I'm giving away my book "Track and Lose Weight".

It's 289-pages and took 5-years to write.

Here's the first chapter.

Thanks 🙂

P.S. - At the bottom of this page is an offer to get the entire book free via email (1-chapter per day for 33-days). The book normally sells for $7.99 as a Kindle Book. This free promotion is only a temporary thing, so make sure to sign up TODAY if you're interested.

Track and Lose Weight
By Mike Wilburn



"When you go into the mine, you go in looking for the diamonds. But you've got to move a lot of dirt to find them."

…this book was written for the diamonds. You inspire us all with your courage and actions.

…this book is dedicated to my sweet pineapple. I love you so!



The information presented in this book is not medical advice. Always consult your doctor before starting any diet or weight loss program. Results vary depending on the reader's starting point and effort.

In reading this book, the reader party agrees not to hold the author or publisher responsible for any injuries, damages, and other losses and liabilities in relation to the material present in this book.

Dieting is a stressor on the body, so it is recommended that you are medically fit to undergo such a challenge. Take measures to prevent injury or self-harm when changing any dietary habits for any reason.

You are the final arbiter of your health. Use your best judgement in making decisions regarding your health and wellness. Don't be stupid.


A Warning

This book is not for everyone.

It was intentionally written that way.

It will inevitably offend a lot of people.

Sorry, not sorry.


Chapter 1
Why Do You Want To Diet?

Let's push past the typical introductions and get right down to it.

You don't like the way you look.

After all, why else would you be here, reading a weight loss book?

Maybe you don't like the way you feel. Or maybe your doctor told you that you should lose a few pounds.

But it all boils down to one thing. And, like pulling off a Band-Aid, it's gonna hurt like hell to hear, so I’ll just come out and say it.

You're Fat.

And because you're reading this book, I know that you hate being fat.

You want to lose 20 to 250 pounds—

—Scratch that. You need to lose 20 to 250 pounds.

It gnaws at you. That subtle feeling something is broken. That life could be a lot better if this one thing was fixed.

Answer these questions honestly:
 ⁃ Are you satisfied with your bodyweight?
 ⁃ Are you happy with how you look right now?
 ⁃ Are you as healthy as you want to be?

With the right knowledge and a little bit of effort, you can remove as much flab as you want.

But before we get started, we need to establish a strong motivation to follow through. We need to get in touch with why you want to lose weight.

When you boil it down, I see only two reasons to diet:

Reason #1 - Personal Vanity

Let’s face it, you want to look awesome.

You want to turn heads at the beach.

You want to see yourself in the mirror and scream:

“Dang! I look good!”

Don’t tell anyone. They’ll call you vain and say it’s stupid…

…then they’ll go home and stare at themselves in the mirror.

Or they’ll bury their head in the sand, avoiding bodyweight scales like land mines.

Be honest. We all want to look like fitness models. Or at the very least, not fat slobs.

So let’s address the first problem: You don't like how you look.

Don't worry. I didn't either, for years and years. I made up every excuse you can imagine.

"This BMI calculator is wrong."

"I'm genetically predisposed to look like this."

“It’s healthy to carry a little extra weight.”

Honestly? I never got north of 300 pounds or had to ride a motor scooter. But I looked and felt like a walking bean bag chair. I was fat and I hated it.

So, I'm here to tell you what you don't want to hear: You look fat.

Your friends will never tell you this. And unless your part of an Italian family that loves to get in your business, then you won't hear this from them either. They'll say the socially acceptable thing:

“You look greeeeeeeeaaaaaaaat…”

It's that embellishment of reality, that little lie that embeds itself deep in your brain.

It’s how the average American gains 9 to 18 pounds of fat without even noticing.(
1) We've conditioned ourselves to accept lower and lower standards. We’ve said the lie enough times to believe it.

Well, you know what?

Screw this politically correct version of reality.

You're NOT a special flower that looks great no matter what. And you're NOT so fragile you need to be lied to about it.

It's time to face the truth.

This isn’t the body you want.

Reason #2 - It’s Killing You

The second reason to lose weight?

To not freakin’ die.

I’m not talking about the good kind of death. The kind where your family sits around your bedside at 96-years-old while you peacefully slip into an eternal slumber.

No, I’m thinking about the obese 53-year-old version of you. The one with atherosclerosis and pre-diabetes who can barely walk up a flight of stairs without getting out of breath. You’re out there wheezing just to keep up with your power-assisted lawn mower, when suddenly you clutch your chest and die right there on the lawn.

The kind of death where your neighbor’s a-hole dog comes over and pees on you. Then your spouse comes home to a corpse in the front yard.

Coronary heart disease remains the leading cause of death among both men and women.(
2)⁠ In fact, if you live to just 45-years-old, your #1 risk of death is a heart attack.(  3)

Yes, all the statins and bypass surgeries in the world can't save us from our own stupidity.

My examples may be an exaggeration, but at the same time, they may not be. Now that you've decided that you are not satisfied with your current situation, let's start changing it!

We’ve fooled ourselves into thinking these two ways of leaving this world are simply up to chance. Whether we eat a dozen donuts or jog 5 miles makes no difference.

Deep down we know these are excuses for inaction. Every day we are either creating our ideal body or slowly killing ourselves.

The firehose of science is pretty compelling here:

"…having a BMI between 30 and 35 shortened life by an average of 0–1 years, having a BMI between 35 and 40 shortened life by 1–3 years, and having a BMI above 40 shortened life by 1–7 years." (

"Inactivity is responsible for 9% of premature mortality, or >5.3 of the 57 million deaths that occurred worldwide in 2008." (

"…those who exercised for an average of 92 min per week or 15 min a day, had a 14% reduced risk of all-cause mortality, and had a 3 year longer life expectancy. Every additional 15 min of daily exercise beyond the minimum amount of 15 min a day further reduced all-cause mortality by 4% and all-cancer mortality by 1%." (

Researchers are no longer asking: “Will obesity kill you?”

The real question is: “How fast does obesity kill you?”

But wait, it gets worst.

"Numerous studies have documented the ways in which being overweight or obese damages health. The most common effects include diabetes; high blood pressure; heart disease; gallstones; and certain cancers, such as colorectal cancer, breast cancer in women, endometrial cancer, and cancers of the kidney, pancreas, liver, and gallbladder." (

What I'm going to say next will offend a lot of people. But given the available data, we need to hear this.

Dying early from a heart attack…

…is a choice.

It's not genetics or luck or the magic fucking tooth fairy. It's a conscious decision to stay fat and die sooner.

You probably won’t see this on the nightly news, but the science is pretty clear.

You can prevent Cancer and Heart Disease.

In our hearts, we’ve known it all along. Obesity and inactivity are the one-two punch of early death.

I can hear the objections now. “Screw your diet. I'm gonna die sooner, but at least I'll enjoy my short life."

What's a few years of life span so you can live the good life?

Let me ask you some questions:

 ⁃ Would you really be happier with a 60 pound weighted vest strapped to your stomach?
 ⁃ Does the thought of cholesterol medication and poking yourself with a diabetes needle 6 times a day make you all warm and fuzzy inside?
 ⁃ What about losing your sight or having a limb amputated?

But wait. Forget those extremes.

 ⁃ How about just looking and feeling mediocre?
 ⁃ Does the gnawing anxiety feel good?

After studying hundreds of weight loss interviews, I've been convinced of one thing. Not a single person said they were happier in their fat body.

It's the worst lie you can tell yourself: "I'm happier being fat."

I can tell you from personal experience, I definitely wasn't. And I'd be willing to bet that you're not either.

The real issue is that you're afraid of the short-term sacrifice required to fix the problem. And you're redirecting that fear into anger.

Don’t take any of this the wrong way. These questions are not a personal attack. They're a meditation to get us both thinking.

Why do we want to diet?

What's so important that we're willing to change our lifestyle for months and months?

As the old Tony Robbins quote goes: "Change happens when the pain of staying the same is greater than the pain of change."

So, I'll ask one more time before we go on: What's your reason for change?


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