Quick Start – Do This First (Right Now)
- Program Set-Up Guide, Workout Sheets and Recipe Guide (To Print)
- Quick-Start Weight-Loss Course
- 5 Secrets to Fat Loss
- Recipe Guide
- In-Home Workout Video Samples
- Exercise Video Library
- Vitamins, Supplements, & Training Gear
Goal Setting Mini-Course
- Pre-Training – Goal Setting & Motivation
- Day 1 – The Starting Point
- Day 2 – 500-Year Goals & Purpose
- Day 3 – 10-Year & 1-Year Goals
- Day 4 – 12-week Goals & Daily Objectives
- Implementing the Mindset Techniques
- Advanced Goal Setting 101 – Part 1
- Advanced Goal Setting 101 – Part 2
- Advanced Goal Setting 101 – Part 3
- Advanced Goal Setting 101 – Part 4
- Micro-Behaviors Part 1
- Micro-Behaviors Part 2
- Micro-Behaviors Part 3
- Micro-Behaviors Part 4
- Micro-Behaviors Part 5
Group Calls And Additional Video Trainings (Newest Lessons At The Bottom)
- How to succeed during CHAOS (using micro-goals)
- How to Combine the Right foods
- What to do if you have NO time
- What you MUST focus on to get consistent results
- Use your mind to lose weight faster
- How to Handle Cravings
- How to Cheat and Still Lose Weight
- How to Time Your Meals Through The Day
- Reduce Stress & Anxiety – 5 Minute Breathing Exercise
- Dec 31, 2020 – Why You’re Not Getting Results
- Holiday Eating
- Anti-Stress Tapping Technique
- Advanced Weight-Training Techniques
- How to Choose Meal Options
- Cut Cravings & Get Rid of Stress in 2 Minutes by Tapping
- How to Use Belief & Expectation To Manifest Your Goals
- How To Overcome Competing Commitments So You Succeed
- How to Use Negative Situations to Your Benefit
- Make Your Own Rules So You Succeed
- How to Get Out Of A Funk
- Why Stress is So Bad & How to Get Rid of It Fast!
- The Success & Confidence Cycle – Where to Start
- Why You MUST Master The Basics
- How To Integrate The Basics Into Your Schedule
- How to Create PERMANENT Change In Your Life
- How to Re-Focus & Overcome Challenges
- 2 Simple Ways To Decrease Stress and Cortisol Levels
- Increase Motivation Using Risk/Reward
- Nutrition Basics You Must Master
- Weight-Training Basics You Must Master
- The Difference Between Weight-Loss and Fat-Loss And What To Focus Your Thoughts On
- The Difference Between Calories and Nutrients
- Care – But NOT that much!
- How Quickly You’ll Lose Weight
- Workout Intensity
- Carbohydrates and Fat Loss
- How to Use Your Thoughts To Lose Weight
- Meal Sizes and Timing
- The Secret Success Formula
- Cardio Basics You Must Master
- Holiday Survival Tricks
- [IMPORTANT] How To Use Your Mind To Change Your Body!
- How Fats Affect Your Weight Loss
- How to make healthy soups, stews, and chilis
- Why Weight Training is SO IMPORTANT
- How To Keep Your Results FOREVER
- To Know And Not To Do… Is NOT To Know
- NUTRITION – RECIPES!!!
- Eating ENOUGH food – Why Not Eating Enough STOPS Fat-Loss
- How to Stay Motivated – The Training Balance Scale
- How to Change Up Your Workouts
- How To Lift Weights Correctly
- How to KEEP the Right MINDSET
- How Eating and Exercise Work Together
- MINDSET: How to get yourself to do the right things AUTOMATICALLY
- Why “Science-Based” Programs Aren’t Always Correct
- How Sleep and NEAT activity affects weight-loss
- How To Combine Mindset, Eating, And Exercise Correctly
- Meal Frequency
- The 5 Things EVERY successful person does to lose weight
- COOKING CLASS (Stu in the kitchen)
- Fats and Using Oils / Spices for Cooking
- How to Eat to Force your Body to Burn Fat and Reverse Insulin Resistance
- Preventing OVER-STRESS from Workouts
- Grab and Go Meals
- Unsupportive Spouses – what to do
- Why Celebrating EVERY Win Makes You Succeed 10x Faster
- Client Nutrition Review
- Why Blaming Yourself Creates More Success
- How to Season Foods and Eat More Consistently
- Why you NEED to set Personality Goals
- Group Forum – Tips and Tricks
- Supplements – What they do and how to use them
- How to Set The Rules So You WIN
- Reverse Dieting and Metabolism Confusion
- When to Have a Cheat Meal
- How to Change Your Habits
- Client Tips – Candy Higgins
- How to Regulate Your Insulin and Blood Sugar Levels
- STRESS – how to make sure it doesn’t wreck your results
- The 4 biggest mindset mistakes
- How to get back on track after a vacation or mess-up
- How to Use Disappointment To Succeed – And How to Visualize
- The Power of EXPECTATION
- WHY the Mindset Techniques Work
- Why REPETITION is KEY for success
- The Correct Weight-Training Intensity
- Why ATTITUDE is So Important
- Tips for Healthy Digestion
- How Sleep and Stress Affect Weight Loss
- Why Age Doesn’t Slow Down Your Metabolism
- Simple Cooking and Prep Tips
- How to Maintain Your Results
- Reasons You’re Not Losing Weight (Sympathetic State)
- Small Nutrition Mistakes That Make a Huge Difference
- What to Eat When You’re Sick
- Why Sacrifice is Actually a GOOD Thing
- How to Eat On The Road
- How to Eat At a Long Event (Like a Wedding)
- Mindset Mistakes and How to Correct Them
- What Are Nightshades and Why They Could Be Hurting You
- Mindset Video Examples
- Embrace “Bad” Emotions
- Create your Self-Image
- Meal Timing And Adjustments
- Why LOW CALORIES Can Cause You To GAIN Weight
- How to Stay Motivated and Get Through Tough Times
- Dealing with Overwhelm
- The 3 Mindset Qualities ALL Fit People Share
- How to Pack Food For a Trip
- How to Catch Negative Thoughts and Turn Them Around
- How to Identify How Your Mind Works And Use It Correctly
- The Different Foods And How They Affect Your Body
- The 4 Mindset Keys to Make Your Goals Turn Out
- What Fats You Need and Where To Get Them
- How Little Things Make A HUGE Difference!
- In the Kitchen – How to Interchange Foods and Make Eating Simple and Fun
- EPIC MINDSET LESSON – MUST WATCH!!
- Follow Up On Epic Mindset Lesson
- The Difference Between Forcing and Allowing (And Why You Should NEVER Force)
- Recipes to Create Variety with Your Eating
- 5 Fat-Burning Benefits of Weights vs Cardio
- How to Create and INSTANT Mindset Shift – and How To Manifest
- How to Stay On Track Over The Weekends
- How to Set Boundaries
- The Food That Absorbs Fat From Your Body And Controls Your Blood Sugar
- Why You Need Food Variety – And How To Get It While Staying Consistent
- Everything You Need To Know About Food Combinations
- Recipes and Meal Options
- Growth vs. Safety (And stability)
- How tell if your goals are in the “Sweet Spot” and GUIDED VISUALIZATION
- How to Achieve Your Dreams
- Is the Workout Order Important?
- The Power of Mental Rehearsal with Guided Visualization
- Why You Fall Off Track – And How To Get Back On Track
- How to Plan Your Day and Reach Your Goals
- How to Get Out of a Funk
- The Different Effects Your Body Fat Has On Your Body
- How to Avoid Self-Sabotage
- The 6 Pillars of Nutrition
- Client Food Diary Review
- Types of Exercise Pain – Which Are Good vs. Bad
- How to Tell If a Food Is a Veggie or Carb
- Client Food Critique and Client Q&A
- How to Create Confidence
- The #1 Key To Change Your Mindset
- Stress and Insulin Resistance
- What to Do When You’re Sick
- How to Introduce New Foods And Test Them
- All Things Nutrition
- Key Mindset Concepts [IMPORTANT]
- How and When To Add Weight To Your Weight Training
- Late Night Snacking
- How to Rekindle Your Motivation and Focus
- Should Anyone Do Keto or Detoxes?
- Nutrition Tips and Questions Answered
- Science-Based Mindset Principles
- Food Intolerances – how to avoid them and still have variety
- Super Mindset Technique (and how to prevent self-sabotage)
- Little Known Nutrition Mistakes
- How Fats Impact Nutrition
- Favorite Recipes and Meals
- How to Keep Losing Weight and Avoid Sabotage
- How to Re-Focus and Create Your Future
- Invisible Causes of Weight Gain Other than Food and Exercise
- Goals and Goal Techniques
- Exercise Fundamentals – How to Choose Your Weight
- Why You Should NOT Rely on Scale Weight
- Food Analysis and How to Go From 5 Meals to 4 Meals a Day
- The Best Types of Fat Burning Activities
- History of Diets and How Food Works
- How to Eat 6 Meals a Day
- Nutrition Reviews
- How Cooking Carbs Changes them and Can Cause Weight Gain
- #1 Mindset Fundamental
- How to Overcome Boredom and Burnout
- How to Re-create Your Past and Change Memories
- How to Replace Unhealthy Ingredients with Healthy Ones
- Time Management
- Weight Loss Fundamentals You Must Master
- How Long Should It Take You To Eat
- Key Nutrition Mistakes – Client Nutrition Reviews
- How to Spike Your Metabolism and The Scoop on Artificial Sweeteners
- Force vs. Allowing
- What to Do in Stressful Situations
- Food and Recipe Ideas
- What type of Beef Jerky to Get – And Food Reviews
- What to do if You’re Hungry After Working out
- The 2 Big Self-Sabotage Traps You Must Avoid
- Glycemic Index vs Glycemic Load vs Insulin Index
- Guided Visualization
- The Big Mindset Mistakes That Prevents Results – And How To Fix It
- The 3-Step Mindset Process to Create Anything
- How to Empower Yourself And Stay On Track
- How to Cancel Out Mental Blocks
- Get Rid of Fear and Anxiety
- Why You Should NOT Count Macros
- Artificial Sweeteners
- Simplify Things to Create Faster Results
- Causes of hunger and fullness
- How to Get Everything To Become Automatic And Permanent
- Why and How to Make Mistakes
- How to Make Your Workouts Harder Without Adding Heavier Weight
- How to Tell If You’re Doing The Mindset Work Correctly
- MCT Oil – Should You Use It?
- How to Overcome Your Past Failures and Cycles
- Nutrition Review
- What to Do When You’re Not Hungry
- How to Stay Motivated Once You’ve Reached a Goal
- Time Management Secrets
- Recipes and Nutrition Tips
- How to Change Other People
- Do THIS to Succeed Long-Term (Beingness)
- Recipe Ideas for Each Meal
- Why You Should NOT Miss or Skip Meals
- Implementing the Mindset Techniques
- How Stress Causes Weight Gain
- Weight Training Tips and Tricks – Tensing Muscles
- Success Key Principles
- Cravings and Emotional Eating
- Having the Correct Mindset for Success
- Food Review
- Insulin Resistance
- Meal Frequency
- Why Calories Don’t Matter
- How to Break Out of Your Mental Prison
- Getting Back On Track After a Mistake
- How Nose Breathing Can Help With Weight Loss
- How to NOT Lose Your Results
- Why You MUST Listen to Mindset Repeatedly
- How Different Types of Carbs Affect Your Body
- How to Best Do Cardio
- The Best Way to Do Cardio
- How Insulin Works
- How to Recharge Your Energy Fast
- Food Reviews
- Nutrition Reviews
- Food Review – for headaches
- How You Metabolize Different Foods
- How to Tell If A Food Is High Fat
- How Muscle Memory Works
- How to Log Your Food
- Food Reviews and Meal Ideas
- Food Reviews
- How Often to Change Foods For a Food Sensitivity
- Should You Increase Cardio or Decrease Food
- Advanced Mindset – How to Feel Good All the Time
- Food Review
- General Q&A
- Food Review
- How to Spot Self Sabotage
- What Changes During Menopause
- How to Cook Without Oils and Butter
- Everything About Fats
- Tips to Reduce STRESS
- How to Boost Your Immune System
- Hidden Nutrition Mistakes
- How to Change Anything in Your Life
- The Power of a Smile
Group Calls 2024 (Newest Lessons At The Bottom)
- The Definitive Mindset Lesson
- The 2 Ingredients to Speed Up Fat-Burning
- Supplement Overview
- What to Look For to Know If You’re Doing the Mindset Correctly
- How to Test for SIBO and How to Cleanse Parasites
- Different Root Causes of Weight Gain
- How Cardio Works
- How to Stay on Track with Mindset and The Power of PLACEBO
- How to Use Cardio For Weight Loss
- Why You Don’t Do The Things You know You Should
- How Carbs Help Optimize Your Health
- What is Mouth Taping and is it Any Good?
- Getting Through Mindset Sticking Points
- How to Create Your Day and Use Failure to Your Advantage
- Thyroid and Metabolism Part 1
- Thyroid and Metabolism Part 2
- Thyroid and Metabolism Part 3
- Thyroid and Metabolism Overview
- Thyroid Overview and Reverse T3
- How to Read a Food Label
- Why You DON’T Want Carbs at Night
- How Stress Causes Weight Gain
- Why More Smaller Meals Are Better
- An Invisible Mindset Key – Confidence
- Overview of The Thermogenic Protocol
- How to Use The Razor’s Edge Concept
- How To Guard Your Mind From Negative Impact
- All About Carbs
- Mindset – How to create LASTING change and Reverse Bad Habits
- IMPORTANT : Creating the Right Thoughts (Mindset)
- Create Your Desire and Image And LET IT GO
- How to Increase Your Motivation
- Guided Breathing For Relaxation
- How to Make Thing EFFORTLESS
- How Protein, Carbs, And Fat Work Together
- How to Create Your Own Placebo Effect
- Food Review: How to Increase Your Food
- Why You Should Look PAST Scale Weight
- How To Make This Process Fun
- The Sweet Spot for Weight Training
- The Root Cause of Inflammation
- 4 Ways to Boost Your Metabolism
- Resistant vs Compliant vs Committed
- Consistency is the KEY
- How Different Types of Exercise Affect Your Body
- Fixing Self Sabotage
- Why Trying to MAINTAIN will Cause Failure
- The Most Important Parts of Weight Training
- Why you should keep your goals private
- COOKING CLASS – 15 min stir fry + recipes
- How to Heal Your Gut For Faster Weight Loss
- The Simple Technique To DOUBLE Your Results!
- Mindset fundamentals for continued success
- How to Tell If A Food is a Carb or Veggie
- Burning Dietary Fat vs. Stored Body Fat
- How to Balance The Amount of Exercise and Food
- Nutrition Timing Tricks and Tips
- How much should you eat!?
- How do FATS work?
- 5 Ways to Lower Stress for Weight Loss
- How Micro-Nutrients Work
- How to Create A Mindset Like Olympic Athletes
- The Fundamentals of Exercise
- How Food COMBINATIONS Work
- Food TIMING Trick
- How do you know what your mindset is…
- The SEASONAL mindset trap and how to fix it
- How to Know if you’re eating ENOUGH
- When your ATTITUDE is right, the facts don’t count
- You need fo focus on the right things to get results
- Easy CRAVINGS solution…
- Why CONSISTENCY is King
- HRV – Heart Rate Variability
- Lower A1C
- What The Razor’s Edge Is and How To Use It
- Losing weight vs. Maintaining Weight
- Cardio vs Total Steps per Day
- How to use the FOOD QUADRANT
- How to Adapt to ANY Situation and Still Succeed
- How CARBS work – and when to reduce them
- Carbohydrates part 2
- How to tap into your own mindset power
- How to implement an OFF DAY
- How we develop our mindset and limiting beliefs
- How to Do Weight Training Correctly!
- How to Choose The Right Weight For Your Exercise
- Everything about FATS and how they work
- Meal TIMING tricks
- How Proteins, Carbs, and Fats work in the body
- The BEST ATTITUDE for Success with Weight Loss
- How Different Types of Exercise Affect Your Body
- Basic Nutrition Simplified
- How Carbs and Insulin Affect Weight Loss
Group Calls 2025
- Mindset – Setting New Traditions and Routines
- Vitamin C for Stress
- The 2 Ingredients That Will Spike Your Insulin
- This Ingredient Cuts Sweet Cravings INSTANTLY!
- The Supplement Every Woman Over 40 Should Take
- Epic nutrition lesson
- What supplements do I take
- Why You hit Plateaus
- How to customize meal names and order in MyFitnessPal
- Shift your attitude to make losing weight easy
- Why You MUST Focus On The BASICS!
- Overview of THYROID Nutrition
- NUTRITION – How Each Food Affects Your Body
- NUTRITION – How To Easily Create Variety
- Why You Can’t Lose Weight Even Though You’re Doing Everything Right
- Why Your Body is Like A Car
- How to Eat Right When You Are on The Go
- How to CORRECTLY Apply The Mindset TO Change PERMANENTLY
- This is THE SUCCESS ATTITUDE
- NEVER Skip A Workout Again – When You Know This
- Mindset Key – The Training Balance Scale
- HYDRATION… and How to Create A Morning Routine
- Carbs and Insulin – How they Affect Weight Loss
- How Cars Affect Your Hormones
- What You Should Focus On With Weight Training
- MINDSET: How to Break Through The “Terror Barrier”
- How to Make Each Day EXTREMELY Productive!
- The Different Types of Fats and Oils (And EATING OUT)
- How to Make Your Weight Training 2x More Effective
- MINDSET: Are you Doing It Right or Going Through The Motions?
- How Fats Affect Insulin Resistance
- The Different Types of Foods and Their Uses
- CREATINE – What You Need to Know
- Weight Training Tips to Progress
- MORE Weight Training Tips
- How to Stay Motivated and Stay On Track!
- 2 KEY Mindset Actions You Must Do Right Now!
Get Rid of Stress And Cravings Immediately (Tapping)
- Cut Cravings & Get Rid of Stress in 2 Minutes by Tapping
Mindset Keys
- [IMPORTANT] How To Use Your Mind To Change Your Body!
- EPIC MINDSET LESSON – MUST WATCH!!
- Key Mindset Concepts [IMPORTANT]
- Science-Based Mindset Principles
- Follow Up On Epic Mindset Lesson
- Create your Self-Image
- Implementing the Mindset Techniques
- Super Mindset Technique (and how to prevent self-sabotage)
- How to KEEP the Right MINDSET
- MINDSET: How to get yourself to do the right things AUTOMATICALLY
- Why you NEED to set Personality Goals
- Dec 31, 2020 – Why You’re Not Getting Results
- How to Use Disappointment To Succeed – And How to Visualize
- Why REPETITION is KEY for success
- Why ATTITUDE is So Important
- Mindset Mistakes and How to Correct Them
- Mindset Video Examples
- How to Catch Negative Thoughts and Turn Them Around
- Guided Visualization
- How to Get Everything To Become Automatic And Permanent
- Tips to Reduce STRESS
Weight Training Keys
- Weight-Training Basics You Must Master
- How To Lift Weights Correctly
- Why Weight Training is SO IMPORTANT
- The Correct Weight-Training Intensity
- How and When To Add Weight To Your Weight Training
- Exercise Fundamentals – How to Choose Your Weight
- Weight Training Tips and Tricks – Tensing Muscles
- How to Do Weight Training Correctly!
- How to Make Your Weight Training 2x More Effective
Nutrition Keys
- How to Eat to Force your Body to Burn Fat and Reverse Insulin Resistance
- Eating ENOUGH food – Why Not Eating Enough STOPS Fat-Loss
- COOKING CLASS (Stu in the kitchen)
- Holiday Food Tips, Eating On the Go, or Going Out To Eat
- When to Have a Cheat Meal
- Simple Cooking and Prep Tips
- What to Eat When You’re Sick
- Small Nutrition Mistakes That Make a Huge Difference
- How to Eat At a Long Event (Like a Wedding)
- Meal Timing And Adjustments
- In the Kitchen – How to Interchange Foods and Make Eating Simple and Fun
- The Food That Absorbs Fat From Your Body And Controls Your Blood Sugar
- Why You Need Food Variety – And How To Get It While Staying Consistent
- Everything You Need To Know About Food Combinations
- Recipes and Meal Options
- NUTRITION – RECIPES!!!
- All Things Nutrition
- Glycemic Index vs Glycemic Load vs Insulin Index
- How to Cook Without Oils and Butter
- Everything About Fats
- Thyroid and Metabolism Part 1
- Thyroid and Metabolism Part 2
Week 1
- W1D1
- W1D2
- W1D3
- W1D4
- W1D5
- W1D6
- W1D7
Week 2
- W2D1
- W2D2
- W2D3
- W2D4
- W2D5
- W2D6
- W2D7
Week 3
- W3D1
- W3D2
- W3D3
- W3D4
- W3D5
- W3D6
- W3D7
Week 4
- W4D1
- W4D2
- W4D3
- W4D4
- W4D5
- W4D6
- W4D7
Week 5
- W5D1
- W5D2
- W5D3
- W5D4
- W5D5
- W5D6
- W5D7
Week 6
- W6D1
- W6D2
- W6D3
- W6D4
- W6D5
- W6D6
- W6D7
Week 7
- W7D1
- W7D2
- W7D3
- W7D4
- W7D5
- W7D6
- W7D7
Week 8
- W8D1
- W8D2
- W8D3
- W8D4
- W8D5
- W8D6
- W8D7
Week 9
- W9D1
- W9D2
- W9D3
- W9D4
- W9D5
- W9D6
- W9D7
Week 10
- W10D1
- W10D2
- W10D3
- W10D4
- W10D5
- W10D6
- W10D7
Week 11
- W11D1
- W11D2
- W11D3
- W11D4
- W11D5
- W11D6
- W11D7
Week 12
- W12D1
- W12D2
- W12D3
- W12D4
- W12D5
- W12D6
- W12D7
Exercise Tutorials
- Chest
- Back
- Shoulders
- Biceps
- Triceps
- Quads
- Hamstring & Butt
- Abs

Quick-Start Weight-Loss Course

By Stu Schaefer / July 19, 2021

Back to: The Thermogenic Weight-Loss Protocol

Lesson 1 - Mindset

Lesson 2 - Nutrition

Lesson 3 - Weight-Training

Lesson 4 - Cardio

Lesson 5 - Next Steps...

Previous Lesson

Program Set-Up Guide, Workout Sheets and Recipe Guide (To Print)

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5 Secrets to Fat Loss