I lost 26 lbs in 7 months.

Welcome to extremecanadianfitness.com, my name is Randy Smith, and this is my transformation story.

By the end of December 2004, despite a physically active lifestyle, fat had slowly but surely taken residence all over my body. I knew it was happening, but I didn't realize how bad it had gotten until one day I took a good look at myself.

I had let myself become fat! I was 5'9", and 204 lbs, It was time to do something. I took one last glance in the mirror and said: "See you later fatty!" and I meant it. I was through with hiding behind baggy clothes, and I was through having to pop two or three antacid tablets after every meal.

Where do I start?

I had become accustomed to eating anything and everything I felt like. Nutritional value was routinely sacrificed for convenience or taste. (KFC is easier than starting up the BBQ!) "A little more time in the gym will fix it", was my old mentality. Inside, I reluctantly knew I had to fix my diet, and I needed a solid plan. I went online to see who and what was out there.

I did a fair amount of research and came across so many different diet plans and promises that it was tough to decide. Pretty much near the end of it, I came across www.donlemmon.com. It was the first site without a load of BS. It had a no-nonsense approach that appealed to me. It was also the first site that didn't insist that the only way to succeed was to take their magic supplements! No 10 day promises, no miracle potions! When I read that the author, Don Lemmon, himself would actually help you along the way via e-mail, I knew I was onto something. He was willing to put himself out there, he was accountable!

So, I popped out my credit card and ordered KNOW HOW Book One: The Truth about Exercise and Nutrition. When it came in, it was a real eye opener. I thought I knew all there was to know about nutrition already, boy was I wrong. As SOON as I started applying my new knowledge, the fat started melting off. I was skeptical that it might be a fluke, but I kept on, and the fat just kept coming off. It was amazing! I was also thrilled that my acid reflux had COMPLETELY dissapeared. Years of problems, gone in the first month!

What about the gym?

As a sometimes stubborn guy, I didn't adopt the workouts in the book at first. I thought mine were just fine. The more I read, the more I realized Don was right with his advice. So I sucked it up, and began doing my workouts the KNOW HOW way. I used to be at the gym 3 or 4 times a week, and my workouts were about 2 hours long. With the KNOW HOW, I was only going to the gym 2 or 3 times a week, and I was out of there in under an hour, and that included cardio!

At first it was a humbling experience (since I couldn't handle the same weight as before). Yet, by sticking with the new routine, I quickly got my numbers back up, and then surpassed them! It wasn't long after that I was now at the strongest I had ever been in my life, and I have been lifting weights for over 11 years! I was pleasantly surprised that I was spending significantly LESS time in the gym, and getting better results. The other amazing thing was that I was losing body fat at the same time I was putting on muscle. For anyone that reads bodybuilding or fitness magazines, that's supposed to be impossible!

Athletic Performance

I play Ultimate during the summer and fall months, and have for 8 years now. As the season began, I appreciated the compliments from my teammates about looking better, but the ones that made me really happy were the indirect ones. People couldn't believe how much faster I was, or how much higher I could jump. Believe it or not, some opponents that had remembered me from past seasons even commented on how I used to be easier to cover!

The 9 week challenge

At the end of May, I was one of a lucky select few selected from Don's message board to participate in a 9 week challenge to show just how effective his program could be if it was followed strictly. I made a commitment, and I stuck with it. 9 weeks later I was 12 lbs lighter and even closer to my final goals. The pictures I'm using here on this page as my "after photos" are from August 1st 2005.

Looking forward

I am not done my transformation yet. Ultimately, I aim to have great abs, and have a body where I can go to the beach and proudly take my shirt off. I am not going to accept being "better than I was" or being in "average" shape. Eating the KNOW HOW way is so easy to do, and has become such a part of what I do, that I know my goals are just around the corner. I'm doing it the right way... Eating real food and going to the gym...No need for "magic" pills, or starvation diets, or surgery, or whatever infomercial gadget or gizmo they're pushing this week.

How can YOU get going?

Are you done with avoiding yourself in the mirror? Are you done with being tired every day? Are you done with having digestive issues? Are you simply done with being a fatty? a weakling? thin as a rake? Then it is very important that you're done making excuses about why you can't do something about it...YOU got out of shape, and YOU can do something about it.

The beginning of decent abs The simplest way to get started is to get Book One: The Truth About Exercise and Nutrition. Sure Don sells 4 books, a protein powder, an EFA oil, a herbal product, a glandular product, and even a multivitamin, but all you need to regain control over your health is Book One. I personally use the supplements and recommend them all, but I do not attribute my success to them. The knowledge in Book One is all anyone needs. I tell you right now, YOU CANNOT FAIL if you follow the book. Once you're making strides and you'd like to try the supplements, go for it! I just don't want anyone thinking success is dependant on a supplement. This is not another fad, this is not a gimmick.

A little more about the books

Book ONE: The Truth About Exercise and Nutrition

This 304 page book is the foundation of the program. This essential guide dispenses all the KNOW HOW Don's well known clients have used for years. This guide contains mouth watering recipes, easy to prepare gourmet meal plans, little known nutritional tips, 6 months of menus, workouts and all the advice you’ll ever need. This book also contains a quick start guide (so you can start it DAY ONE), the 12 Food Groups (easily learned so the foods you eat are never confused), and simplified calorie counting tips (no need for a chart or booklet anymore).

BOOK TWO: Bodybuilding Lifestyles

In the 304 page Book Two: Bodybuilding Lifestyles there are exclusive chapters written by Don's medical partners on alternative health care, feminine issues that the lady clients have requested we address, Don's distributors teach us the truth about aerobics, setting a foundation for exercise and all about home gyms and training on a budget.

BOOK THREE: Refuse To Fail

When you are done with Book One and Book Two, try Book Three: Refuse to Fail. You will be able to apply principles that reach goals (and maintain them easier than ever without gimmicks) even while following low fat routines (like Body For Life), low carb plans (like Atkins), 40-30-30 nutrition (like The Zone Diet), vegetarian schedules, food combining (Suzanne Somers) and more... AMAZING. No, what is truly amazing is that the first KNOW HOW book released was a 28 page pamphlet that sold for $39.95 and the 100 page version was $59.95 by itself! THIS NEW BOOK IS ONLY $19.95!

BOOK FOUR: Personal Training Certifications

Don Lemmon's Official PERSONAL TRAINING & MEDICAL CERTIFICATIONS. It's been a long time coming. A complete exposé of the personal training and modern medical system. Learn everything you can about the things professionals are holding back. Discover what you really need to do to remain independent of those trying to keep you in the dark. Over 300 pages in one book that gives you a better running knowledge than anyone else you work with and the ability to communicate with physicians for referrals!