Andrea Metcalf - Naked Fitness: The Proven 28 Day Lifestyle Program for a Slimmer, Fitter, Pain Free Body

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Table of Contents

To my dad, who inspired me to be the best,
and to all my clients and everyone who has sought my advice
because they, too, wanted to be the best.

ACKNOWLEDGMENTS

I wish to thank my uniquely individual children: Bruce, Maddie, and Charlie, as well as Bruce, who was my partner for 20+ years. The four of them allowed me time to dedicate my life to my passion of health and fitness. Im also very grateful to my mom and sisters for their constant love.

Thanks also to Lynnette K., Sue W., Mrs. B., Gina, Carolyn, Jamie B., Maggie G., and Rich M., who supported me and listened to my many hours of Naked chatter. To Brenda, Baltazar, Larry Little Joe, PR Lou, mbc Fitness, Carmine, Richard Bux, Dixie Baker, Branko, Walter, Ann V., Jennifer W., Neil Sant, Roger, and Mike Burton for their constant support and feedback and to everyone at Vanguard Press for their support. I wrote Naked Fitness for all of you and for all the future friends I hope to inspire. To everyone: Feel good in your own skin and look good naked.

PART 1

The Bare Essence

WHAT IS NAKED FITNESS?

Naked Fitness.

I know youre thinking, What is that? Does it mean I have to work out in the nude? Prance around in my birthday suit?

The very idea of revealing your goods can be utterly terrifying. The primary reason is one that many of us likely have in common: the need to lose some weight. No one wants to strut around in the nude with a stomach thats far from flat or thighs that are nothing close to trim.

Let me reassure you: Naked Fitness isnt about working out in the nude or exercising in skimpy spandex for all the world to see. No, none of that.

Naked Fitness is about stripping away all the obstacles, barriers, and excuses in your life that keep you from getting your wonderful body into the best shape possible. Its about seeing how beautiful your real body isan ever-evolving work of artand feeling good about your body just as it is. The truth is that with a great body comes great confidencewith clothes or without them.

Naked Fitness is also about following a special, tailored-for-you nutrition and workout planone that will help you achieve a body worthy of complete exposure. And its a plan youll want to stay on and make a part of your lifestyle.

Yes, Im sure youve taken the I-will-get-in-shape oath before. But maybe you didnt follow through. Maybe you tried to crash-diet your way down and got burned out in the process. Maybe you didnt give it your best shot. Or maybe you just didnt have a realistic game plan to ensure your success.

But now things are going to be different. Youre going to be ready because you will have the right plan, and you are going to go about it in the right way, with a 28-day strategy for getting great results and looking your bare best.

I know Naked Fitness gets results, and I want to pass those on to you. In 2010, I selected 30 people from a group of 200 applicants to participate in my 28-day Naked Fitness program in my hometown of Chicago. Participants had to be at least 30 pounds overweight, have their doctors consent, and be willing to attend a group support meeting every Saturday for a month. I instructed them to follow my simple Naked Fitness Nutrition Plan, perform a short daily strength and stretching program, and get in two hours of walking a day.

The results were phenomenal. The top losers in the program lost 20, 26, and 28 pounds, respectively, in just under a month. On average, weight loss was a whopping 18 pounds in a month! And collectively, the group that completed the challenge lost 491 pounds in four weeks. But those arent the only numbers that changed. Participants saw healthy drops in blood pressure, cholesterol, triglycerides, heart rates, and fat to lean muscle ratios. Many people were relieved of their aches and pains and felt emotionally stronger.

No matter how much weight you have to lose10 pounds, 15 pounds, 20 pounds, 50 or more poundsthis program is for everyone, not just those who are drastically overweight. And even if you just need to tone up, you can do that tooin as little as 15 minutes a day. Ill also introduce you to some new movement techniques that will help you approach getting in shape as a positive experience that will help guarantee success. Youll feel better than ever too, because unlike many exercise programs, Naked Fitness focuses on the alleviation of pain. Youll feel more flexible, more agile, and infinitely more youthful!

There is staying power in Naked Fitness, too. Most people who follow my Naked Fitness program find that they can easily stay on it and keep going, well beyond the initial 28-day period.

For example, Mike weighed more than 400 pounds prior to starting Naked Fitness. I had to use two scales to monitor his progress because a common bathroom scale only goes up to 350 pounds and he was much larger than that. Each week, I had him step on the scales three times, and Id average the number in order to accurately record his results. And what results they were: Mike lost a personal record of 100 pounds in just 90 days, something he had never done before. He continues to lose more weight living the Naked Fitness lifestyle still. In Mikes own words, Losing the weight brought back the swagger in my step.

Gina shed 135 pounds, but as important, she went off all her medication for diabetes and high blood pressure. At her recent physical, Ginas doctor even pronounced her diabetes cured as a result of the dietary and lifestyle changes she had made.

Lynn was able to reduce her total cholesterol from 282 to 230 and her LDL cholesterol (the artery-clogging kind) from 194 to 131in only three months. Lynns doctor predicts she will soon be able to stop taking all of her cholesterol-lowering medications.

Alan, a participant in the 28 days program, lost 26 poundsalmost 10 percent of his total body weight. He continued following the Naked Fitness program on his own, and four weeks later, he had lost another 14 pounds.

These are just a few of the amazing examples of what Naked Fitness can do. This program is so easy, doable, and maintainable that you will, perhaps for the first time ever, succeed and reach your health and fitness goals.

Once you get started on Naked Fitness, dont be surprised if, before you know it, you really do want to take it all off!

Heres a closer look at my Naked Fitness philosophy and what to expect.

Overcome Obstacles and Look Your Bare Best

One of the chief reasons we have so much trouble getting in shape and staying in shape is that life doesnt always follow that yellow-brick road Dorothy danced down. Sometimes its more like an expressway after winter, full of potholes and bumps. Theres always a pothole where youd least expect it. And sometimes without warning, you suffer a blowout.

I experience these bumps and blowouts often, usually in the middle of the afternoon. A big bump for me is my craving for gummy candies, especially when I think I need a boost or a treat to make myself feel better. Ill rationalize that its better to have a few pieces than to eat an ice cream sundae (which is true). But why am I really craving them in the first place? Even though Im in the fitness business, Im human. I have imperfections. I crave sugar when Im stressed out, tired, bored, or lonely. Its just one of those obstacles that I have to strip away.

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