Start mixing your cardio and weights training together. Research shows that the most effective path to weight loss is by combining the two. When you do resistance training you build or keep muscle tissue, which keeps your metabolism on high. Mix in some cardio and you get a great workout and burn maximum calories. This is why our Fit For Life Bootcamp program works so well!

Stop trying to do it all yourself. Sure, about 5% of the population can stay totally motivated day after day to workout. They have crazy-strong will power and determination to stay consistent with their exercise program. The other 95%, (yes, this probably includes you!) need to be signed up with a program to adhere to your fitness regimen.

Start up with a fitness program. Finding a qualified trainer is a great option. Even better is to get involved in a fitness bootcamp. If you’ve never tried one before, don’t worry, they’re not as bad as they sound. These days, fitness bootcamps having absolutelly nothing to do with the military. They are basically large-group personal training sessions that are WAY more fun and much less expensive than personal training.

Stop eating unconsciously. This is the one thing you MUST do to get on the right track with your body transformation plans. Without having a clear understanding of exactly how many calories you’re consuming, you’ll never be able to make weight loss progress. Trust me on this one. Why do you think Weight Watchers is so popular? It’s because the point system works!!! Why does it work? It’s just a fancy way of counting calories!! Start logging your food today. You can set up a free food log account at www.fitday.com. You can also download the IPhone app LoseIt! for a similar food logging platform that you can use on the go.

Start planning and pre-packaging your foods for the week. Pick a day to shop, cook and prep your food for the week. Yes, this takes time and work. But guess what? There are NO SHORTCUTS! You can’t just wing-it and expect great results. Every single one of my clients that showed great results during their training turned in food logs to me weekly. Don’t think that you are the exception to the rule. You’ve got to take your life into your own hands by planning and prepping your foods each week! Your hard work will be rewarded when you take yourself out at the end of the week for your cheat day, so make sure you earn it!

Some people were very happy with their results, while others were…discontent.

We have another round of testing coming up tonight, and I’m excited to see those results coming in. Really, this is the first round of testings of the year, so to put things in perspective, this is a baseline test for everybody.

Most people gain about 5 pounds or so over the holidays, and then get depressed when they see their February weigh-in. The reality is that maintaining that weight over the holidays is a good thing! HOWEVER, now is the time to really make it happen and work hard for the March 11th testing coming up!

We’ve already had a few excellent test results come in. The most noteworthy so far is Kristin G., who lost 8 lbs and 1% bodyfat. She lost 3/4 of an inch off her waist and an entire 2 inches off her hips! Great work, Kristin!

I have to say, her success came from not underestimating how important it was to track her food and activity level on a daily basis. Every day she kept a log of how many calories she burned and how much she ate. She also came to every bootcamp class and hiked on the weekends.

I know to many that all this food logging sounds like a lot of work. Here’s what I’ve noticed as a trainer who’s been doing this for close to 10 years. The people that don’t get results find a reason why food logging is too difficult. The people that get great results are the people who will do whatever it takes (within reason, of course) to get to their goal. It’s that simple.

You can’t get there without putting in the work, and that’s why Roy and I are giving you every tool available to be able to get the best results possible.

An excellent tool I’ve found is The Diet Solution by Isabel De Los Rios. If you’ve tried everything and nothing seems to be working, or if you’re seeing results but it’s not happening fast enough, get her nutrition program. I guarantee you will see results if you follow her program.

Here's a before and after of Isabele De Los Rios, author of our recommended nutrition program.

Whether you go with The Diet Solution or not, you still have to log the foods you eat on a daily basis. I recommend going to www.FitDay.com and opening a free account. Either way YOU HAVE TO PUT IN THE WORK TO SEE THE RESULTS!

So, for the people who didn’t see the results they wanted, use this feeling of discontent to fuel your progress!

“Restlessness is discontent and discontent is the first necessity of progress. Show me a thoroughly satisfied man and I will show you a failure.”

-Thomas Alva Edison

I may sound like a total jerk for saying this, but if you’re feeling bad about your assessments, that’s great!! Why would I say such a hard thing? Because now you’ll take action, NOW YOU’LL MAKE IT HAPPEN!

“If necessity is the mother of invention, discontent is the father of progress”

-David Rockefeller

If you’re discontent with your results, then do something about it! Show the world that you don’t back down for anything. You will make it happen!

Your Trainer For Life,

Forrest Folen

I really value your opinon, please leave a comment below! Thanks!

Beyonce Knowles

Gerald Butler

LL Cool J

Angelina Jolie

Jessica Biel, Wesley Snipes and Ryan Renolds

What did he do? Well, let me paint the picture.

Imagine a chemist with a Masters Degree, working a 9-to-5 in a lab, nothing special otherwise. The guy is shy, and I mean super-shy. He’s got no luck with the ladies (25 year-old virgin?), and his fitness level…average at best.

I was teaching abs classes at the Foster City Athletic Club when I first got to know Darren. He would join in on my half-hour, ab-marathon classes, and each time he’d push himself harder than the time before. He seemed like a man on a mission, and we got to know each other after a while. I could tell he meant business. The quiet people in the gym are always the ones to look out for, because they are the ones who get the job done.

He reminded me of myself during my martial arts days. I didn’t go around telling everyone I was going to become a second degree black belt, I just did it.

After months of taking my class, Darren showed interest in teaching abs classes, and I introduced him to the group exercise director there at the club. Sometime around then, he had an emergency appendectomy, and after the doctor said to lay of the abs training, he came back, more determined than ever to create his 6-pack abs and to teach his abs class.

Somewhere along Darren’s path, he met a professional exotic dancer, got it in his head that he wanted to become one, decided to go for it, and did it! And I’m talking from scratch!

He packed on the muscle, lowered his bodyfat to below 5%, and got the kind of indoor tan any WWE wrestler would be more than proud of. The dude didn’t even know how to dance for Pete’s sake! Not only that, but like I said, he was incredibly shy. I don’t know about you, but in my opinion, it takes a hell of a lot of courage to make that big of a life change.

Whether you agree with his path or not, I’m sure you’ll agree that he has demonstrated the exact kind of mindset it takes to make a real body and life transformation.

These days, Darren is a super-successful chemist by day, superstar exotic dancer by night. He’s found success in all areas of his life, and is sharing his passion about fitness with others. Did he ever get the girl? What do you think!?

If you want to find out more about Darren (and all his crazy stripper adventures!), I suggest reading his book or checking out his website at www.AbMiration.com.

When you break it down and analyze how he was able to pull it off, you can see the steps he took and apply them to your own life. In my view, this is what he did:

1) Desire to change. He had a desire to change because he was frustrated with where he was at in his life. He had a career, drove a Mustang, and had the looks, but no girl! Believe me, that will fuel any man’s desire to make a life change, no matter how successful you are!

2) Commitment to take action. After desire comes commitment. Through his training and mentoring, Darren made a real commitment to the type of people who would hold him accountable to his actions. You can think about something you want to accomplish all you want, but until you make a commitment, nothing ever happens.

3) Consistently taking focused action toward the goal. Although having desire and making a commitment are the first 2 important steps, the steps lead to nowhere without consistency. Darren showed incredible perseverance by coming to the gym almost every day, meeting with his dancing mentor every chance he could, visualizing how he would look and feel when he reached his goal, and never quitting, no matter how impossible things may have seemed at the time.

Great work, Darren! Thanks for being an inspiration to me, and to so many others. Although this may sound cliché, you are living proof that you really can do ANYTHING you set your mind to!

So without further ado, here’s my video interview with Darren and another video of him “doing his thang” at one of his photo shoots.

WARNING: ADULTS ONLY PLEASE. NOT X-RATED, JUST PROVOCATIVE…THANKS!

P.S. – Only cool people leave comments! Put yours below!

Here it is. This is THE PLAN to get you results in your fitness bootcamp!

THE PLAN

Step 1) Log calorie intake DAILY (go to www.fitday.com) and set up a food logging account or get the LoseIt! app for your IPhone. A general caloric goal for weight loss is 1,800 for men and 1,400 for women (adjust calories to suit your needs). See The Diet Solution for our recommended nutrition plan.

Step 2) Exercise, Fit For Life Bootcamp style, 5 days per week!

Burn 700 calories/day x 5 days/week = 3,500 (it takes 3,500 calories to burn off 1 pound of fat).

Step 3) Cardio on the weekend to accelerate fat loss.

Burn 500 – 700 calories with your own cardio workout on Sat. or Sun. (1 hour hike, bike ride, treadmill, etc.). Mix it up, get outside, have fun!

Step 4) Build muscle and accelerate metabolism (this is done in bootcamp, so as long as you show up, it will happen!). This will ensure you burn fat and keep muscle.

Step 5) Choose a rest/cheat day on a Saturday or Sunday. On this day you will rest your body and mind from exercising and counting calories. Have fun and enjoy your cheat day, you’ve earned it, and it will actually get you to your goals faster!

Step 6) Show up on “Assessment Day” every 5th week to see your progress, and make any changes to your program if you’re not seeing results. Give yourself a reward for a job well done by going out to eat, party with friends, or buy yourself a gift!

And that’s it! Nothing motivates better than results. Work hard, and you will be rewarded through your own hard-earned efforts. If it were easy, anyone could do it. Not just anyone trains in Fit For Life Bootcamp, only the brave!!