Using HIGH Reps To Build Muscle

Using HIGH Reps To Build Muscle? Three Ways To Do It That Will Shatter ANY Muscle Growth Plateau!

By Nick Nilsson

Normally, when you think "muscle," you probably think "low reps"...but I've got
three ways to use HIGH reps to slap the muscle on you FAST.

When I say "muscle building," I'm sure the first thing that jumps into your head is NOT high-rep training!

In fact, when trying to build muscle, most trainers will actively stay FAR away from anything resembling high reps (and when I say high reps, I mean anything more than 13 to 15 reps per set).

Here's the thing...that can actually be a HUGE mistake!

Just like heavy weights and low reps, the higher rep ranges can be a VERY valuable and even ESSENTIAL tool in your muscle-building arsenal.

I've got three high-rep training techniques I want to share with you right now. And I'm going to explain EXACTLY why each one is critical to your muscle-building success.

1. Very Light Weight, Very High Reps

Yep, I know this sounds absolutely CRAZY. How can light weight and very high reps do ANYTHING for building muscle? Here's a hint…it's not about resistance…it's about physiology.

In order for a muscle to grow, first you've got to stimulate growth by overloading it with resistance - no argument there. But AFTER you've stimulated the growth, you've got to supply NUTRIENTS to the muscle cells to help them rebuild.

What if your blood supply is poor to the trained muscle? Got a muscle group that doesn't pump up very easily? It's probably one of your hardest muscle groups to develop. Poor circulation means fewer nutrients get to that muscle for recovery and rebuilding, leading to reduced growth.

THAT is where light weight and very high reps come into play. You see, VERY high reps have the effect of increasing capillarization in muscle tissue (simply defined, capillaries are the tiny blood vessels where blood cells release their nutrients to the rest of the cells in the body).

Bottom line, you do a set of 100 reps and your body responds by increasing capillary density in the targeted muscle, which SETS THE STAGE for future muscle growth.

The high reps sets don't directly CAUSE muscle growth (the resistance isn't high enough), they just improve blood circulation to the target muscle so when you DO train heavy and for lower reps, your target muscle gets more nutrients and can grow and recover more easily.

Want to put this tip to work?

Pick a "hard to pump" muscle and at the start of EVERY workout you do for that bodypart (e.g. every time you train biceps), do a single set of 100 reps with a VERY light weight. Basically, pick an exercise and just CRANK out the reps. Do this EVERY time you train that bodypart and you soon will start to notice a difference in how easily that muscle pumps up and how well it grows.

2. Moderate-Weight, High-Rep Training

This sure sounds like an oxymoron. After all, how can you use moderate weights when you're performing high reps!

As a matter of fact, you CAN. In fact, it's one of THE best training techniques you can use for building muscle FAST. It's a technique even elite powerlifters (who normally train with VERY low reps) use to increase muscle mass.

There are definitely certain exercises that lend themselves more to heavy-weight, high-rep training. Squats, for example, are the best example for this technique (you may be familiar with the popular "20-Rep Squat" program),

This moderate-weight, high-rep training has many of the same circulation benefits of the VERY high rep training but with the advantage of increased resistance, which will help directly stimulate muscle growth in addition to helping improve circulation.

Using myself as an example, I used squats with this technique and worked up to performing a set of 40 reps with 315 lbs (believe me, THAT was fun…). I've also managed a set of 25 reps with 225 lbs and a set of 70 reps with 135 lbs on the bench press.

This technique can be used with any exercise, really. You'll find some exercises work better for it than others but basically, you're taking a weight that is a bit lighter than your normal working weights and you're just focusing on cranking out the reps.

Like the previous technique, I find this is best done at the beginning of a workout when you're still fresh. You'll be able to get more reps out of the exercise that way. Some trainers like to use it as a back-off set (powerlifters generally use it this way), doing the high-reps with moderate weight after finishing with the heavier stuff.

So next time you're about to do squats, put a moderate weight on the bar and just see how many reps you can crank out! Forget about what you're going to do on the rest of your sets - just get as MANY as you can. Your legs will be hit with a whole new muscle-building stimulus!

3. High-Rep Partial Training

This final tip brings us into an interesting area. High-rep partial training actually allows you to do high-rep training with HEAVY weight! In fact, you will be AMAZED at how much weight you can use with this style of training.

We're going to be getting the benefits not only of the increased circulation that I mentioned with light-weight, high-rep training, but we're also going to get the substantial muscle-building benefits of using HEAVY weights at the same time.

Another benefit…because you're using heavier-than-normal weights, you're going to be working your connective tissue very effectively as well. And, because you're using high-reps, you're going to be forcing a LOT of blood into that connective tissue, which is notorious for its normally poor blood supply. This helps immensely with strengthening and healing.

High-rep partial training is fairly straightforward to perform. It's best done in a power rack, where it's easy to adjust the range of motion. For example, using bench press, you can set the safety rails to a few inches below the lockout position.

Working in only that top range of motion (which is the strongest segment of the range of motion) means you can use a LOT more weight than you normally could for the full-range exercise.

So you set up the bench, set up the rails and add some weight. Now you just perform as many partial reps as you can! To give you an idea of weight and reps, I've done sets of 50+ reps with 315 lbs on high-rep lockout partial bench press.

High-rep partial training can be done at any point in your workout, as an addition to your "normal" training (1 or 2 sets) or as the complete bodypart workout on its own.

The Final Word

Overall, I'm a big fan of high-rep training for building muscle, when PROPERLY used. These three techniques are VERY effective for not only setting the stage for muscle growth but actually building the muscle itself!

If you're interested in a program that makes use of ALL of these techniques, definitely check out my latest book "Muscle Explosion! 28 Days To Maximum Mass."

I make use of each one of these techniques during various phases of the program. When it comes to building muscle FAST, I've not found a program that works better:

http://hop.clickbank.net/?max10acct/betteru&l=700

Check out this great feedback I've received from one of the users of the "Muscle Explosion" program:

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"I finished the last workout of 'Muscle Explosion' yesterday. I've gained close
to ten pounds during the month of workouts. Not bad at 45 years old! I
had the feeling this was going to be a tough system, and I was more than a
little afraid of the five-days-in-a-row of heavy deadlifts. But I stuck with the plan,
endured the feelings of physical shock during the workouts, and the soreness
afterward.

Nick, you're really on to something here. I don't think I could personally continue
at this intensity week after week, but what a fantastic growth spurt method.

I love the way you're 'pushing the envelope' and refining and advancing the art
and science of natural bodybuilding. You don't just rehash the great ideas,
you turbo-charge them!

- Tim Lauber

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Here's that link again:

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Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at (http://hop.clickbank.net/?max10acct/betteru). He can be contacted at betteru@fitstep.com.

Why Your Glutes Are Small, Flat and Shapeless…

Why Your Glutes Are Small, Flat and Shapeless…It Could Be All In How You STAND!

By Nick Nilsson

Body position and posture has a HUGE impact on how you look. Get the inside scoop on how
something as simple as how you stand could be why your
glutes are small and flat (and your back hurts!).

If you're one of the MANY men and women who want larger, firmer, rounder glutes but haven't had much luck in building them, THIS is the article for you.

I know it's popular to say "it's not your fault" about almost anything these days...but in this case, it actually COULD be your fault...and you don't even know it!

You see, something as simple as your everyday posture could be responsible for the tough time you're having building up those glutes of your dreams.

Let's set genetics aside for a moment - while it's true that genetics CAN and DO play a big part in how your body develops, blaming a small, flat butt completely on genetics then just giving up is just not an option I'm going to let you get away with... :)

First, a little functional anatomy - we need to know and understand HOW the glutes work. Relax - nothing too technical here - just a little info so you'll be able to take these concepts and put them to work for you right NOW.

Everybody knows WHERE the glutes are, so I won't get into that. If you don't, you're sitting on them right now...heck, they're following you everywhere you go!

The glutes are among the biggest muscles in the body because their main function is movement (technically, it's to extend the hip backwards) and movement is VERY important. This backwards extension of the hip is what moves you forward with every step you take. It's what moves your body up when you take a step up on a stair. It's ALSO what helps keep your body upright and stabilized while standing.

So how can your posture and how you STAND possibly impact this big muscle and how it works and grows?

Well, I'll tell you!

First, you'll need to do an easy visual test on yourself in the mirror. This is going to help determine if your posture is causing your glutes to shrink up and not respond well to training.

Go to a long mirror and stand beside it so that your side is towards it (you're not facing it right now). Don't look in the mirror yet. Now stand like you're waiting for a bus or you're in line at the movies - "normally." Make sure you're standing on both feet with your weight evenly distributed (not on one foot or the other). Relax and don't try and do anything differently than you do in everyday life (if you try and fix yourself now, you'll mess up the test).

NOW keeping that exact same body position, turn JUST YOUR HEAD and look in the mirror. We're going to look at where your hips are in relation to where your shoulders are.

Ideally, you want your hips to be in a direct up-and-down line with your shoulders so you're standing up straight.

But what we'll often see (especially in the cases of those who have trouble building their glutes and feeling them working when training glute exercises) is that the hips are FORWARD of the shoulders and the butt is kind of "tucked" under the hips.

So instead of a vertical line like this: |

The body forms a forward angle kind of like this: <

When the hips shift forward like this, the glutes are taken almost completely out of the postural chain - they become relaxed and little work is required of them.

The immediate problem with THIS is that the glutes then get weaker and smaller. But the REAL problem (and the one that affects your glute-building) is the STRUCTURAL change that takes place in your body in the long term.

Over the course of YEARS of this "hips-forward" posture, your body will strengthen OTHER muscles and tendons to take over the loads and functions that the glutes were supposed to be in charge of. It can also lead to back pain and overstretching of the abdominals, which makes your stomach LOOK bigger than it actually is!

Don't have a mirror? Another good way to test yourself on this without a mirror is this: stand up right where you are and stand up straight with posture like you're a soldier standing guard. If this feels EXTREMELY weird to you and it's an effort to hold that position for more than a few moments, chances are your body has undergone the structural changes I talked about.

Eventually, these structural changes in your body will carry over to walking and exercising! Your body will not properly recruit the glute muscles when it comes time to do squatting and lunging movements even if it LOOKS like you're doing them correctly.

The thighs will tend to take over the movement to compensate for the reduction in glute function. The body, quite simply, isn't USED to using the glutes anymore and has a hard time activating them.

This means even when you do direct exercises to work the glutes, your body is unable to properly USE the glutes to perform the exercises!

And when you walk, instead of using the glutes to actively PUSH yourself forward with each step, you'll have a short stride and a more "shuffling" gait (this happens because your leg isn't coming back far enough behind you).

You're using your hip flexors (the muscles on the front of your hips) to bring your leg forward with each step but you're using GRAVITY and momentum (in a way, you're almost falling forward with each step) to keep moving, NOT pushing with your glutes!

SO HOW DO WE FIX IT?

Well, the first BIG step is to be mindful of your posture and how you stand. It's going to be strange at first - you're going to forget yourself and have to constantly be your own "posture police" to keep yourself straight and upright. You might have even to recruit friends and family members to "keep you honest" and remind you when your hips start drifting forward.

We're basically going to be looking to reverse YEARS of "glute-reducing" posture here, so it's something that will take time. The upside is, you will most likely start feeling more confident and looking better almost immediately when you make the effort to stand up straight!

The extra work your glutes are going to get simply by doing what they're supposed to should start helping you increase glute size and firmness rapidly as well.

Abdominal exercises can also help here, by tightening up abs that have gotten overstretched from this "hips-forward" posture. Keeping your abs tight and "in" will help you keep your hips back and in the right position.

Finally, when you're walking, you should focus on actively PUSHING yourself forward with the glutes with each step you take. You'll end up taking longer strides and getting places sooner, which is not a bad thing either.

Bottom line (no pun intended!), we have to RETRAIN your body to use the glutes properly. Now I know it's not a quick fix but it IS an effective fix and can be done with relatively little effort.

Because once your body starts learning how to use the glutes again, you'll have a MUCH easier time developing the glutes that you're looking for!

Changing how you stand won't give you a bigger butt overnight but it WILL set the stage so that the work you ARE doing to improve your glutes will be more effective!

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GLUTEUS TO THE MAXIMUS -
BUILD A BIGGER BUTT NOW!

After all this talk about glute training, you better believe I've got a BIG TIME solution for you for increasing your glute size with powerful exercises and training programs! "Gluteus to the Maximus" is a book I wrote that is TOTALLY targeted to building larger, firmer, rounder glutes...it's not about tightening and "toning" (though you CAN adjust the programs to focus on tightening up the glutes). I'll walk you through EVERYTHING you need to know to build your glutes fast...nutrition, training, stretching, you name it. AND it's packed with programs you can do at the gym OR in the privacy of your own home (little to no equipment required!).

If you want to build a bigger butt, this book is a MUST HAVE. Check it out here:

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Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at (http://hop.clickbank.net/?max10acct/betteru). He can be contacted at betteru@fitstep.com.

Bodybuilding Muscles - Beginners Bodybuilding, Training and Getting Fit

Because of the progress I have made recently, I feel I am now in a position to give a little advice on training. You can see I have used it and got results.

Before you start any form of training, you need to ensure you are medically fit. I would advise you get checked out by a physician. You then need to ask yourself a few questions.

• Why do I really want to do this?
• What are the rewards going to be for me?

I have seen and done it myself - I have started training with no actual purpose in mind. This is when you try everybody's methods. I mean everybody's. You will never get the result you really want this way. This is a bit like having a road map in front of you and you are not sure where you want to go - so you start trying all the different roads hoping to end up somewhere that would be good for you.

With question 1 - why do I really want to do this - what do you want ? You need to take time out to think about this.

• Do you want to get stronger? If you do, how strong ? Do you want to enter strong man competitions ? Do you want to be a power lifter and enter competitions?
• Do you want to body build to enter competitions? How far do you want to go in the competitions ?
• Do you want to get fit ?
• Do you want to look good for yourself ?
• Do you want to be attractive to others ?
• Do you want to go into the gym and physical fitness industry ?
• Are you training to overcome injuries ?
• Are you wanting to prolong your life ?

There are many more questions you can ask yourself. I can assure you, you need to do this before you start or you will probably waste time, money and even train wrongly and cause injuries to yourself.

Once you have an idea of what you want to do, you then have to answer question 2 - what are the rewards for you ?

• Are you going to like yourself if you change ?
• Will others like you ?
• Will you be happy with your life now, and in years to come ?

This is goal-setting in a simple form. Nobody ever arrives at a destination if they do not know what direction to take. They most certainly will not be happy if they do not know why they are going there.

A very important thing you need to bear in mind which will influence your decision, is your genetic make-up. Although we are all made of the same stuff, we are all different. You need to be realistic and use common sense. I know many people in the industry will promise you the world to get you to follow their plan, but I can assure you, if you do not have the right ingredients, you can forget it. You can train all you want and you will always be disappointed with the result. You will then try to get what you want by taking various types of chemicals. This is not what it is all about. Let me give you an example - we will only look like Arnold Schwarzenegger if we do his training plan, eat the way he did, have similar genes, visualise like he did, and so on and so on. In other words, we will have to try to become him. We will never be happy because we will have lost our own identity. We are all special, all unique, and must be ourselves.

Taking all this into account, you can make a long term decision. I do not have all the answers or training methods. For example, I only have a vague idea of the type of training you would need to do to be a power lifter or strongman. I would not know all the food and supplements you need to take so there is only so far I will be able to take you.

I can show you a common sense approach to most of what you might want. I will be able to help you get into shape and look good and feel fit. The beauty of goals is you can always change your direction once you have a good foundation, and that is what I will be able to give you. The first part will take 90 to 120 days. After this you can be in a position to go into almost anything. A good muscular frame is a great starting point. Nothing is more satisfying than to be able to see the changes on a weekly basis and have others comment on how good you are looking.

I want to include women here. Women can train up to this point exactly the same as men, and I can assure you you will not become muscle bound. Men will build a lot faster and women will become fit, lean, and look great.

Once you have a platform, this is a fantastic position to launch yourself to a new life and new goals. It is my suggestion that you set a long term goal of why you are training and a 90-120 day goal to get into great shape.

Get it into your mind that training is something you will do for the rest of your life. DO NOT fall into the trap that I did - stop training and get out of shape - as it is hard work to get it back. Once you are fit and lean, it is very easy to maintain what you have, and it takes almost no time at all. It took me a long time to get as out of shape as I was. I also had to eat mountains of food to get there.

This is it - decision time. What do you want to do ? Remain a slug ? or get yourself some pride and some conditioning. There are no excuses and there never will be a right time to do this. All you have is right now. Make the leap and never look back.Click Here! to learn more about building muscle.

Via Building Muscles.org.uk

BY THE NUMBERS

The following article was written by Tina Peng in Newsweek. It brings up some great points on the state and effects of obesity in America today. It's a good article.

Five Financial Costs of American Obesity

We know that being overweight isn't good for our health, but carrying extra weight costs more, too.

Last month, researchers at the Johns Hopkins Bloomberg School of Public Health came out with another report, in what has been a parade of dire warnings about obesity in the United States. In a study published in the July issue of Obesity, they concluded that unless our eating habits or exercise habits change, 86 percent of the American population will be overweight or obese by 2030. More than a third of American adults—over 72 million people—were obese in 2005 and 2006, according to the Centers for Disease Control. The obese are more susceptible to an array of health problems, such as hypertension, type 2 diabetes, heart disease and stroke. Widespread obesity also means that today's children may even have a shorter life expectancy than their parents.

But poor health isn't the only way Americans pay for all that extra weight, there's also a hefty financial price attached. Here are the top five costs associated with obesity:

1. Lower wages: Stanford University researchers found that obese men and women earn, on average, $3.41 per hour less than their peers. Over the course of a year, that means $7,093 in lost income. The income gap is smaller when obese workers are young, but it widens over time. The difference may be partly attributable to healthcare costs: Employers tend to pay obese workers less when they're footing the bill for their insurance, researchers said, speculating that it could be an unconscious reaction on the part of the employer to having to pay higher premiums for a more obese workforce.

2. Fewer work hours: On average, obese workers tend to lose a week of work a year due to ailments related to their weight, according to the National Institute of Diabetes and Digestive and Kidney Diseases. A firm of 1,000 employees loses $285,000 a year due to obese—not overweight—employees, about 30 percent of which is attributable to increased absenteeism, according to Eric A. Finkelstein and Laurie Zuckerman's "The Fattening of America."

3. Higher medical costs: Overweight males incur medical costs that are $170 more annually than their leaner co-workers, while overweight females incur costs $495 higher than their counterparts, Finkelstein and Zuckerman write. They also note that hospitals have to pay more to treat the obese—oversized wheelchairs can cost about $2,500, eight times the cost of an ordinary wheelchair, and operating tables that are strong enough to support the severely obese can top $30,000.

4. Extra air travel costs: Budget airlines such as Southwest require obese people or people who may take up more than one seat to buy an adequate number of seats on the flight. And heavier passengers burn more fuel: In the 1990s, Americans' average weight increased by 10 pounds, which meant that airlines spent $275 million on an additional 350 million gallons of fuel to support that extra weight, according to a 2004 Centers for Disease Control report.

5. More gasoline: Obviously, more weight burns more gasoline in cars, too. A 2006 study published in the journal The Engineering Economist found that Americans pumped 938 million more gallons of fuel a year than they did in 1960 because of their heftier frames. That adds up to roughly $3.55 billion in increased annual gas expenditures nationwide.


Via Newsweek Web Exclusive

Posted by Gettin' Fit at 4:26 AM

My Alli Experience

So, I started taking Alli diet pills. I'm not going to lie, I was very skeptical. I had done a great deal of research and read and listened to the horror stories associated with Alli. It took me a good week before I was brave enough to try it. I was terrified of the side effects. About a week ago I buckled down and started taking the pills. Let me tell you how it went.
First, Alli recommends that you start a low fat diet a few days prior to taking the pills. I was already on a "low-fat diet", having switched to skim milk about a year ago. I try to avoid fatty foods, but by no means do I dedicate a substantial amount of time to it. When I started taking the pills there was really no reaction on day 1.
Day 2 was pretty much the same. There was really no noticeable side effects from taking it. I have to say that for the first week the only thing that I noticed was weight loss. Now, I have to tell you that on day 1 I was motivated and walked four miles. After that, I didn't exercise at all. I lost three pounds last week without working really hard for it. So the bottom line is I went from 252 pounds to 249 pounds in one week, didn't really exercise, and didn't really change my diet. I felt better than I have in a long time. Fat can really bring you down.
Now what I have to say is that after such progress it's easy to start taking things for granted. Saturday we had pizza night. Pizza has a very high fat content. After taking Alli for one week my body wasn't absorbing as much fat as it used to, so needless to say, there was a reaction. Pizza is my weakness, and I ate more than I should have. I will say that it's important to watch what you eat and stay away from fatty foods. Moderation is the key. I walked around and felt bloated for most of Saturday evening and part of Sunday, but now I'm back on track. We'll see what happens this week.

Buying Alli

As of my last post I had started a low-fat, low calorie diet and was going out to buy Alli. Today I made the purchase. I bought the Alli Starter Set for $42.00. The general price that was quoted in most of the articles that I've read was between $50.00 and $70.00. For the most part I find that this is true on the store shelves, but shopping around online you can get a better deal and never leave the comfort of your own home. If your interested in trying this product you can purchase it by checking out low-impact-fitness.com. I found it here for as low as $31.00. This came in handy as I had to start dieting prior to Alli anyway. You can also find a variety of low impact home gyms and elliptical machines at Low Impact Fitness.

I've just opened the Alli Starter Set box and this is what was inside:
1. A package of pamphlets and booklets
a. Read Me First (an instructional guide for the use of Alli)
b. Hi (welcome to the Alli Weight Loss Program)
c. Quick Facts Cards (A small key chain card set with suggestions on the following topics:
i. Avoid
ii. Best Choices
iii. Limit Fats
iv. Alli Dosage
v. Portions
vi. Snacks
vii.Shopping
viii. Cooking

d. Companion Guide (suggestions on how to integrate Alli and your daily lifestyle changes in order to boost weightloss.
e. Healthy Eating Guide ( includes daily menu variations)
f. Calorie and Fat Counter (Lists common foods' calories and fat content)
g. A daily journal for recording your meals.

2. A 90 count bottle of Alli Diet Pills
3. A carrying case for your daily dosage of Alli.

The overall message in the content of this product is that you have to use Alli as directed, and that it is a product meant to enhance your weight loss, not to be the sole cause of it. With this in mind, I'll start taking the pills on Saturday. Between now and then I'll read the enclosed literature and get to know a little more about the Alli Weight Loss Program.

Taking the Alli Challenge

Well, this is it! I'm taking the Alli challenge. I've finally made up my mind to take the Alli Diet Pill in order to assist in losing weight. Of course, the key to my endeavor is diet and exercise. I've read allot of research on Alli and listened to many satisfied and dissatisfied users. A friend of mine had been on the Alli diet for about a month before he left for Australia on an exchange program. He was very satisfied with the diet He was looking to lose some weight without exercising a great deal. So this is what he did. He stopped exercising all together. He followed the directions for recommended use as indicated by the Alli Weight Loss Plan. This is to say that three days before he started taking his Alli diet pills he started a low-fat diet. He told me that according to the Alli Weight Loss Plan you can't have any more than 19 grams of fat at any one meal. This is because the Alli Diet Pill is a fat blocker. It prevents a percentage of fat from being absorbed by your intestines. Given that the fat is not absorbed it must be excreted and that's why you must be careful about your fat consumption. In his experience 19 grams of fat or less per meal didn't produce any notable change in bodily functions. The directions are very specific and he made sure to ensure that I knew this. By going on a low fat diet three days before taking Alli you ensure that all of the excess fat is out of your system. He said that if you were to go eat a Fast Food meal and take Alli the following day you would certainly be unpleasantly surprised.
The dissatisfied users, for the most part, all complain about exactly that; the diarrhea associated with taking Alli. In one instance the weight loss candidate was very happy taking the pill for three days until he had eaten at McDonalds. He was then disappointed with the results and advised others not to take the pills. I think that the bottom line is that Alli, as with all medications, needs to be taken according to its directions. If not, the side effects will follow.
So, given all of this information and research that I put into this thing I have come to this conclusion. First, I need to lose weight. I'm 36 years old, 250 pounds, and suffer with degenerative disk disease. My lower back pain prevents me from doing a great deal of exercise, although I can participate in some low impact upper body and cardio vascular training.
Second, today I start my low fat diet in preparation to start the Alli Weight Loss Diet. I have to recognize that Alli Diet Pills are a dietary supplement, not a diet in itself. The low fat diet and regular exercise program are going to provide the weight loss. The Alli is going to help to speed the weight loss along. I have great hope that this is going to work, and I'm finally going to start losing weight in a manner that I can keep it off. Third, I will purchase the Alli Starter Pack tomorrow so that I can read the instructions for myself.
In a final note; my friend reported 3-6 pound of weight loss per week without doing any exercise. I am sure that this will work. I'll keep posting my progress. Maybe it could work for you as well.