3 Game-Changing Commitments for Successful Fat-Loss

3 Game-Changing Commitments for Successful Fat-Loss

Commitment vs. Comfort

Most of us are lazy in one or more areas of our lives.  I think we can honestly admit that.  Most of us like it comfortable and cozy all the time.  However, in order to transform your body, you are going to have to get over being lazy, comfortable and cozy.  There is no easy way around this.  If you want to transform your body by losing 5kg, 10kg, or 20kg of fat, you are going to need to get committed to being uncomfortable for a while.

You will need to move more.  You will need to let go of some food addictions.  You will need to prepare your own meals and stop eating food from the convenient store or restaurant.  You will need to get better sleep, which probably means getting to bed earlier.  You will need to experience much more trial and error. You will be uncomfortable.

Commitment is a Decision

I have had the pleasure of seeing clients “Click into Commitment” suddenly after training for over a year.  There is a magical moment when they decide that it’s time to commit not only to training but also to their fat-loss goal, by changing their approach to eating.  That is the moment when they do the work that is required to reach that fat-loss goal and they make it happen.  I am here to put the flame under your butt and say, “Why wait?”  I am here to inspire you to minimize the time it takes you to “Click into Commitment”.  Now is the time to make that decision.

Commitment Needs a Clear Plan

Once you know what your Extraordinary Goal is, you need a daily plan with weekly accountability to make it happen. As a client of LFBX Gym, you have that support.  We have a very detailed questionnaire and process that indicates to us a client’s most limiting factors, so we can craft the most effective fat-loss plan for them.

If you are not a client of LFBX Gym, we offer the highest level of training and diet coaching at our facility in Sugamo, Tokyo.  For those who either live outside of Tokyo or just prefer online coaching, we’ve got you covered as well.  Please see our FAQ here and for further inquiries, send us an email at [email protected]

Commitment Rocks the World

I want you to Rock Your World!!  There is nothing more exhilarating than that.  In order to do so, you will need to get over all shyness, hesitation, inhibition and bullshit.  I have seen this in myself over the years and I see it in my new clients who are cherishing comfort over Extraordinary Transformation.  Playing small is no fun at all.

I understand that we are all humans and we have these inhibitions and fears.  I get it.  Some of us feel bashful to be measured each week, report our daily weight progress to our coaches, or even ask questions that we need clarification on.  I get it.  And I say, “Let em go, people!  GET BOLD!  GET COMMITTED!”  Once you do, you will feel so good about the person you are becoming.   If your Extraordinary Goal is to lose 5kg, you can achieve it within 4 to 6 weeks if you are committed.   If your Extraordinary Goal is to lose 10kg, you can achieve it in approximately 2-3 months max if you commit.  You can do this.  You can completely rock your world with your commitment.

Commitment Approaches – Easy to Hard

I am offering you 3 Bold, Life-Changing Commitments to implement below.  All are effective.  All require you to enter the arena to fight and spend yourself on your worthy cause.   All will allow you to transform your body, your mindset, your health and your confidence for your Next Extraordinary Goal that you will set thereafter.  Here are those 3 commitments in the order of difficulty.

Commitment Level 1 – Make a Commitment in a Supportive Community

At LFBX Gym, we have a community connected by email and by a Facebook Group.  This is a perfect place to make a commitment.  It’s safe, you have fellow comrades in there that have the same or similar goals as you and you have me and Hitomi cheering away for you 24/7.

I recommend the following steps:

  1. Decide the date you are going to reach your Extraordinary Goal.
  2. Find a great photographer and book a photo shoot on the date you are going to reach your Extraordinary Goal.  If you are in Tokyo, I can recommend some top-notch photographers that are reasonably priced.
  3. Buy the outfit you are going to wear for that photo shoot.  One that is too small for you now, but will be perfect when you hit your goal.  Make sure it is something that you absolutely love and excites you to be able to wear.
  4. Make an announcement of your Extaordinary Goal to your community.  In our case, it would be within our private Facebook Group or in our Monthly Newsletter for our clients.
  5. Get to work on achieving your Extraordinary Goal!

Commitment Level 2 – Make a Public Commitment on Social Media

Social Media, is a perfect place to make a bold commitment.  It’s not as safe or comfortable as our LFBX Gym Community, where you have fellow participants with similar goals and a team of coaches constantly cheering for you.  It’s more “Real World” where you might get some negative comments or some kind of sympathetic coddling from friends or family who could say something like, “Oh, you look just fine as you are.  You don’t need to lose weight.”  You may stir up jealousy as well as you start attaining your Extraordinary Goal.

Embrace whatever comes your way and realize that this is all good.  You are not doing this to “get attention” and admirers.  You are doing this to live the best version of you – healthy, strong, self-reliant.   This Social Media Approach is excellent at getting more skin in the game.

I recommend the following steps:

  1. Decide the date you are going to reach your Extraordinary Goal.
  2. Find a great photographer and book a photo shoot on the date you are going to reach your Extraordinary Goal.  If you are in Tokyo, I can recommend some top-notch photographers that are reasonably priced.
  3. Buy the outfit you are going to wear for that photo shoot.  One that is too small for you now, but will be perfect when you hit your goal.  Make sure it is something that you absolutely love and excites you to be able to wear.
  4. Make an announcement of your Extraordinary Goal on the social media of your choice.  I recommend Facebook and/or Instagram.
  5. Get to work on achieving your Extraordinary Goal!

Commitment Level 3 – Make a Commitment that Scares the Crap Out of You

This is what I have done and what I recommend for anyone that is seriously committed to losing unnecessary body fat. This puts you on a stage, under a spotlight in the most uncomfortable situation you can think of in terms of pressure.  It’s good pressure.  It’s not a competition where you have to prove anything to the hundreds of people there.  It is a place where you can be absolutely proud of what you have accomplished.  It is a place where you can celebrate overcoming your laziness and comfort to attain a body that not only serves you but also looks fucking amazing.  

I recommend the following steps:

  1. Decide the date you are going to reach your Extraordinary Goal.
  2. Find a physique contest of some type that you can enter around the time of your Extraordinary Goal.
  3. Get a coach, contact me or another coach that you trust can get you results.  Make sure the coach you hire not only has the knowledge and experience of transforming clients but also has an amazing body and optimum health, right now.  Work with a coach that is an excellent role model of what you are aiming for.
  4. Get to work on the plan that your coach gives you.

Are you Seriously Committed?

Be honest with yourself.  If you are seriously committed, share what you are seriously committed to by commenting below.  If you are an LFBX Gym Client, let’s get on it!  If you are not, and need support, contact us.  We will guide you, step by step to your Extraordinary Goal.

Thank you for reading.

Be Extraordinary!


Luxurious Dining – Park Hyatt Tokyo-New York Grill

Luxurious Dining – Park Hyatt Tokyo-New York Grill

Once a Month Luxurious Dining

Instead of going out to ordinary restaurants several times per month, we have decided to go to one extraordinary place once a month.  As our influence, service, and income grow, we will be enjoying luxurious dining more and more.   We chose The Park Hyatt New York Grill, in Shinjuku for lunch last month and this month, as we know it delivers a whole lot of happiness.

The Kenyons

Extraordinary Service and View

The Service at the New York Grill is Top-Notch.  They take such good care of us and give us first-class treatment from the moment the elevator door opens on the 54 Floor until we pay our check.  The General Manager, Tobias Schreiner is such a heart-centered guy.  He’s very sincere and I’m always happy to see him.  Our total experience at the New York Grill is generally about three hours of pure enjoyment and relaxation.

The view of Magnificent Tokyo and Yokohama from our table

Hitomi’s Favorite Bread and Butter in Tokyo

Last month, we went to the Park Hyatt New York Grill and Hitomi was beside herself with the bread and especially the BUTTER.  She went on and on for a few weeks about how good that butter was.  Here is what that bread and butter looks like up close from the eyes of the Bread Predator Hitomi.  She isn’t normally a Bread & Butter-tarian unless she is somewhere fancy like this.  She gives Joel Robuchon the #2 spot for his boldly buttery CWAAAAAAZON (aka croissant)!  Seriously, If you like croissants, give Joel Robuchon’s specialty bakery a try – it’s a 2-minute walk from Shinjuku Station.

Bread and Butter of the Gods

Omnivory vs. Carnivory

The New York Grill offers several choices, such as steak, fish, pork, and a vegetarian curry as the main course and an amazing buffet filled with salubrious salads, delectable meat dishes, and tantalizing cheeses.  Hitomi satisfied her omnivorous side and I enjoyed my carnivory completely.

Omnivorous Hitomi

I ate the steak but didn’t touch the mashed potatoes, asparagus or garlic.  No, no, no!

Carnivorous Bodhi

I did eat more fish and meat…

Which I found on the bountiful buffet.

A Big Breakthrough in Overcoming Gluttony

Gorging has been an issue for me since childhood when faced with a buffet. My gluttonous side has always won in the battle of wills between smart and stupid.  I would eat, without fail, until I was painfully full. Today was different.  I ate consciously and truly enjoyed each and every bite.  It was truly a breakthrough for me and I accredit that to the carnivore diet, as it is the only diet where I feel I have conscious control over the amount of food I eat.

The Best Dessert Bar in Tokyo

I told my star client, Peter Von Gomm, that we were going to The New York Grill and he said, “Good luck with the dessert bar, Mr. Meat.”  The “Mr. Meat” was his jest at my new carnivore diet.  I told him that I thought I could resist the temptation for high-quality sweets but couldn’t guarantee it, as I had failed miserably in the past.  Well, I didn’t have a single bite of anything but fish and meat today, keeping my title as Mr. Meat.

Temptation from Hell – Level 1

Temptation from hell – Level 2

I overcame the hells and have arrived at my heavenly table, overlooking the 2020 Olympic Stadium with my dessert – I call it “Piscivore’s Delight”.

Sanctifying Our Date Day

Tuesdays for us is always a date day.  We spend 6 days a week working together morning to night, so Tuesday is our day to enjoy downtime together.  Today is obviously our luxurious lunch date day.  Sometimes we go to Ueno Park.  Sometimes we go shopping at Costco.  Sometimes we go to the beach and sometimes we just lay around and chill all day.

Partnership is Highly Recommended

It’s so good to have a partner to connect with and share with.  I was alone for 14 years, so I know the other side of not having a partner – being a lone wolf.  It can be really good to have your own time and space, but finding a partner that is truly a team player, is a game-changer.  Everything about my life is better with HItomi, period.  Life is so much more full and enjoyable with her presence.  If you don’t have a partner and want one, make it a priority to make it happen.  Plan how you are going to make it happen.  Don’t leave it up to chance.  Life with a partner you love and who loves you back is very rewarding and fun.  Yes, there may be fights and issues that arise and each of those fights and issues can make the bond deeper, richer and more loving.    Growth is there for us if we consciously choose it.

Thank you for joining us today.  I hope you found some goodness in what I have shared.

By all means, if you are in Tokyo, go to the Park Hyatt New York Grill for Lunch or Dinner.  If you like nice drinks, amazing live Jazz music and a gorgeous nighttime view of Tokyo, go to the New York Bar, which is also on the 54th Floor of the Park Hyatt.

Enjoy the Luxuries of life, my friend.

Be Extraordinary!


Finding Out What Works For You Can Change Your Life

Finding Out What Works For You Can Change Your Life

“There is only What Works and What Does Not Work, given what it is you are trying to do.”

–Neil Donald Walsh, Conversations with God, Awaken the Species

Waking With the Monks Works for Me

I woke up this morning at 4:30 am, which is the time I have woken up every day for the past two months.   It’s the time I will wake up every morning for the next year or more. Why would I do such a silly thing?  I do this, because I have a very clear picture of who and what I will be three years from now.  I realize that I am able to help all of my training and coaching clients face to face each week -27 amazing clients at the time I am writing this.  I also realize that by increasing my learning while improving my writing and speaking skills, every day for at least the next 3 years, I will be able to help millions of people.  That works for me.

Writing First Thing in the Morning Works for Me

It’s Tuesday and it’s my day off each week.  I know that I could sleep in, but I choose not to. Writing every day for two hours first thing in the morning, between 4:45 am and 6:45 am, excites me.  It’s pitch black outside.  It’s absolutely silent and it’s just me in front of my Mac with a topic like this, thinking and writing about useful things that I understand or am leaning about that could help people experience a higher quality of life.  Every morning I aim to finish a blog and publish it.  If I don’t complete it with the first two hours, I aim to publish it by the end of the day.  This fills me up; it works for me.

Working Long Hours Works for Me

Some of my close friends say that I work too much – too many hours each day.  They say that I need to enjoy life a little more.  I understand where they are coming from and sometimes agree.  I also realize that what I am doing with my work really excites me and uplifts me.  Yes, I may work a lot, but that work is very fulfilling to me, so I feel that I am enjoying it.  I also feel that I am creating something that extends beyond me, which will increase the enjoyment, excitement, and upliftment for all involved.  So if I look at the number of hours I work each day and the number of days I work per year,  yeah, I may be working a lot, but that work truly works for me.

Reading Two Hours Per Day Works for Me

As I kid, I hated reading.  In high school is when I had to plan and read full books like “The Catcher in the Rye” and “Huckleberry Finn”.  I don’t believe I finished either one of those books/assignments.  I don’t know why, but I just couldn’t get into them.  Now I read at least two hours every day.  The more I read, especially on topics such as mindset, health, fitness, lifestyle, the more educated I become and the more I am able to share with my clients, customers, and readers.  I love it and it definitely works for me.

30 Minutes of Daily Training Works for Me

I own a gym and there have been times that I didn’t train much at all because I didn’t have my work-life balance in order and felt completely burned out.  Recently I train 6 days a week for about 30 minutes.  I love this.  It gives me a break from mental work, gets me out of my physical comfort zone by testing my strength, speed or endurance.  It’s a very simple approach that looks something like this:

  • Wednesday: Heavy Deadlifts
  • Thursday:  Light Mobility work & stretching
  • Friday: Full body Muscular Endurance Training (lighter weights mixed w/a bit of cardio in between)
  • Saturday: Heavy Upper Body Work like L-Sit Holds and Heavy Cable Pullovers
  • Sunday: Light Mobility work & Stretching
  • Monday: Full-Out Hill Sprints (10 seconds full out with 90 seconds walk back recovery x 8 rounds)
  • Tuesday: Our day off where we usually go for an extended walk of 90 minutes or more for fun

This type of balanced training plan makes me feel good, look good and doesn’t require too much time; it works for me.

Eating on the Floor Works for Me

Although 4-9 hours of my workday is training clients, I spend a great deal of time sitting on a chair in front of my computer working.  The more I sit in a chair, the tighter I feel my body getting, so I decided that for the next 6 months or so, I would eat all of my meals at home sitting crossed-legged in the middle of the floor or on our 8F deck that overlooks Tokyo.   No leaning on anything allowed:-) Sometimes it’s uncomfortable, but I feel it working for me in that my lower back, hips, and hip flexors are loosening up.

Going to Bed at 8:30 pm Works for Me

I have a sweet feeling of being an 8-year old again, hearing my Mom saying, “Honey, it’s 8:30! Time for bed.”  40-years later, I am back to the same bedtime schedule:-) In order for me to sleep around 8 hours, and wake up by 4:30 am, that means 8:30 pm is my time for bed.  Cute, right?  Some nights I don’t get to bed until 9:30 pm, but many nights I am in bed by 8:30 pm and sleeping soundly within 3-seconds.   It’s definitely not ordinary, but I am loving the deep, restful sleep that I am enjoying and finding that I am waking naturally between 3:50-4:20 am, well before my alarm rings at 4:30 am.  7-8 hours of sleep works nicely for me.

The Carnivore Diet Works for Me

I have been doing the Carnivore Diet and I’m finding that it is working for me better than any other approach to diet so far.  The digestive issues such as gas and bloating that have bothered me my entire life, are gone.  I only need to eat twice per day, around 10:30 am and 4:00 pm and have no desire for snacking whatsoever.  My addiction to certain foods, cravings for sweets, and my predilection to overeat, have all disappeared.  This fascinates me.  If you want to know more about this diet, check out my previous post on it.

A Few Notes on What Doesn’t Work for Me

Finding what doesn’t work, through a great deal of trial and error, has helped me find what does work. I would like to share a few things that have guided me along the way.

Unkindness Doesn’t Work for Me

Grudges, expectations, jealousy, competition, trying to prove myself and lack of compassion have been issues that I have been struggling with my entire life.  These are parts of myself that I don’t show most people but have clearly been a part of me and obviously don’t work.  I am learning to let them arise as they always have and immediately find what it is in me that is causing it, not the action or the inaction of the other person or people involved.  I then find what is it that I can resolve within myself to solve the issue.  Taking 100% responsibility and being decisive in how I am going to resolve the situation is working for me.

A Raw Food Vegan Diet Doesn’t Work for Me

Recently I did a “Raw Fruit & Veggie Diet” based on a protocol from Dr. Robert Morse for 90 days from April to July 2019 in order to heal my body. So from 4.11.2019, I embarked on an all raw fruit & veggie diet omitting all other foods and drinks except for water.  I started out at 77.6kg (171lbs), worked through a week of withdrawals from caffeine and was on my way finally reaching a body weight of 65kg (143kg) at the 90-day mark.  Some stretches of days I ate only grapes and I really enjoyed that.

Biggest issues with this Diet:

  • I constantly felt chilled to the bone – the only time I could heat my body up enough to sweat was when I got in a 48-degree Celsius bath (118 degrees F)
  • I was hungry every 2-3 hours
  • I felt addicted to dried fruits such as dates and figs and sometimes couldn’t stop eating them
  • I completely lost my sex drive for three-plus months-  my wife was not happy about that:-)
  • I lost over 5kg (10lbs) of lean muscle mass
  • I completely lost my desire to train-exercise

I’m not attacking this raw food vegan approach, as my wife eats about 60% raw food, especially fruits and she looks and feels great.  She can do 4+ chin-ups, has a six-pack and works from morning to night with me, so it’s working for her.

Watching TV Doesn’t Work for Me

I think there are many great things on TV, Netflix or Amazon Prime and I will watch a movie with my wife 2-4 times a month and I really enjoy them.  Daily viewing just doesn’t float my boat, so I don’t do it.

Please Take Inventory and Find Out What Works for You

I wanted to share my experience with you, in hopes that it might inspire you to take a deeper look at things you are doing that may not be working for you.

I realize that most of my clients don’t go to bed until 1:00 am.  Then they get up around 7:00 am, so they are getting 6 hours of sleep.  Is this you?  If it is, do you feel like you are functioning at a high level?  Are you making healthy food choices?  Are you reaching for coffee first thing in the morning and some carby-starchy-sugary food to start your day?  Is this working for you?  If it it, AWESOME!!  If not, please take a look at things that you can do that work, given what you are trying to do.

Please take a deep look at aspects that you feel aren’t working for you in your life.  Ask me for help if you need it.  I will help you the best I can.

Thanks for reading.

Be Extraordinary!



Can You Thrive on Just Meat Alone?  A Peek into the Carnivore Diet

Can You Thrive on Just Meat Alone? A Peek into the Carnivore Diet

A Simple Way To Make Yourself Even More Super

  1. Eat meat or fish, use only salt (no other spices, soy sauce, mirin or sake, garlic, ginger) as a seasoning.
  2. You can eat until you are full.
  3. Eat meat that has more fat in it.  Try to avoid chicken breast without the skin as it’s ultra-low in fat.
  4. Drink water.  For you die-hard caffeine addicts, like me, you could have straight black coffee or tea, as well.

Here is What You Can Eat

Carnivore diet meat

You can also eat chicken eggs, fish eggs, & organ meats, which are all very nutrient-dense. 

What is so Special About This Diet?

  1. It’s an elimination diet.  Meaning that it eliminates the foods that cause the most problems in the body.
  2. This diet will reduce inflammation in the body.  Inflammation appears as pain, stiffness, fatigue, fever, sores, rashes, excessive mucus production (always having to clear your throat or blow your nose).
  3. You will lose all addictions to food and drinks on this diet.  You may not believe it, but I can say from my short experience on this diet, that it’s true.
  4. Once you eat enough fat each day, you will probably only eat once or twice per day with no desire for snacking.

If You Want to Have the Most Effective Strategy to Finding Out Which Foods Cause You Inflammation, Try This:

Eat only beef seasoned with salt and drink only water.  Why beef?  Beef appears to be the best meat due to the cow’s digestive systems.  They have four stomachs that, in essence, eliminate plant-based chemicals and toxins from their digestive system so that when we eat the meat of a cow, beef, it is free of these chemicals and toxins.

Where I Recommend Buying Grass-Fed Beef in Japan

I am buying my beef from The Meat Guy.  I ordered the following cuts, as the more grass-fed organic beef you can get, the better.  It has a better ratio of Omega 3 to Omega 6 and has been raised more ethically.  Here are the cuts that I bought this week:

  1. Grass-fed ground beef
  2. Grass-Fed Steak pieces
  3. Grass-fed Ribeye
  4. Grass-fed beef fat – used as oil and for extra fat.

I use Himalayan salt, but you can use a sea salt like this Okinawan Ishigakijima salt.

Here is a photo of the Ribeye from The Meat Guy

Keep it Simple

I think the only way you are going to really KNOW if this works for you is to do it 100%.  It can take around 2-3 weeks to really see the effects of the diet on things like allergies, but you could notice changes more quickly.

Eating Out

Try your best to avoid eating out if you can.  In the worst case, communicate well with your server or even better, talk with the chef directly.  You definitely don’t want a steak that is cooked with seed oils such as canola, sunflower or safflower.  Ask them to use beef fat or butter only.  In Japan, you can usually get really good fish, but again, make sure that it is not going to be smothered in sugar, soy sauce and mirin (rice wine for cooking).  Sometimes the staff doesn’t know what is in each dish in Japan, as most Japanese people don’t ask such finicky inquiries:-)   Eggs are pretty safe to order, but again, make sure that they use real butter and not some margarine or hydrogenated oils to prepare them.

Macronutrient Recommendations

For a lady around 50kg (110lbs)

You need 1.8g of protein per kilogram of body weight, so you need about 90g of protein per day. To maintain your body weight, you need about 1.25g of fat per 1g of protein, so in this case, you need about 113g of fat per day.    In the case that you want to gain weight, you will want to increase your fat to 1.5g (135g) to 2g (180g) of fat per 1g of protein.

For a guy around 75kg (165lbs)

You need 1.8g of protein per kilogram of body weight, so you need about 135g of protein per day. To maintain your body weight, you need about 1.25g of fat per 1g of protein, so in this case, you need about 169g of fat per day.    In the case that you want to gain weight, you will want to increase your fat to 1.5g (203g) to 2g (270g) of fat per 1g of protein.

Don’t worry that much about the details in the beginning, but eventually, say after about one month of doing the carnivore diet, you want to make sure that you eat more fat than protein. 

You May Feel Satisfied on One Meal A Day (OMAD)

I eat 2 meals per day on this diet without any desire for snacks at all.  My body is now using fat instead of sugar (glucose/glycogen) for energy and fat lasts a long time – 16+ hours between dinner and breakfast and 5+ hours between breakfast and dinner.  I used to feel hungry all the time when I was eating a higher fruit and vegetable-based carbohydrate diet.  On the carnivore diet fasting is much more simple and I feel that I could be satisfied on an OMAD (One Meal A Day) approach to eating if I choose it.

Simple Carnivore Meal Plan

Just to give you a peek at how simple this approach is, here is what I ate yesterday – about 1,100 kcals at around 10:30 am and about 1,100 kcals at around 4:30pm.  I didn’t count calories but just ate until I felt satisfied.

*I added some coconut oil to my collagen last night for a sort of “macaroon” tasting treat, but it left a knot in my stomach for over 12 hours.  I think I’m done with coconut oil.


Here is an idea of things you could eat on a flexible carnivore diet:

I recommend 2 meals per day, but am sharing 3 here just in case you feel you need them.  Eat slowly until you are satisfied.  It’s a very intuitive way of eating; very natural.  Only eat again when you are truly hungry.


  • 2-4 eggs cooked in grass-fed butter with fatty pork like 豚バラ (you can omit the egg whites if you like – I am only eating the yolks lately)
  • 115-230g (4-8oz) hamburger or beef steak


  • 150g (3oz) salmon with butter


  •  10g of Salmon roe いくら, which is very high in Iodineヨウ素 and Omega-3.
  • 150g (8oz) grass-fed ribeye steak

Next Level Carnivore – Yikes!! Bring on the Organ Meats!!

This level is for you if you are open to eating organ meats like liver and grass-fed beef trimmings or suet (beef kidney fat). Muscle meats are very rich in many vitamins and minerals, but don’t cover all of them. This “Next Level Carnivore” diet helps fill in many of the possible nutrients, such as vitamins & minerals, that a strict muscle meat diet does not provide.

Here is a good case in point.  I ate 322g of chicken liver/hearts and it had more vitamin C than 2 medium lemons.  Organ meats are amazingly rich in both vitamins and minerals.  Very high in protein as well.  There are 79g of protein in those chicken livers and hearts as well.  Here’s a look at the nutrients.

Chicken Livers Vs 2 Lemons in a Vitamin C contest – CHICKEN LIVERS WIN by nearly 20 grams!!


Wrapping it Up

I am very new to the Carnivore Approach and am in the trial and error phase.  I’m sharing this because I think it’s absolutely fascinating.  It could be such a game-changer for people who are open to it.  It’s definitely extra-ordinary!

If you have any questions or comments, shoot!

Thanks for reading.

Be Extraordinary!


LFBX Superhero-7 HIIT Bodyweight Circuit

LFBX Superhero-7 HIIT Bodyweight Circuit

The Superhero

I have the privilege of working with Chris Lee to help him transform his body and mind into the true superhero that he is.

We are using several movements that Chris requested from his boy, Thor Himself, Chris Hemsworth.

This is a very high-intensity interval training program with a focus on bodyweight movements.

The Movements

There are 7 movements:

  1. Walking Switchbacks
  2. Deep Squats with a Twist
  3. Bear Crawls
  4. Reverse Lunges with a Forward Knee Kick
  5. Gorillas
  6. Hanging Straight Leg Raises
  7. Athletic-Stance Medicine Ball Wall Dribble

The Interval & Timing System We Use

The interval between movements:

20 seconds of work/5 seconds of rest for a total of 2:55 minutes per round.  I am using the Bit Timer app, because it’s quick, simple and effective.


The Number of Rounds Performed in One Training Session

We focus on completing 7 rounds per session.  On days that takes him longer to recover between sets, we may only get in 6 rounds max.

The Intensity – 80-100% Max Heart Rate Focus

This is very high-intensity work, so we are aiming for 80-100% max heart rate on this LFBX Superhero Circuit.  A simple formula to obtain this is 220 – age and Chris is 26 years old, so that equals 193 bpm (beats per minute).  So we want to aim for a max range of about 193 and at the very least 154 bpm, as that is 80% of 193.

The Rest – 60% Heart Rate = Start the Next Round

Now, for the rest period.  We will not start the next round until his heart rate drops to 125 bpm (beat per minute), as that is 60% of his max heart rate and that gives him just enough recovery to be able to give his all to the next round.  I love this rest interval because it is smart and honest.  I highly recommend that for really hard interval training like this, you use this system.  Get your heart down to about 60% of your Max before starting the next round. 

*Since Chris is a True Superhero, his heart rate sometimes goes to 195, which is 101%:-) This is true, so just be aware that the 220 – age formula doesn’t always apply to superheroes

A Note on Recovery

When Chris’ sleep and recovery is on point, sometimes he recovers within 2:00 between sets.  On days where he’s off, he may require 4:00-6:00 for his heart rate to drop to 125 bpm (60% of his max heart rate).

The Chart We Use to Track Progress

We use this simple excel chart to track progress for each session.  HR = Heart Rate.  We are aiming for 80-100% effort, so his target heart rate ranges from 156-194 beats per minute.  The Seven Exercises are printed in the order we perform them and all the results are logged.  

The Gear I use to Track Heart Rate

I use a Polar FT7 which comes with a chest strap, which is about 10 years old.  My wrist is 48 years old at the time of this photo.

Here is a new Polar H10 at Amazon USA.  The Polar H10 is just a heart rate monitor that connects with your smartwatch or smartphone.  It’s about half the price of the model I am using above, so I recommend you buy the H10.  My old FT7 is still working, that’s why I’m still using it.  Here is a review of the best 7 chest strap heart rate monitors for your information.

If you want to know more about how I use my Heart rate monitor for Sprint Training, which is an absolute game-changer for health, see this previous post.  I also do a brief comparison of how I use my Apple Watch vs my Polar FT7 here in this post.

Measurable Results with LFBX-7 HIIT 

Here is an accountability form I use for all clients to show their attendance and any goals they may have to keep in mind each time we meet.  I recommend that clients get their waists measured each time they come in for training because sometimes there may be no weight lost, since there is muscle gained, so the waist shows clearly that fat is coming of the midsection.  Look at the fat that came off of Chris’ midsection between 5.1.2019-8.3.2019 below.  9.5cm of fat loss off the waist! 

Visual Results with LFBX-7 HIIT 

Chris Lee – In the beginning

Chris Lee


Chris Lee


Other Things that Chris Is Doing to Achieve His Superhero Transformation

It is important to know that Chris has dialed in his diet to match his tastes and what his body can handle.  We have found out through trial and error, that even with very little starch (wheat, corn and rice), he gains fat very easily.  So we have learned to eschew anything that resembles starch in his diet, He is incorporating a 24-hour water fast once per week and also a Low Carb, High Fat (LCHF) Eating approach to accomplish this, mainly eating Big Green Salads, Meat, Fish and EVOO (Extra Virgin Olive Oil).  If you want to know more about how to do 24-hour fasting, see my post here.

Do You Want to Join the Ranks of Superheroes?

If you do and have a few months or more of solid training under your belt, give this a shot.  It works!  Here is a video of Round One of Seven.  Enjoy!


If you have any questions or comments, please them below.

Thank you for reading.

Be Extraordinary!