Tuesday, 6 May 2008 - 3:28 PM CDT

I knew you would be the first one to buy Warp Speed!

I used to do a workout I taped from FitTV - Cathe Friederich's Glutes and Legs. It is all horrible horrible horrible isolation work, and I always called it the Cry Like a Little Girl workout, because I'm pretty sure I remember literally CRYING during the last ten minutes. I haven't done that workout for a couple years; I am wondering if it's still that bad... 

Tuesday, 6 May 2008 - 3:44 PM CDT

I caved too!  Took forever for me to get through.  I did order the extra stuff.  Man, that's one long book!

Tuesday, 6 May 2008 - 6:54 PM CDT

so yeah, i bought it like 2 seconds after it went on sale, server MUST have crashed, i was never taken to the download page and I cant stand all of this waiting on a return email from customer service. can anyone email me the download link? i got as faer as the upgraded offer before it went kaput!

Wednesday, 7 May 2008 - 9:50 AM CDT

Ugh.

I have no willpower.

I'll be starting after the first weekend in June.  Want to start a little challenge group and see how we all do? 

Wednesday, 7 May 2008 - 11:55 AM CDT

So were you in the first 20, 100 or whatever to win special bonus prizes?

After you read it, you'll have to review it.  I'm resisting hard this time because I just really, really don't want to pay $77 for a book right now.  If it was $39.95 or something I could be tempted... 

Wednesday, 7 May 2008 - 12:22 PM CDT

finally got the link!

Wednesday, 7 May 2008 - 1:07 PM CDT

Just wanted to stop by and say I really enjoy reading your blog!!!

I knew that you would be there 1st, Im going to try again today.  

Wednesday, 7 May 2008 - 1:48 PM CDT

I noticed that one of the workouts in WSFL includes kettlebells, and their stance on "no substitutions, this is it" is fairly clear. My gym doesn't have any, but I've been looking for a good excuse to get one for a while now.  Did you have someone show you how to use it properly, or did you get the DVD?  Or did you just dive in and start swingin'? :-)

I'm planning to start the first week in June, too, but may "sample" a few workouts between now and then.

Wednesday, 7 May 2008 - 2:17 PM CDT

I learned by doing all of the above. :-) I got a book and DVD with my first kettlebell purchase - Pavel's "Enter The Kettlebell." Pavel is a hairy little Russian man who is a riot and knows his Kettlebells. There are also Kettlebell books and DVDs geared toward women, and tons of good stuff on Youtube.com.

Then I got some pointers on my swing from my physical therapists. Once I had a clue about safety and form and what NOT to do, I just dove in and practiced. People always look at videos of Kettlebell swings and think that it has to be something dangerous and awful or that it would kill your back. When you swing properly and find the right form, it's a totally natural movement. Nothing hurts, there's no pain or strain. Well, except for your heart thumping out of your chest. It has a surprisingly strong cardio effect. I use sets of kettlebell swings for HIIT sometimes.

Josh Hillis had a great blog post a few days ago about Kettlebells in Hollywood and he included some video demos:

http://joshsgarage.typepad.com/articles/2008/04/ketherine-heigl.html 

Wednesday, 7 May 2008 - 2:57 PM CDT

I bought Warp Speed Fat Loss this morning and have been perusing it when I can all day. While I'm pleased with the plan and excited to get started, I'm MORTIFIED by the lack of professionalism in the presentation - holy spelling errors! Some of the sentences barely even make sense. Sadly, while these guys expect people to pay $77 for their program, they can't be bothered to drop a couple hundred bucks and have somebody proof the book. Tsk tsk tsk...

 That being said, most of the book is just personalized menu plans, and the actual guts of the book are straight forward and simple enough to want to dive right in. I can't wait to get started on Monday.

Wednesday, 7 May 2008 - 5:51 PM CDT

Lana, never fear. I'm told that editing is already underway. We should all be able to download a revised version really soon. Dang, they got off to a rough start with the crashing servers and the typo drama!

The program itself looks great. I can't wait to hear about your results. Quite a few crazy people started today!

Wednesday, 7 May 2008 - 10:35 PM CDT

I posted on the warp speed blog and asked if there were any substitute exercises for kettleball swings and mike roussell responded saying dumbbell swings work just as well.  For anyone else wondering like I was. 

Thursday, 8 May 2008 - 1:34 AM CDT

hmmm...wonder if they'd trade a copy of the program for proofing/editing services? ;) (since that's what i do)

I can't wait to hear how it is. I'm in Stage 3 of NROL4W right now and I'm trying to decide if I want to do Afterburn or WSFL after it. I've nearly gone and bought WS 3 times today just to have it, but I've resisted so far. I've still got 50-80 lbs left to lose, so part of me thinks I'd get the most out of Afterburn since it's a longer program. Not sure...I'll see what people are saying about it. I know it'll be a great program, though. I don't think Alwyn writes a bad one!

Thursday, 8 May 2008 - 8:06 AM CDT

I'm keeping my eye on WSFT - resisting the urge to buy as I am a TT guy.

That said - any plans to review it? The comment on the spelling isn't surprising - I don't recall Afterburn I or II being a bastion of prose.

Thursday, 8 May 2008 - 10:54 AM CDT

I'm trying to decide b/n TT and Warp speed. I can't justify both right now. Warp speed costs more but the menu plan might be worth it. I have about 15 to lose and have been doing bfl type workouts. Can anybody give me a recommendation...is the meal plan portion worth it?

Julie

Thursday, 8 May 2008 - 2:58 PM CDT

Metabolism doesn't slow down as you age.... it slows down as you DIET. 

But you know that, personally and intellectually.

Thursday, 8 May 2008 - 4:26 PM CDT

I have a question for Skwigg or anyone else reading.  I was watching Workout the other day and two of the trainers talked about getting ready (nutrition-wise) for a photo shoot they were doing.  I've heard this type of diet talked about in general terms before and know it involves carb cutting, dehydration, sodium level manipulation... but I am curious as to how exactly this is done.  I'm assuming it's a short term thing, but are we talking days, weeks, what?  And what exactly is involved?  If someone could either give me a rundown on this or point me in the direction of some reputable info on the web, I would appreciate it.  I have maybe 2 events per year for which I would be interested in looking as cut as possible.  Thanks!   --JJ

Thursday, 8 May 2008 - 8:23 PM CDT

there seems to be alot of controversy about this possibly being a metabolims damaging program suggestion some type of HIIT training 5 x a week on such low calories, and that 24 workouts in 28 days is insanity- thoughts? I purchased it, and read  at the beginnning where it suggests calories be at 9 cal per lb of bodyweight YET when you add up the amounts suggested in the template it is more like 13-14 x bodyweight.. again thoughts anyone? I definately dont want to start something that could possibly damage my metabolism.

Friday, 9 May 2008 - 8:32 AM CDT

I'm a fan of Alwyn through the NROL books and believe he absolutely knows his stuff but his website and the way he markets his products lets him down. The hard sell techniques and abysmal design and typography have always put me off buying anything from his website. As Lana says, the lack of professionalism gives a bad impression.

Friday, 9 May 2008 - 12:51 PM CDT

I bought WSFL and am now in the midst of obtaining a refund. I am sure this program is great for some people but I wish they would have given further insight into who this program is really for. If you don't have access to a gym (me) and have more weight to lose than 25lbs (me) it is NOT the right program.  I will say they offered a prompt refund which was greatly appreciated.

Friday, 9 May 2008 - 1:13 PM CDT

Skwigg, do you know when they are coming out with the revised version?  I'd like to get it printed off and start monday!!! I hope they hurry.

Friday, 9 May 2008 - 1:59 PM CDT

JJ - google bodybuilding contest diets or pre-contest diets or carb and sodium depleting diets and you'll come up with all kinds of stuff. Bodybuilding.com is also a good resource.

http://www.bodybuilding.com/fun/bbinfo.php?page=contestdiets 

Friday, 9 May 2008 - 2:19 PM CDT

Jo - if you want really fast fat loss, there has to be an extreme deficit, something much greater than what basic healthy lifestyle plans provide. You wouldn't want to do anything this extreme for extended periods of time, but doing it a few weeks a year to get really ripped is not a problem. Your metabolism may slow down a bit when you slash calories and take cardio to extremes, but it will also come right back. It's a dynamic thing. If you're strength training, eating a nutrient-rich diet, and taking advantage of meal timing, you're not going to lose lean mass, go into starvation mode or cause any kind of permanent slowdown. 

Friday, 9 May 2008 - 2:21 PM CDT

Megan - Their last e-mail said that they plan to put the revised version in the members area this weekend. You should be good to go on Monday.

Friday, 9 May 2008 - 3:04 PM CDT

 thanks! Let me ask you- what do you think about the calories and protein amounts at the beginning being so far off from one another? Did you notice this? say for 130 lbs woman, 9 cal per lb of bw would be right under 1200.. it also says protein at 1.1 g which is 143.. but if you go to the template it is wayyy more than this.. what do you think? also the menus they give are wayy more as well.. so you think HIIT 5 x a week on low calories in addiciton to metabolic work is not risking  a rebound when you are done with he 28 day plan?

Friday, 9 May 2008 - 3:22 PM CDT

Renee, where is the member's area?  I just purchased and downloaded, but don't believe that I received any info re a member's area?  Is that extra?

I agree with the others that the presentation is lacking in areas.  For me, what distracted more than the typos was the "large print" format.  The book seriously could be half the size if everything wasn't set so large.  Also, the layout is not the best because when you print, half of a section would go to another page.  For example, days one through five of the first week workout is on one page, days 6 & 7 on the next.  It would be better to have it all on one page for easy reading in the middle of the gym.  While you only need to reference one day's workout at a time, little things like that make a difference when familiarizing yourself w/ a new prog.

I hope they can figure out how to set it up more like Craig's TT workouts, where you have the workout photos & name right next to the workout & reps.  For example, Craig lists A1 & A2 circuit, then beside it has the number of reps as well as small photos so that you can quickly reference.  With Warp Speed, I'm finding that I have to go back & forth to reference his workout name (Strength A, Circuit A, Circuit B), which are not descriptive in and of themselves, with the explanations & photos which are in a sepate section.   I'm sure that after running through the workouts for a week or so you prob wouldn't have to reference the descriptions or photos again, but for someone new to the prog it does take a lot of flipping back & forth to comprehend.

Friday, 9 May 2008 - 6:55 PM CDT

I just received the email today that I was one of the first 25, does anyone have a question they would like me to submit for the conference call?

Friday, 9 May 2008 - 8:10 PM CDT

yes! ask why it says at the beginning of the book that cals should be at 9 cal per lb of bodyweight, yet everything else nutrition wise in the book is wayy higher than that.. My other questions would be about rebound after doing so much metabolic work in addition to hiit 5 x a week..

Friday, 9 May 2008 - 11:03 PM CDT

"for 130 lbs woman, 9 cal per lb of bw would be right under 1200.. it also says protein at 1.1 g which is 143.. but if you go to the template it is wayyy more"

Jo, I'm confused.  How can you tell from the template that the protein or calories would be too much?  All the template has are number of portions, so the actual protein grams and calories would vary based on the food items chosen wouldn't it?   For instance, the calories in one protein portion of egg white is not the same as in one protein portion of tuna or chicken, I'm guessing.  So wouldn't you just have to be careful in choosing your food items to make sure that they fall within the ranges for your weight?

I'm looking at the template for normal carb meal for a 145 lb woman.  The template calls for 16 portions of protein during day one, week one.  For 1.1g/lb bodyweight that is called for the day, that would mean 158.4gm of protein in the day.  So I just divide 158.4/16 = 9.9.  

So I know that one portion of protein has to equal not more than 10 gm.  This looks about right as the first meal calls for 3 portions of protein, which would equal 30gm of protein.  The workout calls for one portion, so about 10gm.  Craig's "done for you" diet (again, for 145 lb woman) says to use 3/4 scoop protein powder during the workout, which might run more or less 10 gm depending upon the powder that you use.   The largest meal, after workout, calls for 4.5 protein portions, and the lowest protein serving meal is 2 portions, which is still 20gm protein....which seems within the ballpark based on other similar mealplans.    

At least this is my understanding of the mealplan.  Did I miss something?  Or maybe my math is way off, LOL...I'm kind of math challenged... 

Saturday, 10 May 2008 - 5:18 AM CDT

Diep-

Well with the video it says you can choose any of the items to swap out say if you didnt like tilapia and wanted to have chicken instead.. so really- all choices in the protein section should equal one another.. just like in all the others- correct? What my question is saying that 9 cal per lbs of bw is where they set calories is not accurate when you go and add up the servings for protein and the servings for fat. I did Sunday as an example.. Sunday is the day where all you have is protein and fat- absolutely no carb and again- this is based on the template for someone 130 lbs. Ok.. going by Sunday's template the total calories came to 1300 and again this is the day with no veggies, no fruit and no carb.. it is your lowest calorie day. So with that being said the formula they give at the beginning of the book is inaccurate. ( 9 cal per lb of bw) hope this makes sense..?

Saturday, 10 May 2008 - 11:00 PM CDT

"Well with the video it says you can choose any of the items to swap out say if you didnt like tilapia and wanted to have chicken instead.."

Jo, Ok, I see---the video said about swapping out.  I never saw that as I never received any links to a video, and it wasn't one of the 3 download links that I received when I bought the prog.

If it says that, then I can see probs w/ the mealplan, as definitely one portion of protein would vary in calories depending upon the type of protein chosen....Hmmm...  Fortunately, I tend not to get too caught up in that as it would be a huge achievement simply to follow the basics of the mealplan for me.  I'm not a stickler type of person....but then maybe that's why I don't exactly achieve the perfect results either, *sigh*.  It would be good to hear a clearer explanation, though---you brought up a good point!! 

I saw in the book, somewhere, the "video that you got when you purchased this system", yet I didn't get any video link to download.  I received only 3 links, one was for the prog, one was for "ripped ready abs", and the third was for "great unveiling".  There was no mention of a video anywhere, so I was confused when I read in the book about a video.  I assumed it was maybe one of those things that you had to pay the extra $60/$30 for?  

Sunday, 11 May 2008 - 12:23 AM CDT

Jo, you might check your bulk e-mail or spam folder. Even if you bought the program, you have to confirm your subscription to the mailing list before they'll send you anything. The initial e-mail is from "Mike & Alwyn" and the subject is "RESPONSE REQUIRED: Confirm your request for information." Once you do that, they've been sending out one or two e-mail updates a day. 

You can also go to the members area:

http://www.warpspeedfatloss.com/bfm/login.php 

Enter the e-mail you used to buy the program and click the "Forgot Password" button. It will send you a randomly generated password.  

Sunday, 11 May 2008 - 11:49 AM CDT

I, too, am appalled at the unprofessional layout of the WSFL....there are so many spelling errors it's ridiculous.  The layout is terrible as well.  I emailed them b/c I'm at 125 pounds and there was no meal plan below 130...apparently they're coming out with lower meal plans....but exactly how low is too low?  Am I going to be starving?  I am a little disappointed at how this was put together, but excited to begin this.  They've been pretty good about getting back to my emails, but again, it's hard to navigate the "Member's area," and there's not much there.  Anybody else having similar problems?

Sunday, 11 May 2008 - 1:40 PM CDT

I just downloaded the updated version from the members area. The typos and weird grammer have been fixed. Whew! MUCH easier on the eyes. And they added new photos to the exercise section to clarify some of the moves.

I've also talked to 120ish pound women who weren't happy that the meal plans didn't go below 130. The expanded meal plans should be out today.

Sunday, 11 May 2008 - 2:19 PM CDT

I purchased the program as well and never received a video or a password or link to the the members area.  I tried the link here but the login page doesn't recognize my email address.  I have received an email from them stating that a video was in development and that a members website was coming soon.  I am a little unsure about this program and it is a bit frustrating to not have access to this information.  I wonder if those that purchased the extra's have more access to information.  I too want information regarding meal plans for individuals under 120 pounds and would like specifics that include how many grams of carbs, protein, and fat make up a serving in case I eat foods not on the list.

Sunday, 11 May 2008 - 2:45 PM CDT

I didn't buy any of the extras. The members area and updates are for anybody and everybody who bought the program. You have to be sure to opt in to the mailing list or you won't receive any e-mail beyond your download instructions. There should be contact info in the receipt e-mail. If you have problems with your e-mail subscriptions or questions about the program, it's probably fastest to contact them directly.

Sunday, 11 May 2008 - 3:02 PM CDT

Thanks!  I contacted them directly but haven't heard back.  I know I hit the link that allows me to get emails from them.  I received the latest this morning entitled "A Quick Update for WSFL owners" which discusses the upcoming video, updating the manual and members area.  However, I have never received any member information posting a link or password.  

Sunday, 11 May 2008 - 3:20 PM CDT

I just got an email responding to my questions.  One email included my password and the other was a link to the members area.  

Wednesday, 14 May 2008 - 4:05 PM CDT

I just noticed that there's an expanded FAQ and single-page workout sheets posted in the member's section.

Friday, 16 May 2008 - 1:02 AM CDT

I bought WSFL on day one after reading about it on this blog (like Skwigg I too am a junkie for buying these things!).  I was going to start it on June 2nd and then this past Monday 5/12 I just decided to go for it because in 28 days it would be June 7th and I would be done!

It is all that they said!  I have lost 5lbs in 4 days.  I realize a few of these lbs are water, but pants are looser and my motivation level is on fire.  The nutrition is not hard to follow at all, and the workouts are good stuff.

BTW Skwigg I have been reading your blog for about 5 years now and wanted to thank you for all your wisdom and great stories!

Friday, 16 May 2008 - 9:06 AM CDT

Lynn,

My fiance and I are starting June 2nd...I've been trying to contact them with a few questions, but nobody is getting back to me.  Maybe you can help me - we are going to be working out at 5 am ( I wish I were self employed so that I could work out midmorning, unfortunately I am not!)....how long after working out do you wait to eat?  Do you eat meal 3 after your workout (if so that would mean I'm eating chicken and salad for breakfast)?

 I'm super excited to start this program....but also wondering what a maintenance program will be like after it's over.  Any thoughts?

Friday, 16 May 2008 - 9:37 AM CDT

They've posted a new 12 page FAQ that says if you train first thing in the morning to move meal 1 down to be after your first solid food meal of the day. You want to keep your workout meal and the meal after it (3) in the order specified.

So, it would go:

workout meal

meal 3

meal 1

meal 4

meal 5

meal 6 

You're consuming the workout meal before/during/after the workout. So there's no training on an empty stomach or waiting. 

I'm floored by some of the results I've been hearing. 7 pounds in 4 days,  5 pounds in 4 days. That's a seriously motivating way to start a program!

Friday, 16 May 2008 - 11:09 AM CDT

Maybe I'm beating a dead horse....I get the drinking the shake/bcaa before/during/after the workout....but let's say that I'm done with my workout at 630 am, finish my shake or what-have-you....do I eat my meal 3 at 9ish?  Then Meal 1 at 12ish, and then 4,5,6 at similar increments....

I don't know why this is so difficult for me to understand!! 

Tuesday, 20 May 2008 - 10:23 AM CDT

So anyone else doing WSFL? I'm thinking of buying it on payday...I'd love to hear some success stories for motivation...

Thursday, 22 May 2008 - 8:02 AM CDT

Hi there,

 I also bought WSFL last week,and started the program this week. I gave a couple of the workouts a trial run last week, and I absolutely love them!!  When I finally incorporated the synergy as described in the program, I lost 3 pounds in my first 2 days of the program.  I also really like the food; Alwyn & Mike give some really creative recipes that all taste great. Just make sure that you are structuring your diet to follow the training protocol as described.  I'm looking forward to seeing how my first full week on the program ends up.  So far, I am very impressed with the program and the results.  I'm a competitive body builder, and I wanted to use the program to drop some fat and water weight that I picked up in my off season.  Keep up the good work and remember 100% compliance - it's only for 4 weeks!

 All the best,

Fitgirl-atx

 p.s. i am also an avid kettlebell lifter/enthusiast. Let me know if you have questions. i've been training with them since Dec 2005 (though I'm taking a break for a few months while I prepare for a show).

Friday, 13 June 2008 - 5:28 PM CDT

I was just curious to see how you are doing on the program.  I am considering purchasing it myself but the reviews seem to be a little mixed.

I would appreciate any input.

Thanks,

Jenn

Saturday, 14 June 2008 - 10:07 AM CDT

Jenn,

The workouts are definitely tough, the diet is painful.....at least for me.  I'm following the 115-120 lb plan and it is very hard.  I actually don't miss my carbs like I thought I would, but after 2 weeks, I had to have a refeed.  I'm down about 3-4 pounds (I was hoping for more, as I probably could have lost that following a standard diet), however, I'm going to give it my all here in the last two weeks and see what happens.  I love the workouts, I'm wiped at the end of each one.  I've heard mixed reviews as well and I'm wondering if this is geared more towards men or people who have more than 10 pounds to lose.  I wanted to drop "the last 10" and those are the worst/hardest to lose.  Also I've heard the weight comes of faster at the end.....hopefully that will happen to me :)

I'll let you know how it goes....