble at all – not short of breath and no leg wobble!! I have only been going for two and a half weeks and am really having trouble with the intervals. I am puffed by the end of the warm ups and then go onto the giant sets because my left knee starts to hurt if I do any more jumping jacks, but not sure I would have the stamina to do any more anyway. Is there an alternative to jumping jacks I could substitute? thanks a million for the results I am seeing already.
Jan

Dear Dr.K.,
I truly love ur system, its holistic approach and i’m devouring all the info u send…My life is currently very busy, i’m overworked, but soon the tourist season will end here in Greece, so finally i will be able to concentrate on getting myself back to shape and do even more, have a better, healthier body than when i was in my 20es…
Thank u for all, God bless u!
Liv

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hey everybody,

Awesome blog comments above – great work!

All DEFL 2.0 program questions will be responded to shortly. As mentioned, I’m in Mexico right now, so internet is a bit limited. I’ll be responding in greater detail to all program questions in the next 2 days or so.

As for the questions regarding the video above, you should see the video I just filmed and I’m about to share with you.

You’re going to love it – great work everybody!

One quick comment on intervals, since this is a recurring question….

Machines are fine – intensity is key.

Intervals post-workout are about 90% as effective, in my experience, so that’s totally fine, but make sure to warm up for at least 5-7 minutes before attempting a giant set. Your warm up should hit a similar intensity as your workout, even if only once.

Adjust exercises for orthopedic exercises and do something that doesn’t cause pain. That’s not the point

have a great day,

Kareem

Ok, couldn’t help myself… hehe…

one more quick comment on all of your enthusiasm, either towards DEFL or the video above – you’re awesome.

I love you, seriously.

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Dr. K

In a nutshell…

Thanks for the Insight into the Insight!! and us growing as a community.

Don

Apparently k does not does not reply.

Hey Dr. K.
I’ve been enjoying the challenge of your DEFL program and am looking forward starting week 3. My question is related to having my abs “pop” out… I’ve recently changed my eating habits with the help of Isabel and DSP, and started working out with some of the colleagues with you in Mexico. I’ve been able to lose about 28 lbs of fat however still don’t seem to have consistent “pop out” abs… I wonder if my alignment and pelvic position is limiting the ability of my abs to “pop”. I would appreciate any insights you might have. Thanks. Keep up the good work!

I can so relate to Nana with the lack of motivation. Because of arthritis in my knees, my range is very limited and the pain keeps me from staying motivated. If there were alternate exercises with the same results (even if just to get started) I could stay on track and continue to motivate myself until I have more flexibility. Please help me Dr. K – I can’t be the only one in this situation.

Hey there Dr. K. and thanks for a lot of fresh and cool information in this and all other mails from you.
I have been working out seriously for almost my entire life, and exercise is a lifestyle for me. My physical performance is great, and I am happy with that, but there are two things I want to ask you about.
1. My muscles are hard as stone (no kidding), but they do not look as hard as they are. How can I get out the details, the lean and clean muscle, better? ( I usually work in the 4-6 rep range for strength).
2. I have a tencency to get pain in my elbowjoint and sometimes in my hands. (I suppose this is due to my job, where I lift several 100 kilos daily). How do I avoid this?

I hope you can help me with this (and I think you can, because you seem to know a LOT of stuff about working out.)

Best regards from Norway.

André (“,)

PS:
Say hi to Mike G. from me.

Hi Dr K,

I just started your program, (like last week!) so I think I might be in information overload. This information seems valuable, but maybe over my head?

i love squats

Really good information broken down again for us, a fair bit does go over my head but I am finding a bit stays and then gets built on later. keep up the good work. Astro

Hi Dr.K

Hi Dr.K,
great video and good inspiration which made me reflect on my workout and diet and why is my fat loss stuck! Good work
Beryl

interesting, thanks

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Howdy are using WordPress for your site platform? I’m new to the blog world but I’m trying to get started and create my own. Do you need any html coding knowledge to make your own blog? Any help would be really appreciated!