Max Impact Body Training Ebook

MAXIMUM IMPACT
BODY
MAXIMUM IMPACT BODY TRAINING
T R A I N I N G
A COMPLETE GUIDE
FOR GUYS SEEKING TO
MAXIMISE THEIR
MASCULINITY, LIBIDO,
CONFIDENCE, HEALTH
AND PHYSICAL APPEAL
TO THE OPPOSITE SEX
BY VIO FAZAKERLEY
Copyright 2014 Vio Fazakerley. All rights reserved worldwide.

1
THE QUALITY
OF A PERSONS
LIFE IS IN
DIRECT
PROPORTION
TO THEIR
COMMITMENT
TO
EXCELLENCE,
REGARDLESS
OF THEIR
CHOSEN FIELD
OF ENDEAVOR.
VINCE
LOMBARDI
FEATURING ELITE
STRENGTH AND
CONDITIONING COACH
LOUI FAZAKERLEY
LEARN THE SECRETS OF LOOKING

AND FEELING GREAT AT ANY AGE,
AS PRACTISED BY VIO...AGED 40
FEATURING COVER MODEL: BRANDO JAMES
WWW.VIOPEAKPERFORMANCE.COM

2
Contents
4 Introduction
5 Strategy
8 Mindset
10 Training
14 Truths v myths
15 Body-health IQ
To print the
16 Bond body
17 Nutrition
22 Supplements
23 Detox
25 Hormones ebook at the
26 Evolution
28 Longevity recommended
size, A4, print
29 Workouts
38 Exercises
39 Warm-ups
this document
43 Chest
45 Back
48 Legs
49 Shoulders
52 Core
at 70%
54 Olympic lifts
56 Kettle-bells
62 Calisthenics
68 Cardio
71 Boxing
72 Stretching
74 Breathing
75 Home equipment
76 Recipes
79 Diet plans
80 More growth tips
Disclaimer:
This book and the information contained within it is not intended as a diagnosis, cure or treatment for any disease whatsoever. Neither is it a prescription. Whilst it
may get you thinking about your health in a more practical and responsible way - a lifestyle guide if you like - it is in no way intended as an alternative to professional
healthcare. It is advisable to consult your existing healthcare professionals before making any changes to your healthcare regime. Whilst every care has been taken
in the design and preparation of this program, some of the exercises may not be suitable for you. Any user of this program assumes the risk of injury from performing
the exercises.

3
Introduction
No citizen
has a right to
be an
amateur in
the matter of
physical
training...
What a
disgrace it is
for a man to
grow old
without ever
seeing the
beauty and
strength of
which his
body is
capable.
Socrates

4
Strategy
Training is A tall scrawny guys only needs a small amount
of muscle mass, to maximise his build.
You will probably be 6-12kgs short of
muscle-mass to attain a v-shape
about
Desired outcome: flexible, fit, and strong
Do not fall for all that bull about having legs functional v-shape with about 10% body-fat.
like tree trunks, and a chest bigger than
getting the
hers. We are going for effect here. Its not a 2. Scrawny
body building competition You will probably be between 5-15% body-
fat.
biggest
Being overweight, generally indicates a
series of issues, that impede your physical You will probably be 6-12kgs short of
health and performance. You cant be muscle-mass to attain a v-shape
bang for
healthy and fat...Especially, if you have low Desired outcome: flexible, fit, and strong
muscle mass to boot. functional v-shape with about 10% body-fat.
your buck!
This list includes most of the below;
1
Hormone imbalances (preventing an optimal
Whats the best diet?
body system and mindset) The one which you can sustain for the
2 long-term
Knowing enough to take effective action.
Low muscle mass (indicating low
Paretos law...Which is the 80/20 rule.
testosterone, man juice,
3
Whats the best
Grasping and applying the important
elements;
A-shape (by not sporting a v-shape, you are workout?
denying yourself, the most primal attraction
20%: Golden rules... The one which you can sustain for the
weapon. Kinda like a woman wearing a
20% Of the science etc... long-term and targets your specific goals.
potato sack...And shaving her head...Or
Yields 80% of your results.
wearing a hat)
We can all agree a females femininity is one Mindset

Good reasons to train: of lifes most wonderful things to witness and
You can mould your body to the will of your
experience.
1. To increase health mind. We must only focus on the things that
2. To become insanely strong you have control over, and discard the
Hold your own masculinity in the same light.
3. To be insanely big and muscular things that you dont.
Make your body work for you. It is a slave to
4. To become insanely fit
your mind. So never feel enslaved by your
5. To become a serious competing athlete No amount of lifting will make you taller. No
body.
6. To increase your attractiveness to amount of lifting will make you a better
opposite sex person. You have to be the better person...
Saying that, some guys are ultra attractive,
7. To increase performance in the And hold your head higher. Training is the
because of their great attitude to life, despite
bedroom result of your mindset. Everything starts in
a physical disability. If you are able bodied,
the mind.
then there is no god enough reason for you
The way you approach training depends on
to use your body and appearance as the
which of the above fits your goals. Most of
excuse for your shortcomings with the
you guys are probably most interested in 6 &
7 although the others sound good too. By
opposite sex. Chubby
experience, most guys who tick 6 and 7 are Being overweight, generally indicates a
either; series of issues, that impede your physical
A) overweight Body-types health and performance.
B) scrawny Choose which guy represents you.
You cant be healthy and fat...Especially, if
1. Chubby
Also, they will confer, that the way they look you have low muscle mass to boot.
You will probably be between 20-40%
effects their confidence. You will also appear This list includes most of the below;
body-fat .
less masculine, especially if you are scrawny 1
and shortish. Being anything over 6 foot, Hormone imbalances (preventing an Optimal
You will probably be 6-12kgs short of
which is several inches taller than the body system and mindset)
muscle-mass to attain a v-shape.
average babe triggers the primal attraction Low muscle mass (indicating low
button, for protection anyway. Testosterone, man juice,
Desired outcome: flexible, fit, and strong
A-shape (by not sporting a v-shape, you are
functional v-shape with about 10% body-fat.
Millions of years of evolution determine, denying yourself, the most primal attraction
height plus v-shape plus social status weapon. Kinda like a woman wearing a
2. Average
equals most protection and best chance of potato sack...And shaving her head...Or
You will probably be between 15-20%
reproduction of healthy ones and survival. wearing a hat)
body-fat

5
Reasons for being 5.

Most of the diets advertised in the world use All year body
overweight... the tried and tested scam thats really a trick, The smart strategy to attain and attain
which legally they will keep using as long as the dream body all year around:
1. The wrong food choices
they can keep getting away with it.
2. Lack of exercise
3. Comfort eating to feel better Dont follow the crowd.
On this product...You can lose 20 pounds in 2 Most of the population neglects taking care
4. Wrong type of exercise
weeks! Notice, that they never mention you of themselves, most of the year, then either
5. Yo-yo dieting
can lose 20 pounds of pure fat! in the month of january or a month before a
Which is ultimately, the only thing that matters. holiday in the sun, they exercise like nutters.
All the 5 above are major contributors to
why gets get chubby
If you are losing muscle and water, as a While much of the population suddenly
1.
result of your diet, you are gonna lose become avid regular gym goers in these
Maybe 90% of our food supply, is low grade
weight, but make piling the pounds on later, periods, after lack of exercise for most of the
nutrition, filled with dodgy ingredients that
easier and easier. year. After a month of gluttony and liver
mess with hormones, which then turn you
into a fat storing machine. abuse during the festive season, the smarter
guy takes this time to detox.
Food industry is big business, with everyone Mirror training
trying to get a cut of the pie, which means Much of the population are guilt training.
Get full length mirror
cutting corners and getting people hooked. Their goal is often to undo all the sins of the
Now that you are aware that you are always
previous 1-11 months in 1 month, and burn
using body language, whether you are
These added ingredients include things like the 1-2 stone of toxin laden fat accumulated
speaking or not.
refined sugar, MSG, which are both highly in this period.
addictive. Thats why when you pop, you You can now understand how important it is
cant stop. Their method - thrash around in the gym,
to consciously alter it to serve us...Instead of
with rusty form and tons of daft cardio,
lazily practising body language that doesnt
2. despite their liver being on its knees. And
serve us. Remember, it is either being
Our bodies are designed to lift heavy things the digestive system clogged up with what
perceived as alpha or beta whatever you do.
and move all day long. By not doing so the can only be described as sewage.
muscle mass falls away meaning you need Everything from your posture, to the way
far far less calories. This method can actually create worse long
you walk is sending a message to someone
term issues and ingrain a low health body
or the many as well as yourself. Note that
The trouble is most food you enjoy is IQ.
important last factor.
packed full of calories. Basically, you are
consuming way too much energy than the The smart guy simply loves life, enjoys the
Its completely ridiculous to think you can
body needs. festive period, but applies a james bond
comprehend what is going on in any social
approach, by asking this question.
context, let alone when trying to seduce a
3. beautiful woman without being aware of it.
There are many reasons why people comfort How do i get the best results in the shortest
eat, but most of them are to do with attempting period...While simultaneously asking this
It is like seeing everything but being colour
to feel better than they usually do. question;
blind. You will not be able to distinguish
from a red or green light. In seduction, that
Also, perversely, it is also a form of self How do i look and feel sexy all year around,
can be fatal.
destruction. The brain can work in a funny while enjoying my lifestyle
way, which is non serving, based on your This is why you should include a session of
dominant thoughts. The answer is, to take care of the things that
body language fundamentals, using the
are the most important. We know that
mirror to hone it. Becoming more body
By constantly reminding yourself that you measured training, and a precise diet boost
aware and connecting, even loving it, adds
are not good enough, or justifying why you testosterone, making us more manly, and
to your attraction net-worth.
are worthless or bad looking...Your brain boosts gh, the youth and vitality pill.
begins to link activities to reinforce that 1
thinking. We also know that none of this is optimal
You will check your posture while deep
unless we can absorb maximum nutrition
breathing
4. and remove slime efficiently. So clearly
2
The mainstream is full of people trying to sell training after we have punished our internal
Practise your swagger
you diets and workouts, using very system would be counterproductive.
3
misleading promotional tricks. Training is Practise your open gestures and smooth
actually a precise set of moves, designed to We can clearly understand how a
movement
elicit a specific response. performance car requires a regular service to
4
maintain its beauty.
Practise you eye contact and smile
Most workouts are merely lots of exercises 5
stacked together. Jumping around like a The human body is no different, especially in
Put it all together and practice opening
maniac isnt what most people need. the modern world where there are 100,000s
gambits and some combinations, taking
of more toxins than the human body has
your time.
Exercises like crunches, long touted as good ever encountered in millions of years!
for removing belly-fat, is one of the worst It will feel strange at first but if you cant do
myths going. Lots of running may in-fact be The smart guy, applies a 1-3 week, mean
this with yourself then you wont be able to
one of the least effective ways to alter your green detox...essentially eating stuff that has
body composition. do it with a stunner on a crowded street. cleansing and rebuilding power, while

6
completely avoiding crap! again you have reset the body, and begin weakened until aging ensues faster than it
implementing the best muscle building & fat should. So taking 2 steps forward and 3
Seeing as most mainstream food has some loss program you can find, at 100%. steps back, makes no sense.
sort of chemical crap, like MSG or has a
negative impact on athletic performance, If you train at 100%, if goes without saying Take 1 step forward, then another step, then
then by only eating what we know rebuilds that your results will be better and a few more, and the occasional step back,
and cleanses, is the only option. consistent. If you are training at 50%, then as we are only human, then forge ahead.
of course you may still burn some fat, but
So by the time most of the population that you will not build quality lean tissue.
signed up in january are almost ready to quit The internal system is progressively

7
Mindset
ALWAYS START WITH To see how you look You have to access the part of your mind,
where aggression and rage lives...And take
THE MINDSET! THIS tomorrow, see what it out on the weights...And take some
pleasure in that. Feel a sense of either or
BEGINS WITH your thoughts are both accomplishment, and self control,
ATTITUDE. YOUR MIND today over your immediate world.
IS YOUR GIFT, TO Navaho saying Remember that, if you survive, what your
VISUALIZE WHAT YOU primal body perceives as perhaps a life or
death struggle...It will see a need to adapt...
WANT, AND FIND THE Get stronger...And increase your appetite.
RIGHT PATH TO GET IT. Its wired up to adapt effectively to the
The clarity of the belief you will achieve that

Mental environmental stresses.
You have to focus all your energy as a

thing, because it is important to you, is the being, into the lift, and use whatever your
Your mental wiring is what creates your
key to getting the motivation to do the feel that works, to do this. This is great
current body...And your current
appropriate things. training for the mind as well as the body. It
outcomes!
enhances the connection between muscle
When you connect your mind to your heart, and mind, body and spirit.
then you can become unstoppable in your No food has ever jumped into your mouth
goals. Your heart is your passion. without permission. The lack of training or This behaviourism will develop self
movement you have done, was a choice confidence from deep within, as you begin
Passion is a feeling that fuels your too. to master a huge aspect of your inner and
ambition. outer worlds.
Your body accurately reflects your choices.
There is a very good technique that can
help you achieve your goals. It involves Planning and executing is key.
imagery and your imagination. Psychology of rewards
Procrastination...Is the killer. Give yourself praise...Every successful step
Whatever your goal is, you must see the you make. It conditions your mind to keep
thing you want, with you having it, vividly in Your training results will be dramatically doing more. Its the key aspect of hard-
your minds eye. In this case it would be the effected by the rate in which you train your wiring new behaviour.
body you desire. mindset;
Have the attitude that every time you do a
Include in that, the feeling it gives you, and Discipline, and your ability to firstly, turn up, good workout, you are rewarding yourself
how people respond to it. Encourage the then do your best workout that day, is the with good food. By simply having more
mind to believe that it is already done, and most essential element of your training... appreciation for the things we do and have,
you feel awesome about it. And that is down to your mindset the effect it has on you is enhanced.
Not everyone believes in the power of this Most people arent lifting anywhere near Its another way of reinforcing this things
step. Here is the reality check. Everyone close to their maximum, simply because you do, so that it simply becomes part of
who has achieved their goals, and success they havent trained their minds, to focus in you. I would advise you have a chart of all
has used a similar technique. the moment, meaning each set is falling your workouts, and assess yourself each
short of being intense enough to stimulate time.
Invariably, those who reject such things, a growth response
rarely get what they want. This acts as a visible reminder to the time
Talent is also invariably linked to conscious and the quality of effort that you have
Science is revealing fascinating things repetition... invested in yourself. Anything that conveys
about how the mind works, on a daily a progression or improvement should be
basis. What they are farily certain of, is that appreciated.
it is connected to, and receptive to other
minds, via different frequency ranges. Having powerful habits Cheat day, as a reward
Making it more fun so you associate it with Another useful tip, that works for most
The game-changer, is that out of all the pleasure....Thats the way to hard-wire that people, is to reward themselves with 1
millions of possible turns your life can take, habit. Start with altering the mindset first complete cheat day, where they can eat
what you believe, via thoughts you are And cultivating all the factors that promote almost anything they like.
surrounded by or that you feed in, shape the correct state for gains...
the path you take. This is psychologically very powerful, if you
Doing at the body level first is often too have been very good with what you have
late! eaten for the rest of the week. Believe it or
not, going crazy on calories, and even
In the gym, when lifting doing max lifts... certain more junkier food, will have very

8
little negative impact on your system if you

have been applying the 80/20 rule
Everyday is a gift thats EXTRA FUEL
In fact it may have a very positive impact
why they call it the ANYTHING THAT BUILDS YOUR ESTEEM,
WHETHER BY YOUR NUMBERS OR THE
on dieting, and fat loss, as the excessive present. POSITIVE FEEDBACK YOU GET FROM
calories stop the bodies hormones OTHERS MUST BE CHANNELLED INTO
adjusting to diminishing calories. FUEL FOR YOUR MOMENTUM!
Everyday is a chance to be wiser, smarter,
Its a useful trick employed by many faster, and fitter. Its another day to enjoy
shredded guys, that seems counter- that journey!
intuitive, but in truth works, because of how
hormones respond to energy. Also you must reflect and as yourself, did
you make the most of the day?
Do not go out your way to just gorge on
junk food, but relax, and have no guilt for
having that big pizza, and a big slice of
cake.

9
Training
We are what we
repeatedly do. Option 1 Option 2
Excellence, then, is not Getting big, strong and A guy seeking to lose
an act, but a habit. muscular weight fast!!!!
Aristotle
Losing weight fast is one of the easiest
Resistance training transformations you can make, but is also
This is for anyone wanting to put on lots of one of the most destructive methods, mid
All these types of training will yield impressive muscle. Remember, clean muscle building
results when applied correctly with recovery term and especially long term, if you follow
takes time unless you are on peds, so most bad advice out there. This is hamster
and good nutrition. The programs and never fear of getting too big and not
workouts provided here are specifically for wheel most of the health and fitness
noticing. It cant happen. industry wants you on.
novice to intermediate level guys.
For building functional natural size quick, In truth your program will not be to
Good form, discipline, tracking various focus on a training period split, where your
metrics and progressive overload are the dissimilar to the above. More emphasis will
overall yearly training schedule may include be placed on HIIT. Building muscle is critical
game-changers, when stacked, with a the following percentages.
good program, that includes sufficient to burning fat.
recovery and nutrition. Strength 25% (90% 1rpmax*compounds That is because the more muscle you have
lifts) the higher your metabolism, meaning that
Below are the major types of training you
are going to focus on, to improve your you burn more calories during exercise and
Power 15% (max explosive lifts *olympic even rest.
bodies presence and capabilities, as well lifts)
as sharpening the mind.
The quality of your detox and the amount you
Tut 50% (variations on cadence eat will massively determine your reminds.
*compounds and isolation moves) How much you eat, will be determined by
Power tip your tracking, which compares weight,
You can apply some intense cardio, like measurements, and photos.
The training isnt the hard bit. Allocating HIIT for 5-40 minutes, either in separate
time and turning up are what most people sessions or directly after the resistance
struggle with. This is why you will be given The increase of your athletic ability will also
session. You may be better off limiting this, be a sure sign, than you are replacing with
programs you can do at home or the gym. while trying to make the most gains in size.
Allocating time to prepare your food, should muscle mass, just in-case you worry about
actually be a priority in your life, as it what the scales are saying.
sustains your life-force!
Time management You have to apply the cluster of changes.
Types of training: Just watching your weight can actually be
50% On challenging body (training) disastrous. Muscle weighs almost twice as
Bodyweight
Weightlifting much as body fat, meaning that using
50% On active recovery (food and rest) things like your weight or body moss index
Power-lifting
Kettle-bells (BMI) can be very misleading.
Your focus is on getting big, while building
very decent athletic performance. You still It is recommended you either add more
All of these types of training contain various want a great power to weight ratio but
varied mixes of the important factors of HIIT or lower the percentage of your
prioritizing on getting bigger...Using a clean resistance training.
healthy adaptation. bulk style, which is a period your you focus
on dense nutritious high calorie intake.
Strength and power
Hypertrophy (Muscle building focus)
Conditioning
Golden rule
These factors induce the production of the Do not lift heavy with low reps with the
best hormone balance to make you feel same muscle group twice in 48 hours.
better than ever, and more attractive to the Ideally give the bigger muscle groups 72
opposite sex. hours to recover.
Cardio consists of much higher reps, so

recovery is swifter.

10
Option 3 Tracking This will be done by having a log book, or

recording everything on your phone. You
Equipment required should fill in scores for every category on a
daily basis, and review so that you can
Get defined 6 pack A5 book and pen (optional)
Phone
clearly understand what to do the next day.
To be honest, a guy can get a great six Tripod or camera stand This is also extremely important in your
pack by using the same training styles, but Camera or phone being much more self aware! One thing that
making sure that your diet is far more failed Fat callipers you may never hear about this aspect of
in. This is because your calories, and insulin your life, is that it is purely dependant you
levels must be managed to a point that Tracking, will be the most important aspect becoming more connected with your body,
every ounce of energy and nutrition is of your training, guiding all your actions and internal factors, as well as external factors.
allocated to produce an extreme result. movements.
Your log book is your way of recording
You must be fully aware of daily these daily insights, allowing you to review
developments in the following categories. any time you want. Ultimately you will
Very important become your own coach. You will never get
For guys seeking to take their bodies to a 1 the same results without doing this.
whole other level will need to be at the very Strength (weight lifted)
least fully competent at the training styles 2 The only way you can achieve comparable
mentioned, and have a clear understanding Fitness (distance covered) or better results is by employing an elite full
of what and when to eat. 3 time personal trainer. The best trainers will
Flexibility ingrain the right information into their client,
These guys will approach their training in a 4 so that they can achieve almost as good
far more precise manner. Any guys who Speed (speed or rpm on cardio equipment) results by themselves.
strictly embrace the information here, will 5
be approaching this level. Endurance (reps or distance) Do not neglect this area of the training. It
6 can be down during your rest periods,
Growth (measurements and pictures) downtime, or transit, so does not take you
7 any extra time.
Technique (study form and film yourself)
8 In truth, the more connection you make
Body composition (use fat callipers to during each rep, as well as the adaptations
measure certain areas on body, and use taking place, the more you are transforming
visual reference) holistically.
9
Hormones (get tested every few months if It takes the hit and miss element out of
possible) guess work. Its the smart way to train.
10 Anything less is really not doing it properly.
Energy (score out of 10) Lifting is just a small piece of the puzzle, if
11 you want to maximise your time and
Clean calorie requirements (begin to results.
understand how much you need daily)
12 Do this well, and you will be surprised at
Meals (describe the meals) how great the return is for little time
13 development, when you compare it with
Digestion (score out of 10, how good you other things we do in life.
feel after food)
14
Body measurements (use tape measure to
measure specific parts of the body)
15
Weight (weigh yourself first thing and last
thing)
16
Pictures (semi-naked from 6-10 feet away)
17
Confidence (score out of 10)
18
Well-being (score out of 10)
19
Muscle pain (score out of 10)
Copyright
Copyright
2014
2014 Vio
Vio Fazakerley.
fazakerley. All
All rights
rights reserved
reserved worldwide.
worldwide.
11
Resistance Repetition style increase the rest time, if you are not fully
recovered after a minute.
You will be suggested how to vary the
Training
cadence of the rep (each time you lift or You will find the sweet spot, by comparing
make a movement), based on the number your subsequent set. If you cannot quite do
of counts (roughly based on seconds). the same, add a bit more rest time.
Technique For example, spend 1 second lifting/

pushing, and then 2 counts lowering. Also,
Novices will need to get their bodies to a
point, where they are responding more
The most important factor of your lifting, is you dont rest the weight in-between each effectively, but putting in lots of quality
the quality of the reps. Most of the time you rep, even for a split second, and less you are hours. It will come. More experienced
will be focused on more contraction time going for a much heavier weight for low trainers need to listen to their bodies, and
and control, to achieve hypertrophy. reps. use the guidelines for assistance.
Everyones goal as a novice is to build Your typical set, which is the amount of When doing a more moderate weight,
muscle as a priority, but also develop reps you complete consecutively, will around 70-80% of your 1 rep maximum,
strength and power. typically be of 10 repetitions each lasting your rest time should come down to about
about 3 seconds, meaning that your a minute. If you are recovering even faster,
Power lifters and other specific sports will muscles will be engaging for around 30 bring it down. Too much rest will not
have a different emphasis to their seconds non stop, until you reach a point challenge the body enough, at this
programs, as sometimes building more of failure. intensity.
muscle can adversely effect performance.
This technique, requires you to engage you
This is why you will see hundreds of muscles and mind in a particular, which is
different types of workouts, bastardised more conducive to getting pumped and Power cardio (HIIT)
from various sources. building more muscle size. This is great for The cardio aspect of your training will be
a large percentage of your training, but you focused on far less than in some programs,
For you, building muscle, using good shouldnt do it exclusively. where the emphasis is to try and burn fat by
technique, while working on the various lots of vigorous movement.
range of lifts, will get you great results, that Your body as a whole, needs to be exposed
last. to other levels of intensity and movement This in actual fact isnt the best way to get
patterns to develop, so that it is more the body 99% of you want. It is still important
As a novice of even an intermediate trainer, functional and dynamic. to have an element of training, for focused
attempting ultra advanced lifts, against a on pushing the heart, without tearing up the
clock, with diminishing form, will invariably Without going to deep into all the science muscle like resistance training does.
result in snap action, injuries, and setbacks. behind training styles, the main thing you
must understand, is how to fully focus on The style of cardio you will suggested, is far
You never, ever want to get injured in the each repetition, and then each set. more intense than most people are used.
gym, unless you are a highly paid athlete, There are more and more research papers
who has no choice but go all out, and risk it. When you enter the more limit power and confirming, that pushing yourself hard in
strength based portions of your workout short burst has far more benefits than
100% Of his time and effort may be devoted plans, your focus is on giving each rep moving moderately for extended periods.
to such training and competition, so there is everything you have particularly, to lift or
no comparison between them and average move it, and less emphasis on returning it There are many reasons for this, but for now,
joes, holding down day jobsetc. to its starting position. You must still be just trust that intense training methods are
mindful to have some control though. better for sculpting a more aesthetically
The more solid your technique from the pleasing body as well as one that is useful
outset, and the more experienced you and fit.
become, the more risks you can take in the
gym which are highly calculated. Rests between reps The key to this style of cardio, is to use
Your rest time, in-between, will be moves, that involve more musculature,
Until you get to this level, simply follow important too, as this will have an impact requiring more oxygen and heart activity, to
these guidelines, and listen to your body. on what you can lift the next set. If you are accomplish anything between 20-30
You must pay attention to your form, and not sufficiently recovered, then the seconds of intensity, before resting or
which muscles are being engaged, using a subsequent sets, may not be as beneficial. switching to a new move, or equal or usually
mirror whenever possible. lesser intensity.
The general rule to follow is that, the
The more consciously aware you become heavier the weight and the lower the reps, The fat burning potential, and overall
of each rep, the more fibres you activate, the longer the rest you will need, because conditioning roi, is far far higher than
and the better the connection you make of the increase taxation on the body. conventional steady cardio methods. It
with your body and your mind. doesnt make sense to do what most people
For example, if you are an intermediate, you may see on the treadmill, or out jogging
Another thing that rarely gets mentioned, is and you are doing the dead-lift for 5 reps, doespecially as they never seem to
that the quality of your cardio training, and struggling to get another one with change shape.
which is things like running, sprinting, good form, you will need anything between
jumping, etc, is dependant on the quality of 3-5 minutes rest until you attempt a set of There are many scientific reasons, why HIIT
your strength training, which improves similar quality. (high intensity interval training) is the
muscular performance. preferred choice. It will also combine better
If you are a real novice, you may find that with your resistance training, whereas steady
doing 5 reps of a strict press-up, may take cardio may negatively impact your results.
you to failure. Treat that as heavy, and

12
There may be all sorts of reasons for this, but

it would seem largely, that our biochemistry,
Training factors Progressive overload
has evolved based on shorter bursts of Your ultimate results will dependant on all the You will soon learn by your tracking, what is
medium to intense activity, so it adapts more factors mentioned above, as well as working, and how hard to push yourself.
favourably in these conditions. consistency and discipline. There is no Ideally, you want to be tracking positive
workout, diet, or move that gets you the developments, and increases in performance,
The most extreme versions of this style is results, independent of tracking, good form, every session.
something called tabata. Tabata training has and technique.
taken off in recent years, it is doesnt require Reviewing your previous workout, will give
much time to get decent results, especially if A a novice and even an intermediate, there is you a target to beat the next time. If you take
conditioning is your goal. Created by izumi no use in following a program that suggest 3 care of all the factors, you will see progressive
tabata, the tabata protocol is simply the best sets of 10 reps of the bench press, if you have overload, which is another way of saying a
supra-aerobic cardio workout every shoddy form, no conscious awareness inside step in the right direction to the desired goal.
discovered. each rep, and a bad diet, lacking in nutrition,
particularly protein foods.
The rate of increase in This is why so much of what you are being
Next level training
v02max is one of the shown here is how to take care of all the
factors that in combination produce real
Those of you interested in taking your training
to the next level, an almost more professional
highest ever reported. results. In the beginning it may all seem
overwhelming for a novice, and even
attitude must be observed. Getting better
results than 80-95% of the population just
Izumi tabata, japan someone with some experience. requires following the guidelines provided
before.
In reality, it is just what is required, to be
Many trainers may advertise 30 minute boot-
optimal. How can you believe that you can be To be in the top 5% requires an extra 2 gears,
camps, but in truth, if you are doing them
optimal without some sort of investment of as every detail counts.
properly, you only need 5 minutes.
time and decision making. Thats a ludicrous This is when you really must up your
notion. bodyfoodhealth iq. Counting calories,
This is because for 20 seconds you will be
Also, do not be pushed by others into thinking balancing macros and consistent tracking is
using a specific exercise move, that hits your
its all about the pain, for gain, or that you can vital, to force the body to excel at its muscle
whole body hard, and pushes your heart, so
get better results, doing some crazy new building and fat stripping capabilities.
that the 10 second rest between sets is the
never before seen workout plan.
minimum time that you can adequately
You can only seriously consider this level of
recover, to continue at your highest intensity.
The truth, is, the better you understand the training once you have grasped how to
effects of resistance training, and how your implement the fundamentals of tracking your
You will only need to do 4 minutes of this kind
body responds to it, and nutrition, the better results, and modifying your diet and training
of work to get great results. This workout is
your results will get. This requires you to be in accordingly.
great when you have little time in the day, and
learning mode, as well as disciplined and
can jack up your conditioning and fat burning,
consistent.
when added to the end of your workouts.

13
Truths & myths

As of 2014... trouble absorbing them.
There are a ton of different tricks to
Shocking truths Most protein shakes and weight gain
shakes are full of fillers and sweeteners.
manipulate weight-gain or weight-loss,
from peds, food, lighting and photoshop...
60 % Of adults in west overweight. So dont get hoodwinked.
Muscle weighs almost twice as much as
50% Of western children are overweight. body fat. You will be lucky to put on 12-20 pounds of
clean muscle in one year even if you trained
There is no one diet that fits all...Ever...And like a bowse.
there never will be.
Dark truths Thats still impressive...But lets get real.
$450 Billion are spent on drugs a year. One out of 2 people die from generally
easily preventable or treatable heart
$100-200 Billion is spent on junk food in us diseaseeven though it was virtually
alone, and the rest of the world is catching unknown just over 100 years ago.
up.
One out of 3 people die of cancer.
Food has changed more in 40 years than
40,000 years. Diabetes was very rare until recently, but is
becoming raging epidemic.
Alarming truths Alzheimers is expected to triple in future

years.
Despite 1000s of books written on health
and fitness people are more and more
confused.
Myths
Many of them are written from a All fat is bad.
perspective of one persons experience
without taking into consideration we are all Running long distances is great for long
unique. term fat-loss.
Most people in the western world are You dont need much protein
completely out of balance. Meat is bad for your heart.
Most people in the western world are Cholesterol is bad for you.
constantly trying to paper over the cracks.
3 Litres of water a day is too much.
Many people are exercising more, but they
are not losing weight, because they are
following bad advice.
Reality check
Many of the most freakish physiques that
we constantly see in the media, are built
Surprising truths with the aid of performance enhancing
Most fats found in food are actually very drugs (peds) like anabolic steroids, from
good for you. olympians, to hollywood stars.
Endocrine-disrupting chemicals like BPA, You are best avoiding them, as the long
that mess up our natural weight term effects can be very damaging,
management hormones, from plastics, especially when not used without expert
cans, and even tap water, are one of the supervision.
biggest contributing factors to the obesity
problem. Most of the ultra shredded cover models
you see on magazines represent less than
Processed sugar is added to everything 1% of the population and are often training
from bread, to sweets, and to fast food, full time, and promoting fat burner and
despite it being one of the biggest cause of protein shakes for a living.
weight-gain.
Also, dont believe all the wild claims of
Most supplements on the market are not of guys promoting products that can promise
a high quality, meaning your body has putting on 30 to 40 pounds of rock hard
muscle in a few months.

14
Body-health IQ:
Knowing is not enough: So what is the best way from nature.
2.
we must apply. Willing is to lose fat? Strawberries are full of vitamins...For a day
or 2.
not enough: we must Eating good natural food and exercise. This
exercise should be in effective doses. If you 3.
do. have less time, then increase the intensity.
If you are prepared to be more active all
If they are not organic, they are probably
sprayed with bug killer. Your digestive
Bruce lee day, then you will get results, especially system is full of bugs that help you absorb
with a diet minus sugar and bad fats and food...So if you want a mass slaughter on
Raising your awareness of the low in carbs. your hands...And another strip torn off your
fundamentals will massively shift your immune system and your ability to be at
attitude to this area of your life. I will be If you want extraordinary results, then your your peak...Chow down!
very empowering for positive change too. diet should be precise and the exercise you
do should be geared towards getting a You can find further information on
Understanding the dangers of dieting and particular hormone response. Something freshness and organic food on the site. As
not exercising, to your health, body like weight training or kettle-bells is great for whats real and whats processed food...
composition and mental health. for this. Engage your brain. Its not difficult to tell
the difference!
Armed with the fundamentals, you can now
Starvation diet allocate your time and energy with the
Diet basics
things and activities that give you the
Starving to lose fat means you will lose biggest bang for your buck.
weight, but not necessarily fat. Your body
will go into emergency mode, and start
eating muscles as energy, and all the Must dos:
millions of cells that need replacing
everyday create disarray. Food/health Prepare several meals at once
Eat more regularly
iq:
Your body has no choice but to cannibalize Monitor your calories
itself, based on its survival hierarchy, Chew more
breaking down the least important parts Prioritize on natural protein sources
first to preserve your heart, lungs and brain. Enjoy your food
Being smarter about Eat clean as much as possible
nutrition
Not exercising Dont dos:
Your body takes it for granted that you will In the same way, you take care of details in
be moving most of the day, as it had other areas of your life to create a desirable Dont eat carbs 6 hours before bed
evolved for no other reason. In-fact its outcome...You must apply the same Dont drink liquid during eating
natural detox system, the lymph, requires standards...To fuelling cellular regrowth and Dont overcook food
movement and muscle contraction or it boosting your life-force! Dont eat food during an mma fight, or
cannot work. exciting sports spectacle...As the wrong
Basic criteria for high grade nutrition: hormones will be stimulated. Your mind
The idea that exercise is something we 1. doesnt know the difference between
have to add to our lifestyle is ridiculous, Is it real or processed? Generally, the less watching a fight and being in one, so your
and a symptom of a very low body iq. something looks like a direct product of natural reaction will prepare you for fight or
nature, the less goodness it will have. flight, removing all the blood from the
Exercising is the only other alternative to 2. digestive tract.
actually be as active as we can be, in order Is it fresh? The less fresh the less nutrition,
to detox, and oxygenate, as well as as food is removed from its lifeline to
produce a need to maintain a healthy body nature, to arrive in your stores.
composition that keeps you able and 3.
youthful. Is it sprayed with pesticide/herbicide? This
stuff is basically a slightly weaker version of
fly-spray. You do not need to be told why
this is not needed in your body!!!!
The deadly duo
Starvation dieting and not exercising will Start with these 3.
compound all the negative effects above.
Should you starve diet and exercise? Of Apply this to strawberries.
course not.
1.
Strawberries clearly look like something

15
Bond body
Daniel craig was instructed to beef up for
the character. She said that while he
THE BOND BODY, NOW
retained some of the humour essential to STANDS FOR A MAN
the part, he was a James Bond for today.
I also think he feels like a bond who could WHO;
kill a man, dame Judi told novembers A)
issue of GQ magazine. LOOKS GREAT IN A FITTED TUXEDO
That was a conscious decision, really...
B)
WHEN HE RIPS OF THE TUX, HE LOOKS
THIS IS WHY YOU WILL LIKE HE COULD FLIP A CAR, WRESTLE
BE SHOWN HOW TO AN ALLIGATOR, SPRINT AFTER AN
ENEMY AGENT FOR A MILE, THEN RIP
FOCUS ON BUILDING A HIS HEAD OF, BEFORE PULLING YOUR
ROCK HARD PHYSIQUE GIRLFRIEND AND GIVING HER
MULTIPLE ORGASMS.
WORTHY OF BOND
STATUS C)
IS OPTIMISED FOR DURABILITY AND
SHARP REFLEXES.
Perhaps the most famous body of all time
is arnold schwarzeneggers. It is not the
His look is also, much closer to what
most sexy according to most women
women find sexy on a primal level. If you
though.
look at how alpha males or the best
physical examples, throughout human
Without a doubt, the shredded look brad
history has been depicted, they looked
pitt flaunted in fight club, or the slightly
predictability similar.
more rugged and dangerous look daniel
craig sported in his first bond film, caused
That is because they didnt have access to
the biggest ripple among female fans all
ped...Performance enhancing drugs, like
over the world.
steroids, and growth hormone injections,
that most hollywood, professional strength
Quote and explanation from one of his
sports, and fitness personalities use all the
interviews after the movies release.
time!
I want to look like I

Our goal as men, seeking to be more alpha,
could kill a man and generate more impact with our
physicality is to convey similar things as the
bond body conveys, but also feel great
When preparing for casino royale, Daniel
inside and out.
Craig, aged 40 by the way, discussed with
his trainer, the look he wanted, so he
Health and longevity are just as important
actually looked like a real life action man
to most guys, seeking to optimise their
you would see with front-line sas, with
lifestyles and attractiveness to the opposite
immense physical capability, as opposed to
sex.
a pumped up over-sculpted body-builder,
scoffing all-sorts of peds, to get that
This type of training will also enhance your
unnatural hyper shredded look.
masculinity, by maximising your
testosterone. If you are not waking up with
a boner every morning, yours may be lower
than it should be. You will also have far
better sexual stamina.
The diet, will also dramatically increase

your sexual performance, by boosting your
testosterone. Most peoples diets, as well
as environmental factors actually lower
your testosterone.

16
Nutrition
Those who think they
have no time for healthy Regular Intermittent
eating will sooner or
later have to find the
feeding fasting
time for illness.
Based on optimal diet plans, developed by
nutrition science, to maximise body
building. If you are seeking to bulk or size
protocol 1
- Edward stanley
up - Best applied to high calorie intake. If you are seeking to burn more fat and still
build muscle mass. Best applied to medium
Customize your diet and Generally feeding every 2-3 hours, which calorie intake.
equates to between 5 - 6 meals a day
training to the (including snacks) Prime reason;
individuals unique needs To train the body to utilize fat as the primary
Prime reason energy source
To allow for the most calories absorbed
16 Hour feeding window (begins straight 3-5 Times a week for 10 week cycles,
Regardless of what diet or nutrition
after waking) breaking for 1-2 weeks to detox and
program you follow, your body and health is
cleanse.
the result of your action. Virtually every
8 Hours fasted
atom in your body is a result of what you
8 Hour feeding window (begins 1-3 hours
have put in your mouth. The rate of which
Best training style: after waking).
we either give it what it needs or starve it of
Heavy lifting / HIIT 20-40 minutes
what it needs, massively influences its
16 Hours fasted.
state of health.
Best training time:
Between 3 - 6 hours of waking for optimal Additional tip:
All the different eating ideas suggested
hormonal response During fast period drink more water to stop
here, will be based on what most humans
hunger, and sip on a supergreens drink
through evolution thrived from. You will also
be suggested various quality supplements,
Best training style:
to fill the gaps, in the nutritional profiles of
HIIT (20-30 minutes)
those foods.
Best training time:
That is because, in the modern world, most
First thing in the morning for optimal
soils, that support the food chain are less
hormonal response
nutritious than ever, from bad farming, and
an environment full of toxins. Bear in mind
that, not all meat is equal. Also bear in mind
that not all supplements are equal. Far from
it.
As for most of the food supply, you are

generally looking at inferior food, lacking in
nutrients and overloaded with sugars,
toxins and chemicals.
Depending on your goals, you are going to

be recommended two main style of eating
to support your higher intensity (HIIT)
training, to keep things relatively simple...
Especially if you are a novice.

17
Diet plans
increases the bodies ability to heal itself,
Protein detox, and prevent disease.
There are millions of diets out there on the The building blocks to muscle and provide
market. Most are based on lies and blocks for thousands of other bodily
gimmicks. It can get very confusing. For functions. Fuel
this program we are going to keep things This is your preferred fuel source, except
very simple. Proteins do 55,000 different things in the for your post-workout meal.
body. Primary source of protein must be
The diet we prescribe for you here is proven natural and clean, as they are what we are
and perfect for gaining muscle and calling power foods.
stripping fat in a very healthy way, while Rocket fuel
using an intense exercise. Do not make the Generally it is recommended by elite sports The foods that provide us with the most
mistake of comparing this diet to a so nutritionists, that you need at least 1g energy are carbs, sugars and fats.
called health or weight-loss diets. protein per pound of body-weight per day
to maintain and begin to build any muscle.
In truth, your diet must support the If you weigh 70kg/155lbs, thats 155g The combination of the training and the
demands placed on your body....Or protein per day. diet, is to increase the production of all the
something has to give. For this intense hormones that make you more healthy,
program, you must do the following. Dont make protein only, your focus on vital, masculine and energized. You also
sizing up with heavy weights. Focus on need elements of your diet, to reduce
Adequately fuel the workout. protein foods, like wild salmon! certain hormones that hamper supreme
Replace lost nutrients. results.
Supply much more protein for repair and Wild salmon is packed with protein and
growth. tons of other nutrients, including good fats/ All the whole foods listed below, when
Increase vitamins, minerals and enzymes to oils. Eggs, chicken are very similar, with organic, fresh, and not over cooked, will
support. packed nutrient profiles. You can boost have the best impact on your goals.
with hemp, or quality whey. Remember, whole foods, are mainly foods
The easiest way to implement this diet ...Is that have not been tampered with, meaning
to empty your cupboard and start from Just focusing on such foods balanced with they retain all their powerful nutritional
scratch. lots of veg, some fruit...And some carbs in quality, that nature provided.
form of rice, oats or quinoa, then you are
providing the body all the nutrients it needs Many of these foods contain zinc, vitamins
You must prioritize diet to grow and stay healthy! a, b, c and e, iron, cholesterol and iodine,
that all contribute to a better body and
Nutrient dense. Bigger bang for your mind. This kind of diet is also conducive to
buck. You would be far better off eating Power foods having a much better sex drive and libido.
slightly less food that is organic and fresh Power foods really are the key to building
too, than lots of cheap stuff, that tends to Oysters are particularly famous for being an
muscle and burning fat. A clean food that is aphrodisiac because of their high levels of
be nutrient deficient and loaded with packed full of vital nutrients for getting big
chemicals. That is just false economy. zinc, which help boost testosterone,
and ripped. especially in combination with the other
Macro nutrients are the molecules that you foods mentioned here.
These vital nutrients include protein and
primarily need for energy and growth good fats. *Clean means, highly bio-
available fresh, lean, and unprocessed or Grass-fed beef
Your diet must consist of these elements. covered in herbicide, pesticide. Oysters,
Legumes
Power foods A great example of this is grass fed beef. A Poultry
bad example is cheap beef. There is a big Spinach
Packed with natural nutrients and good
difference between them. Grass fed beef is Eggs
calories, especially protein, that build the
packed full other nutrients, including lots of Avocado
body.
protein, iron, vitamins and other powerful Garlic
nutrients. Sweet potatoes
Super foods Shellfish
Eggs, whole, are packed full of protein and Broccoli
packed with nutrients, especially that
a whole array of nutrients. When you have a Cabbage
optimize digestion and health.
mega diet..You only need supplement to
boost your intake, and not replace your
Rocket fuel intake!
Energy dense foods, to keep you going You are what you do,
longer. Getting strong and vital, and living as an
average joe, are two completely different
think, eat & drink!
states, with totally different needs. Red eye Every 35 days your skin, the bodies biggest
Supplements kidney beans are packed full of good organ, replaces itself, and your liver (your
To fill in the nutritional gaps, so you dont things, including fibre, protein and carbs. most vital for health) in about a month.
have to eat so much solid food. These organs, as well as everything else in
your body make new cells, with the food
you eat, and the way they are metabolised
Super food is effected by your thoughts. Your thoughts
Is generally full of phyto nutrients, that also influence how you eat. How you move,

18
and whether your stimulate hormonal 2.5G, carbs: 1g, protein: 0g illness, and health issues...That most
production dramatically changes how you average people get.
perceive and interact with the world. Black olives - medium (generic)
Without adequate clean water, none of the Serving size: 12 olives, calories: 25, fat: Cut right down on sugar! Processed
above works like how it should. 7.5G, carbs: 1g, protein: 0g sugars the worst. Even substitutes like
agave syrup and xylitol are a no-no.
Nutritional value Carbs Believe it or not, most fruits are not good
for getting big and ripped. The excess of
These are the basic nutritional values within Banana (fruit) sugars (rocket fuel) in your bloodstream not
the calorie content of some of the foods Serving size: 1 medium, calories: 90, fat: only over activates yours insulin, making
you want to include in your diet. 0g, carbs: 27g, protein: 1.3G you are fat storing machine...It also ages
you...And shuts down your immune system.
If you are training, high calorie food is Steamed pure basmati rice (tilda)
good, so that you are getting enough to Serving size: 125 g, calories: 200, fat: 3.3G, We do not need fruit...Despite the well
recover and repair. carbs: 38.4G, protein: 4.4G meaning myth of eating your fruit and veg.
Saying that, fruit is a great source of raw
Within all these foods are a huge spectrum Quinoa, cooked (organic) nutrients, and amazingly convenient as a
of vitamins and minerals vital for health. Serving size: 1 cup, calories: 188, fat: 3g, snack. Just dont overdo it.
carbs: 35g, protein: 7g
The veg is very low calorie, but overloaded If you are building a powerful and
with micro-nutrients and enzymes, that are Oatmeal quick rolled oats (oatmeal) aesthetically pleasing body, then you
essential to a balanced diet. Being lower Serving size: 1 cup, calories: 420, fat: 7.5G, should eliminate all processed sugar &
calorie, it means that you can have tons of carbs: 75g, protein: 12g sweeteners, and even well thought of
the stuff. sugars like agave syrup and xylitol, as well
90% of all fruit from your diet. You need
Veg fruit like you need carbs.
Protein Steamed (broccoli) Only when you require rocket fuel for
Eggs - poached (whole egg) (generic) Serving size: 1/2 cup chopped, calories: 27, intense activity. We have evolved perfectly
Serving size: 1 large, calories: 74, fat: 5g, fat: 0.4G, carbs: 6g, protein: 2g over millions of years without fruit (9-12
carbs: 0.5G, protein: 7g months of the year.
Carrots - raw (generic)
Boneless//skinless (chicken breast 99% fat Serving size: 1 cup, chopped, calories: They are naturally summer foods only) and
free) 52.5, Fat: 0.3G, carbs: 12.3G, protein: 1.2G carbs. Non intense activity does not require
Serving size: 1 fillet, calories: 150, fat: 1.5G, sugar. Your diet should always match the
carbs: 0g, protein: 31g Spinach (raw) demands you place on your system.
Serving size: 56g, chopped, calories: 8, fat:
Salmon 0.3G, carbs: 1g, protein: 1g Your sugar consumption should only match
Serving size: 1/2 fillet, calories: 367, fat: your activity levels. Otherwise, stay away
22g, carbs: 0.5G, protein: 39g unless you want to store more fat, age
What is glycemic index? faster and weaken your immune system. All
fast food has sugar in it, whether it is called
Glycemic index or gi index is a ranking of
Good fats carbohydrates on a scale from 0 to 100
sugar, aspartame, or the devils glue...High
fructose corn syrup.
Whole (avocado) according to the extent to which they raise
Serving size: 1 avocado, calories: 125, fat: blood sugar levels. Mix that with MSG, and GMO
22.5G, carbs: 15g, protein: 1.5 contamination, and you are gonna get as
It measures how much your blood glucose plump as a porky pig, and a reduction in iq,
Medium (avocado) increases after eating. Low glycemic index that might make you dribble from the
Serving size: 1 gram, calories: 50, fat: 4.5G, index food (less than 55) produce small rise mouth with a blank expression like a trailer
carbs: 3g, protein: 0g in blood sugar and insulin level. park hick.
Nuts - almonds (generic) Generally, the diet prescribed here in

Serving size: 1 cup, ground, calories: 549.1, tandem with the training will yield great
Fat: 48.1G, carbs: 18.8G, protein: 20.2G results, without being to concerned about Changing from
this. The more you dial in the training to get mainstream diet to
extreme results, the more and more
Cashews (nuts) selective you may have to be with your diet fruitarian diet
Serving size: 10 nuts, calories: 70, fat: 7g, Beware, that for a short period, eating an
carbs: 5g, protein: 2g excess of fruit may produce positive results
Sugar free! in the beginning, if you have just swapped
a low nutrition diet for more fruit and veg.
Government rda and health parameters are
Oils only based on average, of an average cross
By you will be gradually switching your
body chemistry up for something less
Extra virgin olive oil section of society. Its a rough guideline. If optimal.
Serving size: 1 tbsp (15ml), calories: 120, you want average results then follow these
fat: 14g, carbs: 0g, protein: 0g as closely as possible. Problems commonly linked with excess
sugar, which is in most mainstream foods,
Green olives pitted-medium In-fact, stick to the food pyramid. You will and even hidden in other foods that you will
Serving size: 5 olives, calories: 25, fat: be guaranteed to get average results, be surprised by

19
Problems with Burger and fries for every function in your body, especially
transmitting thoughts. Notice how stupid
excess sugar Looking for a fastfood restaurant (loose you get when you are drunk, which is in the
term), queueing, making order...Repeating range of 3-10% dehydration.
Suppresses the immune system.
it...Then deciding whether you want it
Causes a decrease in insulin sensitivity.
maxed...Then waiting...Counting the spots There are now thing that filter water from air
Can decrease growth hormone.
on the till attendants face...Then getting called atmos water. Also, the better brands
Can interfere with the absorption of protein.
tray of food, before instinctively noticing of bottled water are always better than tap
Upsets the mineral relationships in the
how different the meal looks from the water, which is full of various chemicals as
body.
adverts...Then applying sauces...Before well as oestrogen, that negatively effect
Lowers the enzymes ability to function.
piling into your face. your hormonal balance.
Is enemy #1 of the bowel movement.
Can increase the bodys fluid retention. Time taken: 5-15 mins
Can cause headaches, including migraine.
Can cause free radicals and oxidative Pros: stops your hunger for maybe an hour, Carb myth
stress. but probably less nutrition than the Human beings actually dont need what we
Causes copper deficiency. packaging. tend to call carbs. In-fact they dont even
Can cause hormonal imbalance; some
need fruit. Think about it. How long has fruit
hormones become under active and others Cons: been growing in winter in most regions of
become over-active. Your insulin is spiked due to excess sugars, the world?
Causes food allergies. and your stress hormone raised due to the
Can contribute to diabetes. MSG and other ingredients your body has Fruits when fresh and seasonal are loaded
Can increase the amount of liver fat. no need for. with vitamins, but most that you buy are
Interferes with absorption of calcium and
strongly depleted. Fresh vegetables have a
magnesium. The MSG will actually lower you iq by wider spectrum of nutrients and are loaded
Raises the level of a neurotransmitters: several points for at least a few hours. with phyto nutrients.
dopamine, serotonin, and norepinephrine.
Can produce an acidic digestive tract. Your body will also struggle to digest most These are vital in the modern diet, as our
Can cause premature aging. of it, leaving lumps of yucky food rotting in environment is 1000s of times more
Can cause tooth decay. your gut for ages. contaminated than ever, and the food
Contributes to obesity
supply, more nutrient deficient than ever.
Fast food is great! Other great nutrient Try 2-3 days without so called carbs...And
replace with more protein rich foods and
Lets clarify this by all getting on the same dense fast food good fats, like avocado and coconut oil...
page. This requires using the correct Just to prove to yourself you wont grind to
terminology. Its time to re-wire the mind Banana a halt.
and raise your body and health iq for Apple
supreme health success. A healthier body, Nuts On this program, generally see carbs as
a healthier mind...And vice versa! Avocado (cut into halves and use spoon) rocket fuel for the intense workouts and
Olives limit to 2 hours before...And 2 hours after...
What you may class as fast food, is Super greens shake But generally not inside the 6 hour non
actually fat food. In fact, junk is a more Quality whey shake carb window before bed.
accurate term than food. Food should
mean pure nutrition. It doesnt matter that There are no excuses. We all have the same
advertisers have co-opted our language to 24 hours to play with. If you are pressed for Must haves!
sell us junk. time, thats when you need to be more
Coconut oil
organised. Packing some food into your
Coconut oil is amazing and a must for your
Lets look at this. Which of these two meals bag, saves you time and most importantly
diet. It contains saturated fat, and lauric
is faster? Get a stop watch out on this! saves your health.
acid and is anti bacterial. Its great to cook
with, as well as good for your skin!
A:
H20 (Water) Dont worry about saturated fat, particularly
Almonds and banana 90% Of water supplies have been tested when sourced from this stuff. If you eat
Grabbing a handful of almonds and a and the whole supply has pharmaceutical clean, as per the suggestions here, you will
banana from your bag...And munching drugs in it. Thats on top of the chemicals not have a concern. By the way, half of
immediately...No matter where you are. like fluoride and chlorine. Both known to brain is full of saturated fat cholesterol and
lower iq. 11% of brain omega 6.
Time taken: negligible
You need to wake up and smell the coffee... The medium chain fatty acids (mcts) in
Pros: maximum bio-available nutrition, Ditch the coffee (tap water and caffeine, coconut oil are also potentially great for
including protein, vitamins and minerals, sugar and cow puss we call milk) and get helping you burn fat! In short, this food is
good fats and potasium. our heads around the importance of water so good, you would be crazy not to include
and sourcing clean filtered H20, as you are it in your everyday diet.
Cons: what do you do with the banana 70-80% of the stuff!!!!
skin? Sprouted broccoli
Think about it this way. If you are 10 stone Sprouted broccoli is proven to be 48 times
and were completely dehydrated...You more powerful than broccoli itself, and over
400 controlled case studies. Its a true
B: would fit on a dinner plate. Water is needed
super-food overloaded with phyto nutrients

20
with amazing healing and restoring least 50,000 different foods on the market. breakfast and listening to something
properties. If you can get some or grow There is simply not enough time in life to educational or entertaining.
your own from seeds, sprinkle on every discuss all the pros and cons of those
plate with salad or veg. foods, but to simplify it, most are depleted You are worth it. Eat what your body needs,
in nutrition or full of additives or processed move, get sunshine, have fun and you will
too much. find it incredibly hard to get ill. Your immune
Avoid! Consider this...Do you think grass feed beef
system will be too strong.
Avoid eating anything with any chemicals is good for gains? Do you actually know the
like additives and excitotoxins in them.
Especially the main culprits of problems in
difference between mcdonalds fries and
potatoes?
When diet is wrong,
human health, listed below. medicine is of no use.
All junk food and most cheaper mainstream
Do you actually know the ingredients of a
soda, let alone a mars bar. Even a simple When diet is correct
food contains some or all of these
offenders...Which contribute to illness,
pie, cake, or fruit bar, is full of stuff you
dont know about.
medicine is of no need.
lethargy and obesity. Ancient ayurvedic proverb
The bottom line is, if you want to use your
1 body to experiment whether you can get as
Aspartame good results eating stuff we dont suggest, Useful sites
2 then be our guest. www.nutritiondata.self.com
Bha and bht www.myfitnesspal.com
3 The odds are you will be wasting your time. www.caloriecount.about.com
High fructose corn syrup It is no coincidence that eating the small
4 range of foods for optimal results while *Though these sites are great references for
Sodium nitrite training are the very foods that benefit caloric information and general health and
5 health too. nutrition information, do not mix the basic
Mono sodium glutamate (MSG) principles up, as they diet plan designed
Its just the ratios that change. I.E. For most here for you is very specific to this training
Food additives that always contain MSG people going vegan for more than a year program.
Mono-sodium glutamate will be detrimental, but for some, they can
Hydrolyzed vegetable protein last 10 years, or maybe a lifetime. It
Hydrolyzed protein depends on your genes, the length of your
Hydrolyzed plant protein digestive system and activity level.
Plant protein extract
Sodium caseinate Forcing your body to adapt and grow
Calcium caseinate requires much higher ratios of particular
Yeast extract macro-nutrients...And higher amounts of
Textured protein (including tvp) nutrition generally.
Autolyzed yeast
Hydrolyzed oat flour A small fraction of people have gotten
Corn oil results by not following these principles.
Ultimately you have to figure by your results
and gaining body and self mastery to
Throw away the maximise your gains and health.
microwave By applying the tracking system to you

activity, you will get a far more accurate
From the conclusions of the swiss, russian
measure of what works for you and what
and german scientific clinical studies,
doesnt. We are all unique individuals, all at
microwaves create all sorts of problems in
different places on our personal health and
your system from creating cancerous free
fitness journeys.
radicals, to shutting down efficient hormone
production.
The feedback from the tracking will indicate
to you whether you need to increase or
Generally, dont eat white stuff, like
decrease the amounts of food.
bread, and sugar unless you want to get
fatter.
Essentially, having a varied diet, only using
well sourced fresh and ideally organic foods
based on the meal-plans we suggest, as
Conclusion well as high quality supplements, only to fill
in the gaps, if you find it hard to cook and
The nutrition and diet plans in this program
prepare all the time.
are the ones that get you the best results
when training. If they havent been
This does mean that you will have to invest
mentioned, there is generally a very good
some time everyday, in preparing food.
reason.
Think of it this way. We used to have to
hunt and gather for food every day.
It is best to keep your diet and program
simple and focus on the small amount of
Now you only need about 45 minutes in the
things that work for your gains & health.
mornings to prepare yours whilst having
If you havent noticed already, there are at

21
Supplements
Supplements are just that. Something to Even if you had a very good clean diet, it Highly recommended
supplement the diet. Not replace it. The would be extremely hard to fulfil all your (from the highest quality companies):
trouble is, which ones out of the millions nutritional needs. Quality supplements fill in Vitamin C
that are on the market should you take? the gaps, keeping your body in a prime Vitamin D
anabolic state. The state of regeneration Vitamin E
In reality, supplements are like anything in and growth. Calcium
life. The quality can drastically vary Glucosomine
depending on various factors. One The supplements recommended by us, are Zinc
companies vitamin c product will be far less highly rated, and have gone through Magnesium
ineffective and bio-available than anothers. thousands of quality tests. At least 90%
that are on the market, are allegedly of a Whey Protein
The number one choice would be to obtain sub standard, produced by sub standard Hemp Protein
all your organically grown food fresh from manufacturing techniques and bypass any
the land. The trouble is, the quality of all stringent quality tests. Supergreens
food, even from the land, has declined in Chlorophyll
the last century. The right stack of supplements are superb Probiotics
for both convenience, and as a cost
This is due to poorer soils, and a variety of effective way to feed your body all the vital
bad farming practices, particularly pushed nutrients it needs.
by the major corporate organisations
focussed on bigger profits.

22
Detox
Detox What does a detox involve?
A detox will involve abstaining from certain
The more strict you are the better your long
term results.
Informal foods and activities, as well as eating and
Noun drinking specific thinks that enhance the 1-3 Weeks 100% clean detox is 1000%
process. Adding particular activities will more powerful than a 50% detox for 1-3
A process or period of increase the benefits too. months.
time in which one Doing it this way, sets you up for absorbing
abstains from or rids the A basic kick-start detox maximum nutrition. The nature of the
training in this system, as forces you to fire
body of toxic or (to be done before up your natural detoxing systems, by lymph
unhealthy substances; starting an intense movement and lots of sweating, without

flooding you with cortisol.
detoxification. program)
Very over weight Detox method 1
3-4 Weeks detox 5 Things to avoid during detox, like your life
Why detox? depended on it (also the 5 things to avoid,
In the modern world there are now 1000s A bit overweight like all your health and muscle gains
and 1000s of toxins that we are constantly 1-2 Weeks detox depended on it)
exposed to, that previous generations were 1. MSG
not. Average 2. Aspartame
1 Week detox 3. High fructose corn syrup
It is virtually impossible not to ingest them 4. Agave nectar
via, food, the air, and water. They can even Another way of thinking about it, is as a 5. Artificial food colouring
seep through the skin. This is why it is service. See your body as a ferrari, and you
extremely important to eat the right foods, are servicing the ferrari. Ps, they are in 90% of mainstream foods!
that cleanse your body, as well as doing That s why we do the opposite to what the
some form of a detox. If you had a ferrari, you wouldnt dream of mainstream do. Have you seen them
not getting it serviced every-time you lately?!?! That is why the diet plans you will
A lot of successful and wealthy people will clocked decent mileage. be suggested for your training will exclude
do detoxes and cleanse, several times a a lot of foods.
year, without fail. The accumulation of gunk reduces your
nutrient absorption, causing deficiencies Please note, that just because you have
Someone with a lot of excess weight, will and a feeling of lack, you may gave a 10 done a detox, it doesnt mean that you can
often have the most dramatic results, as different names. just eat any old junk afterwards. Your
there bodies are often loaded with toxic general lifestyle should be applying
crap, that lowers their energy and mood. These are all really just varying degrees of detoxing principles, to reasonably maintain
one signal...So think of it as the indicator your gains, and even accelerate them.
All people, even those who are in good flashing on the dashboard. The worst the
shape, will benefit from never allowing this symptoms, whatever it is, the more serious Stress, is one of the things you want to
toxic crap to build up inside. it is becoming. seriously avoid during this period, so taking
time of work perhaps may be easier to
The liver, and the lymph system (bigger Typical symptoms include: accomplish this. Of course, most people
than your blood system) are responsible for just take time of work to actually abuse the
many of the tasks, that keep you optimal, Bloating body, and majorly splurge!
and need unblocking, rebuilding and re- Skin irritation
invigorating. Fatigue This is only ok, if you have been good most
Allergies of the year, and you are happy with how
When they are operating at their best, they you look and feel, otherwise, doing what
will dramatically transform your energy everyone else does will only keep you
levels, health and clarity of thought. Pre-Training Cycle looking and feeling like almost everybody
else...Bad.
After a good detox or a deep cleanse all Make sure you have done some sort of
your levels can rebalance and normalise, detox. There are many versions on the Make sure all items are organic
allowing you to perform at your best at market, many of them not as effective as wherever possible!
whatever you do, especially physical they claim.
exertions. Pop the following supplements;
If you are very overweight, or serious about They must be of a high quality, or they may
This is why it is highly recommended before getting the maximum effects, you can find not be bio-availble
beginning any of these training programs, the link for one of the most powerful dietary
and after every 10-12 week cycle. detox plans on the planet, designed by Vitamin C up to 1.5G
celebrity nutritionist Vivienne Talsmat.
Vitamin D
23
Probiotics organic coconut oil at some point too. juice.
Supergreens Every other day, have any of these great Breakfast: grapefruit juice every 1-2 hour
detoxifying foods, including, beets, have 2 grapefruit halves and a glass of
Milk thistle radishes, artichokes, cabbage, broccoli, grapefruit juice. In between drink 2 glasses
spirulina, chlorella, and seaweed, lightly of water.
*Equipment (highly recommended but steamed.
optional) Lunch:
Rebounder or trampete Mix any combination of these into a bowl, Salad and homemade vegetable soup.
and add a drizzle of extra virgin olive oil and Detox soup is preferred in week 1.
Drink between 4-6 litres of a good brand of tamari sauce (fermented soy, which is much
bottled water. Recommended brands are better than regular soy) Mid afternoon: vitality parsnip salad raw
update on the website. vegetables make a wonderful pick me up,
For a main meal, wild alaskan salmon or a nutritious afternoon snack. Grate two
The first litre (upon waking) and last litre chicken salad is good. peeled parsnips and three carrots into a
(before bed) you have will have half a lemon bowl add a bag of watercress.
squeezed in Drink up to 5 cups of decaf green tea
throughout the day. Squeeze over the juice of one lemon and a
If you buy a 6 pack generally costs less shake of tamari. Sprinkle with sesame
than a price of a large mocha or If you need more energy, have some seeds. Yummy
cappuccino. quinoa, with chopped avocado and extra
virgin olive oil. Dinner:
chicken piquant ingredients: 2 organic
Daily plan If you are busy throughout the day, having a
flask and sealed container to carry hemp
chicken thighs 1 small onion finely chopped
2 tbsp. Fresh basil, chopped 1 clove garlic,
(just as an example) protein and super-greens means you can crushed 1/2 celery stalk, chopped 2
top up on this when you feel hungry. medium carrots, sliced 1 medium tomato,
8:00Am (first thing) chopped 1/2 cup water 2 tbsp extra water
Drink half a litre of water (beside the bed) If you are keen to hit the gym during this 1 small red pepper, sliced place chicken,
1-3 week process, never push it hard...But onion and garlic in an oven baking dish.
Meditate (10-30 minutes) seriously practice the techniques, deeper Add basil, tomato, water (1/2 cup), celery,
Practice some form of meditation or breathing, and visualisation. pepper and carrot. Cover and bake for 30
controlled breathing while keeping the mind 1 minutes or until chicken is tender. Stir in
clear. This will set up your emotional an During this period, avoid emfs (electrical extra 2tbsp. Of water. Bake for another 10
mental state for the day. magnetic frequencies). minutes then serve.
2
8:30 (10-20 Mins) Get as much fresh air as possible. Evenings:
Jump up and down on a rebounder, to 3 Any kind of salads, with a drizzle of extra
invigorate the lymph system Walk barefoot on grass if possible. virgin olive oil.
4
9Ish Breath slower and deeper often. Use this
Drink up to 1 litre of water topped up with technique in moments of stress. Your body detoxes naturally when you
boiling water, with lemon juice squeezed in. 5 are healthy...and much more when you
Add ginger too if you can for maximum liver Make sure you get to bed on time, and get do intense exercise.
cleansing benefits. adequate sleep.
Begin the day with fresh organic seasonal

fruits if possible, mixed with pine nuts or *The ideal time to sleep for most people is
almonds, and a squeeze of lemon. Do not between 10pm and 6am, when we sync
have alone. with our ancient circadian rhythms that
enhance our well being, cell reproduction
You may put them into a smoothie. and hormonal production.
Detox power smoothie: If it is possible to apply this especially

2 Bananas during the detox, then do so for sure.
1 Handful of berries
2 Tablespoons of super-greens
2 Tablespoons of hemp protein For those who choose to do the precision
detox plan, below is an example of the
Have half, and keep half either in fridge daily advice and recipes that combined in a
until lunch, or in a quality flask until particular sequence create the most
lunchtime if you are on the move. Use a dramatic transformations in weight and
fridge if available. health, raved about by 1000s of successful
clients.
Throughout the rest of the day, have more
hemp protein with super-greens. Excerpt from the ultimate detox diet,
created by nutritionist to the rich and
Keep your meals light, with organic famous, Vivienne Talsmat.
ingredients.
Upon rising: drink 1-2 glasses of warm
Make sure you have 2 tablespoons of water with a squeeze of fresh lemon or lime

24
Hormones
Most of the food business, relies on using the oldest part of our brain, often referred The first 3 states are pure life and death,
various chemicals, developed by scientists, to as the lizard or reptilian brain. states of emergency, meaning that all your
to make it tastier, more addictive and to blood has energy resources are instantly
cost costs. They are so crafty now, they As long as the body is challenged within dedicated to muscular performance.
can add combinations of chemicals that certain parameters, it will have the DNA
elicit ridiculous craving. coding to respond and adapt effectively. The next 4 states are too promote the state
You body does not know whether you are of thriving. They all require you to be calm
These chemicals, play havoc with your either in the gym lifting weights...Or at or relaxed.
natural hormone balance. home doing press-ups...
To make you really understand the power of

hormones, and how they shape us...Take
All it registers is a level of intensity, and a
physical challenge. Adaptations to get
Thriving and surviving
this example. bigger, faster and stronger, cost more dont mix.
nutrition, and can create competition for
The only time you need to be in survival
A gentile women, on a stack of synthetic resources...Especially during leaner spells.
state is for a few minutes in the gym to
hormones, including roids, insulin and gh
force adaptations, and when your life is
and on a lifting program will begin to
truly in dangerotherwise too much of the
transform into a man.
Stress related hormones, specifically cortisol
Muscle & health enemy no1 is stress. Your break down your body.
She would become more muscular, deeper
voiced hairier and even develop bigger primal mind is a very basic system. It is
either preparing your for the 7 fs. The rest of the time you want to be
jawline and brow, typical of a man with
recovering and thriving. This is true health.
naturally high test levels. On enough of this
stuff her masculinity would increase and Surviving
her femininity decrease... 1
Fight
Similarly with a man, by decreasing his 2
testosterone and growth hormone Flight
production, effecting his insulin sensitivity, 3
and adding oestrogen (the female) Freezing
hormone...He will become more feminine.
Thriving
Muscle mass decreases. 4
Body fat increases Food
Man boobs 5
Wimpier behaviour F**cking
6
In-fact if you were injected with a large Feet-up
dose of testosterone in your heart right 7
now, you would immediately change and Forty winks
suddenly become supercharged with drive
to fight, or defend. Your bodys ancient hardware in the r
complex of the brain is always regulating
your system to be in one of these essential
7 states for surviving and thriving. They are
Hormone system activated depending on the feedback from
That helps us adapt super fast to our your actions and perceptions.
environments, or concrete a successful
behaviour in the wild. Your body is a result Any state connected to your survival
of millions of years of adapting powerfully, requires 100% dedication to that state to
to some of the following things... maximise resources. Millions of years of
evolution have hard-wired this into us, even
Huge bursts of speed and strength, using though today you generally dont have to
the anaerobic system...As this is the most think about survival.
effective way to create a jolt of energy,
needed to either strike in defence or attack, The trouble is your survival system do not
nullifying prey, or predator or rival....Or to know the difference between the fear you
bolt to cover, jump across a small ravine or feedback when being attacked by a lion, or
pull oneself up trees or rock faces. the fear you have of interviews, or public
speaking, or approaching a female, or of
This is old drilled into the first level of your losing your job. The chemical message is
primal program, which operate the fight or the same.
fight programs. That is why it is run from

25
Evolution
Our body evolved completely from business...and how it is structured. This is possess decent muscle mass and lower
constant challenge. You body has the same structure in the business of being body fat, creating a v-shape
evolved to be used and challenged, from human. It is all a kind of fractal expansion,
millions of years of being used and where simple rules repeat themselves over
challenged. and over.
Status
It has barely changed in the last million This is important to mention, as the By how others responded to him - typically
years or so, as evolution is a very long and business of mating is natures design to others would show deference or aim to
slow process. The brain, although similar in improve the quality of the gene pool, in please .
size, is wired completely differently by the order to thrive more successfully within the
time we are adults. environment of the period. Evolution is
Most of that wiring is conflicting. Kind of

literally driven by the quality of game,
within the gene pool.
Mating value
like lots of different computer programs and By a combination of the above - typically
versions, that constantly clash. This is The males who figure out the best way to the females which demonstrate more
because the primal (oldest part of the brain) attract and fuck the best females, while interest to males with the above
has a very clear agenda, compared to the either fighting off other males, or being
more ambitious frontal lobe, which houses excepted as an important mating male, A male looking healthy, strong and lean
modern imagination. pass on the genes that over 1000s of indicated good stock to mate with. He
generations dictate the destiny of a would also have higher amounts of
The body and the primal part of the brain, species. testosterone and growth hormone.And
still thinks you are just another species, one DNA traits more favourable to breeding
of a billion that have lived on earth, And so here we are todaythe result of healthier sproggs.
struggling against other species for billions of successful approachesbased
survival, and reacts to anything you on physical prowess and social status... This would have also manifested in very
perceive as a fear or a stress, even if it is And lots of shagging. confident, certain, and driven
being late for a train, as a possible threat to behaviourisms. Procrastination wasnt a
your life. thing then. Also the physical nature of life
throughout most of history, mean that you
This creates a massive overproduction of
Non-verbal and to walk the walk.
hormones like cortisol, which contributes to communication
most of our health concerns. You adapt or die!!!!!!!!
For most of our evolution, physicality She was hard-wired to crave such a males
massively influenced ones status within a seed...As well as his protection. In terms of
The role of physical group and who go the best pick of the males selecting females...The most
talent. Language, lamborghinis and negs
attraction in the only appear within a millisecond on the 24
successful way to choose a mating partner,
was based on her looks.
evolution of attraction hour clock of being human.
Becoming omnivore, and the ability to The more fertile she looked, the more verile
This is why non verbal communication is so and symmetrical, the more the male would
communicate and build on simple ideas as
important to understand, whether it is body reach mating level attraction. His bonding
a group, are two of the main factors that
language or appearance. chemicals would also kick in, post coitus...
seems to have caused a massive
acceleration in the intelligence of humans. Especially if she was the best looking, and
Here are 4 traits that male humans most affectionate female.
powerfully communicated via the body and
Saying that..No-one is born intelligent.
non verbals that allowed them to reach the Her indications of affection towards him
Bring up a baby human in a forest, away
top of the food chain, after very may have been a strong indicator of
from any modern knowledge and
conspicuous beginnings, in a world mothering instincts, that reassured him to
technology and they would be very
dominated by much bigger and deadlier place all his bets on her.
animalistic.
predators. This is because these 4 traits
heavily influenced which males got to mate, Generally, all females were solely focused
Most of our circuitry for survival and
with the most fertile females. on being maternal, and getting male
breeding has evolved from the social or
group aspect that revolved around ones protection. There were no distractions...No
status or position in the group.Hence it is shoes...Or handbags...Boy bands or chick
still very prominent today when we talk Confidence flicks.
about attraction today. It is also prominent By how he moved - typically he moved
in business. She was basically driven to be a good
slower than lower ranked males.
mother, in order to attain status, via the
We still have an aspect programmed within males positioning in the group. Without
us, that feels the need to belong to a group, that, she may struggle to exist.
and play a part role in the larger entities Strength
drive. This is the whole premise of Oh how times have changed.
By how he looked - typically he would

26
High
promote the hormonal balance, that makes encouraged to run long distances...
you more attractive to women physically, Especially exclusively.
and even mentally.
intensity
The benefits you think you may gain from
The key hormones, that you must be aware long distance running, like improved heart
of, are testosterone, growth hormone, and power and fat burning will be achieved
cortisol. The trainings purpose is to from shorter burst training, at higher
Why humans respond increase the first two, while lowering the intensities.
third one. By doing so, all the other
better to shorter high functions of the body are increased. If you do need to add long runs, to your
intensity workouts sports specific program, dont mix them in
In a nutshell, shorter more intense bouts of a session, and make sure it is only a
It is very unlikely that any of our ancestors exercise and training, promote more of the fraction of your exertion throughout the
participated in excessive cardiovascular hormones you need for the result we want, week, if you want to focus on the kind of
exercise. This would also suggest, that the and longer, steadier bouts of exercise, physicality we are promoting here.
body may not respond as effectively to promote less of those hormones we want
such activity, as it would to shorter bursts and more cortisol production, as well as
of more intense activity. increasing factors that ages us faster.
All the training techniques that you will be Take a look at a sprinter. In-fact take a look
provided here is based on a more scientific at any athlete that spends most of their
approach. The emphasis is on making sure time practising higher intensity workouts,
that the activities you choose, directly whether it be mma, to football, and even
correlate to the biggest adaptations that soccer. This is why you will not be

27
Longevity
As man, we can take charge of our Also you mental attitude is a key element in alpha to remain in the game.
longevity of our prime. thisand actually has the first shot
1
Do not plan on getting old and broken for Enthusiasm and ambition is part of your That you are still pushing and lifting heavy
anyone. Life is too short already. DNA programming, to go forth an multiply, things. (The biggest boost in your natural
The 40s can be the new 20s, is you apply despite some of the major obstacles ahead production of testosterone comes from the
many of the principles taught here. of youand this naturally wanedas there body being challenged. A weak alpha was
is a direct correlation between these drivers a dead alpha)
The reason we age and the production of testosteroneand
other hormones like dhea. 2
You are genetically predisposed to peak in That you still sprint (sign you are alive, as
your 20sand then fall off fast! Everything starts with the mind, and every previous generation in history had to)
modern man has the choice, to defy
Millions of years of evolution had set you natures breeding protocol, and be in his 3
up to be spreading your seed from the age prime and optimal systems. He can even That you still want lots of sex, by looking
of 15. As condoms werent invented yet exceed what he did in his 20s. and chasing hot women (translated as
most of the fruit of your loins would desire to spread more seed)
scampering by the time you were 20 10-15 He has to begin, by not acknowledging the
years away from spreading their own seed. ageing processor succumbing to it. 4
That you have no fear (as fear responses
As far as nature was concerned, your sorry Do not buy into the nonsense, that you are designed to modify behaviour not rule
30 year old ass, was now surplus to should be more sensible the older you get. behaviour)
requirementsand taking up space and Sensible is a nice way of saying boring.
resources. Unless you had some real value Your mind is an updated piece of kit. Think
to the group as an alpha or wise senior A quality choice female, who knows whats of it this way. Your body is like the old
good for her, is actually gonna fancy you computer hardwareharder to change.
You were easily discarded, bashed up or more, if you have developed yourself. The brain is more like software that is easier
feeding of the scrapsaccelerating your to upgrade. Changing the motherboard
demise. Its the george clooney effect. If you look a and hardware is a whole other matter.
little more distinguished and
If you are over 30nature has predisposed accomplishedbut still have a youthful Your mind can be altered very fast,
you to begin failingas you should have swaggeryou will have more going for you. depending on how well you address the
served your purpose and are now hanging Experience is kingif you still look and feel strength of neural pathways.
around taking up space. in your prime.
Of course, in the modern world things have Experience is wasted if you look and feel
changed. But remember how our primal like a bag of shit. In reality, by far the
programming is the hardest to change. easiest way to reach optimal is to trick the
system into thinking you are still hungry
Right now, the only way we know how to and ambitious.
slow down this winding down program, is
by stimulating the most influential Your system needs to hear these following
hormones in our system to insist, that we things via your perception and translate it
are sticking around. into programming to position you as an

28
Workouts
Resistance training
6-12 Week cycles Please note:
The variations of the exercises shown here, are available in the
Each workout consists of; Exercise demonstration chapter. For example, to mix up your
Full warm-up & mental preparation - 5 minutes session, you can use the cable variation of a press instead of
Main workout - 15-45 minutes using dumbbells.
Stretches & cool down to finish full session -
10 Minutes Beginners
Focus on the first 6 workouts.
Select one workout for a period of between 6 to 12 weeks, and Intermediates
switch to a different for your next cycle, to keep the body Choose any workout that fits the intensity you require.
guessing, and on its toes.
Progressive overload is a must whatever workout you choose
Bodyweight Bodyweight Bodyweight

1 2 3
Beginner hypertrophy versions (rest 30-60
seconds between exercises)
Workout a Workout a
Equipment needed (optional) - swiss ball Chest: Chest:
Push ups 3x10 Push ups 3x10
Plyometric push-ups 3x10 Plyometric push-ups 3x10
Workout a
Chest: Back: Back:
Push ups 3x10 (complete with girly push Close grip chin ups (jump up and lower self) Close grip chin ups 3x10
ups if you need to) 3x10 Pull ups 3x10
Pull ups (jump up and lower self) 3x10
Back:
Workout b
Chins (jump up and lower self) 3x10
Workout b Legs:
Legs: Legs: Squats 3x30
Squats 3x15 Squats 3x15 Lunges 3x20
Lunges 3x10
Core: Core:
Swiss ball crunches 3x20 Core: Swiss ball crunches 3x20
Swiss ball crunches 3x20
Plank as long as you can Plank as long as you can
Plank as long as you can
Weekly schedule:
Workout c
Monday a
Tuesday
Workout c Choose from HIIT power cardio variations
Wednesday a Choose from HIIT power cardio variations
Thursday
Friday a Weekly schedule: Workout d
Monday a Tabata
Tuesday b
Wednesday Weekly schedule:
Thursday a Monday a+d
Friday b Tuesday b
Saturday Wednesday c
Sunday c Thursday a
Friday b+d
Saturday c
Sunday

29
Gym 1 Gym 2
Weekly schedule 1:
Monday a
Tuesday c
Wednesday b
Beginner hypertrophy versions (rest 30-60
seconds between exercises)
Thursday a Workout a
Friday c
Equipment needed (optional) - swiss ball Chest:
Saturday b
Bench press 3x10
Sunday
Flat dumbbell press 3x10
Workout a Dips 3x10
Weekly schedule 1 (fatburner):
Chest:
Monday a+d
Bench press 3x10 Back:
Tuesday c
Flat dumbbell press 3x10 Pull ups 3x10
Wednesday b+d
Dips 3x10 Seated row 3x10
Thursday c
Dead-lift 3x10
Friday a+d
Back:
Saturday b+d
Pull ups 3x10 Triceps:
Sunday c
Close grip chin ups 3x10 Tricep push-down 3x10
Seated row 3x10
Weekly schedule 3:
Biceps:
Monday a
Triceps: Bicep curl 3x10
Tuesday b
Tricep push-down 3x10
Wednesday c
Biceps:
Thursday a Workout b
Friday b+d
Bicep curl 3x10 Legs:
Saturday c
Squats 3x10
Sunday
Lunges 3x20
Workout b
Hamstring curl 3x10
Weekly schedule 4:
Legs:
Monday a
Squats 3x15 Shoulders:
Tuesday c
Lunges 3x20 Barbell shoulder press 3x10
Wednesday b
Hamstring curl 3x10 Shoulder side lateral raise 3x10
Thursday c
Rear shoulder cable flye 3x10
Friday a
Shoulders: Rotator cuff 1x10
Saturday b
Barbell shoulder press 3x10
Sunday
Shoulder side lateral raise 3x10 Clean and press 3x10

Core:
Core: Hanging leg raises - as many as you can
Hanging leg raises - as many as you can
Workout c
Workout c Choose from HIIT power cardio variations
Choose from HIIT power cardio variations
Workout d
Workout d Tabata
Tabata

30
Gym 3
Weekly schedule 1: Weekly schedule 1:
Monday a Monday a
Tuesday c Tuesday c
Wednesday b Wednesday b
Thursday a *Reduce rest to 15-30 seconds between Thursday a
Friday c each exercise Friday c
Saturday b Saturday b
Sunday Workout a Sunday
Chest:
Weekly schedule 1 (fatburner): Weekly schedule 2 (fatburner):
Bench press 2 x 10 and 1 x7/7/7 (drop-set)
Monday a+d Monday a+d
Tuesday c Tuesday c
Back:
Wednesday b+d Wednesday b+d
Seated row 2x10 and 1 x7/7/7 (drop-set)
Thursday c Thursday c
Friday a+d Friday a+d
Chest:
Saturday b+d Saturday b+d
Dips 3x10
Sunday c Sunday c
Back:
Pull ups 3x10
Monday a Monday a
Tuesday b Tuesday b
Chest:
Wednesday c Wednesday c
Dumbbell flyes 3x10
Thursday a Thursday a
Dead-lift 3x10
Friday b+d Friday b+d
Saturday c Saturday c
Triceps:
Sunday Sunday

Biceps:
Monday a Monday a
Bicep curl 2x10
Tuesday c Tuesday c
Wednesday b Wednesday b
Thursday c Workout b Thursday c
Friday a Friday a
Legs:
Saturday b Saturday b
Squats 2x15 and 1 x7/7/7 (drop-set)
Sunday Sunday

Shoulders:
Barbell shoulder press 2x10 and 1 x7/7/7
(drop-set)
Legs:
Hamstring curl 3x10
Shoulders:
Shoulder side lateral raise 3x10
Legs:
Lunges 3x20
Shoulder:
Full body:
Clean and press 3x10
Core:
Hanging leg raises - 3 sets of as many as
you can
Workout c
Workout d
Tabata

31
Gym 4 Gym 5 hybrid Workout f

Legs:
Squats 2x15 and 1 x7/7/7 (drop-set)
5X5 80% -85% 5X5 80% -85%
*Reduce rest to 3 minutes between each *Reduce rest to 3-4 minutes between each Shoulders:
exercise exercise Barbell shoulder press 2x10 and 1 x7/7/7
(drop-set)
Workout a Workout a Legs:
Chest: Chest: Hamstring curl 3x10
Bench press 5x5 Bench press 5x5
Shoulders:
Back: Back: Shoulder side lateral raise 3x10
Dead-lift 5x5 Dead-lift 5x5
Legs:
Legs: Legs: Lunges 3x20
Squat 5x5 Squat 5x5
Shoulder:
Workout b Workout b
Legs: Legs: Full body:
Squat 5x5 Squat 5x5 Clean and press 3x10
Chest: Chest: Core:

Bench press 4x5 Bench press 4x5 Hanging leg raises - 3 sets of as many as
you can
Back: Back:
Bent over row 3x5 Bent over row 3x5 Plank as long as you can
Shoulders: Shoulders: Weekly schedule 1:

Barbell shoulder press 3x5 Barbell shoulder press 3x5 Monday a
Tuesday
Wednesday b
Workout c Workout c Thursday
Choose from HIIT power cardio variations Friday e
Saturday f
Sunday
Workout d Workout d
Tabata Weekly schedule 2
Tabata
Monday a
Weekly schedule 1: Tuesday c
*Reduce rest to 15-30 seconds between
Monday a Wednesday b
each exercise
Tuesday Thursday c
Wednesday b Friday e+d
Thursday Workout e Saturday f+d
Friday a Chest: Sunday c
Saturday c Bench press 2 x 10 and 1 x7/7/7 (drop-set)
Sunday
Back:
Weekly schedule 2 Seated row 2x10 and 1 x7/7/7 (drop-set)
Monday a
Tuesday c Chest:
Wednesday b Dips 3x10
Thursday c
Friday a Back:
Saturday c Pull ups 3x10
Sunday
Chest:
Weekly schedule 3 (fatburner): Dumbbell flyes 3x10
Monday a+d Dead-lift 3x10
Tuesday c
Wednesday b+d Triceps:
Thursday c Tricep push-down 2x10
Friday a+d
Saturday c Biceps:
Sunday Bicep curl 2x10

32
Gym 6 hybrid Gym 7 hybrid

Rotator cuff 1x10
Clean and press 3x10

5X5 80% -85% Core: 3X4 85% -90%
*Reduce rest to 3-4 minutes between each *Rest 5 minutes between each exercise
exercise Plank as long as you can Rest 1 minute between each exercise
Workout a Workout c Workout a

Chest: Choose from HIIT power cardio variations Chest:
Bench press 5x5 *Bench press 3x4
Back: Workout d Dips 3x10
Dead-lift 5x5 Tabata Tricep push-down 3x10
Finisher:
Legs: Core: Bicep curl 3x10
Squat 5x5 Hanging leg raises - 3 sets of as many as
you can Core:
Workout b Hanging leg raises - as many as you can
Legs: Plank as long as you can
Squat 5x5 Weekly schedule 1:
Chest:
Monday a Workout b
Tuesday
Bench press 4x5 Wednesday b Back:
Thursday *Dead-lift 3x4
Back: Friday e Lat pull downs 3x10
Bent over row 3x5 Saturday f Close grip chin ups 3x10
Sunday Seated row 3x10
Shoulders: Bicep curl 3x10
Barbell shoulder press 3x5 Weekly schedule 2
Monday a Workout c
Workout c Tuesday c
Wednesday b
Thursday c
Friday e+d Workout d
Workout d Saturday f+d
Tabata
Sunday c
Tabata
Workout e
Workout e Legs:
Chest: *Squat 3x6
Bench press 3x10 Lunges 3x20
Flat dumbbell press 3x10 Hamstring curl 3x10
Dips 3x10 Calve raises 3 x 15
Back:
Pull ups 3x10
Workout f
Seated row 3x10 *Barbell shoulder press 3x5
Dead-lift 3x10 Shoulder side lateral raise 3x10
Triceps:
Tricep push-down 3x10 Core:
Biceps:
Bicep curl 3x10 Plank as long as you can
Workout f
Legs:
Squats 3x10
Lunges 3x20
Hamstring curl 3x10
Shoulders:

33
Gym 8 hybrid Workout f

Weekly schedule 1:
Monday a
Tuesday b Legs:
Wednesday Squats 3x15
Thursday e 3X4 85% -90% Lunges 3x20
Friday Hamstring curl 3x10
Saturday f *Rest 5 minutes between each exercise Shoulders:
Sunday Rest 1 minute between each exercise Barbell shoulder press 3x10
Weekly schedule 2: Workout a Rear shoulder cable flye 3x10
Monday a
Chest: Core:
Tuesday b
*Bench press 3x4 Hanging leg raises - as many as you can
Wednesday c
Thursday e
Friday c Plank as long as you can
Back:
Saturday f
*Dead-lift 3x4 Weekly schedule 1:
Sunday
Close grip chin ups 3x10 Monday a
Weekly schedule 2: Tuesday
Finisher: Wednesday b
Monday a+d
Tricep push-down 3x10 Thursday
Tuesday b+d
Bicep curl 3x10 Friday e
Wednesday
Thursday e+d Saturday f
Core: Sunday
Friday
Saturday f+d
Sunday Weekly schedule 2:
Plank as long as you can Monday a
Tuesday c
Workout b Wednesday b
Thursday c
Legs: Friday e
*Squat 3x5 Saturday f
Hamstring curl 3x10 Sunday
Calf raises
Shoulders:
Workout c
Workout d
Tabata
Workout e
Chest:
Bench press 3x10
Dips 3x10
Back:
Pull ups 3x10
Close grip chin ups 3x10
Seated row 3x10
Triceps:
Biceps:
Bicep curl 3x10

34
Gym 9 hybrid Gym 10 hybrid

Shoulders:
Barbell shoulder press 1x10 and 1x7/7/7
drop-set
Shoulder side lateral raise 1x10 and
3X4 85% -90% 5X5 80% -85%
1x7/7/7 drop-set
*Reduce rest to 3-4 minutes between each
Rear shoulder cable flye 1x10 and 1x7/7/7
*Rest 4 minutes between each exercise exercise
drop-set
Rest 1 minute between each exercise
Core: Workout a
Workout a Hanging leg raises - as many as you can
Chest:
Chest: Bench press 5x5
*Bench press 3x5
Back:
Weekly schedule 1:
Back: Dead-lift 5x5
Monday a
*Dead-lift 3x5
Tuesday
Legs:
Wednesday b
Finisher: Squat 5x5
Thursday
Tricep push-down 1x7/7/7 drop-set
Friday e
Bicep curl 1x7/7/7 drop-set
Saturday f Workout b
Sunday
Core: Legs:
Hanging leg raises - as many as you can Squat 5x5
Weekly schedule 2:
Monday a
Plank as long as you can Chest:
Tuesday c
Bench press 4x5
Wednesday b
Workout b Thursday c
Back:
Friday e
Legs: Bent over row 3x5
Saturday f
*Squat 3x5
Sunday
Shoulders:
Shoulders: Barbell shoulder press 3x5
Weekly schedule 3:
Monday a+d
Shoulder side lateral raise 1x7/7/7 drop-
set
Tuesday Workout c
Wednesday b+d
Thursday
Workout c Friday e+d
Saturday f+d Workout d
Sunday
Tabata
Workout d *Reduce rest to 15-30 seconds between
Tabata each exercise
Workout e Workout e
Chest: 1 Set (repeat 4 times)
Flat dumbbell press 1x10 and 1x7/7/7 Double handed swing - 1 minute
drop-set Clean & press - 30 seconds
Dumbbell flyes 1x10 30 Seconds rest
Dips 1x10 Double handed swing - 1 minute
Russian twist - as many as you can
Back:
Dead-lift 1x10
Pull ups 1x10 and 1x7/7/7 drop-set
Seated row 3x10
Triceps:
Tricep push-down 1x10 and 1x7/7/7 drop-
set
Biceps:
Bicep curl 1x10 and 1x7/7/7 drop-set
Workout f
Legs:
Squats 2x15
Lunges 2x20
Hamstring curl 1x10 and 1x7/7/7 drop-set

35
Kettle-bell 1 Kettle-bell 2
Weekly schedule 1:
Monday a
Tuesday
Wednesday e
Thursday Full body Full body
Friday b
Saturday c (Beginner) (Intermediate)
Sunday
Weekly schedule 2 Workout a Workout a

Monday a+d
Set 1 (repeat 5 times) 1 Set (repeat 4 times)
Tuesday c
Dead-lift - 1 minute Double handed swing - 1 minute
Wednesday e
Push-ups - 30 seconds Clean & press - 30 seconds
Thursday
30 Seconds rest 30 Seconds rest
Friday b+d
Double handed swing - 1 minute
Saturday c
Set 2 (repeat 5 times) Russian twist - as many as you can
Sunday
Squat - 1 minute
Rows - 30 seconds
30 Seconds rest
Workout b
Weekly schedule 3
Monday a+d
Tuesday c
Wednesday e
Workout b Workout c
Thursday Choose from HIIT power cardio variations
Tabata
Friday b+d
Saturday e
Sunday
Workout c Weekly schedule 1:
Tabata Monday a
Tuesday
Weekly schedule 1: Wednesday a
Monday a Thursday
Tuesday Friday a
Wednesday a Saturday c
Thursday Sunday
Friday a
Saturday c Weekly schedule 2:
Sunday Monday a
Tuesday b
Weekly schedule 2: Wednesday a
Monday a Thursday b
Tuesday b Friday a
Wednesday a Saturday c
Thursday b Sunday
Friday a
Saturday c
Sunday

36
Kettle-bell 3 Power
Full body cardio
(Advanced)
Tabata
Workout a
1 Set (repeat 4-5 times) Rules:
Alternating single hand swing - 30 seconds
Alternating clean and press - 30 seconds Warm up for 3 minutes
Alternating snatch - 30 seconds
Turkish get-up - 30 seconds 20 Seconds intense work
10 Seconds rest
Workout b Repeat 7-9 times.
Follow with 5 mins of stretching
Workout c Any of these moves in isolation or
Tabata combination are great.
Weekly schedule 1: Burpees

Monday a Jump squats
Tuesday Sprints
Wednesday a Lunge jumps
Thursday Split lunges
Friday a A variety of kettle-bell moves
Saturday c Power skipping
Sunday
The key is to get out of breath each set,
Weekly schedule 2: then recover fast. Work at the pace that
Monday a achieves this so that you can complete at
Tuesday b least 4 minutes. Perhaps some trail and
Wednesday a error in the beginning may be needed
Thursday b
Friday a
Saturday c
Sunday

37
Exercises

38
Warm ups
STAR JUMPS
START FINISH
JUMPS
START FINISH
SIDE LUNGE
START FINISH
RUN ON SPOT
START FINISH

39
Warm ups
HIGH KICK
START FINISH
LUNGE AND TWIST

START 2 3 FINISH
LUNGE REACH UP
LUNGE

40
Warm ups
QUAD STRETCH
GLUTE STRETCH
HIGH KNEES
BENDS
START FINISH

41
Warm ups
CIRCLES
START 2 3 FINISH
TWIST
START FINISH
ARM HUGS
START FINISH

42
Chest
CHEST FLAT BENCH PRESS
START FINISH
CHEST & TRICEP DIPS

START FINISH
FLAT DUMBBELL CHEST PRESS

START FINISH
DUMBBELL CHEST FLYE

START FINISH

43
Chest
CHEST CABLE SINGLE ARM PRESS
START FINISH
CABLE CHEST PRESS

START FINISH
CABLE CHEST FLYE

START FINISH
CABLES CHEST PRESS AND LUNGE

START FINISH

44
Back
PULL UP
START FINISH
BACK SEATED ROW

START FINISH
BACK CLOSE GRIP CHIN

START FINISH
LAT PULLDOWN
START FINISH

45
Back
BACK CABLE PULL
START FINISH
BACK CABLE ROW 1

START FINISH
BACK CABLE ROW 2

START FINISH

46
Back
BENTOVER BACK BARBELL ROW
START FINISH
STANDING BICEP CURL

START FINISH
SEATED BICEP CURL

START 2 FINISH

47
Legs
LEG PRESS
START FINISH
LEG HAMSTRING CURL

START FINISH

48
Shoulders
ARNOLD PRESS
START 2 3
4 5 FINISH
SEATED SHOULDER PRESS

START FINISH
DUMBBELL SHOULDER SIDE LATERAL RAISE

START FINISH

49
Shoulders
DUMBBELL FRONT SHOULDER RAISE
START FINISH
SHOULDER SIDE RAISES

START FINISH
SHOULDER REVERSE FLYE

START FINISH
SHOULDER REAR FLYES

START FINISH

50
Shoulders
SHOULDER REAR CABLE FLYE
START FINISH

51
Core
HANGING LEG RAISE AND TWIST
START FINISH
HANGING LEG RAISE

START FINISH
CABLE WOODCHOP
START FINISH

52
Core
TRX CORE CRUNCH
START FINISH
SWISS BALL CRUNCH

START FINISH

53
Olympic lifts
CLEAN & PRESS
START 2 3 FINISH
CLEAN & PRESS 2ND VIEW

START 2 3 FINISH
LEG SQUAT
START 2 3 4 FINISH
LEG SQUAT 2ND VIEW

START FINISH

54
Olympic lifts
BACK DEADLIFT 1
START 2 3 4 FINISH
BACK DEADLIFT VIEW 2

START 2 FINISH
DUMBBELL CLEAN AND PRESS

START 2 3 FINISH
DUMBBELL SNATCH
START 2 FINISH

55
Kettle-bells
KETTLEBELL SWISS BALL CHEST PRESS
START FINISH
KETTLEBELL BENT OVER ROW

START FINISH
KETTLEBELL WIDE SHOULDER PRESS

START FINISH
KETTLEBELL SHOULDER PRESS

START FINISH

56
Kettle-bells
KETTLEBELL SINGLE LEG LIFT
START FINISH
KETTLEBELL DEADLIFT
START 2 FINISH
KETTLEBELL DEADLIFT
START FINISH

57
Kettle-bells
KETTLEBELL SIDE LUNGE
START FINISH
KETTLEBELL SQUAT
START 2 3 FINISH
KETTLEBELL AROUND THE WORLD

START 2 3 4 FINISH
KETTLEBELL RUSSIAN TWIST

START FINISH

58
Kettle-bells
KETTLEBELL SIT UP
START FINISH
KETTLEBELL TURKISH GET UP

START 2 3 4 5 6 7 8 FINISH
KETTLEBELL CLEAN AND PRESS VIEW 1

START 2 3 FINISH

START 2 3 FINISH

59
Kettle-bells
START 2 3 FINISH
KETTLEBELL DOUBLE HAND SWING

START 2 3 FINISH

60
Kettle-bells
KETTLEBELL SINGLE ARM SWING
START FINISH START FINISH
KETTLEBELL SINGLE ARM SWING VIEW 2

START FINISH
KETTLEBELL SNATCH
START 2 3 4 FINISH

61
Calisthenics
BURPEE
START 2 3 4 5 6 FINISH
DIVEBOMBER PUSH UP
START 2 3 FINISH
SPIDERMAN PUSH UP
START 2 3 FINISH

62
Calisthenics
SINGLE ARM
START FINISH
PLYOMETRIC PUSH UP
START 2 FINISH
PLYOMETRIC PUSH UP 2
START FINISH
WIDE PUSH UP
START FINISH

63
Calisthenics
ALTERNATE PLYOMETRIC PUSH UP
START 2 3 FINISH
PLYOMETRIC PUSH UP VARIATION

START FINISH
CHEST PRESS PLYOMETRIC CLAP UP

START 2 3 FINISH

64
Calisthenics
SQUAT JUMPS
START FINISH
PRISONER SQUAT
START FINISH

65
Calisthenics
BURPEE CHIN UPS
START 2 3
4 5 FINISH
MEDICINE BALL PRESS UPS

START FINISH
MEDICINE BALL TWISTS

START FINISH

66
Calisthenics
MED BALL LUNGES
START 2 3 4 FINISH
TRX LUNGE
START FINISH
TRX LUNGE 2
START FINISH

67
Cardio
CROSS TRAINER
STATIONARY BIKE
TREADMILL
ROWING MACHINE
START FINISH

68
Cardio
CLASSIC PUSH UP
START FINISH
SPLIT LUNGES
START 2 FINISH
JUMPING 2
START FINISH
JUMPING
START FINISH

69
Cardio
SKIPPING DOUBLE UNDERS
START FINISH
SKIPPING SPRINT
START FINISH
SKIPPING CROSSOVERS
START 2 FINISH
SKIPPING STEPS
START FINISH

70
Boxing
JAB & MOVE
START 2 FINISH
BOXING DOUBLE JAB

START 2 3 FINISH
BOXING PUNCH COMBO 1

START 2 3 FINISH
BOXING STRAIGHT PUNCH COMBO 1,2,3

START 2 3 4 FINISH

71
Stretching
FOAM LOWER LEG
START 2 FINISH
FOAM UPPER LEG

START 2 3
4 FINISH
SWISS BALL STRETCH

START FINISH

72
Stretching
LAT STRETCH
DOUBLE PEC
GROIN STRETCH
PEC STRETCH

73
Breathing
Breathing is clearly something we dont diaphragm, the muscle that controls your The efficiency of which determines your
need to think about to survive, as it is breathing. health.
automatic.
Intense exercise automatically activates it, The better you breathe, the more alive you
On the other good, quality breathing thus providing you with a massive shot of are. The more full of god or life and the
requires you to be conscious. Most people oxygen, that will actually make you feel universe you are. Your every atom is now
actually get into the habit of shallow more alive and vital, especially when spinning, and vibrating faster.
breathing, because they are so inactive for combined with the feel good chemicals
long periods. your body will release called endorphins. Your every cell depends on your attitude to
life and your breathe. Remember, the
Intense exercise re-invigorates this system, Your breathe connects you to the universe breathe contains the oxygen, which
which improves not only your bodies and every great human that has ever lived. contains life...Or if you will ...God. How
capabilities, but your minds as well. Oxygen is the most precious thing to life. powerful is that.
God or life is in the oxygen.
Other types of conscious breathing like An adults body may have up to 80 trillion
those used in meditation or yoga are also Try not breathing for a few minutes! You cells. Each cell is made of millions of
fantastic for enhancing the systems can live without water for a few days. You atoms. Thats a lot of particles, which all
capability and well-being. can live without food for a few days. need to be vibrating. The spark for this, is
Without oxygen for a few minutes, the oxygen.
As long as your posture is good and you everything ends.
consciously take deeper breathes into the
lowest part of your lungs, while keeping Everyday you are breathing in 2,500 gallons
your shoulders relaxed, you will fully of air. This air provides the oxygen that
activate the flexible power of your every part of you body requires to operate.

74
Home equipment
Things needed:
Chin up bar
Kettle-bell
Jump rope
Foam roller
Tennis ball
Yoga mat
Clubs

75
Recipes
Some ideas to help you enjoy the same pasta water.
foods and high protein meals over and 4
over.
Tilapia breaded pan Add the prawns and marinade to the
tomato sauce and cook for 2 minutes or
fried fish until the prawns turn pink.
Main meals Ingredients

2-3 Tilapia fillets / 1/2 to 2/3 cups california
5
Add the pasta and water to the sauce with
a large handful of basil. Toss, season and
almond flour / garlic powder at least 1
serve.
teaspoon / salt and pepper to taste / 1
Spicy prawn stir fry large egg / 1 teaspoon water / 2
Serves 2-3
tablespoons coconut oil
Ingredients:
2 Tbsp extra virgin olive oil / 1 inch cube of
1
ginger / 1 onion, chopped / 1 clove garlic,
crushed / 12-15 prawns, shelled and
Pat tilapia fillets with paper towel. Guacamole eggs
2 Ingredients
cleaned / 1 packet fresh snow peas / 1/2
Put egg and water in a wide shallow bowl 4 Whole eggs / 1 tablespoon water / salt
red chilli, chopped / 1 small mango peeled
and beat until mixed. and pepper / 1/2 avocado, peeled / 1/2
and sliced / tamari sauce
3 teaspoon lemon juice / dash of seasoned
Put dry ingredients together on a large salt / 4 drops hot pepper sauce / 1 small
1
plate and mix with a fork. tomato, chopped
Heat 1 tbsp extra virgin olive oil in a pan.
4
2
Dip fillet in egg/water mixture and coat 1
Add ginger, chilli, onion and garlic. Stir fry
both sides. Mash avocado in a small bowl until chunky
until light brown.
5 2
3
Put fillet onto almond flour mixture and coat Add lemon juice, seasoned salt, hot pepper
Add prawns, cook until curled and have
both sides sauce and tomato. Mix well and set aside.
turned opaque.
6 3
4
Repeat to other fillets. Mix eggs, water and a dash of salt and
Add snow peas and mango cook for 3
7 pepper and beat briskly.
minutes.
In a preheated (on medium heat) non stick 4
5
fry pan add the coconut oil. Pour into a hot non-stick skillet or omelet
Turn off heat. Shake tamari through. Serve
8 pan.
immediately with brown (or basmati) rice.
Add your fillets and cook 3 minutes then 5
turn over and cook for another 3 mins. Stir with a circular motion while shaking the
9 pan vigorously over heat until eggs begin to
Chicken kebabs Serve with a small slice of lemon set.
and rice 10
Add tamari sauce for flavour if you like
6
Let stand 2 to 3 seconds and shake the
Ingredients:
pan so the omelet moves freely.
1 Very large organic chicken breast / 2 tbsp
7
lemon juice / 3 spring onions, chopped / 1
tbsp of water / 1 tbsp of olive oil / 1 tbsp Spag pomodoro with Spoon guacamole mixture over half of the
omelet.
chopped fresh basil / vegetables/salad / 1 chilli prawns 8
tbsp chopped fresh parsley brown rice
Ingredients Slip a broad spatula under the omelet and
200G large raw prawns / -1 tsp chilli fold in half carefully.
1
flakes / 2 garlic cloves , crushed / olive oil /
Cut chicken breast into 1 inch pieces
1 onion , chopped / 1 x 400g tin chopped
2
Mix all dressing together in a bowl.
tomatoes / tsp stevia sugar / 150g
spaghetti / a large handful basil , torn
Indian-spiced
3
Add the chicken pieces. If time permits, beef burgers
1 Serves: 2
cover the bowl and leave in the fridge to
Marinate the prawns in the chillies mixed 8 Oz lean ground beef (or ground turkey) /
marinate for about an hour.
with half the garlic and 1 tbsp olive oil. 12 cup plain yogurt / 13 cup chopped
4
2 cucumber / 14 cup finely chopped onion /
Put chicken pieces onto skewers and grill
Cook the onion and rest of the garlic in 1 1 medium fresh jalapeo pepper, chopped /
turning regularly.
tbsp oil in a wide pan until soft. Add the 1 tbsp chopped fresh mint (or 1 tsp
5
tomatoes and sugar. Simmer for 15 crushed dried mint) / 12 tsp ground cumin /
Baste with any extra marinade until cooked
minutes. 12 tsp minced garlic (or 18 tsp garlic
through.
3 powder) / 14 tsp salt
6
Cook the pasta following the pack
Serve with rice and vegetables/salad of
instructions. Drain, keeping 2 tbsp of the 1
your choice.

76
Mix yogurt and cucumber in a small bowl. Cut chicken breasts into four chunks.
Refrigerate until ready to serve. 2
2 Whisk ingredient together in a bowl and
Preheat grill or broiler. add chicken turning to coat. Let stand for
3 10 minutes.
Combine onion, jalapeo, mint, cumin, 2
garlic, and salt in a medium bowl, then add Cover and refrigerate for up to 4 hours
the ground beef. Mix all ingredients well. 3
Form mixture into two 34-inch-thick Place chicken on greased grill over
burgers. medium-high heat and grill, turning once,
4 until no longer pink inside, for about 12
Grill burgers over medium heat, uncovered, minutes.
for 1418 minutes (or 810 minutes if using
turkey), turning once, or until meat is no
longer pink. Top each burger with yogurt
sauce, and serve.
Chicken in coconutlime
sauce
Ingredients:
Protein peanut 4 Bone-in chicken thighs / 4 bone-in
chicken drumsticks / 3 tbsp coconut oil /
butter balls 12 cup sliced green onions / 12 cup
Ingredients prepared salsa / 1 tbsp minced garlic / 2
1 Cup peanut butter / 1/4 cup honey / 1 dried red hot peppers / 1 tsp curry powder
scoop chocolate or vanilla protein powder / 12 tsp salt / 14 tsp freshly ground black
1/2 cup raw oats pepper / 1312 oz (1 can) coconut milk / 12
cup fresh lime juice
1
Mix all ingredients together in a bowl and 1
form into small 1 balls. Warm coconut oil over medium-high heat in
2 large frying pan.
Place in the fridge for a few hours and then 2
enjoy. Brown chicken in batches, about 5 minutes
on each side then remove from frying pan
and keep warm on a covered plate.
3
Protein pancakes Add green onions, salsa, garlic, dried hot
Ingredients: peppers, curry powder, salt, and black
4 Medium eggs / 50g oats / 1-2 scoops of pepper to frying pan and cook about 2
protein powder / 1 x pot 0% total natural minutes, stirring, until onion is browned.
yogurt (170g pot) / handfull of blueberries / 3
1 tbsp olive oil or coconut oil / splenda or Return chicken to pan and pour coconut
stevia / 1 tbsp olive oil or coconut oil / milk and lime juice over chicken.
splenda or stevia /cinnamon 4
Simmer over low heat for about 30 minutes,
1 or until fork can be inserted into chicken
Mix all the ingredients in a large bowl for a with ease. Remove and discard hot
few minutes until you get a thick batter. You peppers.
can crush the blueberries to mix in the 5
juices. Remove chicken and place on a platter.
2
Put your non stick pan over a medium heat
and add the mixture.
3
Pour in small amount each time to make
smallish pancakes
4
Flip over to finish other side when mixture
has cooked a little
Marinated grilled
chicken
8 Boneless skinless chicken breasts / 1/2
cup extra-virgin olive oil / 2 tbsp grated
lemon rind / 6 tbsp lemon juice / 2 clove
garlic, minced / 2 tsp dried dill weed / 1/2
tsp each salt and pepper

77
Salads Cashew chive hummus

(approximately 350g)
Blender required
Beverage
Drink this when you have a sugar craving. Its
a great substitute for unhealthy diet sodas
Avocado salad with
Ingredients
and other sweet beverages.
heirloom tomatoes 1 Cup of cashew kernels / 1/2 a courgette / 1 Ingredients:

Great detox meal as well as evening salad or lemon / 1/3 teaspoon of cumin / 1/4 teaspoon 56 Bags caffeine-free herbal tea (e.G.,
part of a chicken salad of himalayan rock salt / 1/2 cup of water / 1 Peach, mint, chamomile, or fruit tea) 3 quarts
teaspoon of tahini / a small bunch of chives boiling water. Add stevia powder (or liquid) to
Ingredients taste.
1 Half avocado, peeled, sliced / 1 half ripe 1
heirloom tomato, sliced / a pinch of chopped Soak the cashews for a couple of hours. 1
fresh chives or sliced green onions / juice from 2 Pour water over tea bags in a large pot. Add
one slice of lemon / a pinch of coarse salt (fleur Wash and drain the cashews. stevia while tea is hot. (Adjust amount
de sel if you can get it) 3 according to the desired sweetness.)
Peel the skin from the courgette as only the
1 white will be used. 2
Arrange slices of avocado and tomato on a 4 Let the tea cool, remove tea bags, transfer tea
plate. Juice the lemon. to a serving pitcher or individual water bottles,
2 5 and refrigerate.
Sprinkle with chives, lemon juice, and coarse Put the cashews, courgette, cumin, salt, lemon
salt. juice and water into the blender jug. Blend it all
3 together until its smooth.
Add to chicken as option. 6
Add the tahini and blend it in.
7
Add a little more water.
Gaucamole 8
(approximately 350g) Chop the chives up fairly finely and just pulse
Blender required them in momentarily just to mix it all up.
Ingredients Serve
1 Clove of garlic / 1s small onion (50g) / 1 small Great to dip in sticks of raw carrot, celery,
chillies (25g) 1 ripe avocados (200g) / 1 lemon ramiro peppers or even broccoli
/ 1 or 2 tomatoes (150g) / 1 tablespoon of olive
oil / 1 tablespoon of white wine vinegar (*)
A clean fresh tasting chilli dip

Lentil and vegetable soup
1 Serves: 6
Remove the skin from the garlic clove and 12 Cup red or green lentils /1 cup chopped
onion. onion / 1 stalk celery, chopped / 2 cups
2 shredded cabbage / 1 (28 ounce) can whole
Chop the onion. peeled tomatoes, chopped / 2 cups chicken
3 broth / 3 carrots, chopped / 1 clove garlic,
Head and tail the chilli and remove the seeds. crushed / 1 teaspoon celtic sea salt / 12
4 teaspoon ground black pepper 14 teaspoon
Blend the garlic, onion and chilli together. stevia / 12 teaspoon dried basil / 12 teaspoon
5 dried thyme / 14 teaspoon curry powder
Cut the avocado in half to remove the stone.
6 1
Spoon out the flesh and add to a blender. Place the lentils into a stockpot and add water
7 to twice the depth of the lentils.
Remove the skin and pips from the lemon and 2
add the fruit to the blender Bring to a boil, then lower heat and let simmer
8 for about 15 minutes.
Remove the skins from the tomatoes. Dipping 3
them into hot water for a minute makes this Drain and rinse lentils and return them to the
task easier. pot.
9 4
Add a few crystals of himalayan rock salt and Add the rest of the ingredients
sprinkling of pepper. 5
10 Simmer for 1 12 to 2 hours or until desired
Blend everything together until smooth tenderness is achieved.
11
Drizzle in the olive oil
Great to dip in sticks of raw carrot, celery,

ramiro peppers or even broccoli

78
Daily diet plan

A typical meal plan for putting on serious
muscle. Its best to keep meal plan
Meal 2 Meal 5
reasonably consistent so it is easier for you Post workout whey shake Chicken salad
to adjust, according to your size and your Vitamin C
gains. Tracking everything will make it very Drink water (inbetween meals)
clear whats working for you. Drink water (inbetween meals)
Meal 6
Lemon water first thing Meal 3 Tilapia
Vitamin C Salad
Meal 1 Grilled salmon
Vitamin C 1 Cup of brown rice Drink water (inbetween meals)
Vitamin D 1 Cup of asparagus
Vitamin E
Calcium Drink water (inbetween meals)
Meal 7
Glucosomine Protein shake
Zinc
1 Cup of oatmeal
3 Eggs
Meal 4 Magnesium
Avocado half 8 Ounces of steak
1 Cup of brown rice
Drink water (inbetween meals) 1 Cup of broccoli
Drink water (inbetween meals)
A typical meal plan for applying intermittent

fasting muscle, protocol. Meal a and b are
Meal 1 Meal 3
not counted as a full meal, and do not really (1 hour after workout) Chicken salad
break the fast, in a way that negatively Vitamin C
effects the benefits of this protocol. Drink water (inbetween meals)
Vitamin D
Vitamin E
Lemon water first thing Calcium
GlucosomineGrilled salmon Meal 4
Meal a 1 Cup of brown rice Cottage cheese
1 Cup of asparagus Protein shake
Pre workout whey shake
Vitamin C Zinc
Drink water (inbetween meals) Magnesium
Meal b Meal 2
Post workout whey shake
Vitamin C
8 Ounces of steak Meal
2 whole eggs *optional extra meal within 8 hour eating
1 Cup of brown rice window, between meal 3 and 4.
Drink water (inbetween meals)
1 Cup of broccoli
Tilapia
Drink water (inbetween meals) Salad

79
More growth tips

Cold showers
Recovery
Please note, that quality of sleep in not
measured in hours either. Even if you are
getting 8 hours of sleep a night, it may not
1. Strengthens immunity be optimal if some of the following tips and
2. Improves blood circulation

How to nap like a pro guidelines are not followed.
My advice is to nap early in the afternoon
On average you will require 6-9 hours of
3. Regulates temperature -- after lunch is ideal. If you nap too late,
high quality sleep, to completely negate
youll find it difficult to fall asleep at night.
sleep deprivation, and enhance the power
4. Promotes weight loss / increases If napping doesnt come easy to you,
of your body and minds regeneration.
metabolism simply lie down and close your eyes.
5. Alleviates depression Give yourself time to get used to your new Tips to optimise
habit. Allow your thoughts to come and go,
6. Improves lymphatic movement and do your best to concentrate only on regeneration - before
your breathing. you go to bed;
7. Deepens breathing 1
And get comfortable -- preferably in a dark
Unwind
8. Keeps skin and hair healthy room. Our brains are wired to become alert
Switch off the tv or computer 15-30
when the sun is up. Darkness, on the other
minutes before you close your eyes, and
9. Increases energy and well-being hand, signals you to relax. A cool, quiet
perhaps read or write something.
room with the lights turned off is ideal for a
Why:
10. Increases hormone production restful and rejuvenating power nap.
The flicker rate of tv and computer screens
impede your bodies natural winding down
Finally, keep nap-time relatively short. As a
mechanisms.
general rule, dont nap for more than 20
How to start minutes at a time. Set an alarm on your
2
Gradually adjusting from hot to cold phone to avoid oversleeping.
Trigger sleepiness
showers is recommended. For many, a Soften the lights, or use dimmer.
drastic change in temperature would be too If youre out for more than 90 minutes,
Why:
much a stress to their body. Push yourself youll most likely enter rapid eye movement
This allows the hormone melatonin to
to step outside your comfort zone, while at (REM) sleep. At this point, we begin to
respond to the darkness, a natural signal to
the same time listen to what your body can dream, and if youre awoken from deep
trigger sleep, to initiate are far deeper more
handle. slumber youll feel groggy and tired rather
productive sleep
than refreshed and alert.
A great way to implement cold showers 3
into your daily routine is by turning the Bedtime snack
water to cold for the last 30 seconds to a
minute of your shower. Give it a try and see
Regeneration Consume the following;
One of the most overlooked aspects of 1 Or 2 whole eggs, ideally poached
what benefits you experience. Who knows, 2 Or 3 brazil nuts
maybe the secret to the fountain of youth is getting into great shape, is recovery. Most
creatures that have ever lived have evolved Zinc
hidden within cold showers. Vitamin d3
a pattern of waking time and sleep time.
Without this balance, the being falls apart.
Why:
Sleep time, is when a ton of regeneration This combination can increase your
Important tip occurs, via a very powerful sequence of testosterone production, and add a steady
hormones activating. In the modern world, flow of protein to the muscles overnight.
Storing your cellphone in your pants pocket
might be killing your sperm, and it might we pick up many habits, that prevent this
important period from being optimal, 4
also explain the global drop in sperm count Cold shower
due to exposure to radio frequency (rf) meaning are waking hours become less
effective. If you are man enough take a cold shower
electromagnetic radiation emitted by your for up to 10 minutes.
cellphone, a new study suggests.
Researchers at the university of exeter in Here are some great tips to apply as a daily
practice, to make sure that you see the Why:
the uk found a small but consistent drop in There is a whole string of positive benefits,
sperm quality in mens sperm ... maximum benefits of all your daily activities
and endeavours. from increasing good hormone production,
to improving the immune system
Sleep deprivation is a very dangerous thing.
More and more science is revealing the 5
negative impact it has on our general well- Fun
being. Read or listen to something fun or
empowering for 15 mins.

80
I have the potential to experience love

Why: greater than i have ever known. 10
The feelings and mood elicited by good I choose to be successful in each area of Meditate
words and thoughts set the mind up for a my life. For the last 5 to 10 mins, make sure you are
productive sleep, that can steer you in the I am willing to try new things courageously. not thinking about anything. Sometimes,
direction of the answers to a question you I have a keen capacity to learn new skills visualising the path of air, travelling in a
may be seeking. that support my success. circle, can keep your mind calm. If you can
I easily and quickly learn the lessons life do this for 15 mins, even more power to
Science is suggesting that given the right presents me with. you.
stimulus before sleep, the mind can begin
to align thoughts and ideas for you when You can also create a list of things that are Why:
you awaken. specifically relevant to your training and This will clear your mind and send you to
dating journeys sleep, in a great mood, inducing the best
6 A goal list of 5 things. blend of mental and body chemistry to
Gratitude and appreciation , I.E. enhance your waking hours.
Write down 10 things you are grateful for... I have overcome my aa
And it can include... Or
Why:
I approach 10 attractive women everyday
with great results.
Perfect practice
Gratitude lists have been shown to have an philosophy
impact on not just sleep but the quality of Why:
300-500 Reps to recognise a motor engram
the rest of someones day. Very high Speak of these things, as if you have
takes 3000-5000 reps to fix a faulty motor
achievers tend to employ this technique. done them. There is a very powerful
engrams
scientific reason behind this, and 99% of
Really paying attention to how it feels to successful people habitually do this, in
What that basically means, is that taking
embody these words, can have a massive various shapes and forms.
short-cuts and sloppy form, is very very
positive impact on your biochemistry, which
counter productive. Slow steady progress
regulates your moods and even your 7
is a much better approach.
perception. Phone off
Move or switch mobile or cell phone off.
Intermittent fasting and high intensity
I am grateful for being on the right path, Charge mobile or cell phone in another
exertions are literally the basis for the way
or im grateful for my friends room, as it is believed they can effect the
our bodies and systems evolved. These
As long as you authentically appreciate it quality of your sleep. Especially if its near
were the factors produced by a specific
as you do it. This puts the mind in a calm your head.
type of environment, that was much more
and positive mode, inducing a more
unforgiving than the modern the world.
productive sleep, improving the brains Why:
ability to get you what you want, when you The microwaves it emits may interrupt your
One of the largest factors in the masses
awaken. hormonal state, amongst other things that
struggling with health and fitness, is that all
impede quality well-being and sleep.
of a sudden their systems are no longer
7
getting the challenges and stimulation, that
In a similar vein, I would suggest also doing 8
they are completely evolved to thrive from.
an affirmation list of 5 things. i.e. Blackout
I am willing to step out of my comfort zone Get blackout curtains of wear blackout eye
If humans had 1 million years to perfectly
to be successful mask.
evolve to a fully technological environment,
it would be impossible to maintain
This has the similar effect, of placing you in Why:
muscular and skeletal system anything like,
a favourable state, for your mind to align Once you go back you never go back!
what we involved, from millions of years of
patterns of thought that serve you when Blackout curtains are a great investment, to
high intensity physical exertion, intermittent
you awaken. keep you in deep deep sleep as long as
fasting and natural selection.
you need it. Any kind of lightness can
Here is a full list of affirmations many interrupt this, contributing to sleep
This produced our amazing bodies, and our
successful people use, that you may find deprivation.
amazing abilities to thrive on omnivorous
useful:
diet and in a variety of conditions.
I know that i have the knowledge and 9
resources to achieve my dreams. Visualize
We are sadly seeing the beginning of this
I already have the experience and Sit-up, or lie on your back, and focus on
degeneration in the gene pool.
understanding i need to perform my slow controlled breathing using counts of 4
absolute best. for example, for inhale, hold and exhale.
While doing this focus on the visualisations
I fully accept myself and know that i am of yourself, for 5 mins, in your own movie, Very important tip
worthy of great things in life. being successful in the areas you want to
Storing your cellphone in your pants pocket
Abundance shows up in each area of my improve...And how you will get things
might be killing your sperm, and it might
life. achieved towards that goal.
also explain the global drop in sperm count
My passion is the key to my abundance.
due to exposure to radio frequency (rf)
I trust my intuition to lead me to Why:
electromagnetic radiation emitted by your
abundance. This will leave the mind with a very clear
cellphone, a new study suggests.
I am willing to devote time and energy vision of how it should begin to rewire you
Researchers at the university of exeter in
toward my goals. They are a priority in my for your goals. Thats its job. Do not leave it
the uk found a small but consistent drop in
life. to fester on your anxiety for the next day. It
sperm quality in mens sperm ...
I can clearly see my goal already will reinforce a more fearful behaviour in
accomplished. you, to avoid the perils of your life.

81

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MAXIMUM IMPACT

Copyright 2014 Vio Fazakerley. All rights reserved worldwide.

LEARN THE SECRETS OF LOOKING

FEATURING COVER MODEL: BRANDO JAMES

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We can all agree a females femininity is one Mindset

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Reasons for being 5.

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The clarity of the belief you will achieve that

You have to focus all your energy as a

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little negative impact on your system if you

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Cardio consists of much higher reps, so

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Option 3 Tracking This will be done by having a log book, or

Technique For example, spend 1 second lifting/

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There may be all sorts of reasons for this, but

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Truths & myths

Alarming truths Alzheimers is expected to triple in future

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I want to look like I

The diet, will also dramatically increase

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As for most of the food supply, you are

Depending on your goals, you are going to

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Nuts - almonds (generic) Generally, the diet prescribed here in

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microwave By applying the tracking system to you

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unhealthy substances; starting an intense movement and lots of sweating, without

Probiotics organic coconut oil at some point too. juice.

Begin the day with fresh organic seasonal

Detox power smoothie: If it is possible to apply this especially

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To make you really understand the power of

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Most of that wiring is conflicting. Kind of

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Bodyweight Bodyweight Bodyweight

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Plank as long as you can

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Gym 4 Gym 5 hybrid Workout f

Chest: Chest: Core:

Shoulders: Shoulders: Weekly schedule 1:

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Gym 6 hybrid Gym 7 hybrid

Clean and press 3x10