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108 responses

  1. Jeannie
    April 13, 2008

    Okay, I’ll keep that in mind.

    Aww thank you Rusty! That means a lot, I’m glad I could be of some help to you as you were such a help and inspiration to me.

    Best of luck and wishes. Thanks again as always.


  2. 3ller
    June 15, 2008

    hey Rusty, is the fat in the love handles harder to burn off than in the midsection cause i have most of fat in there. i do HIIT traing and stady state cardio 5 days a week. i have 30 pounds to lose. i’m still a teen so i’ll have that faster metabolism going for me. oh, and i am on warrior diet
    how long do you think will it take for me to loose those pounds?

    ps: i’m sai…. decided to use this name since i accidentally thought it up

  3. admin
    June 16, 2008


    The fat around the love handle area isn’t harder to burn it is just the last to go in your particular case.

    At your age and with your drive you could easily lose 30 pounds in 10 weeks (maybe quicker). Most people only lose 2 pounds per week, but I could see you safely losing 3.

    The HIIT and steady state cardio combo will do the trick for sure and 5 days a week is perfect. You know what you are doing!

    Keep me updated!


  4. 3ller
    June 16, 2008

    Man you’re quick in answering our questions.

    Thanks for the confidence. this’ll really motivate me even more.

    BTW, really cool theme for the website

    I’ll keep you posted 4 sure

  5. Mokwls
    July 28, 2008


    What is your specific advise for someone very overweight. Should we just do steady state cardio w/o HIIT for a while? Also, should we do the weight routine you suggest? Thanks much for you info. :)


  6. dlove
    August 28, 2008

    Rusty I need Help,
    I’m getting discouraged …I know you said u may start looking flabbier and fatter before you see any results ……. I’ve been doing tons of cardio, moderate weight lifting 5 to 6 days a week and eating extremely healthy. At 1st I felt a difference but know I’m looking bulky in some areas, also by being heavy chested, I had extra fat on my back and obliques so I’ve been doing weight lifting techniques and my back looks extrmemly fatter/bulkier and un proportioned. How can I reverse this look …… do I need to stop the weight lifting and just do cardio? I’m only 5’1 and 135 to 140, I wasn’t fat but flabby in areas from a prior weight loss….just wanted to tone up get difined muscles but I feel like I’m going in the wrong direction….. any suggestions?

  7. Mitch
    September 12, 2008


    First of all, I would like to say that i think your website is awesome. I have been for hours now and I am very impressed. But, the main reason why I am writing is that I need help. I have always been on the fit side but I also struggle with weight (fat) gain. I was in the army, but I had injured and spent some time in a wheelchair. Nevertheless, I gained a lot of body fat. And right now I am trying to get back into the Army, but I have to make the body fat requirements, which means I have to make midsection smaller by about 6 inches in 20 days (from 44.5in to 38.5) in order to meet a deadline. I have lost about 3 inches around my waist in a week while I was in Iraq, so I think it can be done. But lately I have been dieting like crazy, exercising, and taking hydroxycut hardcore and noticed that I am losing weight and looking flatter, but fatter, which your article explained. However I have not lost any inches around my midsection. I don’t care about losing lbs, but inches in that one area. I am fully committed to your ideals and approach to fitness, but right now I need to make that deadline in 20 days. I am tempted to just starve for 20 days. Is there any advice that you can give me? Am I being unrealistic? I am grateful for any help. Thanks.

    – mitch

    p.s. Your website rocks

  8. Ariel
    January 24, 2009


    I began weight lifting to try and tone up and found that I was gaining muscle and tone but the flab I had around my stomach and love handle area never really went away….so I started running hard and dieting and I lost A LOT of the muscle I gained…what’s scary is that the flab on my stomach and my love handles look HUGE now compared to the rest of me, which looks like its shrinking…from reading this article above I guess I should continue until the fat begins to come off? I hope I’m not messing up my body by doing what I’m doing…I eat regularly, I’m not starving, but I’m concerned by my flabby state…my skin feels really watery and jiggly…its kinda gross…and before when I was lifting I was harder and less jiggly… any advice would be greatly appreciated!! I am 5ft 8 in and weight about 130lbs…seems low but I do have flab…

  9. myra
    February 9, 2009

    i just want to say thanks for all your advice on these bloggs it really helps …. especially when 95% of the staff at my gym are well over weight! i dont bother asking them anything as i feel they aren’t promoting the service or themselves isn’t that sad
    .. i have lost from 88.9kg to 70.4kg following your different plans, and im looking alot trimmer now and more toned although i still want to lose to 63kg im just doing the “never fails” plan of eating a balanced healthy diet and fewer cals.
    i have advice for all the girls out there… you may like your cake or chocs etc but do you like it enough to wear it on your hips????????? i ask this to myself when im tempted. i also have a rule of treating once a wk this really works as you dont feel like your missing out! but be careful not to overload that day you wont like how you feel next day..! my husband doesn’t help much as he isn’t in to the whole fitness thing he eats like crap too, but it will not stop me getting to my goal i feel so much more energised. thanks again rusty you look amazing and know your stuff xx

  10. Steph
    February 12, 2009

    Hey Rusty, I’m 5’4” and female. I’m aiming to lose maybe 20 pounds in the next 3 months. I eat 2 pieces of fruit or vegetable during the day, and my biggest meal is dinner which I try to keep below 500 calories. I do the HIIT program for 15-20 minutes a day, at least 3 times a week, and try to manage weight training 2-3 times a week. Weekends I tend to eat normally though. Do you think I can manage the 20 pounds by then?

  11. Kristy Wallace
    March 22, 2009

    Hi Rusty, I have an anti-eating disorder group on myspace with about 655 members. I have suffered from bulimia for many years, and like many celebrities I have controlled my weight for many years by doing it. I know that there are those that are truly doing it right with personal trainers, but some are doing it with eating disorders as well. I am 5’7 and weigh 112 lbs. I have a nice body but inside I am miserable because of this horrible addiction. Im not afraid to speak out about it, but I can’t stop. I have tried everything but I get weak and cant stick to it, I only wish I could have a live in personal trainer to show me what to eat and what to work out, and to keep me accountable! Any advice for me?

  12. David
    July 8, 2009

    I am going to be vacating for much of the remainder of this summer and I am unsure of what to do:

    Keep dieting,

    or eat more food and stop dieting so I will retain muscle mass.

    While I am on vacation, I will be unable to workout, but I have been dieting for about a month now, so I have yet to see results..

    What is your opinion on this, Rusty?

  13. Robin H
    May 25, 2010

    hi rusty,
    in a response to Shailja’s post, you stated:

    5’3″…your ideal weight: 110-125 depending upon your frame

    can you share how you came up with that range? do you have a table that would show what a woman’s ideal weight range should be, as opposed to the “healthy” range, according to medical standards which just means you’re not obese or dangerously thin. also, do you think there is an ideal body fat percentage for women? would love to hear your thoughts about this!

  14. Spencer
    February 10, 2011

    I always assumed this effect was due to the fat being broken up since it’s being used by the body. I assumed that the skin takes longer to catch up (shrink) after the fat is gone. Whenever I’m about to loose weight I feel fat and flabby, whenever I am about to gain weight, I feel normal really.

  15. Kristin
    May 26, 2011

    Excellent post! I always wondered what this effect was, because I always noticed it before I look leaned out. It takes discipline to stick with it for a month but it’s amazing once you cross over that point!

  16. sonja
    August 9, 2011

    I am 52 years, 5’4″ weight 156lbs and I am trying to lose 3″ of bf by October 22. I do 40 mins cardio on Tuesdays, and Thursday, Friday and Saturday intensive weight training. My diet on mornings, I eat 2whole eggs and 1 egg white with 1/2 cup of oats. by 10.00 a protein shake with 1/2 cup of fruit, lunch time when training, I have veg, salmon 1/2 sweet potato. I train by 3.30 pm. After training I will have light protein shake. Dinner I will have baked skinless chicken and veg. Before bed I may have 1/2 cup of cottage cheese. I have just started my regime. Will I lose the 3″. Please help, you seem to know what you are abourt.

  17. Nancy
    November 4, 2011

    I have lost 12pnds in 3weeks & im very happy for that :) But yet theres no difference in my body yet people & I still dont notice any change in my body & that worries me but this article kinda explains it but hope I keep loosing the weight & soon would start to notice it in my body.

  18. safiya
    November 20, 2011

    I’ve been doing interval training and cardio for the last few months, 4 times a week. I notice that if I am not active for more than two days in a row, I start feeling extremely flabby, like the muscle weight I’ve gained has all become fat again. Is there a reason for this?

  19. Asha Barns
    November 27, 2011

    I know I’m a little behind the 8 ball here, like 3 years behind, but just wanted to thank you for your article, I’ve been slowly building up my cardio over 2 weeks from 30 mins – 100mins and gained a kilo.. no loss at all, and my stomach is so bloated, and my legs looks so much worse than when I started (at 67kg trying to get down to 57kg, Im female, 5’7, 20 years old) You have restored my faith in exercise and I will keep at it now! Thank you so much!!!!

  20. Glory Tom
    December 6, 2011

    my weight is 105 kg and i am five feet tall, i have been doing fitness exercise for the past three month and my weight is still the same. please advice me on what to do because i really need to loose 15kg weight.

    can i feed on vegetables and fruit only while i am pregnant?

    Glory Tom

  21. Tiffany
    January 17, 2012

    29 yrs old 130weight use to be an athlete. now not so much anymore after i had a spinal surgery. i only surf but thats the work out i get to these days. working monday-saturday doesn’t give me a lot of time for it. im trying the tabata protocol exercise but all i have been feeling is bloated and weight has plateaued. I don’t feel healthly at all and most of my friends are telling me i have been looking flabby. this is not good. my diet has been fruits and vegetables during the week with cheat days in between. what’s wrong?

  22. Bria
    June 20, 2012

    hey im on a calorie diet and i lost 18 p
    ounds but it seems like in the beginning of my weight loss i looked a whole lot smaller but noe when i look
    In the mirrior my stomach looks bigger for some reason

  23. Rizz
    June 26, 2012

    Hi Rusty,

    I like your article, it explains a lot of what I can expect while I am on Day 3 of carb-depletion. I am 27, female, 110lbs. I am pretty toned in my legs and arms but my tummy can use some weight loss. I’d like to have a flat stomach not really ripped.

    Is it safe to go on a carb depletion diet for a week (20g or less) and then gradually work my way up to a maintenance diet. Along with cardio 30 min a day (4 – 5 times a week). But I don’t know if this is beneficial, will work, or if I need to do some other type of exercises for a flatter belly.


  24. Namii
    June 28, 2012

    Hi Rusty! I have a quick question:
    How… Intense should you jog or run to REALLY start to lose that jiggle. I am almost 17 so im young and i look “skinny fat” as someone here said. I noticed that when i jump up and down or when i walk aster, my fat on my tummy, thighs, arms, even FACE jiggle so much!! I have been exercising and eating very well for about a month and its scary!! When will this skinny fat phase be over with? And may i mention, i dance and seeing my whole body jiggle is very VERY unnattractive xD

  25. Heather
    July 6, 2012

    I am thrilled to read your comments, Rusty. You are down to earth, and understand the exaggerations and myths related to exercise and weight loss. As a weight loss dietician, it is a breath of fresh air! Keep up the good advice!

  26. Leti
    July 18, 2012

    Im a overweight person who started working out 3 weeks ago and it looks like I enactually gained weight but when I step on the scale it says I’ve lost 15. Is this normal

  27. Erick
    July 18, 2012

    Hello, I been working out for two months. For breakfast I eat something really small (ceral or piece of sweet bread or fruits). Lunch (I eat veggies with food like a burger or sandwich etc). Dinner (something really small) but sometimes I eat good when I go out with some friends. I lift weights, bench press, curl ups three times a week. I try to do cardio everyday. But for some reason I see myself fat especially my face and neck but I see a differerance on my stomach. I also realized I gained strength and muscle but I don’t see any difference on my face. I want know if you could please tell me if I’m doing something wrong. Thank you for your time.


  28. ray
    July 19, 2012

    how do i get rid of the fat that is under my arm pit area between my lats and chest

  29. Lyn
    August 2, 2012

    I have been dieting and exercising for the past month and it seems I have hit a halt on the scale. I still have 25lbs to go and don’t know what else I should be doing or not doing to get rid of the weight. I work out every morning Monday through Friday. My wo regimen includes a mile run, some ab exercise, then strength training. I have also changed my diet. I have some berries in the morning, a salad for lunch, and one piece of chicken for dinner with veggies as my side. Mind you I am drinking plenty of water through out the day. I do allow one cheat day on the weekend, but I never take it over board as my stomach seems to feel full much quicker.
    Do you have any suggestions to help promote my weight loss in a quicker manner? Your time and assistance is much appreciated!

  30. Eric
    August 5, 2012

    Lyn, you’re not eating nearly enough. Figure out your maintenance calories and consciously begin to eat a few hundred below that number. Once you know what these cals “look like” in a day, continue to adjust and lower them as weight comes off. Carb up once a week if low carb is the option you choose during the week.

  31. denise
    August 9, 2012

    help i am really trying to up the ante with exercise i could briskly wAlk 6 miles and cycle 7 alternate days with circuit workiut and 2km jog then aqua aerobics feel much bigger. clothes are tighter and scales are up i have a bad back and reslly doing as much as i canpls help getting so upset

  32. Lindsay
    September 25, 2012

    Hi there! I just have a quick question. I have about 50lbs to lose and I recently started taking kickboxing classes (4 days per week min) and I have actually gained about 6 pounds in the last three weeks. I look flabby and bigger than when i started! Any thoughts?

  33. Colleen
    October 9, 2012

    Hello Rusty! Two years ago, all I did was run and became very very thin. I needed to gain some weight so I did…. And got a little carried away.. I am now a lot bigger than I have ever been. I have always kept running, but recentlty I have started doing kickboxing, pilates, and some weights… Well I am still trying to work on my eating (I still probably eat too much) But I feel larger than ever. I have worked out more than usual this week and my stomach feels extremely fat. Not muscle, but I feel like fat is sticking out. And it’s gross and I am more self conscious than ever. I have looked everywhere for an answer and I’m hoping you can help me with some advice. I’m tired of gaining weight…

  34. Minerva
    November 12, 2012

    This is about the millionth time I am being convinced that sport sucks in the “thin ‘n sexy department”! I started running and playing with (5 lb at first, now 10 lbs) dumbbells after being an anorexic before I was 27 (BMI 16 and wanted to lose even more) and gained like 25 lbs (no no no, its not all muscle. I started eating it all! Healthy and crap – sugar). I want to be real skinny and bony again and can not stop working out, because every day I want to burn off the extra calories from the prior day. My appetite has never been this monstrous. And I used to be sexier when I was skinny. That’s right, sexier. I felt like I could fly through the air. Now I feel healthy and fat (as a swine)! My BMI is now 19. I tried fasting for a couple of days recently and then started eating again. I am so going to fast again and finally break this nasty cycle of FAT.

  35. Ed
    November 15, 2012

    The first few weeks of working out again is usually very disheartening for people, especially if you are working out hard! The body stores glycogen and retains water, which gives the you a puffy look. But stick with it, this will change and as Rusty states, there comes a point where you will start looking much better each day you workout.

    I have always worked out for aesthetics, but now I realize that the goal is futile in itself. Workout for a better sense of well being and the aesthetics will fall in place. I recently started going hard again, working out for 2 hours 5 times a week, 1 hour of cardio and 1 hour of heavy weights. I am probably eating at the point of thermodynamic balance. Despite the staggering weight gain of 10 pounds, I feel much better, stronger and healthier, and this should be the goal of working out. The art of challenging oneself each and every workout is much more satisfying than simply looking good. Good luck to y’all!

  36. Charlie
    August 10, 2013

    This article helped a lot, thank you.

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