The Integration Method

Here’s how you can create your own perfect recipe for weight loss success in the next 30 days:

#1) Target

Look at your schedule, and set consistency based goals first. Figure out a reasonable number of days you can ACTUALLY work out each week. Then, decide what type of workout you will do based on what you enjoy (or can handle the easiest) and what you have equipment for. I recommend strength based training whether you are at home or a gym.

#2) Activate

Start your workouts and don’t change your diet at all. Implementing too many new habits at once is asking for trouble. Instead start tracking exactly how many calories you are eating each week. So you know what to change later.

#3) Assimilate

Enter a caloric deficit. Decrease in increments of 500 calories, but never go below 1200 calories. If you find your mood has changed negatively in any way then you are too low, and you should increase your calories back up. You are aiming for sustainability. Slow is smooth, and smooth is fast.

#4) Stabilize

Track your progress based on consistency. Not weight loss. If you are in a caloric deficit and working out regularly (even if its just walking) then weight loss is scientifically guaranteed. Don’t let your brain trick you into losing faith.

Integrate.

Your day-to-day routine will naturally get you to your goal weight, physique, and health without thought or relying on willpower.

I wasn’t always able to do this.

And I certainly didn’t always look like that

My Story

After years of falling in and out of shape, the dreaded “fit/fat cycle” I realized something had to change. I loved learning about fitness and health.

In fact, I was extremely knowledgeable and knew the ins and outs of nutrition, exercise, sleep. You name it. I was optimizing for perfection, but instead ended up with brief stints of success, followed by slow return to being out of shape.

Something had to change, and over time, the Integration Method was born.

Since then I became an ACE Certified Personal Trainer and Nutrition Specialist and have worked with hundreds of men and women of all ages, sizes, and backgrounds.

I have yet to have a client that wasn’t able to lose weight and/or build muscle. I just do what works. Teach them how to do it on their own. And nothing else.

  • “If you want to increase your standards and actually make a change… Lukas has helped me accomplish that.”

    Ajit B.

  • "Lukas's coaching was integral in my transformation at 61, with the end result of achieving my goal of a total body recomp, losing fat (50 lbs) and no muscle"

    Brenda Jackson

  • “There's really no reason not to give this a try and see how it can really change your future.”

    Meghan C.

  • “I've put on a noticeable amount of muscle…the Integration Method really works.”

    Jeremy R.

  • "I highly recommend Lukas as a personal trainer to anyone."

    Alexis Hall

  • "His knowledge of the human body and the areas of one’s personal strength and weaknesses is exceptional."

    Noel Burch

  • “I've gained 10 pounds of muscle and increased my personal bests across the board in almost every lift.”

    Luke F.

  • "He is passionate and knowledgeable in all the latest research in nutrition and exercise to achieve real results, but is also very personable and will always cater to your fitness level and any constraints you have."

    Mayur Thaker