While we have ALL of the information on this website you need in order to get in the best shape / health of your life, sometimes it can be tough to organize it all. This page will take care of that and put you in the right direction quickly. Our program is about as simple and effective as it gets. Don’t let the simplicity fool you. You WILL get results if you follow this. If you need some accountability, you may want to sign up for a Lean Doc Consult. If you have any quick questions, hop on over to our members only forum and ask away.
Quick Start
1. Take baseline measurements – Get your starting weight, waist circumference (and other body circumferences), body pictures (front, back, and sides), and also skin folds (not crucial, but optimal). Our body tracker tool will be out soon but in the meantime read our Measurement Guide to get the starting point and record these in an excel spreadsheet or just a notebook.
2. Pick a diet habit to follow – It is as simple as focusing on ONE habit at a time like a laser beam. Practice makes perfect. Click here to read about our diet guide.
3. Start you exercise plan – Most people think their exercise plans need to be complicated when in fact the simplest plans are the best. On this site we offer the VERY SAME template we use to start our patients on an exercise plan. Click here to read the exercise prescription that works for 95% of the population.
4. Remeasure and adjust – You will want to remeasure your weight and other measurements (weight daily-weekly, circumferences every 2-4 weeks, skin folds every 4 weeks, photos every 4-8 weeks) and then make a decision. You should shoot for losing about 0.5-1 pound per week. If you are not achieving this, you might need to find a way to eat less or exercise a little bit more. Remember that your weight loss won’t be linear – e.g. you won’t lose a pound consistently every week. Some weeks may be 2 pounds and some weeks may be 0.2 pounds.
Patrick Inouye says
This is a GREAT eye opener for me, I saw it when I got home last night, and only read it now.
Must be a definite sign for me! 🙂
I am so grateful for the brilliant information that all of you are putting forth on this site.
Thanks from Honolulu, Hawaii.
Patrick :–)