Beginning of Warp Speed Fat Loss 2.0

I started Warp Speed Fat Loss 2.0 Monday. Each week I will post about my experience with the program; more often if something comes up that I feel would be beneficial to share in real time. After day 1, let me just share a few notes I think might be helpful for you if you are currently doing this program, or considering it.

1. I use the margins of each meal plan page and each training day page, but there are pre-made logs provided.

2. It helps me to record my water intake, any food substitutions, the time I ate, how I felt. Why is this important? I can use it for future reference, track my progress and detect any issues that creep up with my eating. For instance, in looking ahead I know I will be making substitutions (from the provided list) for mushrooms. But by documenting all this it will help me make sure I'm staying on track. I also tend to struggle with energy when my carb intake is low.

3. I can record the number of sets and reps I accomplish and the weight I use for each exercise. I can then use this to make sure I progress each time I do a particular exercise throughout the program. This adds some personal record challenge to it.

4. I have to make sure I'm hydrated. The workouts are very intense and adequate hydration is necessary for me to power through.

5. I find that with high intensity work the warm-up is all the more important before I launch into my workout. I hit a cardio machine just long enough to break a sweat and then take some time to go through bodyweight versions of any range of motion I will be doing, such as a light shoulder press, bodyweight squats or lunges, step-ups, etc. This helps prepare my body for the work I will be asking it to do, which may lower my chance for injury.

6. I had to take some time to cool down after that workout, and now I am desperate for some stretching so I would say don't neglect that part! Do some stretching post workout!

More tips as I go along this experience. Workout 1 is a rough one. I went all out with it and am very sore today, even though none of the exercises was new to me! As I wrote before, it goes from heavy lifting through several transitions until you are higher in reps, lower in weight, resting less and then you finish off (literally) with bodyweight intervals. Whew!

The eating was easy for me because I was so ready to clean it up after Thanksgiving. At first it always seems like a lot of food, but I remember from the first program that by the end of week 1 I am enjoying every bite of the frequent, healthy meals.

We'll see how I do this week. My first challenge has already hit because I am traveling for 2 days. That's not very good timing for the start of a structured program, but I didn't want to delay any longer! It will be good experience for the big picture because it reinforces the need to be able to continue healthy habits while on the road. More to come!

This post includes an affiliate link.

Related Posts:

Warp Speed Fat Loss 2.0 Initial Impression

Release of Warp Speed Fat Loss 2.0

Review of Workout 1, Warp Speed Fat Loss 2.0

Thanksgiving Eating Strategy

I'm going to get right to it because there is no time to delay. What is your strategy for eating (and fitness) this week as Thanksgiving quickly approaches? We need a strategy for multiple reasons, but this week seems to set the tone for how we will approach the rest of the year. If you don't yet have a plan, today is the day to put one in place. Let's think about some things that we need to be aware of, or take into consideration first.

What are your general, obvious challenges?

This is a short yet typically very busy work week for many people. We're trying to put 5 days of work into 3. We're excited about the long weekend, time with family and friends and maybe even a little anxious about all that needs to be done. It's hard to stay focused! Some of you will be hosting Thanksgiving, which means cooking, house preparations and a substantial to-do list of everything that needs to turn out timely and just right. Others will be traveling, some with children, some long distances. Then how about the all-day shopping extravaganza on Friday? All of this can add up to healthy eating and training being thrown out the window. Think through your particular challenges.

What are your personal, possibly unspoken, challenges?

This is very personal and it requires some reflection. It will impact how you approach your holiday events. Maybe Grandma's cherry pie is your favorite and you get it once a year, so you're going to indulge without guilt and look forward to it. Perhaps you have a family that is not necessarily part of your support system with your healthy eating endeavors and you're facing an entire weekend of sabotage. What if deep down you just want to throw in the towel and eat comfort food until the new year? Figure out your personal challenges and decide now how you will deal with them. Be ready to accept the consequences of good and bad choices.

Okay, let's talk about some specific strategies.

Fitness for the week

Don't let your schedule get out of control as you spiral toward Thursday. Prioritize. Get your workouts in. Better yet, add some additional work at the end of your strength training workout or on your off-days from strength training. Examples are kettlebell swings, snatches, cleans, presses. Bodyweight intervals with push-ups, burpees, mountain climbers, squats. Hill sprints. It doesn't have to add up to hours, but it can add up to lots of calories burned and a metabolic blast. This sets you up better for the extra calories you'll consume on Thursday.

Eating for the week

Keep your eating tight all the way up until the Thanksgiving meal on Thursday. Eat smaller portions frequently for fuel. Keep your eating clean, be prepared so you're not driving through for fast food. Drink plenty of water. Don't get caught without a healthy snack. Don't just eat haphazard during the craziness of the week. Pass on the office pot-luck or extra goodies.

Thanksgiving Day

Concentrate on the people, the activities, and relaxing. Don't skip breakfast. Don't save up your eating for the big meal at dinner. Eat small meals frequently for fuel throughout the day. That way you will not be ravenous when the big dinner is ready. Enjoy your meal and the occasion without guilt. Choose your favorite foods. Don't waste bites and calories on the things that you don't love! Remember tasting at random adds up. Really savor the things you love. Ask yourself if you really need a second serving of anything. Keep alcohol in check. If you eat early enough in the day and weather/surroundings allow, go for a walk after dinner. Enjoy a day of rest and relaxation, but just don't slump out on the couch all day.

The rest of the weekend

Decide before the weekend hits exactly how you will eat. Tell the people you're with and stick to it. It's not about depriving yourself of things you love in a happy situation, it's just a matter of staying under control. Watch out for leftovers, unplanned fancy coffee drinks, handfuls of snacks, that extra cookie, mindless eating.

Get back on it

Don't wait until the new year to get back on track. Don't wait until after Christmas, or the office party, etc. Don't even wait all the way until Monday. Enjoy yourself in moderation and get back on it the very next meal that you can.

Another point worth mentioning

You may be surrounded by people who want to know all about your holiday strategy, your new eating habits or how you got in shape. If so, that's great! You will know when questions are sincere and you can genuinely and freely talk about it. That said, it's worth remembering that you may be around people who just don't want to hear it for whatever reason. Don't be disappointed by this. Stick to what is good for you. What you do is going to get noticed, probably much more than what you say anyway. Be prepared for people to tease you when you say no to seconds, and be prepared for someone to question you if they see you indulge in that cherry pie. Hopefully you'll have someone say, wow, you're an inspiration to me! How are you doing this? You can enjoy yourself, keep it under control and be a real world example of sustainable eating habits!

I'd love to hear about any specific strategies you have for dealing with your eating, your exercise and the people around you (both positive and naysayers) during the holidays!

Related posts

It's the Fourth Quarter

Training and Nutrition Plans for Fall

Plan Your Nutritional Non-Compliance

The Latest from Get Fit with Kelley

I usually don't post about everyday happenings, but if you're reading my blog I want to share some things with you!

First, my start date of Warp Speed Fat Loss 2.0 has been delayed, but not to worry. I will still blog my way through the program to share my personal experience and anything new I learn along the way. I've been playing with the meal plans and the training but my official start date will be Monday November 30. I can already tell this is going to be a very effective program, but more to come on that!

Secondly, I took my certification exam last Friday November 13 and passed! I am now officially certified as a personal trainer through the National Strength and Conditioning Association (NSCA). What a challenging exam! This will not change much about my blog, but you will see a disclaimer that you've not seen before. I will continue to blog about issues I believe are important in terms of fitness and nutrition, but will use the disclaimer to make it clear that nothing I put on this blog would ever attempt to try to diagnose a medical issue or take the place of medical advice or direction from your physician and other allied health professionals. That is just good to remember no matter whose blog you're reading actually. Always seek medical advice and direction from your physician and other members of your health care team, especially in the areas of fitness and nutrition!

Thirdly, you may have heard about new guidelines/rules from the Federal Trade Commission that will impact bloggers. I'm still trying to figure it out, but from what I understand, one issue driving this is the one of disclosure. For example, some people receive free items and are paid to write reviews about them. I don't really have an opinion about that, but I agree that I would want to know it so I could take that into consideration when I am reading that review. I tend to think the real issue is about transparency, and I totally believe in transparency. I've put a disclosure statement in the margin on my blog, but let me address my blog here as well. I haven't ever been given a product and I have not ever been paid to review a product. When I started my blog, I did so because I wanted to share things about my own fitness/nutrition journey and I also have a desire to share the things I learn. If I can share anything that makes another person's journey easier than mine, it's all worth it! The programs and products you see on my blog are those that I have purchased and used myself. If I find them helpful, I'll include them in my blog. If not, they're not even going to show up here. So if there's a particular program or product you don't see here, just email me and I'll tell you whether or not I've tried it or will try it.

Once I started blogging I learned about affiliate programs. Many companies and even individuals have affiliate programs for their products. For example, if I sign up with XYZ Company to be an affiliate, then I get a customized link to use. So anytime I mention their XYZ Product, I can use my personal link to get you back to that product. That helps you find the product I'm talking about, and if you end up purchasing it, it helps me too because I would get a portion of that sale. Every affiliate program is a little different in set up and percentages (most are modest), but the outcome is still the same. My thought behind this is why not? There are some programs that I absolutely believe in and recommend on this blog that don't have affiliate programs available. Either way, I will be putting on the bottom of every post that has a link in it whether or not that link was affiliate program based so you'll know. Just remember this: I'm not going to blog about or direct you to a product or program I don't think is good; it's just not what I'm about.

What to talk about next? I think the topic of balance would be good... coming soon!

Warp Speed Fat Loss 2.0 Initial Impression

I purchased Warp Speed Fat Loss 2.0 yesterday. Hopefully I was one of the first 150 people to do so, in order to receive a special bonus of a player preloaded with the workouts and associated music.

If you're considering the purchase of this program, I would do it before midnight tomorrow night (Friday November 6). Here's what you will receive:

Warp Speed Fat Loss 2.0 main program

• 3 Training Plans: the main program, a home version (no gym required!) and an extreme version; you will receive all 3
• Meal Plans by weight
• Workout Sheets for documentation
• Training Manual
• Nutrition Manual - expanded
• Pictures and descriptions of all metabolic zone exercises (videos coming soon!)
• Naked Nutrition Forum 30 day complimentary access
• 3 day rotating meal plans by total calorie
• Vegetarian version of the 3 day rotating meal plans
• No Brainer Fat Loss Diet
• 6 Day Weight Loss Protocol (for peaking)
• Ripped and Ready Abs Workout
• Fat Loss Mastermind Audios and Script
• Straight Talk About Calories Video
• Diet Primer Video

Warp Speed Fat Loss Bonuses (included until Friday midnight)

• 6 Workout music tracks by Workout Muse
• Fat Loss Pros Audio Series
• Naked Nutrition Guide by Mike Roussell
• Afterburn (original program) by Alwyn Cosgrove
• Fat Loss Edge Seminar Audio
• Real World Fat Loss Seminar Audio (Cosgrove)

The price of the program is $97. That's pretty steep for me, but given the quality of the original program, all the improvements, options and bonuses, I decided to invest in it. I'm typically not enticed by bonuses. What I do like about this one is the audios of the workouts with music included, but most importantly, some tools that go beyond the core 28 day program. My problem with programs that promote fast fat loss is that I don't fundamentally believe in fast fat loss. I think it plays on our quick fix mentality, and we know that we didn't accumulate the fat in 28 days and even if we get rid of a load of it, if we foster that mentality we will not be able to keep it off. This is a very intense, 28 day plan. It is not the answer to all our fat woes, so keep it in perspective. Use it because it's great and allow it to be a part of the journey.

Mike Roussell and Alwyn Cosgrove clearly state in these materials that if you have more than 20-30 pounds to lose you should first work to build sound nutrition and training principles to lose some fat before using this program. I agree with that. If that describes you and you want to purchase this program, you might consider starting with the Naked Nutrition Guide and Afterburn program in the bonuses.

Here's how I think Warp Speed Fat Loss 2.0 is helpful:

To kick it into high gear once you have some improved eating patterns and sound, consistent training plans in place and working

To blast through a plateau

To finish off your fat loss efforts for a total lean out

I had to say all that. Now let me say I am very excited about this and I got started on the meal plans today. I will begin the workouts tomorrow. Official start date for me will be Monday November 9 and I will blog along the journey. The reason I am doing this is because I've become scattered in my own quest for leanness over the last month or two and my schedule is insane right now, so I welcome the structure of meal plans and pre-defined training for the next month.

Here's the link again if you want to check it out: Warp Speed Fat Loss 2.0

Let me know if you are doing this program as well. We can all use accountability partners!

This post contains an affiliate link.

Release of Warp Speed Fat Loss 2.0

If you went to the Preliminary web page for Warp Speed Fat Loss 2.0 to get Workout 1 as a free sample you saw the counter ticking down. It's scheduled to be released on 1pm EST, November 4. I'm looking forward to it because it's good timing for me personally. Due to my schedule right now I could really use a structured training and meal plan. I am going to purchase this program and blog as I go through it.

Mike Roussell and Alwyn Cosgrove have posted a video reviewing the components of the program as well as any freebies/bonuses they will offer for a limited time for early purchasers. They have really thought this one through. When you purchase the program you get not only the core program but an extreme version and a home version. For the meal plans, a vegetarian version is included. Workout sheets for logging your progress, a couple of manuals on training and nutrition and fat loss mastermind audios that were produced after the original program. On top of that there are other bonuses for being one of the first 150 customers, or for just ordering between 1pm EST tomorrow and Friday at midnight. I'd suggest you go check the video out here.

After the video you can read an interview with Alwyn Cosgrove on the death of intervals and you can still download Workout 1 free if you want to try it out! The original was great so I'm anticipating this one will be even better. More to come!

This post contains an affiliate link.

Related posts:

Review of Workout 1, Warp Speed Fat Loss 2.0

Free Workout from Warp Speed Fat Loss 2.0

Warp Speed Fat Loss 2.0

Review of Workout 1, Warp Speed Fat Loss 2.0

Today Workout 1 of Warp Speed Fat Loss 2.0 was released as a free workout for anyone who wanted to try it. That decision took me all of two seconds! I loved the original program (link to a recent post on that below).

I did the workout tonight at my gym. Let me just say, this is not for wienies. It's deceiving on paper, don't let it fool you. The workout is designed in 4 zones: Strength, Transition, Burn and Metabolic. You do them in that order. The Transition zone is nice in that it makes you think you're going to get a break, but the upper body work doesn't let up. By the Burn zone you will be coming up with foul words to describe it. Expect the Metabolic Zone to finish you off. All I can say is thank goodness for the 90 seconds of recovery.

I loved the Zone concept and my face is actually still a little red. The only way I know to describe it is that it's one of those workouts that makes you think if you're not burning fat now, nothing will.

I'm anxious to see if we get any more teasers before the whole program is released. I'll be waiting in line to get it. Alwyn Cosgrove and Mike Roussell have become quite a pair and deliver a mean program. As good as the first one is, I'm thinking this one is definitely going to be a new and improved version.

I'll continue to post and will be sure to let you know of any other releases.

If you've not gone to the site to get your copy of the free Workout 1, you can do it here.

This post contains an affiliate link.

Related Posts:

Warp Speed Fat Loss 2.0

Free Workout from Warp Speed Fat Loss 2.0

Okay, Warp Speed Fat Loss 2.0 is on the way! You can check out Workout 1 from the program free by clicking here. It looks really good to me. I'm going to do it tonight and will post about it afterwards. Remember, this is not for the faint of heart! The workouts never look like it on paper, but you will see when you do it. The great thing is that you don't have to spend hours in the gym. You get in, hit it hard, and get out. For some of you, it might even seem at first like you're not doing enough work. Don't be fooled! More to come, I anticipate the workouts and meal plans for this one will be stellar. I recently posted about the Original Warp Speed Fat Loss which is a tremendous program. You can check out that post here. Let me know if you try it, leave a comment!

This post contains an affiliate link.