Elijah Rawls

Here's how Rizwan Khan went from 18.9 percent to a lean and shredded 9.1 percent in less than 6 months.

"The changes in my state of mind and confidence are almost immeasurable."

"Don’t be discouraged if you miss a day or have an indulgent meal."

"30 minutes at the gym is better than zero minutes at the gym."

"I changed everything by introducing portion control, then macros and calorie monitoring."

"I started to control my diet rather than letting it control me. "

"I feel so much stronger, more empowered, and confident."

"We now have strength coaches and physical therapists. We’ve taken the pro-sports training model to elite military environments."

"I talk about what I call 'fierce intimacy,' which means simply that you take one another on."

"The best diet in the world on paper is useless if you can't stick to it in real life."

It's a simple, but effective combination for the American marathon record holder.

"I don’t have the appetite to eat and chew enough to be 400 pounds."