Discover the Forbidden “Secret” Blah. Blah. Blah. and Melt Fat in Only 60 Seconds... Blah. Blah. Blah. with a “Cutting Edge” Diet That Blah. Blah. Blah...... BLAH!
Can I be candid with you?
I’m really sick of the garbage floating around in the health industry...
Getting “rock hard abs” in just 30 seconds a day...
“Belly-Shrinking” exercise secrets...
“Breakthrough” diets that claim you can eat whatever you want every day...
Yet, here we are, frustrated, tired and struggling to lose weight.
And some of us are on the verge of giving up because just when we think we have our plan figured out, here comes another gimmick that says what we’re doing won’t work.
So we waste our time in learning yet another fad.
It’s time we don’t have. Speaking of “time”, I recently asked this question in an anonymous survey to all of my readers...
What is Your #1 Problem Keeping You From Achieving Your Health Goals?
It was no surprise that it came down to these 3 things:
1) Lack of Time
2) Staying Consistent
3) No Motivation
Here are just a few of the answers from the survey. These have not been edited in any way...
- “Controlling what I put in my mouth. I know what/how/when to eat, but sabotage myself.”
- “Time - give all of it to other people. Motivation- I'm exhausted all the time”
- "Frustration!!! I do it right...eat whole res foods, exercise, get enough sleep and yet the weight won't go."
- “The huge volumes of conflicting advice from the health and fitness industry.”
- “Staying on track, not really knowing what to eat, feeling hungry a lot of the time”
- “No single problem, more of a combination of...too much conflicting information out there, too many old habits that need breaking, time management”
- “Motivation to stick to a diet”
- “I start off strong then get really busy”
- “Finding a program that incorporates strength and fat loss. I tend to wander from program to program and have trouble sticking with one.”
- “Too tired from working too many hours and no results after 3 weeks”
- “Lack of willpower with nutrition. Trying to feed family what they will eat and have trouble picking/sticking with a good sound nutritional plan”
- “Too many food temptations”
- “Making time to work out!”
- “Just don't do what I know I should.”
Use These 9 Real-World-Tested-and-PROVEN Gimmick-Free Strategies for the Time-Crunched...
I won’t bore with my credentials, either.
In fact, when I tell people about me being a contributor to Men’s Health, speaking to over 600 personal trainers from around the world and being the trainer of the year TWICE, people tend to be like... “Meh”.
It’s this picture that shows people I am for real...
By the way...
- I have horrible genetics
- I hate most vegetables
- I love carbs (especially sugar)
Yet I was still able to lose 115 pounds, 14 inches in my waist alone, and I’ve kept it off for years.
I’ve worked with hundreds of private clients 1-on-1, as well as thousands of people online.
The first thing I would change with my clients was to shift their mindset from outcome goals to process goals.
For example, let’s say you’re struggling to lose 20 pounds. That would be your ideal OUTCOME.
No matter what the “experts” say or how “groundbreaking” any diet may be, you do NOT have control of your outcome.
Ouch. Now remember, I told you I was going to be transparent. 🙂
Now the good news is... you DO have control on your process goals.
A process goal is when you lay out the process in which would give you the desired outcome.
An example of process goals:
(3) 30-minute workouts per week
(2) 24-hour fasts per week while following a Paleo style diet 70% of the time]
3 reward meals per week max (only eating until satisfied)
The process is something YOU can control. So creating a simple spreadsheet or even writing this on paper, you can monitor your process to see if this approach works for you.
Always try your approach for 2 weeks. Here is an example sheet showing someone’s process:
To STAY Motivated,
You Must Use a Doable Balance
Every day, I enjoy at least one cup of coffee at home. Most of the time, it’s two.
I use regular creamer. It’s not organic and it has a few ingredients I can’t even pronounce that are supposedly “the devil” according to the media.
One of my favorite things to eat after a great workout is a peanut butter and jelly sandwich on Ezekiel bread. I use a little less than a tablespoon of jelly. Yes, it has a few “evil” sugars.
And you know what?
I also like not feeling guilty when I’m not perfect. You should try it. It’s awesome.
You see, when you focus on progress and not perfection, your journey to better health becomes so much more enjoyable.
Choosing a coffee with a little creamer sure does beat a Mr. Pibb and an iced honeybun (my old breakfast).
That’s a victory. And it’s a victory I’ve enjoyed for years now. It’s not perfect. But I also don’t expect myself to be perfect.
In other words, focus on PROGRESS, not perfection.
Small victories = Momentum
Momentum = Motivation to Continue
If you’ve tried getting in shape or losing fat on your own, but keep failing, it’s OK to ask for help. In fact, 99% of the time, all you lack is your ability to stick to a program...
A study published in the American Journal of Medicine monitored close to 300 overweight men and women (unlike most studies that use just 15-20 people) for 6 months.
They were separated into 2 groups.
Group 1 had access to an online forum where they were encouraged and supported. The other group had no outside help.
By the end of the study, people with the support group had lost an average of 5% of their initial weight on average! The other group lost less than 1% of their original weight.
“It’s not to say it can’t be done, but losing weight on your own is a very difficult thing to accomplish,” says study author Craig Johnston, Ph.D., researcher in the department of medicine at Baylor College of Medicine. “Finding a weight-loss program that works for you puts you around people who can support and motivate you.”
That’s the power of accountability.
There is nothing wrong with wanting to lose 20 pounds in a month. It can be done. I’ve seen it.
However, unlike what the media or other “miracle products” say, it is NOT easy.
For example... do “5-Minute Workouts” really work?
Yes and no. Let me explain.
The intensity required to do “what’s necessary” in 5 minutes cannot be met by most men and women... including athletes!
Your diet would also have to be extremely strict, which is pretty tough, especially if you’re busy or have a family.
However, it’s a start. As the old saying goes... 5 minutes is better than nothing.
Let me reveal the “sweet spot” that worked best for all of my private clients.
It was the perfect balance of consistency, short and allowing “wiggle room” in your diet.
My clients would follow a plan that took a whopping 90 minutes per week.
This provides enough “stimulus” to change your body, while allowing you to not be perfect with your diet.
3 days a week, using full body workouts scientifically sound, is what has given my clients the best results, however just a little more “tightening” of the diet and you can do it with 15 minute workouts.
Just make sure they are doable without endless jumping and burpees. They need a balance of strength and conditioning for the best fat loss.
Speaking of diets...
Most Diets DO Work Short Term... However, There is One (and ONLY ONE) Reason You Have Failed in the Past...
You see, diets are like roadmaps.
You can get to your final destination dozens of ways.
However, if you hate highways, but you take the freeway, it’s going to be a miserable drive.
And if love the scenic route, but you take the back roads with nothing but billboards, that won’t be a fun ride, either.
It like a fruit lover trying a low carb diet. There’s nothing wrong with eating fruit. It’s just that going low carb and avoiding fruit is a setup for failure.
That’s why you need to follow a plan that actually works with you and not against you.
Use This "Garfield Method" to
BEAT Your Diet EVERY Time!
Remember the hilarious "Garfield the Cat"? He always said "Diet is DIE with a 'T' on it".
You see, with any diet, we always focus on what we can't enjoy. So instantly, any diet is associated with negative emotions.
So instead of focusing on your diet and what you can't control (for instance, let's say you're on a gluten-free diet. You can't control the fact that bread is off limits with a GF diet), focus on your habits that are unique to YOU.
It's about the closest thing to a "miracle diet" because it truly does tailor to your needs. Here's how it works...
- Write down 8-12 habits that are keeping you from achieving your desired level of fitness
- Choose the easiest habit to change, eliminate or improve
- Focus on that one habit for the week
- Next week, “roll over” that habit and work on the next one
This is what we recommend to our folks in our Inner Circle. No one has the same “habit roller” program because we’re all different.
For those that need guidance (and many of them do), I get you going in the right direction with ideas that are very doable.
One example is not drinking enough water. Let’s say you are only drinking an average of 32 ounces of water a day and the ultimate goal would be 64 ounces.
Next week, we would ask you to be accountable to drinking 40 ounces a day for a week. See? Very doable.
Now it’s really important to keep in mind that no matter what diet style you discover works for you, the bad news is...
Do You Suffer from the "Saggy Baggy Elephant's Syndrome"?
Dieting without doing any exercise can cause excessive loose skin.
The good news is you can combat loose skin by exercising 3 days a week and hitting all major muscle groups.
That’s why a lot of people can’t even tell I used to be over 300 pounds. I consistently did this for years (and still do) to keep the loose skin at bay...
1) Use a simple resistance training approach that uses science and not gimmicks or “secret exercises)
2) Drink a lot of water during the day
Sorry, no “miracle” cream will do the trick. And I still DO have some loose skin, but it could be a lot worse.
Speaking of tricks, many of my clients have used this diet “trick” to cut calories without having to think much...
... but it’s not for everyone.
I have worked with dozens of men and women attempting to use intermittent fasting to lose fat.
Intermittent fasting is simply taking a break from food (as my friend Brad Pilon says... and I love that!)
However, it’s not for everyone.
I remember working with one woman that was binging at the end of her fasts, which defeated the purpose.
So I encouraged her to do this... You can do this, too whether you’re experimenting with daily 16-hour fasts or weekly 24-hour fasts.
1) End your fast the SAME way every time. My “go-to” is a handful of cashews and a glass of milk or a protein shake.
2) Experiment with different times when doing 24-hour fasts. We had one member that did extremely well doing it from 2pm to 2pm twice a week.
3) Use an “intro” period.
If you’re not used to fasting, there’s an intro period you should use before doing FULL fasts. This intro period is different for everyone and James works with you on coming up with a plan that works best for you and your lifestyle.
Just keep in mind, NO diet alone will change your body like you want it to.
Dieting alone leads to becoming “skinny fat” as well as tiredness, lack of focus and mood swings.
This is how my clients got the BEST results, including my own mother!
Three 15 – 30 minute workouts per week
Full body workouts or an upper/lower split (if you like upper/lower splits, then 4 days a week is ideal)
By the way, did you know that as you age, intensity becomes much more important than exercise duration?
A new study from Hunter College measured daily energy expenditure and activity levels in more than 300 men and women over the course of a week.
The researchers found that people with moderate activity levels burned more calories compared to most sedentary people. No surprise here, however...
... People who exercised more saw no increase in the amount of calories burned on a daily basis.
"Americans have really low lean body mass compared to what they used to have," Schmitz says. "They don't lift things anymore. Weight training will help maintain lean body mass as we age. It will also help maintain mobility and function as we age." – Kathryn Schmitz, VP of the American College of Sports Medicine
And more proof that resistance training just 3 days a week works...
And the more muscle groups you activate during your weight training, the more likely you're going to burn calories, he says. "When your body is increasing blood flow to a lot of different muscle groups, your metabolism can be elevated for as much as 36 hours," – Jeff Bernard, exercise physiologist at Northwestern Medicine
The Exercise Program You Found on YouTube or Sitting on Your Computer May Not Work and Here's Why
Popular YouTube and articles on the internet promote workouts that simply drain you. You end up in a pool of sweat, thinking you’re doing the right thing.
They are “aerobic” based, meaning it’s the same thing as running and running and running, damaging your joints and hips, causing back issues, injuries and more.
The game of “who can make you sweat more” MUST stop.
Burpee challenges, Deadlifts until you are dizzy and more silly nonsense is what’s crippling our industry and causing more frustration...
... especially with men and women 35 and older when recovery then becomes MORE important than the strength program itself!
This is why I created this page.
Your warm-up can be just 5 minutes, sometimes less. Yep, this really is enough if done correctly.
You want to use “easier” bodyweight movements with light intensity, activating your major muscle groups. Each of my programs has a specific step-by-step warm-up routine that complements the entire program.
Focus on STRENGTH first.
This doesn’t burn as many calories as “cardio” or other aerobic exercise during your session. However, it does burn more calories AFTER your session, spiking your metabolism over the next 36 hours.
Add in just enough “conditioning” to improve hearth health and endurance (this burns more calories DURING your session).
Never do conditioning FIRST unless in rare circumstances and the overall scheme of the entire program.
99% of programs out there are all about conditioning and this makes you WEAKER, more tired and fat storage because of bodily stress.
As an example, you might see an expert post something like this on social media...
10 sets of:
50 walking lunges
300 meter sprint
This is recipe for aching joints, a sluggish metabolism and chronic fatigue. Stay away from programs like this!
And when it does come to choosing a program? Whatever you do, don't make this mistake...
I see this way too often. It’s why people are struggling to lose weight, frustrated and even confused.
And worse, I see trainers making this same mistake with their clients!
It’s called “program hopping”.
And frankly, some of this is my own fault. I’ve promoted other programs that I think would get my readers (like you) excited to continue their exercise program.
However, based on the survey I sent out, it just adds massive confusion. And for that, I’m really sorry.
When you program hop, you don’t allow your muscles and brain to “sync”. For example, let’s say on Day 1, you are doing 10 bodyweight squats after jumping jacks.
The first time you do this, it might be tough because you’re out of breath. You won’t be able to get in as many reps.
Then next week, you do it again, but you’re able to get in more reps because your brain remembers this combination of exercise. It’s trying to adapt.
And of course, by doing more reps in the timed set, you’re burning more calories.
You can’t benefit from this when you program hop!
The ideal time to stick with an exercise program is 4 weeks. This is the perfect blend of adaption, yet enough of a change to keep your body stimulated.
The “secret” is using both adaptation and a consistent stimulus (sorry to be so “sciency”).
Now how do you know what exercise program is best for you and your goals? This comes down to answering a few questions.
Depending on your answers is what dictates what program is your ideal fit. We use a short, but powerful questionnaire in our Inner Circle coaching program.
I share my personal workouts in the Inner Circle and encourage everyone else to do the same. This ensures your progress.
At every workout within the program (yes, there’s a difference between “working out” and training”), aim for 1-2 progressions.
Some examples of this are:
- Increasing the resistance
- Increasing the reps (bodyweight or weights)
- Slowing down the tempo
And of course, TRACK your progress. This ensures you are burning more calories than last time... just about EVERY SINGLE TIME.
Pretty cool, huh?
Let me show you an example of this...
Let’s say you’re doing a workout in our vault and you were doing Dumbbell Rows, completing 8 reps with a 20-lb dumbbell. Next week, you aim for 8 reps with a 25-lb dumbbell, but can’t quite hit that.
I would then tell you to aim for 9 reps using the 20-lb dumbbell.
We will continue to work together to ensure progress. After all...
“Without continual growth and progress, such words as improvement, achievement, and success have no meaning.” - Benjamin Franklin
Of course, you might have been burned out on exercise before. I get that. I've been there, too.
That brings up the next strategy...
No human on Earth needs to be doing endless jumping for 30 minutes. It’s ridiculous.
However, even just exercises such as squats or pushups can be a little intimidating.
That’s why we provide an “Ultimate List of Exercise Substitutions” in our Inner Circle vault. Just a few of these include:
Hip Extensions for Squats...
Incline Pushups for Pushups...
Step-ups for Lunges...
My favorite replacement for jumping is the Total Body Extension. It’s non-impact and improves your shoulder mobility, too...
... plus burns a ton of calories. Here’s a photo of how it works (but in our vault we have exercise demonstration videos, which is much better):
There is so much more, but that's a good start.
Now the Question Is... Where Do You Start?
Hey look, I know I shared a ton of useful, doable info.
And it might be overwhelming... after all, it’s pretty much a Transformation 101 class on a single web page without any fluff or gimmicks.
It’s almost like getting step-by-step instructions on how to assemble a piece of furniture...
You could certainly take this info and go with it, and try to assemble your plan yourself.
Yet you need to ask yourself, “Do I really have the time?”
The time to invest in learning scientific programming that doesn’t use gimmicks...
The time to figure out what “fad” diet you’ll attempt this week only to find out it’s indeed.... a fad.
The time to invest in learning complicated exercise routines that supposedly promise the “secret exercise trick”...
These people didn’t waste a single second with fads, but instead used time-saving nutrition and exercise plans...
"Being part of this group has made it so much easier to get back up again."
"The ‘inner circle’ has given me constant varied short workouts which for me have been very sustainable. Every time I fell off the band wagon before I would return to being totally sedentary and binge eating.
Being part of this group has made it so much easier to get back up again.
The Accountability check-ins, your speedy responses to questions, efficient manner in which the workouts are always on time, I love how you post your own personal routines also basically it keeps me engaged and motivated. It's a lifesaver! - Richard Pickering, busy father
"This is one of the best groups of people to have in your life. It becomes like an extended family."
"I love Mike's programs. They are easy to understand and give great results. Ever since March 2014 I have been a member of his "inner circle".
Before I became a member I had trouble finding a program to do every 4-6 weeks.
If I had not become a member I would still be thinking about things and not being proactive with my fitness and health. I now reach my short term fitness goals.
I hesitated at first and not sure if I wanted to spend the money but I am so glad I took the plunge and went for it.
I now have people to help me be accountable and a lot of likeminded people to bounce ideas off of and it helps to keep me focused. You get to post your workouts and you get feedback and some improvements from Mike personally.
This is one of the best groups of people to have in your life. It becomes like an extended family." - Anne Schmidt
By the way, these are REAL people I have personally worked with. In fact, Nancy (in the first photo below) went on to become a personal trainer herself! How cool is that??
Bobby Nardolillo, a busy minister, changed his life...
Robin Finkel, a busy grandmother who helped with girl scouts and other volunteer opportunities, lost 50 pounds.
Lorrie Berardi, a friend and overworked former graphic artis, put her trust in me and went from a size 22 to a size 14 after trying dozens of other approaches and feeling miserable.
My Dad (Bob Whitfield), gave up the strict low carb diet and lost 65 pounds in 6 months to get ready for a mission trip.
Mandy Gable, a single mom with a full time job, lost 15 pounds
Already lean, Leslie Holland still found a way to melt 22 pounds and win a transformation contest.
Amber Carrion slashed her exercise time, lost 10 pounds, 6 inches in the waist and won $1,000
Lisa Stephenson gave up walking and the weight "started to fall off".
Cassye saw a difference in just 3 weeks, and she was already lean.
John finally found his abs and won a transformation contest using the cardio afterburn method
I have some good news. I want to personally invite you to...
And I get Facebook messages and posts like this...
A trainer let me know he had one client NOT change her diet and lost 5-1/2 inches...
And call me biased, but one of my favorite clients of all time is my Mom 🙂
“I began working with you when I was fifty nine years old and weighed 231 pounds. I am only five foot six inches tall. Needless to say I was obese and definitely out of shape. I started working out with your programs in January. By May, I had lost 66 pounds. I just wanted to let you know I could not have done it without you! I had a neurological/muscular weakness disease called MyastheniaGravis for five years. So naturally my muscles were very weak from years of little use. Through your expertise and wonderful encouragement, I feel “we” have achieved so much. Everyone tells me I look at least ten years younger and feel great. Words cannot express my gratitude and appreciation for truly saving my life. Thank you and may God continue to bless you in helping other people.” - Lori Whitfield
Now speaking of saving your time, you’ll see how I didn’t smother this page with garbage like “You’re not getting results because you’re missing this one diet secret BLAH. BLAH. BLAH”.
Remember? It really is all about these 3 things that we already covered:
1) Lack of Time
2) Staying Consistent
3) No Motivation
So let me explain how this NEW Inner Circle works. But first, let me be clear...
... We must work together. I’m in 100% (which is why I waited until now to start this new Inner Circle). You need to be in 100%, too. Cool?
This is how it works...
PLUS... The Explanation Behind this Website's Background (and My Bonus)
Let’s face it. Your fitness level is different than anyone else in the world. Traditional interval training uses specific rest periods with instructions like “go hard” and "go easy" while hammering your legs. That’s where interval training goes wrong...
... and density training found in Cardio Afterburn fixes this problem.
Density training is simple. Instead of using outdated cardio machines, you’ll use your bodyweight and a pair of dumbbells (and if you don’t have access to dumbbells, there are zero equipment options).
You’re going to do one of three things:
1) You do as many “rounds” as you can in a certain amount of time OR...
2) You do a certain amount of work in as little time as possible OR...
3) You’ll do a “ladder” (where you do one more or one less rep with every round – VERY addicting) in as little time as possible.
The mantra you’ll have in your head as you melt fat and inches from your body from this NEW and improved Cardio Afterburn will be “No rest unless it’s my best”.
This means you’ll rest if your form is not spot on. That’s it. Pretty easy to remember, right? It also allows anyone, at any age, to work at their unique and BEST level.
Reason #1 – “Variable” Rest Periods Specific To YOUR Fitness Level
Certain exercises are harder for you than me. You may be able to crush one pushup after another and not need rest after doing a set of 10. Others need rest after doing bodyweight squats. We’re all different and this is why it works. It tailors to YOU.
So the rest periods are tailored to YOUR unique fitness level, allowing you to get the most out of every cardio afterburn sequence.
Reason #2 – You’ll Hit All of Your “Metabolic Hot Zones”
There are 4 “hot zone” muscle groups that burn the most fat. Why? Because they are your biggest muscles. The more muscle you work, the more fat you burn. They are your pushing muscles, pulling muscles, your core (which includes your love handles, lower abs, upper abs and glutes) and lower body muscles. You will work them in “chains”, meaning while you rest one muscle group, you’ll immediately hit another muscle group.
This creates chaos with your metabolism, which is a good thing. This creates the “afterburn”, which burns fat for up to 48 hours or more.
Reason #3 – You Get the Benefits of Resistance Training, Interval Training and Cardio in ONE Sequence
You’re encouraged to “break the law” on every exercise. You’ll actually do every exercise with a fast tempo. This hits NEW muscle fibers, forcing your body to burn stubborn fat cells to recover.
And think about this – What muscles do you work when you hop on a treadmill or bike? Your legs... that’s it.
Now imagine the power of interval training, resistance training and hitting over 600 muscles in ONE sequence. That’s how you’re able to lose fat rapidly when you follow any of the Cardio Afterburn sequences.
This can be used along with ANY workout program as a finisher or off day activity to burn more fat...
However, if you’re really busy, this is your best weapon against “falling off the wagon” as it burns 300-600 calories.
It’s Everything You Need for a Transformation in One Place, However...
If you’re thinking you’ll “try it out”, you won’t make any progress. Sorry to be harsh, but I’ve seen that before when I had client interviews. Your health isn’t something you just “try out”.
I’m guessing that the ONLY hesitation you’re having is the money investment and you're curious about that. I get that. I really do.
Honestly, we ran our coaching program for $297, which I can understand can be a large investment... even if it IS for your health 🙂
At this point, since investment is your only concern, here’s what I’m willing to do for you. You won’t be investing even half of that. In fact, not even a third.
Since this what I call a “Grand Opening” of our new and improved Inner Circle, I’m doing something quite crazy.
How about $9?
That’s not a typo.
You get access to the entire Cardio Afterburn system and access to our entire Inner Circle program (and the forum) for just $9.
Explore. Check it out. Get a feel for it.
I’m so confident that you’ll be so excited and realizing that “Yes! I can do this. It's achievable!", that I’m letting you in for just $9.
You’ll get instant access to Cardio Afterburn and a special 14-day trial to the entire Time-Saver Inner Circle. After the 14-day trial period, you’ll continue getting new content, exercise programs, ongoing coaching and more for just $47/month. You can cancel at any time. No hassles or questions asked.
Cardio Afterburn alone is worth the price of the program. That’s 51 scientifically proven density sequences... enough to last a lifetime and NEVER get bored.
As a recap, this is what you get instant access to:
You see, you might have been comparing your success with what the world tells us.
You know what? I did the same thing for a while.
So let me tell you something...
Success is not having 6-pack abs, but it is having a core strong enough to crawl on the floor with your kids or grandkids so their laughter is right in your ear.
Success is not having 6% body fat, but it is being healthy enough so you have more energy, drive and focus during the day... with some energy left over for your family when you get home from work at night.
Success is not cranking out 100 push-ups and posting it to Facebook, but it is about being just a tad better than last week.
Success is not being miserable, forcing yourself to eat kale and protein shakes 100% of the time. It is however, finding that balance of fueling your life and enjoying a splurge now and then without the guilt.
Success is not living in the gym, but it is being an example to others by taking care of yourself and using balance.
Success is not measured solely by the scale, but it is measured by being able to take the stairs and not being exhausted.
To your REAL-WORLD success... and remember, I’ve been there.
 University of California study of VO2 max and calories burned on cardio machines;
 American Council on Exercise study of calories burned in 4 minutes using Tabatas
 Journal of Sports Medicine and Physical Fitness (Vol. 52(3):255-62
 Journal of Metabolism (Tremblay A., et al. Metabolism; 43(7):814-8
 University of Massachusetts, Amherst, Energy Metabolism Laboratory and University of Colorado Anshutz Medical Center
 Mitochondrial rejuvenation, Harvard Medical School
 Medical Science of Sports Exercise, Dube, Allison, Rousson V, Goodpaster BH, Amati F