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Stu Schaefer
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  • 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
  • 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

1

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)
Lesson 1 within section Quick Start - Do This First (Right Now). You must enroll in this course to access course content.
Next Lesson
5 Secrets to Fat Loss
Lesson 3 within section Quick Start - Do This First (Right Now). You must enroll in this course to access course content.

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