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Getting Your Metabolism Back on Track

Published August 4th, 2009 By ToddSmith for ICanDoIt.com


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abs2

When most people begin dieting they are usually under the impression that eating less often or skipping meals will do the trick. I have a good friend who once told me, “I skip breakfast in order to bring my calorie intake down everyday.” This, actually, is the worst thing that you can do when you are dieting. Eating sporadically, only when you are hungry, and going long periods of time without eating stimulate fat storage and make your fat cells LARGER.

There are two reasons why metabolic confusion happens: One, when you have excess amounts of calories they are packed away as body fat.  Two, going a long period of time without eating and then eating a large meal forces your body to go into “flight or fight” mode and it begins to hold on to the fatty acids because your body is unsure when you will eat again. This is called the caloric perception theory (CPT).

We have all done this. For instance some peoples diets look like this over a seven day cycle: (Diet for a 180 lb male with 15% body fat – this person needs 1680 calories to survive/day *see BM example)

Monday: 2000 calories

Tuesday: 1450 calories

Wednesday: 2300 calories

Thursday: 1700 calories

Friday: 1850 calories

Saturday: 3800 calories

Sunday: 1100 calories

This seven day look at an individual’s diet is pretty common. On Monday, he begins his week with 2000 calories and cuts back to 1450 calories on Tuesday. Because of this reduction the body gives up some body fat as fuel because of the variance it will induce fat loss. On Wednesday, the individual consumed 2300 calories which is 300 more than 2000 and the body is thrown for a loop not knowing what to do – it may store the fat or it may burn the fat as fuel.

On Thursday, the individual lowers the caloric intake and again, the body is confused whether to store the fat or use it as fuel. This goes on the rest of the week until we get to Sunday. The individual on Saturday engaged in a very high calorie day and decides to under eat on Sunday in order to make up for overeating on Saturday. The body now enters the “flight or fight” and without a doubt, it will store fat in this situation.

To avoid this problem, an individual needs to eat the same amount of calories a day and the same number of meals (5-6). This is called a base diet. The amount of insulin released will be controlled and will not give the body conflicting signals. The body’s metabolism will become more regular and it will be less likely to store fat.

After establishing a base diet, the individual should add exercise (weight training). Eating a base diet and weight training will burn energy coming from fat storage and it will boost your metabolism.

A lot of people do this, but the kind of exercise they add to their regimen is aerobic. While aerobic exercise will burn off additional calories it will also get used to this and begin to burn less calories for constant work loads. Thus, adding weight training is the best solution. Weight training will add more lean muscle allowing your metabolism to stay boosted.

Plateaus

With a diet and exercise plan going hand in hand, it is possible for your body to plateau. This means that additional fat loss becomes more and more difficult and the individual does not see any more weight being shed. This problem is very common and will happen at sometime with your work-out and diet regimen. Usually when this happens, the individual changes their diet by depleting calories and adding more exercise. This will help your body overcome the plateau but will also lead to fatigue, which leads to your body wanting to accumulate fat. Therefore, the resolution is: when you begin to plateau, change one thing at a time in order to prevent body fatigue and control over your weight loss.

How to Overcome Plateaus

Excess carbohydrates can be stored in three different places in the body; in muscle as muscle glycogen, in liver as liver glycogen and in fat cells as body fat. When muscle and liver glycogen stores are full, carbohydrates will be stored as body fat. When body fat levels are decreasing, it may be because glycogen stores are never full, which is a contributor in the body’s fat loss plateau. This is due to the body pulling glucose out of the blood and storing it as glycogen as the main fuel source for weight training. The problem with this is that the body begins to get used to storing muscle glycogen and once the glycogen stores are full it will, again, store carbohydrates as body fat. Thus, the answer is to cut back on 40% of your carbohydrates for three to five days in order to reduce muscle glycogen stores. This will cause a metabolic shift so that additional fat is used for energy supporting fat loss.
After three to five days of lowering carbohydrate intake by 40%, the individual can return to a higher carbohydrate intake and the extra carbohydrates will refill muscles with glycogen. The body’s glycogen stores will have more room to store the carbohydrates because it will lower blood sugar and insulin levels initiating more fatty acids to act as fuel for the body.

Guidelines to reducing carbohydrate intake after a plateau:
1. Reduce carbohydrates by 40% for 3-5 days.
2. Increase carbohydrates by 15% higher on the 4th day or 6th day.

Example:

Normal Carbohydrate Intake 40% Reduction 15% Increase
280 168 322

The lower carbohydrate to higher carbohydrate stimulates fat breakdown for three to five days making the body increase in temperature, which stimulates fat breakdown. After the three to five days of reduction, increasing carbohydrates by 15% will give your body a metabolic boost saving or building more muscle tissue in order for you to stay lean. This will happen in the body because it will begin to store carbohydrates as glycogen rather than fat.

Although this may sound complicated, it really is quite the opposite. The low carbohydrate to high carbohydrate rotational diet is easy for most people to apply to their diet because it allows a single day where carbohydrates are not severely restricted and you can satisfy some of your cravings for some things like pasta. But remember, this type of diet is only to be used by individuals who have already established a base diet and have begun to plateau.

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The I Can Do It Exercise Guide

Published August 4th, 2009 By ToddSmith for ICanDoIt.com


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exguide

It is possible to lose weight without exercise.  But, with no exercise at all it will cause fat and muscle to be shed at a 1 to 1 ratio; thus, for each pound of fat lost, a pound of muscle is lost as well.  Though someone’s weight may significantly drop, the percentage of body fat will not change.  This means no lean muscle mass will be gained and it will actually slow down the metabolic rate of your body.

All forms of exercise burns calories. The goal of exercise when dieting is to burn more calories than consumed in order to get rid of body fat.  As explained earlier, the two different types of exercise are aerobic and weight training.  Both serve as fat burners but the body adapts to these exercises in a different manner.

It is important for me to stress the fact that I am a huge advocate of weight training vs. aerobic, but both work hand in hand when trying to lose weight.  One thing to recognize about aerobic training is that when you add it to a strict diet of severe calorie reduction, cardiovascular conditioning will help you lose more body weight, but will do nothing to help you preserve your lean muscle mass.  Therefore, it is the same as not exercising at all because you will lose muscle mass and ruin your metabolic rate.

Yet, when you add weight training exercises to a diet in caloric reduction the body holds onto 80% of muscle mass.  Training with weights saves muscles which keeps the metabolic rate elevated and creates an environment for a greater percentage of body fat to be lost instead of muscle.  In this case, the body will hold onto muscle tissue making this way of dieting and exercising far more superior than the others.

If you weight train and do cardiovascular conditioning you will increase your metabolic rate and burn more calories and fat.  The outcome of fat loss is remarkable in this case.  Thus, the main form or exercise should be weight training with aerobics as a second choice.  For most, a combination of weights and aerobics may be helpful in accelerating fat loss.  After you reach your goal weight, a very lean body can be achieved with no cardiovascular training as long as you keep up your weight training and diet plan.

The Right Kind of Aerobic Training

 There is always confusion to what kind of aerobic exercise is better. I always go by this rule: The higher the heart rate, the higher the intensity – the lower the heart rate, the lower the intensity.  Thus, working at higher intensity will help you burn more calories than working at lower intensity.

The intensity of cardiovascular conditioning is an important factor in determining how lean you can become.  Working at a higher intensity can burn more total calories than lower intensity aerobics.  Although, lower intensity may burn a greater percentage of fat, higher intensity is more effective because it burns more total calories and more fat calories.

The best way to keep a cardiovascular workout high for long periods of time (30-45 minutes) is to do interval training.  Interval training is training that requires the individual to work as hard as possible for three minutes followed by two minutes of an easier cycle.  The goal is to elevate the heart rate in order to get a far better caloric burn.  When you bring heart rate back down by two minute steady work you are setting your heart rate down in order to spike back up again, which will elevate the heart rate and continue the caloric burn.

Example of a 35 Minute Fat Burning Interval:

TIME INTERVAL HEART RATE Heart Beats in 10 seconds for 20/30/40 year old
2 minutes
3 minutes
55%
80%
18/17/16
27/25/24
2 minutes
3 minutes
55%
80%
Let HR fall to 55%
27/25/24
2 minutes
3 minutes
55%
80%
Let HR fall to 55%
27/25/24
2 minutes
3 minutes
55%
80%
HR to 55-60%
27/25/24
2 minutes
3 minutes
55%
80%
HR will stay elevated
27/25/24
2 minutes
3 minutes
55%
80%
Slow things down
27/25/24
2 minutes
3 minutes
55%
80%
Slow things down
27/25/24

 

Heart Rate Table Index:

AGE 60% 70% 80%
20 120 140 150
25 117 137 146
30 114 133 142
35 111 130 139
40 108 126 135
45 105 123 131
50 102 119 128

In order to reap the rewards of an aerobic exercise, an individual should engage in high intensity cardiovascular training three times a week only after you have established a weight training plan. You should start at lower levels of intensity training and work your way up to 75% of your heart rate with interval training. Do not go over board with cardiovascular training! More than four to five sessions of aerobic training per week will compromise your ability to build and maintain muscle mass.

When to do Cardiovascular Training

The best time to engage in cardiovascular training is in the morning on an empty stomach. Because of the levels of hormones in your body at this time of the day, glucose levels are flat and insulin is absent so fatty acids become line of fuel. Another hormone that will be released at this time is epinephrine which is a part of the “flight or fight” fuel. The higher the intensity of your cardiovascular training, the greater the release of epinephrine and through a multi-step process it will release catecholamines which will attach themselves to fat cells to help break down body fat.

If you can not perform cardiovascular conditioning in the morning, try to avoid carbohydrates completely after an aerobic workout. If you skip the carbohydrates at this time, it will favor the release of glucagon/catacholamines in order to keep your insulin levels low and allowing stored body fat to become the immediate source of fuel.

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Endomorph Diet Plan

Published August 4th, 2009 By ToddSmith for ICanDoIt.com


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endomorph

If you are an “endomorph” your body type is one that tends to have a higher body fat percentage.  We all have a genetic predisposition for carrying a certain amount of body fat, moreover, we all have a unique way of placing that fat throughout our body. Endomorphs, most of the time, find that it is complicated to lose weight. Since endomorphs have a higher percentage of body fat, from carbohydrates storage, the body releases insulin that cannot efficiently do its job.  Thus, the insulin can not drive the amino acids and carbohydrates into the muscle.  In the interim, the pancreas overcompensates and ends up releasing more insulin and helps accumulate more fat storage as opposed to muscle growth.

For this group of people, the diet that will work the best is the “low-carbohydrate” diet.  If you lower the carbohydrates you injest, you lower the release of insulin.  This will shift the body internal chemistry and force it to rely on fatty acids as fuel, control hunger, and help save muscle mass.

Through this diet, you do not need as much cardiovascular training.  The suggested amount is 3 days per week or 40-45 minutes per week of high intensity cardiovascular training. If you start having any problems with this diet, you should reduce your carbohydrate intake even further to 30-50 grams per day or switch carbohydrates to non-insulin producing carbohydrates as discussed earlier in the diet plan listed for vegetables.

Also, Endomorph dieters can really gain from eating foods such as lean beef daily while dieting because beef is high in creatine and will contribute to more energy when weight lifting.  One thing to keep in mind is that endomorph dieters tend to retain water.  Thus, it is best to stick to a diet that is low in salt intake.

For this dieter, protein will be used to provide energy.  A high protein and low carbohydrate diet will stimulate fat loss by expanding energy to digest, absorb and assimilate the nutrients in the body through thermogenesis.  Endomorphs should lower carbohydrate intake by 60-100 grams a day.  Protein should be up to 2 grams per pound of body weight.  The dieter should follow this for 3-5 days before lowering his complete sources of protein to 1 gram per pound of body weight and upping carbohydrate intake to 2 grams per pound of body weight for one day only. This process should be repeated every week.  If you up the carbohydrates for 1 day you are tricking the body and causing the muscles to swell temporarily with glycogen.  Muscles will then continue to grow when dieting.

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The Base Diet

Published August 4th, 2009 By ToddSmith for ICanDoIt.com


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The first step in accomplishing fat loss and gaining lean muscle mass is to establish a base diet or reference point.  This diet tells you how many calories you need each day to maintain your current body weight and muscle mass. This is the superior approach to any other method, thus; how you eat will resolve what you will change in order to shed body fat.

The most important thing about the base diet is taking control.  In order to do this, it is important to weigh all the food you eat.  If you don’t know how much total calories you consume each day with proteins, carbohydrates, and fat, you will not be able to make essential adjustments in your diet to activate fat loss.

To start, add up all the calories you consume per day, and repeat this for the following two days.  Again, most foods will have to be weighed in order to determine how many calories you are consuming every day.

One thing to remember is that most people do not consume the same amount of calories per day.  In order for this to work, you must eat the same amount of calories each day because your body will begin to give up its fat as fuel.  The human body will not respond to inconsistency in nutrition.

Essentials in your base diet:

BASE DIET NEEDS WHY?
Protein:

  • Egg whites or egg substitutes
  • 1% cottage cheese
  • Water packed tuna
  • Orange Roughy
  • Salmon
  • Swordfish
  • Crab
  • Lobster
  • Shrimp
  • Chicken breast
  • Turkey
    breast
  • Lean ground beef
  • Flank steak
  • Sirloin steak
Protein is only nutrient that builds muscle.  If you do not eat enough protein your body will not recover or build muscle tissue. The body will look elsewhere for the essential amino acids and begin destroying your muscle tissue in order to fuel itself.
Carbohydrates:

  • Old-fashioned oatmeal
  • Grits
  • Brown rice
  • Wild rice
  • Baked potato
  • Yam
  • Whole wheat bread
  • Corn
  • Strawberries
  • Apple
  • Orange
  • Banana
  • Cantaloupe
  • Honeydew melon
Carbohydrates are the primary fuel source behind weight training because they provide you with the amount of energy you need to train hard.  If you don’t eat enough carbohydrates, your body will not be able to train as hard, thus you will not stimulate the body to build more muscle tissue.  Your body will lack insulin which is essential in driving amino acids into building muscles.  Your muscles will begin to deteriorate because your body is feeding on them in order to nourish itself.
Vegetables:

  • Broccoli
  • Brussel sprouts
  • Carrots
  • Celery
  • Cauliflower
  • Cucumber
  • Green pepper
  • Green beans
  • Mushrooms
  • Asparagus
  • Spinach
  • Peas
  • Zucchini
  • Tomato
Vegetables are fibrous carbohydrates that control insulin output to favor muscle building and fat burning due to slowing
down the digestion of carbohydrates, which depresses the build up of body fat.

It is imperative to eat at least five to six times per day, usually every 2 ½ to 3 hours. Each serving should be no larger than the palm of your hand. This will allow you to eat a lesser amount of carbohydrates at any one meal. As stated before, too many carbohydrates eaten in one sitting will boost your insulin levels and result in more fat storage within the body. Five to six meals daily provides the body with ample supply of protein for growth, and the fact that the meals are smaller will modify insulin output. Pick one item from columns 1 and 2 for breakfast. Pick one item from all three columns for lunch and dinner. Drink a meal replacement shake between meals and before bed. Frequency of smaller meals united with carbohydrate timing and the right amount of protein will push the body to grow more muscle tissue without adding body fat.

The Tricks behind Carbohydrates: What and When to Eat

Breakfast: When you have not eaten for eight to ten hours there are few carbohydrates present in the blood stream. Thus, muscle glycogen is not saturated and carbohydrates will satisfy and replenish muscle glycogen before having the potential to affect the body fat storage. Therefore, breakfast can be your biggest meal in carbohydrates.

Post-training: Like breakfast, there are few carbohydrates present in the blood stream after a great work-out because your body has locked up all the insulin in order to begin building muscle tissue. At this time, carbohydrates are needed to replenish and draw the insulin to the muscle to promote growth. Ingesting a higher amount of carbohydrates at this time also stops protein breakdown and suppresses cortisol levels in order to save muscle mass. Thus, the post-training meal should be your second biggest carbohydrate meal of the day.

Summary of the Base Diet

STEPS WHY?
1. Develop a Nutrition Strategy and Starting Point Find out “on average” what your daily caloric intake is which will help you determine how to build mass or lose fat.
2. Establish Accurate Protein Requirements Based on your lean body mass make sure you count complete sources of protein in meeting your daily protein needs.
3. Alter Your Carbohydrate Timing Greater consumption of carbohydrates at times where the body needs them (at breakfast & after training). AVOID carbohydrates at night before going to bed in order to control body fat while trying to gain muscle mass.
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Julia’s Success Story

Published August 3rd, 2009 By ToddSmith for ICanDoIt.com


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[imgl]http://www.icandoit.com/images/julia1.jpg[/imgl]Todd,  I think that during the first 12 weeks, I ate about 1500-1600 cals a day.  I just looked back at old journals and I am surprised to see how much more I eat now–I think I might eat 2x that much!!! Good grief!  No wonder!  I guess it was somewhere after the 12 weeks that I started to add a lot of calories!  Geesh! I wonder if I could do this again?!?!?  Sounds hard when I see it like this!
During the beginning, I also ate steak for breakfast sometimes and tried actual egg whites instead of egg beaters for a while–not for long though… I hate egg whites.  I also ate whole wheat bread at breakfast sometimes.  I very rarely eat bread anymore.  I eat oatmeal, rice, potatoes and couscous usually instead these days.  And at night.  I should rearrange that obviously
Typically during the first 12 weeks, I ate something like this:
[imgr]http://www.icandoit.com/images/julia2.jpg[/imgr]7AM
1/2 c oatmeal
1/2 c egg beaters
coffee/and or tea (a lot of both)
10AM
protein shake
NOON
1 normal size piece of chicken or lean steak or fish, or a 6-oz can of albacore tuna
1/2 cup cottage cheese
green veggie–usually brocolli or spinach
1-2 pieces wheat bread or rice  OR 1 piece of fruit
3PM
protein shake
6-8PM (Sometimes later)
1 normal size piece of chicken or lean steak or fish–I ate a lot  of salmon for dinner fish
green veggie–usually broccoli or spinach
potato or rice
BEFORE BED
Protein shake

[b]Julia did it, and so

can you![/b]

Julias I Can Do It Success Story

Julia's I Can Do It Success Story

Julia accomplished one of the greatest physical metamorphis’ I have ever witnessed. She began the program weighing 182 pounds, with a 39 inch waist, 23 inch thighs, and a 13.5 inch neck. In only 12 weeks she reduced her body weight to 125 pounds, her waist slimmed down to 27.5 inches, her thighs measured in at 20 inches, and her neck was reduced to 12.5 inches! In less than three months Julia lost 57 pounds, 11.5 inches from her waist, three inches off each thigh, and one inch off her neck.

This is how she did it:

Three non-consecutive days each week Julia followed my high intensity weight training program. I started her off on the beginners three day program for three weeks, and graduated her to the intermediate level for the next nine weeks. She did three cardio workouts first thing in the morning on an empty stomach for 30 – 40 minutes while maintaining a steady heart rate of 125 – 135 beats per minute. She also performed one interval cardio workout each week at the end of one of her weight training workouts.

Julia’s daily food intake was as follows:

7AM

  • 1/2 c oatmeal
  • 1/2 c egg beaters
  • coffee/and or tea

10AM

  • protein shake

NOON

  • 1 normal size piece of chicken or lean steak or fish, or a 6-oz can of albacore tuna
  • 1/2 cup cottage cheese
  • green veggie–usually brocolli or spinach
  • 1-2 pieces wheat bread or rice  OR 1 piece of fruit

3PM

  • protein shake

6-8PM

  • 1 normal size piece of chicken or lean steak or fish–I ate a lot  of salmon for dinner fish
  • green veggie–usually broccoli or spinach
  • potato or rice

BEFORE BED

  • Protein shake

After the initial 12 weeks, Julia’s metabolic rate was so charged up, she was able to almost double her food consumption (same foods) and still maintain her awesome physique!

Julia did it, and so can you!

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Bret’s Success Story

Published August 3rd, 2009 By ToddSmith for ICanDoIt.com


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[imgl]http://www.icandoit.com/images/bret1.jpg[/imgl][b]Lost 70 lbs.
Lost 10 inches off waist[/b]
Fifteen years ago Bret was an elite athlete. He was an all state football player in high school and played Division I college football. After his playing days were over Bret stopped exercising on a consistent basis and took his good health for granted.
Unfortunately, like so many other athletes, Bret had very little motivation to stay in shape once his gridiron days were over. Slowly he started putting on weight and within a few years he had gained 30 lbs. While in college Bret weighed around 220 lbs, with very little body fat. By the time he was 26 years old his health was going down the tubes and his body fat had gotten out of control.
[imgr]http://www.icandoit.com/images/bret2.jpg[/imgr]Bret made attempts to lose weight and get back in shape only to be met with failure and disappointment. By the time Bret enlisted my help his weight had reached an all-time high of 295 lbs. His body was in terrible shape, his back, knees and ankles hurt all the time from lugging around all that extra weight.
By simply applying all the principles of the “I Can Do It” program Bret’s body started transforming immediately. He lost 13 lbs. the first week. After only 10 weeks Bret has lost 70 lbs. and is only a few pounds away from his former playing weight.
By eating six meals a day rather than 2 or 3 Bret has re-ignited his metabolism. His lower back, knees and ankles feel better than they have in years. Not only has Bret totally transformed his body, but he now has a renewed vigor for life, improved interpersonal relationships and a smile from ear to ear.
[b]Bret did it, and so can you![/b]

Brets I Can Do It Success Story

Bret's I Can Do It Success Story

  • Lost 70 lbs.
  • Lost 10 inches off waist

Fifteen years ago Bret was an elite athlete. He was an all state football player in high school and played Division I college football. After his playing days were over Bret stopped exercising on a consistent basis and took his good health for granted.

Unfortunately, like so many other athletes, Bret had very little motivation to stay in shape once his gridiron days were over. Slowly he started putting on weight and within a few years he had gained 30 lbs. While in college Bret weighed around 220 lbs, with very little body fat. By the time he was 26 years old his health was going down the tubes and his body fat had gotten out of control.

Bret made attempts to lose weight and get back in shape only to be met with failure and disappointment. By the time Bret enlisted my help his weight had reached an all-time high of 295 lbs. His body was in terrible shape, his back, knees and ankles hurt all the time from lugging around all that extra weight.

By simply applying all the principles of the “I Can Do It” program Bret’s body started transforming immediately. He lost 13 lbs. the first week. After only 10 weeks Bret has lost 70 lbs. and is only a few pounds away from his former playing weight.

By eating six meals a day rather than 2 or 3 Bret has re-ignited his metabolism. His lower back, knees and ankles feel better than they have in years. Not only has Bret totally transformed his body, but he now has a renewed vigor for life, improved interpersonal relationships and a smile from ear to ear.

Bret did it, and so can you!

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Catherine’s Success Story

Published August 3rd, 2009 By ToddSmith for ICanDoIt.com


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[b]Lost 45 lbs.
12 dress sizes[/b]
Catherine is the manager of a nutrition store and is totally into taking the proper supplements and eating properly. While supplementation and proper food intake are crucial components to attaining a great body Catherine wasn’t stimulating her muscles properly or doing the proper amount of cardiovascular training.
She was apprehensive, to say the least, when I told her how important lifting weights were for her to achieve her goals. Catherine thought she would develop big bulky muscles from weight training. After I convinced her to watch the tapes and follow the workout she was amazed at the immediate results. Not only did she not get big muscles, but she became lean and toned almost instantaneously.
Catherine’s body transformed as quick as anyone I have ever seen. She loved the fact that she could workout in her own home for only 45 minutes a day 4 times a week and get the results she has.
In only 12 weeks Catherine lost 45 lbs. and 12 dress sizes. She now has unlimited energy, improved self esteem and a fabulous body.
Catherine did it, and so can you!
  • Lost 45 lbs.
  • 12 dress sizes

Catherine is the manager of a nutrition store and is totally into taking the proper supplements and eating properly. While supplementation and proper food intake are crucial components to attaining a great body Catherine wasn’t stimulating her muscles properly or doing the proper amount of cardiovascular training.

She was apprehensive, to say the least, when I told her how important lifting weights were for her to achieve her goals. Catherine thought she would develop big bulky muscles from weight training. After I convinced her to watch the tapes and follow the workout she was amazed at the immediate results. Not only did she not get big muscles, but she became lean and toned almost instantaneously.

Catherine’s body transformed as quick as anyone I have ever seen. She loved the fact that she could workout in her own home for only 45 minutes a day 4 times a week and get the results she has.

In only 12 weeks Catherine lost 45 lbs. and 12 dress sizes. She now has unlimited energy, improved self esteem and a fabulous body.

Catherine did it, and so can you!

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Chelsey’s Success Story

Published August 3rd, 2009 By ToddSmith for ICanDoIt.com


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[b]Lost 40 lbs.
8 inches off waist
[/b]
Chelsey is the mother of two young children. She has all the stress of taking care of two children under the age of three and the additional stress of being a cancer survivor.
Between her children Chelsey was diagnosed with Hodgkins disease. While being treated she wasn’t able to eat much and most of her muscle atrophied from the chemotherapy and lack of nutritious foods. Although she recovered from her battle with cancer, Chelsey was left with a metabolism that had been significantly slowed down by her entire ordeal.
When she enlisted my help I could see she was very unhappy with the way she looked and felt, but I could also notice an internal toughness that she had developed. Chelsey’s progress was awe inspiring. She followed the entire program to the letter and reaped all the benefits. Even though it is a real struggle to prepare meals for two small children and still maintain her proper food intake, Chelsey did it.
She got up before anyone else in the house and did her workout before the sun came up. Chelsey not only lost 40 lbs. and 8 inches from her waist, she also is happier and healthier than ever before.
Chelsey did it, and so can you!
  • Lost 40 lbs.
  • 8 inches off waist

Chelsey is the mother of two young children. She has all the stress of taking care of two children under the age of three and the additional stress of being a cancer survivor.

Between her children Chelsey was diagnosed with Hodgkins disease. While being treated she wasn’t able to eat much and most of her muscle atrophied from the chemotherapy and lack of nutritious foods. Although she recovered from her battle with cancer, Chelsey was left with a metabolism that had been significantly slowed down by her entire ordeal.

When she enlisted my help I could see she was very unhappy with the way she looked and felt, but I could also notice an internal toughness that she had developed. Chelsey’s progress was awe inspiring. She followed the entire program to the letter and reaped all the benefits. Even though it is a real struggle to prepare meals for two small children and still maintain her proper food intake, Chelsey did it.

She got up before anyone else in the house and did her workout before the sun came up. Chelsey not only lost 40 lbs. and 8 inches from her waist, she also is happier and healthier than ever before.

Chelsey did it, and so can you!

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Christy’s Success Story

Published August 3rd, 2009 By ToddSmith for ICanDoIt.com


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[imgl]http://www.icandoit.com/images/christy1.jpg[/imgl][b]Lost 50 lbs.
9 inches off waist
4 1/2 inches off each thigh[/b]
Christy is one of a kind. She has an incredible personality and a love of life we should all aspire to.
When I met Christy in 1995 she was this incredibly positive extroverted person who had an intense desire to change the way she looked and felt. She told me she had been a member of numerous health clubs and had been involved in a nationally known diet center.
[imgr]http://www.icandoit.com/images/christy2.jpg[/imgr]Unfortunately nothing had helped her achieve her goals. When I showed her the “I Can Do It” total life fitness program she got a huge smile and said “I Can Do It.” Well as you can see by her pictures she did it. And she continues to do it everyday.
Christy more than anybody else embodies everything I hope to accomplish. She has completely metamorphasized her entire life. She is in fabulous shape physically, emotionally, and spiritually. Christy has become a walking billboard for the “I Can Do It” program. She continues to follow the exercise and nutrition formulas she learned from my program and she continues to improve everyday.
[b]Christy did it, and so can you![/b]

Christys I Can Do It Success Story

Christy's I Can Do It Success Story

Christys I Can Do It Success Story

Christy's I Can Do It Success Story

  • Lost 50 lbs.
  • 9 inches off waist
  • 4 1/2 inches off each thigh

Christy is one of a kind. She has an incredible personality and a love of life we should all aspire to.

When I met Christy in 1995 she was this incredibly positive extroverted person who had an intense desire to change the way she looked and felt. She told me she had been a member of numerous health clubs and had been involved in a nationally known diet center.

Unfortunately nothing had helped her achieve her goals. When I showed her the “I Can Do It” total life fitness program she got a huge smile and said “I Can Do It.” Well as you can see by her pictures she did it. And she continues to do it everyday.

Christy more than anybody else embodies everything I hope to accomplish. She has completely metamorphasized her entire life. She is in fabulous shape physically, emotionally, and spiritually. Christy has become a walking billboard for the “I Can Do It” program. She continues to follow the exercise and nutrition formulas she learned from my program and she continues to improve everyday.

Christy did it, and so can you!

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Joyce’s Success Story

Published August 3rd, 2009 By ToddSmith for ICanDoIt.com


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[imgl]http://www.icandoit.com/images/joyce1.jpg[/imgl][b]Lost 120 lbs. in 1 yr.
[/b]
I met Joyce in July of 2001 at a seminar I was giving. I spoke for about one hour to a group of about 35 people. I kept noticing this wonderful bright eyed beautiful woman with a sparkle in her eye.
When I concluded my speech this lovely woman approached me and told me her unique story.
[imgr]http://www.icandoit.com/images/joyce2.jpg[/imgr]Joyce had struggled with her weight her entire life. She had been on every diet and exercise program known to man only to see minimal results. Joyce had also spent the last year taking care of a relative who had died of cancer. After living with the trauma of losing a loved one to an uncontrollable disease such as cancer, Joyce became determined to take back control of her life. She knew that if she continued down the path she was on she would soon fall victim to one of the effects of obesity.
After speaking with her for only a few moments I could see she meant business about getting in shape. By simply applying all the components of the “I Can Do It” program, Joyce started seeing results immediately.
She loved the new found energy and the way her weight plummeted each and every week. As you can see, her results are awesome. Joyce is now happier and healthier than she has ever been. Her weight has now been reduced by more 120 lbs. As Joyce’s weight went down her self confidence soared to new heights.
[b]Joyce did it, and so can you![/b]

Joyces I Can Do It Success Story

Joyce's I Can Do It Success Story

  • Lost 120 lbs. in 1 yr.

I met Joyce in July of 2001 at a seminar I was giving. I spoke for about one hour to a group of about 35 people. I kept noticing this wonderful bright eyed beautiful woman with a sparkle in her eye.

When I concluded my speech this lovely woman approached me and told me her unique story.

Joyce had struggled with her weight her entire life. She had been on every diet and exercise program known to man only to see minimal results. Joyce had also spent the last year taking care of a relative who had died of cancer. After living with the trauma of losing a loved one to an uncontrollable disease such as cancer, Joyce became determined to take back control of her life. She knew that if she continued down the path she was on she would soon fall victim to one of the effects of obesity.

After speaking with her for only a few moments I could see she meant business about getting in shape. By simply applying all the components of the “I Can Do It” program, Joyce started seeing results immediately.

She loved the new found energy and the way her weight plummeted each and every week. As you can see, her results are awesome. Joyce is now happier and healthier than she has ever been. Her weight has now been reduced by more 120 lbs. As Joyce’s weight went down her self confidence soared to new heights.

Joyce did it, and so can you!

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