Weight Loss Mastery: Weight Loss the way it should be
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Weight Loss Mastery: Weight Loss the way it should be

Real weight loss. Real results. Lose 40-100 lbs of fat by working out at home, cooking less., and eating more!
Best Seller
4.6 (131 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
20,549 students enrolled
Created by Jack Wilson
Last updated 12/2016
English [Auto-generated]
Current price: $12 Original price: $200 Discount: 94% off
3 days left at this price!
30-Day Money-Back Guarantee
  • 3 hours on-demand video
  • 5 Articles
  • 9 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion

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What Will I Learn?
  • Save hours of the time that you would normally spend in the kitchen or grocery store, and make the best food you have ever eaten.
  • Shorten your workout time to about 1 hour per week, and lose more weight and body fat than people who workout 5-10+ hours per week.
  • Forget about cooking altogether by mastering the art of meal prep and batch preparation.
  • Lose all the weight you have wanted to and keep it off for life.
  • Lose stubborn body fat around your belly, hips, thighs, glutes, and underarms
View Curriculum
  • No prerequisite knowledge in cooking or fitness required.
  • Comfortable clothes and shoes that are suitable for physical activity
  • Exercise mat and towel are optional, but recommended


Have you been struggling...

  • With your weight loss?
  • Finding a weight loss program that works, only to gain all your weight back after you quit your program?
  • To lose weight and fat around your belly? hips? thighs? waist? arms?
  • With fitting into your favorite clothes or jeans anymore?
  • With dramatic weight gain?
  • With gaining muscle or building lean, fat burning muscle mass?
  • With embarrassment from being seen in your bathing suit?
  • From low confidence and self esteem?
  • With Sadness?
  • Depression?
  • Getting winded from walking up a small flight of stairs?

So how do you lose weight and get ripped without spending THOUSANDS of dollars on... 

  • A gym membership $40-$149/month
  • Fitness classes $180-$349/month
  • Personal training: $60-$100/session. Typically at 2-4 sessions per week
  • Semi-private training: $20-$40/session. Typically at 2-4 sessions per week

See how this can all start to add up? Don't get me wrong here, I believe that your health is absolutely worth it. Treating your body right with the proper diet and exercise program is not only a means of losing weight, getting a ripped physique, and showing off your six pack abs.

Exercise and eating right can save you tens or HUNDREDS of thousands of dollars of the years on doctors appointments, physical therapists, medications, and even surgeries.

Note: It doesn't matter who you are, how old you are, or what kind of shape you are in. I've trained college athletes, new moms, 72+ year old grandmothers, and people who have never worked out in their lives.

This weight loss program has worked for every single one of them.

They have all seen sustainable, REAL weight loss. They have all gotten in the best shape of their lives sticking to this program.

About This Course

  • More than 21- Five star reviews
  • No previous exercise experience required
  • No previous cooking skills necessary
  • Full lifetime access
  • Free future course updates, bonus features, and new workouts. I'm continuing to add new material to the course, and you get it for FREE.

By enrolling in this course, you can start losing weight with techniques that you can apply right now!

You'll Learn...

  • Why popular diet and exercise programs DON'T WORK for lasting weight loss.
  • Exactly what you have been doing that is wrecking your body, and ruining your weight loss.
  • What you need to be eating to see real weight loss and transform your body.
  • Simple tricks you can use every day to master your weight loss and trim inches off of your waist line.
  • How to put your weigh loss into overdrive, and burn more calories from fat than you would on other weight loss programs.
  • Why strength training and building muscle is ideal for weight loss.
  • Why weight loss is better when you STOP counting calories.
  • How to make 5 star quality meals IN MINUTES, that will enhance your weight loss.
  • How cheating on your diet is GREAT for weight loss.
  • How you can see incredible weight loss results by working out at home
  • Why spending less time working out (80% less), is better for weight loss and building muscle.
  • Different time-saving exercise routines that can help you build muscle lose weight

And so much more...

When I was nearly 50 pounds overweight, I knew I needed to change, but I had no idea where to start. I'm sure you're feeling the same way right now.

The joke that the average person loses hundreds of pounds over the course of their life is completely true. Most of you have gone on diets before, lost weight, got burnt out, started binge eating, and gained back all of your weight and more.

This endless cycle will destroy your health, and prevent you losing weight that you have been struggling with.

By the end of this course you'll have everything you need to lose weight and build muscle in your legs, arms, and stomach. You will know exactly how to lose weight, keep it off forever, and melt all of that stubborn body fat you have been hanging onto for years.

I've made some of my most important lectures on how to lose weight available for FREE preview so you know exactly what you are getting.

*Get These Added Bonuses When you Sign Up Today

  • How to Effortlessly Make 5 Star Quality Meals to lose weight
  • The 7 Factors of Fat Loss Downloadable E-book
  • Stepping up Your Game with The Fat Loss Food Guide
  • Bonus Weight Loss Workout: The Total Body Burpee Clincher

One note in closing...

*Every minute you hesitate to start a diet and exercise program, you are stepping further, and further away from the body you deserve. The body you've always wanted. The reality is, you are much closer now than you even know.

There is a better way to lose weight and body fat than what you've seen on the infomercials and in magazines. If you are looking at this course right now, you know something needs to change in your life.

*Please, don't put your health off any longer. Start to lose weight now, and potentially change your life forever...

This course is going to give you everything that you need to lose weight and keep it off FOR LIFE.

Think about this: For the price of this course you would ONLY be able to afford 4 personal training sessions with me, and then they would be gone. *That doesn't include the hundreds of dollars you would spend on a gym membership, nutrition consulting, and group classes.

Remember that this is a risk free way to make that change. If you aren't happy in 30 days, you have a 100% Money Back Guarantee.

Click "take this course" and lose weight while building the body of your dreams now.

I can't wait to see and hear about your results.

See you soon!

-Jack W.

Who is the target audience?
  • Men and Women that want to see noticeable body fat loss
  • Individuals that have a low to moderate amount of experience exercising on a home workout program
  • Individuals who are cleared by their physician as healthy and capable enough to begin and maintain a new lifestyle diet and fitness program.
Compare to Other Weight Loss Courses
Curriculum For This Course
83 Lectures
How did you get so out of shape in the first place?
7 Lectures 11:09

You are trying to lose weight now, but many of you may be unsure of how you got here in the first place. Here are some questions to keep in mind as we move forward.

How did you start gaining weight?

What are your biggest weaknesses in eating and exercise?

How did you get out of shape?

What are the biggest barriers keeping you from your goals?

Preview 01:48

Trendy, fad, and popular exercise diets have lead people in and out of health and fitness success for decades now because of how they are constructed and promoted. World class marketing teams and writers pitch us "amazing results in no time at all" but we quickly find ourselves crashing and burning at the end of their 2, 4, 6, and 8 week programs.

After you have fallen off of the wagon in the past, many of you have found yourself gaining back more weight than where you were when you started.

This program is different. This program is designed to use FOR LIFE and you get to keep it for life as well. No recurring fees, no subscriptions, no signup fees, and no schemes. This program is built on real food, functional fitness, and hard-tested results.

Preview 03:37

What you may not realize now is that many of the foods that you may believe are healthy or have been told are healthy are not healthy. In fact, these seemingly healthy foods may be just the things that are keeping you from losing the stubborn weight that you have been trying to get rid of.

Here are a few examples of seemingly healthy foods, that are actually causing you too gain or keep on your weight.

  • Muffins
  • Bagels
  • Wheat bread
  • Whole grain pasta
  • Yogurt
  • Milk
  • Cheese
  • Dark Chocolate
  • Cereal
  • Sandwiches
Preview 02:40

It is no understatement to say that obesity is no longer just a condition that affects individuals and makes them more prone to specific diseases and disabilities. It is an epidemic that is rampant in the US, India, the UK, Canada, Mexico, and Ireland. This is just to name a few.

PLEASE help me and your country in this global fight with obesity by doing a few things.

  1. Share this course with your friends and family members.
  2. Hold each other accountable to this clean eating diet.
  3. Find activities, sports, and games that you enjoy that are physical in nature so that exercise doesn't seem like work
Most importantly, if you enjoy this course and it is helping you work toward your goals, please give it a 5 star review. This will help me greatly in helping others transform their lives with health and fitness, and more importantly, help your country to fight these growing obesity statistics.
Thank you so much for enrolling in this course. Thank you for fighting this growing epidemic, and choosing to pursue a healthier lifestyle. If you need ANYTHING or have any questions please feel free to send me a message or add to the discussion section. I am more than happy to make additions to this course to help you with anything that you need.
Preview 02:46

See attached for some free resources that I have created to help you lose weight.

How to Lose Weight more Effectively

Disclaimer for this Course
1 page
The Eating Program that Will Change Your Life
9 Lectures 09:38

This is the food plan that is changing thousands of my clients' lives right now. The best way that you can lose weight is really no secret. You just need to be eating the foods that your body recognizes so that you will store as little food as fat, as possible.

See attached for my Real Food Guide and start losing weight now.

The Diet that Will Transform your Body
2 pages

I am a huge fan of Pinterest as a means of putting all of my favorite recipes in one place. Check out my Pinterest board for some easy to make, tasty recipes that will make losing weight seem easy.

Over 100 Great Tasting, Weight Loss Recipes
1 page

Hydration is one of the most important aspects of your health that you can utilize to lose weight and body fat. Most people do not get their 80 oz of water daily because they are busy consuming sodas, coffee, sports drinks, energy drinks, and alcohol.

The majority of our bodies are composed of water, and we NEED it to exist and function properly. If you do not properly hydrate, your body could be clinging to pounds of water weight as an emergency reserve because it doesn't know the next time you are going to have a glass of water.

Our body commonly mistakes thirst for hunger. That means most of the time you believe that you are hungry, you are probably dehydrated. If you are trying to lose weight, make sure that you are getting AT LEAST 80 oz of water a day. Try drinking 1-2 glasses of water before every meal so that you are no mistaking being hungry for being thirsty. Drinking plenty of water is an excellent supplementary method to lose significant weight.

The easiest way to lose weight and body fat

I have found with the majority of my clients and students that abiding by a high frequency eating schedule is one of the best ways that you can lose weight. When most people go on diets, they feel hungry and deprived of the foods that they want.

By focusing on eating low calorie, nutrient dense, filling foods and keeping to a high frequency eating schedule, you should never feel deprived of energy or hungry.

How to Burn Fat and Put Your Metabolism into Overdrive

If you are not willing to sacrifice the foods that you love in order to lose weight, you are going to have to count calories and eat a caloric deficit. If you choose to restructure your diet and stick to either the 10 day real food challenge or the fat loss food guide, you probably won't have to count calories.

By focusing on eliminating all of the foods that cause you to gain and retain weight, your body will start to lose weight and body fat naturally.

How you Can Stop Counting Calories to lose More Weight

Crockpots and slow cookers are perfect for losing weight. They take little time and effort to use, and are able to make massive quantities of high quality food. Having the ability to batch prep large quantities of delectable lean meats and vegetables are going to be helpful in giving you great weight loss meals that you can eat throughout the week.

Preview 01:46

I have been testing a new eating protocol for over a year now and have found that I can achieve my lowest body fat percentage (8-10%) while using it. In this lecture I explain the benefits of intermittent fasting and how it can improve your weight loss.

Intermittent Fasting (IF) has allowed me to get down to the lowest body fat percentage of my life in the last 10 years, and has help me transform my mindset about the relationship between nutrient timing and the human body.

NEW! One Simple Diet Trick to Enhance Weight Loss and Fat Loss

I put together a short cookbook to help you on your way through this course and the 10 day real food challenge. If you are intimidated by cooking, don't be! These easy to follow recipes will be your guide to making healthier meals in no time.

Preview 17 pages

Fine Tuning: Calculating Your Numbers for Optimal Weight Loss
7 pages
Working Out Less to Get Better Results
3 Lectures 04:07

If you don't have access to a gym or workout equipment, no need to fear. There are hundreds of body-weight exercises that we can do to lose weight and get into the best shape of your life.

Why You Don't Need a Gym to Get Ripped

High intensity interval training (better known as HIIT) is one of the best exercise solutions for fat loss. It allows you to increase your workout intensity, elevate your heart rate, and burn more calories as a result. Not only this, but it will dramatically reduce your total weekly workout time, in comparison to traditional resistance training methods.

In the following section I have included some of my favorite effective HIIT training workouts to get your started on your journey to a leaner you. I would recommend checking out some other reputable resources online for some full/weekly HIIT training programs to keep you motivated and going strong.

Here are some sources I would recommend for your workouts. Most of these can be done at home with little to no equipment.




How to Turn Your Body into a Fat Burning Furnace

This provides the exact process for how I construct all of my home workouts that are designed for weight loss and building lean, functional muscle.

NEW! How to Build Your Own Home Workouts for Weight Loss
11 pages
Fat Blasting Workouts
10 Lectures 28:37

Here's the gist of the 5 minute fat blast. Complete as many rounds in 5 minutes of

  1. 10 Side to Side Squats
  2. 10 Burpees
  3. 20 Mountain Climbers

Don't go on to the next exercise in the circuit until all reps for the current exercise are complete.

The 5 Minute Fat Blaster

Think 10 minutes isn't enough time to work your abs? Think again!

Complete 60 seconds of each exercise in sequence with maximum 10 seconds transition between exercises until the circuit is complete.

  1. Strict situp
  2. Knee to elbow plank
  3. Oblique situp weak side
  4. Oblique situp strong side
  5. Floor wipers
  6. Power plank
  7. penguin reach
  8. Side plank weak
  9. Side plank strong
  10. Flutter kicks
The 10 Minute Ab-literation Workout

One of my favorite workouts for home or while I'm traveling.
Three basic exercises that when combine, get you a great full body toning, cardiovascular workout. Check it out!

The Total Body Anywhere Workout!

This workout is 10 total rounds. The first round is 10 consecutive reps of each exercise in the order listed below, starting the next round with 9 reps of each, then 8 reps of each, 7, 6, 5, ....

Of these exercise

  • Get Downs (10 double foot touches then pushup)
  • Jumping wide squats
  • Double jump mountain climbers
  • Pushups, modified pushups, or plyometric pushups
Countdown Cardio Blast Workout

One of the best ways to get your heart rate up and your fat burning amplified is throwing burpees into your workout. This total body workout is guaranteed to help you burn calories, melt body fat, and enhance weight loss.

Total Body Burpee Clincher Workout

This beginner body weight workout is yet another great on the go circuit that you can perform just about anywhere. If you need help with any of the exercises or need modifications for them, please feel free to post to the discussion section and I would be more than happy to post a modification video.

The Beginner Body Weight Workout

Not just for pumpkin and costume season. This is a gut busting, home workout that will kick your booty into metabolic overdrive.

Bonus Workout! The Halloween Hundred- Not Just for Spooky Costumes

A fun, intense, total-body workout that you can do with a minimal amount of equipment, at home or in the gym.

Bonus Workout! The Nothing But Dumbbells Workout

This total body minimalist workout is nothing but the bare-bones, major muscle group movements that you need to take your weight loss to the next level.

The Total Body Minimalist Workout

There's nothing better than getting your body-weight circuit workout done in just a few minutes at the beach. This total body workout is designed to elevate your heart rate, burn calories, and make weight loss seem easy.

The Beach Body Basics Workout
Bonus Material
7 Lectures 19:58


“Jack’s got all the qualities you want in a trainer! He is sweet and full of kind words and encouragement. I like that he gets creative with his workouts, since I am someone who gets bored easily. Even though his workouts are fun, but that’s not to say they’re not challenging. You can find a trainer anywhere, but not everyone is going to be as passionate as Jack.”

-Nicole C.


“Jack is truly an excellent trainer! He is personable and provides consistent and positive feedback and encouragement. His classes are the perfect combination of challenging and motivating. He works with the whole person – mentally, emotionally, and physically.”

-Kristy U.


“My name is Daniel Castillo and I’ve been working out in Jack’s classes since September 2013. I enjoy Jack’s class because he is very creative in regards to new workout routines to keep me engaged. I have lost 25 lbs during this time.”

-Daniel C.


“In addition to a creative and thoughtful workout you can count on Jack for his own special brand of enthusiasm and encouragement.”

-Shawna B.


“Jack’s fit classes are always a great workout and burn away the fat!!

His motivation helps me to push myself to the limit!!

I love how he changes up the circuits with new routines. I've gotten leaner and meaner body, especially around the midsection with his ab workouts…whoa! Thanks Jack!!”

-Kathy H.


“Jack is a great trainer! He is very motivating, encouraging, supportive and always has a smile on his face. However, don’t let his sweet face fool you, his workouts are challenging and provide the right mix of strength and cardio training!

I have been training with him 2 times a week for over 6 months now and I really like how he mixes things up every time so no class is ever the same. Prior to taking his class, I never joined a gym and my daily “workout” routine was to walk my chihuahua (hey, that’s a half a mile LONG walk everyday!) . So, I was a bit worried whether or not I was able to survive the class.

Joining a new gym is a very intimidating experience especially for a total beginner, but Jack totally understood my concern and always made me feel welcomed. Sometimes when I have difficulty doing certain routines such as the kettlebell windmill that I absolutely hate, Jack is always ready to work with me to find a modified version. I am a lot more stronger than 6 months ago and I thank Jack for that!”

-Natalie C.

photo 2 (2)

“Jack is an awesome trainer and motivator! I’ve been taking his classes for the past 7 months and the fitness results have been fantastic! I’ve toned up and gained strength to do exercises I didn’t think were possible for me… Let’s just say I am wedding ready for this Summer! In addition to a great workout, Jack keeps each workout fresh and exciting. I take his early morning class and his energy is great for a 6am class! In addition to being a great trainer, Jack also cares about the overall well-being and health of his clients and he is patient with people of all fitness abilities.”

-Rose M.

Preview 02:45

Making your food taste incredible isn't a matter of going to culinary school to become a 5 star chef. It's just a matter of having the right spices and seasonings in your cabinet and on your spice rack.

I have heard so many of my clients and students get burnt out on eating the same old chicken and steamed vegetables to lose weight. They inevitably get sick of what they are eating, and go back to candy bars and potato chips. If you can add a little spice to your life, you can make healthy food taste incredible.

Making Your Food with 5 Star Quality

It is a common misconception among runners that running alone is enough to strengthen your legs. I have had dozens of runner clients and friends of mine tell me that they workout their upper body with weights and push-ups, but completely avoid doing squats and lunges because they think running is enough to strengthen their legs.

What most don't realize is that strength training is a NECESSITY for runners so that their legs can stay healthy, flexible, and strong.

Preview 05:08

These are a few of my favorite, most effective techniques for adding volume and sheer size to your arms. If you are looking to add inches to your biceps, triceps, and shoulders, this is the lesson for you.

Techniques to Get Your Arms Ripped and Big

In this lecture, we'll be busting the commonly held lifting myth that heavy lifting makes you bulky. The truth is that heavy lifting doesn't make you bulky, but there are two things that do.

  1. Eating a ton of poor quality calories will give you bulky, soft muscles.
  2. Eating a caloric surplus of nutrient dense calories will give you big, defined muscles.
If you eat a normalized amount of calories for your weight, height, and gene pool and workout with only body weight exercises, it would be extremely difficult to get massive, bulky muscles. Getting bulky is about eating, more than it is about lifting.
FAQ: Does Heavy Lifting Make You Bulky?

All the popularly held fitness publications are always talking about foods that have the ability to boost your metabolism. Can certain foods really elevate your resting metabolic rate?

The Truth About Metabolism Boosting Foods...

This is a bonus download for a funcitonal ebook that I published a few years ago. If you are looking to lose weight and lose body fat, this will give you some of my favorite habits, tips, and tricks for getting to your goals.

Bonus! The 7 Factors of Fat Loss Downloadable E-book
14 pages
In Summary
3 Lectures 05:10
The One Sheet for this Course

I am so incredibly excited for you now that you have completed my course, but the journey is far from over. Getting to your weigh loss goal may only be a matter of weeks, months, or short years away. But maintaining your losses once you get their is a lifestyle of learning.

Many people believe that once they hit their weight loss goal that they can go back to eating how they did before they lost weight. THAT'S FALSE! You have taken that time to build a new body, and that new body requires new plans to maintain the results that you have seen.

Here is some valuable advice that I have for you in moving forward AFTER you have hit your weight loss goal.

  1. Stay on either the 10 day real food challenge food guide or the fat loss food guide.
  2. Take healthy eating one day at a time.
  3. Use these workouts or workouts like these 3-5 times per week.
  4. Find a sport or activity that you enjoy that is social, and gets you up and moving.
  5. Keep cooking simple! When it gets complicated, you will be more likely to drop your ways and go back to eating fast food.
  6. Find support! Get your friends and family to join on this mission with you, to live a healthier life.
To Leaner Days and Beyond...

NEW! Moving Forward and Breaking Your Plateaus
1 page
Exercise Tutorials and Techniques to Optimize Weight loss
8 Lectures 08:41

Technique for Push-ups and Modified Push-ups

Technique for push-ups

  • Keep your back straight.
  • Place the heel of your palms just at or slightly above your nipple line.
  • Hand placement is just at or a little wider than shoulder width apart, concentrating your weight in the heel of your palm.
  • Make sure that your chest is the first part of your body to touch the ground.
  • Lower your chest to the ground by bending your elbows, either backwards toward your waist (advanced) or outward at a near 90 degree angle with your torso (intermediate).
  • If you cannot lower your chest to the ground in either a push-up or modified push-up setup, go as low as you can comfortably.
  • Press your upper body off of the ground until your arms are fully extended.
Push-ups and Modified Push-ups

How to Complete a Proper Table Row

  • Lay with your back flat on the floor and make sure that the bar or table is at a distance off of the ground so that you can fully extend your arms, through the motion of your row.
  • Grip the bar with an underhand grip.
  • While keeping a flat back with your heels on the ground, and your legs straight out, bend your elbows and pull your chest toward the bar or table.
  • In a controlled manner, lower yourself so that your arms are fully extended, and repeat the exercise.
  • This movement is perfect for sturdy tables and desks, for working out at home or when you are traveling.
Hanging Table Row

Anti-extension and anti-rotation exercises are the best types of exercise for strengthening your core (low back and abs).

Here are some technique and form notes to keep in mind for safely and effectively performing these exercises.

When Planking...

  • Keep your back flat and in a straight line. Make sure your hips don't sag toward the ground or drive up toward the ceiling.
  • Keep your hips as steady as you can, as if you were balancing a glass of water on your back and you do not want to spill it.

When using anti-rotation exercises like the Russian Twist

  • If you are just starting to exercise, keep your feet on the ground and lean back slightly to where you feel your abs begin to tighten. If you need additional assistance, anchor your feet by locking them either underneath either a piece of furniture, a bar, or a set of dumbbells.
  • As your core gets stronger, you will be able to lean back further and eventually be able to lift your feet of the ground to increase the intensity and effectiveness of this exercise.
  • As your core gets stronger, you will also be able to add weight (external resistance) to these exercises. Holding a medicine ball, gallon water jug, sand bag, backpack, or any safe item that you can find around the house to add more weight, is perfect for increasing the effectiveness of these exercises.
Anti Extension and Anti Rotation Abdominal Exercises

How to Complete a Proper Squat

  • Begin this movement standing straight up with your feet at shoulder width or slightly wider than shoulder width
  • While keep a straight back, press your chest forward and roll your shoulders back--- push your hips back and bend your knees so that your knees DO NOT go in front of your toes.
  • Keep your weight placement back in your heels, NOT your toes. This will ensure that you keep your knees at a safe placement.
  • If you are able, lower your hips so that you make a 90 degree angle at your knee. If you can't get to 90 degrees, go as low as you can comfortably.
  • Under control, drive your hips forward and straighten your knees so that you come back to the starting position.

How to Complete a Proper Lunge

  • Begin this exercise from a standing position.
  • Keep your chest forward and shoulders rolled back.
  • Step one foot back behind or in front of the other, bend your knees and bring your rear knee to the floor (or as close to the floor as possible).
  • When you are in the lowered position, both of your knees should be at 90 degree angles.
  • Your shoulders should stay directly above your hips throughout the entire motion of this exercise.
  • The weight in your front foot should be focused in the heel.
  • Bring yourself up by driving your hips forward, and using the strength of your front leg to bring you back to the standing position.
  • Do NOT jerk your shoulders forward to help yourself rise.
Squats and Lunges

For technique and form, the same principles apply here as you would follow through the movement of the squat. The box, bench, or ledge that you choose is used as an added safety net, and also to improve your hips range of motion and the amount of depth that you can safely and comfortably achieve through the motion of your squat.

How to Complete a Proper Squat to Box

  • Begin this movement standing straight up with your feet at shoulder width or slightly wider than shoulder width
  • While keep a straight back, press your chest forward and roll your shoulders back--- push your hips back and bend your knees so that your knees DO NOT go in front of your toes.
  • Keep your weight placement back in your heels, NOT your toes. This will ensure that you keep your knees at a safe placement.
  • If you are able, lower your hips so that you can sit on the box.
  • Under control, drive your hips forward and straighten your knees so that you come back to the starting position.
  • DO NOT jerk your shoulders forward and rock backward and forward, using momentum to help you stand up from the seated position. You should only use the power of your legs to stand up from the seated position. If you cannot standup without using momentum, you need to use a higher box, bench, or ledge.
Squat to Box

Same technique and form notes apply for this exercise as the squat. The only differences are...

  • Exploding up from the lowered position, so that you jump off of the ground.
  • Propel yourself from your heels, to the balls of your feet and straight up.
  • Land as softly and quietly as you can to reduce impact.
Advanced: Squat Jump Variations (from a box)

The technique and form for step-ups are explained live within this video. Many of the principles that are used to safely and effectively perform step-ups are very similar to lunges.

Remember, 90 degree angles at the knee for the foot that is stepping up is ideal. If that is too much, start with a lower ledge or step and work up from there. Safety is our first priority.

Step-up Variations

No matter what your dietary parameters and habits may be, this technique is a surefire way to start losing weight with. This simple principle takes no added time to incorporate, if you are already eating breakfast.

NEW! Mastering Weight Loss with The 30 in 30 Rule
Frequently Asked Questions and Bonus Material
12 Lectures 26:34

If you can't go cold turkey on your old, unhealthy ways, LISTEN UP! Don't be so hard on yourself, because small changes in your diet and exercise can lead to phenomenal results. Start small like...

  • Eating one less brick in your chocolate bar
  • Adding half of your normal amount of cheese to your sandwich or salad.
  • Eating your burger open faced or lettuce-wrapped
  • Substitute a salad in for fries
  • Use balsamic vinegar instead of high-calorie dressings
  • Take the stairs
  • Park at the back of the parking lot
  • Ride your bike to work 1 day a week
  • Take a 10-20 minute walk before work in the morning or on your lunch break
Calories and activity add up and can lead to big results.
Preview 02:38

Mexican food is by far my favorite type of food on the planet, and not just because it is great for losing weight and dropping body fat. The average Mexican meal can be a perfect combination of...

  • Lean proteins
  • Health fats
  • And healthy carbohydrates like vegetables.
Think about carne asada, pulled chicken, chorizo, carnitas, refried beans, black beans, avocado, olive oil, lettuce, peppers, tomato, cilantro, and onion. All of these foods are perfect for you new lifestyle eating plan.
Just make sure to stay away from
  • Queso
  • Sour cream
  • Chips
  • Four tortillas
  • Fried foods
Why Mexican Food Can be GREAT for Weight Loss

My 4 Favorite Foods for Weight Loss

The best portion control tool that you can use to keep yourself in check is your hand! It is something that is a great approximation tool that you can take anywhere. Here's how it works:

  • Thumb: About the size of a tablespoon. You can use this to measure your healthy fats.
  • Palm: You can use this to measure the amount of protein that you have at each meal
  • Fist: Approximately the size of a cup. Use this to measure your vegetables
  • Cupped hand: Use this to measure your fruit portions.
The Best Portion Control Tool You Can Take Anywhere

Want to know the truth about fitness trackers??? They WORK! The best successes I have seen from my clients and students are from those of them who quantify results. That means measuring something and anything as a means for tracking success and progress.

Fitness trackers are great because most of them measure:

  • Steps
  • Calories burned
  • Distance traveled
And some of them measure:
  • Sleep quality
  • Stairs climbed/Elevation
  • and heart rate
You can set goals on them so that they will remind you what you need to do to hit them. You can join your friends on their networks and applications so that you can encourage and compete against each other.
The Truth About Fitness Trackers...

Toe shoes are like anything else in fitness. You need to gradually condition yourself to running in them and training in them, and build up slowly. The biggest mistake that I see with clients training in toe shoes is that they take on too much, too fast. This is a quick way to get calf, foot, and Achilles tendon injuries.

Toe shoes can be great for running and lifting though. I find that toe shoes allow me to get better technique with my squats, dead-lifts, and lunges by helping my focus my weight in my heels instead of my forefoot.

Make sure to speak with your doctor, physician, orthopedist, or health specialist to find out if you are healthy enough to start using toe shoes.

Do Toe Shoes Really Work?

Is it possible to workout too much? YES! Working out too much can...

  • Make you exhausted and restless
  • Hinder your sleep quality
  • Make you irritable
  • Make you gain weight or plateau in progress
  • Keep you from other things in life that are more important.
Any of the items listed above are signs that you may be working out too much and not eating enough. If you are trying to lose weight and have recently noticed that your progress has stalled OR you are starting to gain weight, cut back your training time or intensity. Also, start eating more.
I have had numerous clients that run their body into the ground training 10-20 hours per week and give themselves hardly anything to eat, and then wonder why they aren't making progress.
Weight Loss MISTAKES: Are you Working Out Too Much?

I have recently had a huge influx of students from India who have been asking about the best foods to eat to lose weight. I recently found some incredible paleo Indian food recipes that will help you remove the macronutrients and micronutrients in your diet that have been causing you to gain and retain weight.

See the attached document for a link to some excellent Indian recipes that are geared for weight loss.

How to Lose Weight on an Indian Food Diet

This is one of my favorite topics when it comes to losing weight. So how much protein do you need to be eating to see the best weight loss results?

Depending on who you ask, you are bound to get different answers for this question. Some research has shown the BARE MINIMUM amount of protein that you need to eat to preserve your muscle mass while losing weight is approximately .4 grams per pound of body weight.

I would personally recommend eating between .8-1.0 grams of protein per pound of body weight, or making sure that 40% of your daily calories consist of protein. The reason is that protein is really filling, functional to your body, and is digested very slowly so that your body will hardly store any of it as glycogen or fat.

How much protein do you need to lose weight?

It has been commonly held by health and fitness professionals that there is a magic protein window, approximately within 1 hour after you workout, in which you NEED to get a certain amount of protein to improve muscle recovery. Through research and testing we have found that this notion is FALSE.

NEW: Myth Busting- The Magic Protein Window

Even if you are a seldom weekend drinker, alcohol can dramatically inhibit your ability to lose weight. Follow these tips and pointers to minimize the amount of damage that a few drinks can do to your weight loss goals.

NEW: How to STOP Alcohol From Sabotaging Your Goals

Protein is more than just a macronutrient for meat-heads who want to gain a ton of muscle mass. Protein and healthy fats are actually the ONLY macronutrients that are absolutely necessary for our survival. So if you are looking to lose weight and get shredded, proteins are the kinds of functional, slow-digesting foods that will help you get to your goal.

Blog Post: 5 Reasons why Protein is so Important


5 Reasons Why Protein is so Important for Weight Loss
Cooking and Meal Prep for Maximum Weight Loss
8 Lectures 25:52

This stirfry is ideal for weight loss because it focuses on our key food groups

  1. Lean proteins
  2. Healthy carbohydrates: Vegetables
  3. Healthy fats

Here are a few personal recommendations that I have for your stirfry recipe

  • Keep mixed frozen vegetables handy. It cuts out the time that you would have to spend chopping and mixing your vegetables. This is a time-saving stirfry
  • Use 1-2 eggs to serve as a cohesive bonding agent to keep your stirfry together. Since we aren't using rice in this stirfry, this will be the rice substitute that holds it all together.
  • Cook your turkey patties or ground turkey in a separate pan from your vegetables, and use separate spatulas.
  • Add your favorite seasonings, chili paste, and/or gluten free soy sauce for extra flavor
The Perfect Weight Loss Stirfry

I had a student request to me recently to add a visual of the seasonings, spices, and sauces that I use to make my healthy meals taste incredible. Here's a sneak peak at what I stock my spice cabinets with to make every meal taste delicious.

20 Ways to Make Healthy Food Taste Incredible

One of the simplest ways to make my favorite slow cooker chicken. All you need is a...

  • Slow Cooker
  • 5 pounds of chicken breast
  • McKormick's Montreal Chicken seasoning
Delicious and Simple Slow Cooker Chicken

How to prepare and cook the perfect vegetable snack, or the perfect side to your breakfast, lunch, or dinner.

The Perfect Snack

One of the most perfect, simple, delicious breakfasts for weight loss. Total time: >10 minutes

The Perfect Breakfast for Weight Loss

If you are a student in this course who is in the 300-400+ pound range, this lecture is for you. Here are some specific training principles that you can apply to make weight loss safer and easier.

Losing Weight in the 300-400+ pound range

How tacking on a simple 5-10 minutes after your workout can help you lose more weight, and get ripped.

How to Blast Body Fat in 5-10 Minutes

You may have noticed a certain trend in my body weight based workouts. I have 5 favorite exercises that I love to incorporate into my workouts because they are great for building muscle, burning calories, and melting fat.

My top 5 Body Weight Exercises to Lose Weight and Build Muscle
NEW: Body Weight Exercises for Enhanced Weight Loss
10 Lectures 02:47

How to Perform a Plyometric Push-up

-Start at the top of the push-up position

-Lower your chest to the ground like a normal push-up

-Keep your hips up so your chest touches the ground first
-Explode from the heels of your palms through your arms to press your upper body and hands off of the ground.

NEW: Plyometric Push-up

Squat jumps:

-Perform a squat as you would normally

-push your hips back, keep your back straight, and make sure your knees stay behind your toes.

-when rising from your squat, explode from your heels through the balls of your feet.

-jump as high as you can

-land softly on your fore feet, and shift your weight back to you

NEW: Squat Jumps

Squat jump tucks:

-Perform a squat as you would normally

-push your hips back, keep your back straight, and make sure your knees stay behind your toes.

-when rising from your squat, explode from your heels through the balls of your feet.

-jump as high as you can

-bend your knees and use your core to pull your knees toward your chest

-land softly on your fore feet, and shift your weight back to you

NEW: Squat Jump-Tucks

Broad Jumps

Incorporating squatting and jumping to build explosive strength and burn more calories.

Broad jumps are an excellent plyometric exercise for building explosive strength in your leg muscles. Because of their cardiovascular nature, they are excellent for burning body fat, increasing your weight loss, and increase EPOC or the after burn effect.

To perform a broad jump

-Squat as you would normally, to load up for your jump.

-Explode from your squat to jump forward, and fully extend your legs to get maximum distance.

-Land softly on the balls of your feet

Broad Jumps


Don't enjoy running? Throw some burpees into your workout to ramp up your cardio.

Burpees are an excellent exercise for building explosive strength, burning calories, and strengthening your heart. Burpees are intense, so make sure that you work slowly into them before you push yourself to the limit. You DO NOT have to perform burpees with a push-up to reap all of the strength and cardiovascular benefits of this exercise.

How to do a burpee

-Start from an upright standing position

-Squat down by bending your knees and pushing your hips back

-Plant your hands just inside your knees

-Kick your feet back so that you are in a plank position.

-Kick your feet back up to where you planted your squat

-Explode from your squat position to perform a squat jump.

-Repeat the burpee


Burpee Pushups

If you want to take your burpee to the next level, throw in a pushup to up the intensity. This is the same technique as your standard burpee, except when you go down to plant your hands, perform a pushup.

Bupree Technique: How to perform a proper burpee

-Squat down by bending your knees and pushing your hips back

-Plant your hands on the ground between your knees

-Kick your feet back so that you are in a planked position

-Perform a pushup

-Kick your feet back up outside of your hands

-Explode up from a lowered squat position and jump at the top of your squat

Burpee Push-ups

Clap Pushup

Taking your standard pushup to the next level by adding a little plyometric push and a clap to it.

Clap pushup: how to do a clap pushup

-Setup in the pushup position

-Lower yourself to the bottom of the pushup so that your chest hits the ground first.

-Explode through the heels of your palms up from your pushup

-Push your hands off of the ground, clap, and replant your hands to return back to the planted pushup position

Clap Push-ups

Floor Wipers

Floor Wipers are one of my favorite core exercises. They are excellent for working the full range of your abdominal muscles.

How to do floor wipers

-Lay flat on your back and put your hands under your glutes, so that your palms are facing the ground.

-This position will protect your low back while you are exercising.

-Push your chest slightly off of the ground to contract your abs. Do not strain your neck upward.

-Raise your feet off of the ground and up toward the sky until your butt comes slightly off of the ground. Keep your legs as straight as you can.

-Lower your legs slowly back to the starting position, but do not let your heels touch the ground again until the end of the set.

Floor Wiper Abs

How to do a jumping lunge

-Do a step-back lunge so that both of your knees are at 90 degrees at the bottom of the lunge

-Explode with both of your feet from the bottom of your lunge and switch feet midair.

-Land softly on the balls of your feet and repeat the jumping lunge.

NEW: Jumping Lunges

How to do a lunge glute raise.

-Get into a split squat position so that when you drop your hips and back knee to the ground, that both of your knees are at 90 degrees.

-You will do all of your reps on one side first, and switch to the other once those reps are complete.

-Drop your knee and hips to the ground under control. Make sure your upper body stays perpendicular to the ground, and that your back stays straight throughout the lunge exercise.

-Raise from your lunge as you would normally, driving through the heel of your front foot.

-When your front leg is fully extended, raise your back heel off the ground, keeping your back leg as straight as you can.

-Pull from your glutes to raise your back leg off of the ground, then lower your foot back to the ground to repeat your lunge.

NEW: Lunge Glute-raise
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About the Instructor
Jack Wilson
4.2 Average rating
2,153 Reviews
78,204 Students
20 Courses
Personal Trainer and Transformation Specialist

Why are 70,000+ students enrolled in my Udemy courses?

1) I love my field, and I love helping others with it even more! All of my courses have been built based on my students needs and frequently asked questions. 

2) You can start one of my courses TODAY and start seeing results be as soon as next week!

3) If you apply the principles, diets, 

► Take one of my courses to check it out for yourself! ◄

About Jack Wilson

*Featured in Men's Health Magazine

*Jack is a CPT (certified personal trainer) with 10 years of experience in the health and fitness industry. He was formerly almost 50 pounds overweight, before choosing to pursue a healthier lifestyle transformed him. Since then, he has passionately dedicated his career toward helping others redefine themselves by making healthier decisions. Losing that weight has changed every aspect of how he lives, for the better. Jack continues to use his story coupled with his health and training expertise to train hundreds of successful clients in person, and thousands online.

"I've gone from being really fat to skinny fat, and everything in between. I know I'm not the most ripped guy on the planet, but I've worked relentlessly to get to where I am today." -Jack

Recent Accomplishments: Got 6 pack abs last year, and recently gained 30 pounds of muscle.

Elite Udemy Instructor

  • -20 highly rated, premium courses in full HD
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    Enroll now to...

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