Since my journey began I have lost 102 pounds. The majority of this success came after meeting Paul 18 months ago at a bootcamp. I practiced what I learned that day and soon it became my new way of life. After reaching my goal in May I decided since I still wasn’t eating clean that my reward should be to sign up for Paul’s Personalized Eating Plan. After much reassurance from him that the food would be “normal” I decided to go for it. I have to admit I was a bit scared as I’ve seen many meal plans that contained foods I would never eat, and therefore wouldn’t be able to commit to long term. Paul was true to his word, there was nothing in my plan that I wouldn’t consider “normal”. The food suggestions are fantastic!! I’m not forced to eat the same thing over again therefore I never get bored with it. The best thing is I am NEVER hungry (and I have never eaten so much food in my life)!! Its great knowing each day that I have the fuel my body needs to keep me going every day. I’m proud to say the goal for my eating plan was to maintain my goal weight and I’ve done exactly that!

Six weeks ago I decided to increase the intensity of my workouts so I signed up for Paul’s Personalized Exercise Program. I really wish I would have done this a long time ago. I’m not a fan of getting up at 6:00AM to do the workouts (it’s getting better) but the way I feel afterwards and the results I’m seeing already are so worth it. I have so much more energy to get through my day. I like that Paul took the time to see what I wanted to achieve and geared my workouts specifically for me, it’s not a random program that everyone receives. My goals were mainly to improve my running, and build upper and lower body strength. In just 6 short weeks I have been able to knock almost 1 min off my 5k running time and I have increased my weights from 5-8 pounds when I started to 12-20 pounds now. For the first time since I began my journey I feel I have the knowledge I really need to continue on with my success, pick the right food choices and build the body I’ve always wanted! Thanks Paul…you rock!!

Stacey

Click here to sign up or find out more about Paul’s eating and exercise plans.

I started your eating plan in April, and to date I have lost 42 pounds. I’m 5’2″. When I started I weighed 184 pounds, and today I weigh 142pounds. I am 8 pounds away from my 50 pound goal, which I have no doubt Iwill reach by December 1st, thanks to you. The first week of your eating plan I ate more food than I had become accustomed to eating, and lost 2.8 pounds. When I began the eating plan in April, I allowed my “too busy” life not to include exercise, and I reached a plateau in June. On July 1st I started doing 45 minutes of intense cardio 6 days a week and broke through my plateau. I know that strength training is as important as cardio, however, the weight is coming off so I’m afraid to change anything. Once I lose 8 more pounds I plan on incorporating strength training exercises to maintain my weight. For years I had tried various eating plans that never worked – Weight Watchers, no carbs, no fat, 1000 calories a day – I tried them all and nothing worked. Your healthy, no processed eating plan is what saved me. I will send you before and after pictures after I lose this last 8 pounds. THANK YOU for changing my life.

Take care,
Amy Robinson

Click here to sign up or find out more about Paul’s eating and exercise plans.

One of my favorites of X-weighted is when you go into homes and look at what is in the fridge. I agree with most of what you thrown out but at the same time agree with the people that say “well what the heck do I eat?”

Can you do a video of your fridge and maybe tell us why you eat what you eat?

Thanks, I’m a big fan

Aaron from O’Leary

Hi Aaron,

I will look into doing a video of my fridge. I will post it on my public facebook page. Great idea. Thanks

Paul

Hey Paul,

You’ve been a huge inspiration to me on my weight loss journey and i’ve lost 15 pounds. my question is, how long does it take a fit person to do 20 lay-down standups? I did it in 1:10 minutes, is that good?

Jadine from Prince Albert

Hi Janine,

There is no standard I know of that measures fitness based on the lay down stand ups. I would say in my experience that a fit person should be able to do one rep every two to three seconds, so that would mean a time of 40-60 seconds to do twenty reps. Make sure you stand up completely straight after each repetition.

Now you have a goal, good luck

Paul

I currently teach Physed to a wonderful group of junior high girls. I strive to empower them with the knowledge to lead healthy, active lifestyles through modeling, engaging in a variety of activites in our classes, exposing them to different types of fitness (ex. Zumba) and having them personally reflect on their own fitness challenges/achievements. I was very fortunate to bring a group of my girls to the Season Premiere of the latest season of X-Weighted in the Fall of 2010…we were all inspired! My question to you is two-fold, do you have any suggestions as to what I can do to further inspire my girls in regards to their health/fitness (I worry constantly about their future health) AND do you have any suggestions as to what I could do for a fitness test with them at the beginning of the school year (I love the ones that I see on X-Weighted) that I could repeat with them throughout the year to show them how their fitness has improved?

Brianne from Edmonton

Hi Brianne,

The best way to inspire I find is to show a genuine interest in other people’s lives. Ask questions, share stories, share quality life moments and be a good example yourself. For the fitness test try this one:

• 20 side to side bench jumps with hands supporting body on bench

• 20 lay down stand ups, chest and hips touch to full standing position
• 20 reverse lunges per leg (lunge jump lunges)

Total time it takes to complete all three.

Excellent is under 2min
Very good is under 3min
Average is under 4min
Needs work is over 4min

Have Fun

Paul

Hi Paul,

CI am moderately active (exercise 4-6 times a week). I am currently having problems with my lower back (it tends to go into spasms causing me to put aside working out until it gets better). Obviously this is a lose lose situation…I know my core area is weak and also having the excess weight does not help, but once I get myself in a good routine (regular running, love the trx training system my back tends to cease on me)….are there any moves I should completely avoid doing or ones that I should make as a priority? I am trying some yoga moves but once I feel a “pull” in my back, it frightens me…

Conney from Calgary

Hi Conney,

I recommend getting a postural or kinetic chain assessment from a qualified trainer. This identifies any joint dysfunctions you may have due to muscular imbalances. Sometimes stretching the right tight muscles, strengthening the right weak ones plus integrating your nervous and muscular systems with good movement patterns can alleviate back pain. There should be many trainers in private personal training studios in Calgary that can do this. You may want to try Talisman Center.

Good Luck

Paul

Hi Paul,

How are you, your looking good. I wrote you several years ago and I guess you wrote me off. I told you about how I needed both knees replaced. Well I didn’t get it done instead my Orthopaedic surgeon told me to get Bariatric surgery or weight loss surgery he said it was a last resort so I’ m getting myself ready for this surgery.He told me I was to pretty to just let my life go and I got great upper body cardio strengh so I’m hoping all works out. Let me know what you think and I will keep you posted. Your admirer Betsy.

Betsy from Toronto

Hi Betsy,

Doing great thanks. Generally I am against any kind of surgery for weight loss unless someone’s life is in immediate danger because of their weight. Most people have not exhausted all resources and methods of lifestyle change that is needed for long term weight loss success. Don’t get the quick fix that comes with many complications unless absolutely necessary. If you have good cardio and upper body strength it does not seem like you are sick enough to get the surgery.

Paul

1) My boyfriend is a saboteur! He knowes im trying to eat healthy, yet he will buy chocolate bars and put them on my desk for me. He buys candy and while were watching TV he will continuously offer me some. Most of the time i say no but if the shows really good i stop thinking and end up eating the candy. What is your advice on dealing with people like this?
2) I was wondering if you ever indulge in unhealthy foods? Ever go to Mcdonalds for breakfast? or go for wings and beers an odd evening? Or are you so dedicated to your healthy lifestyle that cheating doesn’t cross your mind?
Thanks!
P.S. You should move back to Hinton and become a personal trainer here. We don’t have any private personal trainers in town. You’d make a killing! (i’d totally be your first customer!)

Lizz from Hinton

Hi Lizz,

Sometimes people in our lives are like “weeds”. If you fall into a pattern of letting that “weed” grow by influencing the choices you make it is like you are watering it. Don’t water “weeds” instead you have to yank them. What that means is you have to make a decision in your life about what you are going to do about it, don’t let it spread.

I never do any fast food, especially McDonalds. My indulgence is pizza but good quality pizza made from scratch on site, with fresh ingredients. I also enjoy organic dark chocolate almonds as my sweet for the day.
Thanks for the invite to Hinton. I have to get back for some Gus’s Pizza real soon.

Paul

Hi Paul

I have a great personal trainer who’s helped me drop 24 lbs since January and I feel much better. My question is now he wants me to go running outside and I have really bad knees. One’s been operated on twice and the other one is bad now too. Can I get the same benefit from running outside as I can with running on the treadmill that doesn’t hurt as much as pavement? I’ve found if we do too many squats I can hardly walk the next day after our training session. Also he wants me to eat more eggs won’t this raise my cholesterol count? Thank you

Debbie from Thornhill

Hi Kristin,

I never recommend anyone take up a running program unless they have a postural assessment of their joint mechanics plus a run gait analysis. There is a technique to running that makes it more efficient plus decreases your chance of injury. If you can not perform that technique for some reason then you will eventually get injured. If you already have bad knees that is a caution you must take and get assessed first.

Running outside is better for you than on the treadmill. The treadmill causes an incorrect muscle firing sequence because the ground is moving from underneath your feet. It can possibly cause muscular imbalances in your body if used too much.

Eggs won’t raise your cholesterol. That is a myth.

Paul

Hi Paul

I am a fitness trainer.. LOVE YOU !!

Question.. How old are you ?? My husband hates that I love you.. I love your thinking ..He doesn’t always agree with you.. so that is funny.. he thinks your old .. I say No way.. In early 40′s ? He says your 50 or so.. Do tell ? And tell me when you will be in Vancouver ??

Tammy from Port Coquitlam

Hi Tammy,

I am actually 68yrs old. Just goes to show with the proper diet and training anyone can look good. Ha

I am 43

Paul

Hi Paul

I am one of those people that sweats alot when I work out, especially intense cardio. Is it ok to drink a G2 (gatorade 2, 591ml) after to replenish the salts I need because I sweat so much? The G2 is only approx 50 cal in the one bottle and I usually only drink half after a big workout. I am worried if I just drink water I will flush out too much salts so I have both. Should I be drinking G2?

Allison from White Rock

Hi Allison,

Most fluid replacement drinks are just water, sugar, electrolytes and coloring. The rule is if you are training for more than 90min continuously in a hot humid environment then they can help replace some of the minerals lost through sweat better than water. Water without the extra calories is your best bet if controlling fat levels are important to you.

Paul

Hi Paul

When you say “customized exercise and food programs” how customized do you mean? I’m very interested in getting back my post baby bod (post as in from my first child, 2 years ago!). I’m currently nursing and have a 2 year old and a 6 week old to look after. I need major customization!!!!

Thanks Paul! Love the show, wish you would come to Nova Scotia!

Jan from Wolfville

Hi Jan,

When someone orders an exercise or food plan from me I design all of them myself. I look at all the answers you provide to the questions I ask you and make up a plan that meets your weight loss, nutrition and fitness goals realistically long term. The other benefit is I encourage people to email me with any questions that arise as you begin to implement the plans. Once you sign up I am with you along the entire journey. I do not send you a plan and leave you on your own.

Paul

Hi Paul

I’ve seen you use outdoor stairs to train people multiple times on X-weighted and I think that it is awesome! Stairs are such a great work out and really help get you that nice butt! I’m just wondering where these stairs are at in Edmonton and if there is any other outdoor workout “playgrounds” you recommend? I used to do the stairs in my apartment building but have since moved and why not take advantage and enjoy the outdoors when you work out right?

Thanks! Hope to hear back from you!

Megan from Edmonton

Hi Megan,

I find walking or running stairs as one of the best workouts you can do for the time spent exercising. You can get great cardio, calorie burning, leg endurance/strength/power (depending on how you do them) without excess impact on the body. The ones I use in Edmonton are by the Glenora Club just underneath the High Level Bridge.
Enjoy them but if you are then you are probably not doing them right.

Paul

Hi Paul

I am an active member of my 5 person and 2 dog family. I walk my dogs almost every single day on my lunch (30 Minutes) and have just completed my first ever 5k in the Navy 5k in Halifax on August 21st with a clock time of 36:11. In this event, my husband pushed the stroller with my 30 lb 2.5 year old son in it, and I just ran. we did 10 minutes running with 1 minute walk. We were so happy to finish with such a great time. we are doing another 5 k on September 25th and the debate is weather to try to run each k faster or to try and get rid of the 1 minute walking. I know both are important to improve, but which one should we elimate or work or first?
Can’t wait to see you in Sackville in September!

Liesje from Dartmouth

Hi Liesje,

I would recommend trying to run each km faster and keep the one minute walk break. Running faster makes you move horizontally to the ground with more efficiency decreasing vertical running impact forces on the body. You will be faster and less prone to injury. Also try to increase the speed of your walk break. You will not lose that much time, you can recover enough to do your next run interval more quickly, have a chance to drink water and it breaks up your race into segments making it more manageable mentally.

Paul

Hi Paul

First of all I love your contribution to the X Weighted series. I admire your direct tell it like it is non nonsense approach. I need to challenge you on your disdain for Peanut Butter though. Why are you so against it ? I use PB and mix it up with raw rolled oats for breakfast or a snack. I use 1 tbsp and .25 c of oats. I also spread it around a half banana and roll it in oats as well. It’s satisfying and I thought healthy. I know it has a high fat content, so I wick the oil away by storing a papertowel in the jar and putting in a new one (to wick away more oil) each time I open the jar. The result is that the PB is much drier but still is tasty. Is PB really so bad ?

Kimberlee from Edmonton

Hi Kimberlee,

The only reason I remove peanut butter from people’s homes on X-Weighted is that there are too many calories (100 in 1tablespoon) for the quantity of food you get in return. If you do not have weight issues and exercise regularly then peanut butter is fine to have daily in small amounts. Women who are only allowed up to 1500 calories per day metabolically shouldn’t waste 100 of them on something so little in quantity unless they absolutely love it and can’t live without it.

Paul

Hi Paul

My husband and I have been having the same “discussion” over and over again. I enjoy walking (high speed, getting my heart rate up, 45-60 minutes a day). He enjoys the elliptical (I watch your show and I know that you don’t care for this piece of equipment!). He always tells me that walking is NOT a form of exercise and that I’m wasting my time. Can you straighten him out please? Thanks Paul. I love your shows!

Lee from Calgary

Hi Lee,

Walking is a good form of exercise. It can even be an intense form of exercise if you walk up steep inclines or do sets of stairs. I like it better than the elliptical because it has a functional purpose to the body – it makes you a better walker-
There is no practical benefit to be better at the elliptical. A note of caution, if he is using the elliptical in a public gym chances he likes it is because it gives him a nice high perch to watch all the hot girls workout. You might want to have a talk with him about that.

Paul

Hi Paul

I my name is samantha and i weigh 240 pounds and i am 5 foot 4 inches i was wondering how you can change your lifestyle so you lose weight i recently started a diet and i am taking fat burning pills and a lot of exercise i was just if this is the right move for me or do you have any advice for me because what ever i try to do it just dosent seem to work? Liesje (Lee-Sha)

Samantha from Saskatoon

Hi Samantha,

Fat burning pills loaded with caffeine and amphetamines can help you lose fat but the long term consequences are not worth it: seizures, high blood pressure, stroke and even some deaths have been associated with taking these pills. In addition once you stop taking them your metabolic rate returns back to the original level and may be even suppressed further. NOT recommended.

Paul

Can I work out every day without hurting myself? I do 30 mins cardio/interval, then one set of weights (5 upper and 5 lower) then some pushups, stretching/yoga\? I am 52 yrs old and female. I have 10 lbs to lose overall and eat very well.

Maureen from Truro

Hi Maureen,

You can work out every day but it depends on your intensity level and the muscle groups that were stimulated. If the intensity is very high then take three days off before training the same muscles and movement patterns again. But realize most people do not train hard enough to require that much recovery time.

Paul

Hi Paul,

Would you be so kind to tell me how many calories I lost, if a climb 780 steps, and how much I will loose if I run 1.500 kilometres.

My age is 45 years old and my weight is 80 kilos, my height is 1,69 cm, I have lost 5 kilos y 6 weeks. I hope you can answer me and sorry for my bad English, my problem is I love pasta,bread,thats why I gain weight.

Thanks in advanced and I am you fan number 1 here in Mexico.

Norma from Mexico City

Hi Norma,

Nobody can tell you exactly how many calories you burn doing anything. Caloric expenditure is really dependent on the intensity level you are training at specific to your fitness level. I do know that the average person burns approximately 100 calories walking or running 1.5km

Thanks for watching X-Weighted down in Mexico

Paul

How is it possible for a single mom of two boys, who are gone from home from 8:15am until 7:15pm, with just over an hour to make and eat dinner, do french homework, shower and change, tuck them into bed and when they’re finally asleep by 9pm, start the laundry, dishes, lunch packing etc. to fit in ANY excercise program? I’ve tried waking earlier, but after a serious back problem (muscles seized from years of stress) my body just refuses to move in the morning and at night time, I am just plain tired! I REALLY NEED HELP! Any more X-Weighted shows casting calls, or even a NEW show from you?

Rachel from Brampton

Hi Rachel,

I guess you will have to slowly work on restructuring your entire life. That type of schedule does not make it inviting to wake up every morning and look forward to starting your day. I am not sure where you would start I need more information to make suggestions. The key is to first figure out what you want your life to be like. Most people have no idea. Next you start figuring out how to get around the obstacles preventing the life you want. Finally you take baby steps by making the right decisions towards your vision. Right now you have too many obstacles to make the changes you want.

Paul

Hi Paul,

Could you please share with us your opinion in regards to ISEGENIX diet ?

I want to try to prevent my friend not to spend all their money on a thing that doesn`t work or if it works only for a short time. I don’t believe in drinking most of your meals , I do think a shake in the morning it is fine but that`s about it …and ¬´I have this discussions with my friends and I try to explain to them that they should stop and should invest in great eating habits and eat organic and home cooked and lots of veggies and lean proteins and whole grains …I respect a lot your opinion in regards to nutrition and healthy eating and that`s why I thought to ask you too .Am I wrong or is this just another pyramid scheme . Thank you a lot

Claudian from Guelph

Hi Claudian,

I believe Isagenix is a big scam. The company is trying to tell people by taking their meal replacement shakes, pills and powders that they will be healthier and lose weight. How about teaching people how to integrate real food healthy eating into their lives. Who would want to live the rest of their lives drinking gross shakes and taking supplements? The cost for this disgusting program is outrageous.

Paul

Hi Paul,

my name is sarah i am 18 and 212 lb im only 5’3 im looking to be fit I need meal plan and lots of help i know you do the x weighted and i would love to do it, i hate the way i look and the way my family makes fun of me all the time for being big my mom always says that my 30 year old sister well live longer then me i just want to be fit and love the way i look.

Sarah from Grande Prairie

Hi Sarah,

You are still young enough to establish good habits for the rest of your life. Your family is not helping by making fun of you. They think that if they shame you change will occur because you will feel guilty. This rarely occurs, all that happens is you get depressed and eat more bad food. Start nice and easy. Pick one activity you enjoy doing that gets your whole body moving. Do it as often as you can. Next try this one dish four times per week for dinner.

• 1 cooked chicken breast chopped into pieces
• 3 cups raw spinach
• Half a red pepper chopped
• 1 cup cucumbers chopped
• Half an apple chopped
• Half a cup any berries you like
• 2 tablespoons of slivered almonds
• 2 tablespoons of feta cheese

Mix all the ingredients in a bowl. Add this dressing, 1tsp liquid honey, 3 tablespoons of balsamic vinegar and 1 tsp olive oil. This is one of the healthiest and tasty dishes I know of. Make these two changes and then let me know by the end of summer how your body has changed.
Good Luck

Paul

i dont speak english very well i hope that you understand me i am your fan because i see you tv program by infinito chanel i would like to lose weight and i do exercise every day but i feel that is not enouhg what can i do in order to loose weight maybe i need to try with the food my exercises are zumba and i running 10 or 15 minutes per day help paul i need your help

Gracias

Itan from Mexico

Hi Itan,

Thank you for watching X-Weighted in Mexico. If you feel you are exercising quite a bit already then you should definitely look at your food intake. Eating healthy is really responsible for most of the fat a person can lose. The average person may be able to burn 500-600 calories if they work hard for an hour but you can eat that amount in five minutes.

Paul

Hi Paul

I love X-weighted and just wanted to say I wish you were here to motivate and push me. With that said what words could you offer to upstart my motivation??? I’m a mother of two and don’t have much time really to get to the gym. At least during the week. Any home stuff u could offer advise on?

Kristin

Hi Kristin,

If you go to my website I recommend signing up for my video exercise library. Most of the exercises on each program can be done at home with just dumbbells and a stability ball. There are many levels of progression as well to fit any fitness type.

Paul

Hi Paul

I’m a dancer and I’m currently at university studying opera. I’m quite a small person and my weight fluctuates around the 100 mark. My question pertains to protein drinks. In the morning I have zero appetite whatsoever but if I don’t eat in the morning I crash. Last year I started making protein shakes each morning with organic whey protein and I usually have a piece of rye toast with it or something similar. What are your opinions on protein drinks? Are they healthy? Do they contribute to weight gain? Thanks very much,

Eva from Vancouver

Hi Eva,

For someone who is overweight I generally do not recommend protein drinks. If you are at a healthy weight and very active then I suggest a drink per day. A shake in the morning is fine to start your day. Make sure you add some fresh fruit, yogurt, and real juice to the powder. Don’t worry you will not gain weight. Missing breakfast is never a good idea.

Paul

Hi Paul

I know that you, among many other health guru’s, dislike the use of salad dressings that come in a bottle. Can you make a few suggestions on what we can use instead? I eat a lot of salads and always choice a vinaigrette type dressing but I don’t really like all of the added ingredients.

If you could be as specific as possible (with recipes or suggestions), that would be fantastic! Thanks!

Andrea from Edmonton

Hi Andrea,

1tsp liquid honey, 3 tablespoons balsamic vinegar, 1 tsp olive oil. Yum Yum

Paul

PS: I love all of your helpful hints on X-Weighted!

Hi Paul

I’m a regular viewer of your show X-Weighted, in fact the show has played a major role in my weight loss since the birth of my first child 9 months ago. I watch the show and work out at the same time while the baby naps. It has inspired me to push myself to lose the extra weight from my pregnancy. I have lost all the weight, and more.

I enjoy step aerobics, running, weight lifting etc. However I am having some trouble toning up my abdomen. I have been doing crunches as part of my work out. Can you recommend some exercises that I can do to tone my mid-section? Thanks!

Amanda from Hamilton

Hi Amanda,

Congrats on the new baby. Crunches are a waste of time. They are a lazy movement because you are laying on your back. They provide no functional purpose and give you minimal and inappropriate stress to your torso. I recommend checking out the exercises on my video exercise library. I have in progression the easiest to most aggressive purposeful abdominal exercises. Fitness tip is to integrate training your abdomen with your arms and legs. Movements like a lunge cable twist or squat wood chops work great.

Paul

Hi Paul

I was wondering if you do personal training? Thanks

Stephanie from Toronto

Hi Stephanie,

Yes I do. I have a personal training studio in Edmonton, Alberta called Custom Fit. Check out the website at www.customfit.ca

Paul

Hi Paul

I would like to lose about 20-30lbs in two months and I was just wondering if you could tell me what the safest and best way to lose the weight is? I have been told that cutting carbs completely out of my diet would help, but I’ve also heard that you should eat carbs after a workout…I’m confused.

Ana Bela from Toronto

Hi Ana Bela,

Carbs can be a problem if you eat too many or the wrong type. If you pick potatoes as a carb they can be good or bad for you depending on the form they are in and the nutrition they provide for you. Yams or sweet potatoes are very healthy in moderation, French Fries are extremely unhealthy in and moderation. Carbs are the preferred energy source for high intensity exercise so make sure you eat the healthy kind specific for your metabolism. If you need help setting up an eating plan sign up for one on my website.

Paul