! 1 a About a Absolute F4X

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 was written to help you achieve an impressive, healthy Old School, New Body  was physique with sensible eating and workout strategies. Weight training and dieting can be demanding activities, however, so it is highly recommended that you consult your physician and have a physical examination prior to beginning. Proceed with the suggested exercises, nutrition strategies and routines at your own risk.

Cover photo of Steve and Becky Holman by Michael Neveux

Cover models: Steve and Becky Holman

Photography by Michael Neveux

Illustrations by Larry Eklund

Copyright © 2012 by Homebody Production Productions s  All rights reserved. reserved.

 Warning: The material in this document document may not be be reproduced reproduced in whole or in part in any manner or form without prior written consent from the publisher.

Bo x 2800, Ventura, CA 93002 9 3002 Homebody Productions, P.O. Box

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Contents

Introduction..................... Introduction..... ................................ ................................. ................................. ................................ ................................. ...................4 ..4 Preface........................... Preface........... ................................. ................................. ................................ ................................. ................................. ....................8 ....8 Chapter 1—The F4X System: Turning Fat Into Muscle...................................12 Muscle...................................12 Chapter 2—The F4X LEAN Workout:  Your  Y our 20-Minute Bellyfat Blowtorch.......... Blowtorch........................... ................................. ...................16 ...16 Chapter 3—Joint Rejuvenation: Pain-Free Sanity Sanity............... ................................ ............................22 ...........22 Chapter 4—Get Motivated: Promise, Commitment, Change............ Change........................26 ............26 Chapter 5—F4X Automatic Cardio and the Forgotten Key to Leanness.....30 Chapter 6—T 6—Transformation ransformation Sensation: Breaking Out of the Chub Club............. Club............................. ................................ .......................32 .......32 Chapter 7—The F4X SHAPE Workout: Lard-to-Hard Blast-Off................. Blast-Off.....................36 ....36 Chapter 8—The F4X All-Dumbbell Workout Workout Instant At-Home, New-Body Solution......... Solution.......................... ................................48 ...............48 Chapter 9—Lean-Machine Diet Facts and Fallacies..................................... Fallacies......................................56 .56 Chapter 10—Eat More, Lose Fat, Build Muscle................................... Muscle..............................................60 ...........60 Chapter 11—The Truth About Alcohol: Not Too Bad After All............. All.............................. ................................. ................................ ....................70 ....70 Chapter 12—Y 12 —Your our Three Key Fat-to-Muscle Supplements............................72 Supplements............................72 Chapter 13—Old 13 —Old School, New Body Q&A............. Q&A............................. ................................ ..........................76 ..........76 Chapter 14—Advanced Training:

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INTRODUCTION

When you've been at this working out thing as long as we have, you begin to think you know it all—and that's when you can get into trouble. You should never stop learning. That lesson hit us over the head hard a few years ago when we finally discovered key "secrets" to getting in ultimate shape quickly—but we're getting ahead of ourselves.

Marilyn Monroe, avid weight trainer.

Rewind even further to more than a decade ago. One of the most famous Hollywood trainers of the ’60s, ’70s and ’80s used to come into the IRON MAN  offices  offices where we work—rumor has it that he even trained Marilyn Monroe (we never confirmed that, but we do know that she lifted weights, as the framed print by Philippe Halsman on Steve's office wall confirms). Anyway, this trainer to the stars had closed his celebrated Hollywood gym, gone into semi-retirement in his 80s and came by every so often to regale us with stories, exercise techniques and his methods—which he said was the only right way to produce results.

His tirades—did we mention he was usually on the edge of berserk?— made some sense, but Steve, being somewhat of a workout authority as IRON MAN 's 's editor in chief, never really took the man's so-called density method too seriously. It just didn't sound intense enough to work.

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That was due to three things: 1) a few successful training gurus touting its effectiveness, effectiveness, including a top bodybuildin bodybuilding g title winner (who had to retire due to serious injuries, by the way) 2) steroids, which make that type of overstress and overtraining work, and 3) ego—only dweebs didn't go superheavy at the gym to show everyone how strong they are.  As fate would have it, the the legendary trainer passed passed away (we (we really miss his visits), and his wife asked if she could store much of his belongings at the IM IM warehouse.  warehouse. The publisher okayed it, and in came furniture, crates of trophies the trainer had won, pictures that hung in his gym and boxes of dusty, old documents and log books. That last item was most intriguing because here were the exact workouts and methods he had used to get those incredible results he always Buried treasure. The key to rapid physical talked about. transformation was here, written in manuals that were decades old. --------->

 While the training guru was alive we never tried his moderateweight, high-fatigue method—that's because, as we said, everyone "knew" real results were all about pushing more weight. And we had the chronic aches, pains and injuries to prove it, including bum shoulders, tweaked knees and backs that would go out for no reason. Funny that the old-school trainer had none of those problems, even in his 80s. That got Steve thinking.... He began pouring over the dusty notes and routines outlining the trainer's transformation transformation methods he used on Hollywood actors and star bodybuilders alike. A light bulb went off. Steve realized that the current

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revise the methods somewhat, do more research and fill in the gaps with recent science. The eventual results were incredible. The pieces fell into place and Steve realized exactly how and why his slightly revised version of the trainer's methods worked so quickly—it hit the muscles completely with cumulative stress to reach the growth threshold, and it produced a hormonal cascade that burned fat like a blowtorch.

 —————— With the Focus-4 Exercise  protocl, F4X F4X for short, our  metabolisms  metabolism s  are stoked stoked 24/7  and joint aches aches  and pains  are a fading  memory—plus, we're keeping  lean, hard  physiques all  year long.

Steve's results were some of the best he'd ever had—staying leaner and getting more muscular with much shorter, less painful workouts. Becky began using it, and she too was shocked at her quick progress. It wasn't a fluke. We had others try it, from 20-year-old college students to 50-year-old grandmothers—and each one reported stunning progress— all with no joint stress—in fact any residual joint pain disappeared. And workouts lasted 30 minutes to an hour, no longer. (The trainer insisted those short workouts were necessary so key hormones stayed at fullthrottle and the metabolism would burn white hot.) With our version, which we call the Focus-4 Exercise protocol, F4X for short, our metabolisms are stoked 24/7 and joint aches and pains are now fading memories—plus, we're keeping lean, hard physiques all year long. We're both over 50—and loving life. Our only regret is that we didn't discover the F4X system sooner, but now we can pass it on to you. Weight training is a miracle activity, as you'll see, and the F4X bodyreshaping system is the ultimate way to get all of its fat-burning, musclebuilding, anti-aging benefits in quick, safe, health-charged workouts— but we're still learning and still refining it. We owe a debt of gratitude to Vince Gironda, that cranky trainer to the stars, because his methods were the spark that may have saved us from giving up on weight training—or creating an orthopedic nightmare later in life with cumulative damage from heavy-weight training. Everyone should be lifting weights—the weights— the right way —to —to soar through life with a lean, healthy, muscular body. F4X is your key to fast, incredible transformation success without joint stress.

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F4X

The Youth-Enhancing Bodyshaping System For Men and Women

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PREFACE

Look around. Why are so many people in terrible shape? The problem for most is time. The older we get, the faster time moves—or so it seems. There's just not enough left to improve our bodies and health with exercise. (Don't let that word scare you; it doesn't take as much as you think—most people do it wrong and it takes too long.)

Steve.

We'll show you that there is time—in fact, you can turn back the clock—and the time is now! You need to ditch the misinformation and take action—using an efficient, on-target method. And that's what the F4X system is; as you'll see, it doesn't require a lot of time in the gym or complicated diets (you can often eat what you want). It's about getting stronger, looking good—dare we say impressive—and staying independent throughout your life with a simple plan—some easy-to-apply diet alterations and hitting a few quick F4X workouts each week—at the gym or at home, take your pick. Soon you'll be healthier and feel incredible with a body that will turn heads and raise eyebrows. And your age

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recently passed away at 96, but he was an energetic dynamo till the very end—a truly amazing guy—doing commercials and making appearances appearances.. His longevity secret? Eating right and exercising—he was a true physical culturist—oh, and he had a passion for life thanks to his well-conditioned body and mind. It should be obvious that your passion for life will be large and supercharged when you look and feel absolutely fantastic. Jack would attest to that.  A passion for life is a direct direct link to to happiness. happiness. And you can double or or triple that happiness quotient by being healthy, fit and muscular. Muscular? Yes! Don't let that word throw you, especially if you're female—women need plenty of muscle—for feminine shape and health. (Becky is a prime example; she strives for it.) So be you male or female, muscle will help you look and feel younger, have fewer health issues and stay independentt for the duration. (No one wants to be a burden independen to their children later in life, so start taking care of yourself now!)  According to Henry Lodge,  According Lodge, M.D., in in Younger Next Year , “In the absence of signals to grow, your body and brain decay, and you ‘age.’ So how do we keep ourselves from decaying? By changing the signals we send to our bodies. The keys to overriding the decay code are daily exercise, emotional commitment, reasonable nutrition and a real engagement with living. But it starts with exercise.” exercise. ”

Jack LaLanne, 95, in his home gym. (John Balik photo)

One key growth signal is stimulation to “build muscle,” and, as we said, that applies to women as well. Becky is proof that female trainees should

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place (Chapter 14 is on advanced training if you're interested); however, a woman's physique will simply get more shapely and sleek—so don't be afraid to push yourself to build a “physique.” More muscle will give you a body you can be proud of—more selfconfidence, extra drive in your daily life and business or school and never embarrassed to strip down at the beach or pool. You'll have a feeling of "I can conquer anything." It will also help you burn more fat, one more reason muscle leads to a leaner, healthier you. Muscle is live tissue and stokes your metabolism. It has been shown to lower insulin resistance—you'll need less of that sugar-controlling, fat-storing hormone, which is a good thing. Better insulin sensitivity can fortify you against diabetes and other inflammatory illnesses, cancer included. That's because, as Doctor Lodge would say, you’re counteracting “decay,” which is what disease is. Plus, while our F4X workout programs build muscle, they also enhance your cardiovascular system at the same time. And you can make it all happen with mode with  moderate rate weights—  weights— not bone-crushing, injury producing poundages—while poundages—wh ile working out a few

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GH is renowned as an anti-aging hormone that can boost your ability to build lean muscle and burn ugly bodyfat, amplify the potency of other hormones, like testosterone (it's important for women too); revitalize and heighten your sex drive; bulletproof your tendons and ligaments to prevent injuries, rejuvenate skin elasticity and hair thickness/sheen and fortify your immune system. In other words, you'll look and feel unreal. Whew! Lots of good stuff to spark your get-up-and-go to let the GH flow.  Are you ready? Let's Let's stop the the decay and start to grow grow with F4X.  —Steve and Becky Becky Holman

Steve and Becky Holman have been married for 27 years. Steve started weight training at 15 as a skinny 119-pounder and has been training ever since (more than 35 years). Becky has been working out on and off for more than 20 years, but she lapsed in her 30s while raising her two daughters. In her 40s she became fed up with her overweight appearance and made a radical physical transformation in only a few months. She is now a regular contributor of nutritionbased items to IRON MAN  magazine,  magazine, and Steve has been IM IM's 's Editor in Chief for more than 25 years. He has written more than 20 books on bodybuilding, weight training and nutrition and has also penned hundreds of articles on building muscle and burning fat. His blog, “Built for Life,” is at IronManMagazine.com at IronManMagazine.com.. Steve has also interviewed many legendary physique stars, including Arnold Schwarzenegger, Cory Everson, Tom Platz and Lee Labrada. His bodybuilding e-books are available at  X-Rep.com and  X-traordinaryW  X-traordin aryWorkouts.com. orkouts.com.

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CHAPTER 1

The F4X System™ Turning Fat Into Muscle

So let's not beat around the bush; just what is the F4X system? It's a method of training based on one that has been lost and collecting dust. The reason it's been "lost" is because of the emphasis on intensity, which most trainees equate to heavy, joint-jolting workouts. Go to any gym, and you'll see that most people are either using very light weights and resting too long or pounding their bodies with heavy weights,

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F4X is simple to understand: Say you're doing curls. You pick a weight with which you can get about 15 repetitions, but you only do 10. Simple. Rest 35 seconds, then do 10 more—and so on until you complete the designated number of sets—usually four. You go all out on the last one, until you can't get another in good form. Sounds easy—and the first couple of sets are—but as you continue, fatigue builds in the target muscles, in this case the biceps. On the last few sets you are struggling, your muscles are aching from lactic acid, and you're breathing is rapid (cardio effect). Blood rushes to your biceps for a full muscle pump—enhanced circulation—after only the first few sets. The number of exercises we prescribe for each muscle group varies, depending on your experience and goals, but you'll get all the fat-to-muscle benefits in about 10 minutes per body part with total workouts lasting 30 to 45 minutes. That will get muscle growth and GH output churning and ugly bodyfat burning—fast! With F4X you get at the majority of muscle fibers over four sets as fatigue accumulates. You also train both "sides" of those fibers for exceptional muscle-building  and  fat-burning  fat-burning effects—w effects—with ith GH release at full-throttle.

 —————— Growth  hormone triggers a veritable  muscle building, fatfat burning (and (and

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In simple terms, you target the myofibrils to emphasize strength and the sarcoplasm to emphasize muscle expansion, although both do contribute to making a muscle bigger and stronger.  Also, both contribute contribute to burning burning  bodyfat so you get get leaner. leaner. That means targeting both is important for fastest results.  As we mentioned mentioned above, the sarcoplasmic sarcoplasmic fluid fluid contains the the mitochondria where fat is burned —obviously —obviously very important for getting and staying lean. With shorter rests between sets, and each set lasting 40 seconds, you stress that "side" of the fiber and fortify those intra-cellular fat-burning furnaces. You're revving those lean machines!

 ——————  As you  recover from your workouts,  your body continues to

The 40 seconds of tension time and shorter rests between sets also produce more muscle burn, which is a key to growth hormone release. We've already discussed the miraculous fat-burning, anti-aging effects of GH; remember that muscle burn will get your GH to churn. ( Can ( Can J Appl Physio.. 22:244-255; 1997) Physio Now as far as the myofibrils are concerned, a weight heavy enough to inflict a bit of trauma on those power-generating strands is key. That trauma is microtears (soreness), and repair of those small tears requires energy. Your body fixes the slight "damage" over a period of days, and

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The F4X Method Set 1: Pick a weight with which you can get 15 repetitions, repetit ions, but only do 10 (this set will not be taxing).

• Rest 30 to 40 seconds. Set 2: Do 10 more repetitions with the same weight.

• Rest 30 to 40 seconds. Set 3: Do 10 more repetitions with the same weight.

• Rest 30 to 40 seconds. Set 4: Do as many repetitions as you can—until you can't do another.

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CHAPTER 2

The F4X LEAN Workout  Your  Y our 2020-Min Minute ute Bel Bellyf lyfat at Blo Blowto wtorc rch h

If you've never lifted weights before—or it's been a long while since you have, like high school—you need to break in easy. Don't let impatience and over-enthusiasm set you back. Getting too sore is no fun and has caused many people to quit before the magic happens—they never get that incredible buzz of spectacular body-transforming results.

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You want growth with strength as a secondary effect, so you need to make your sets last around 40 seconds. The one-second-up, three-seconds-down tempo for 10 reps will do it. Still, none of your sets should be tough in the beginning. The 10th rep on the second set should be mildly difficult but not a struggle. If you feel it begin to get too difficult, stop. With the F4X LEAN Workout you'll work out three days a week, Monday, Wednesday and Friday, with only four basic exercises per workout. This handful of key moves will train all of your major muscle groups:

 —————— You'll work out three

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F4X LEAN Workout Monday, Wednesday & Friday 

1

Squats.

2

Incline presses --> or bench

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F4X LEAN Workout Tips 1) Break-in progression. progression... ..  Weeks 1 and 2: Do two sets of each exercise—both sets should should be fairly easy. Rest 45 to 60 seconds between sets.  Weeks 3 and 4: Move to three sets of each exercise, 40 seconds of rest between each, and push your last set in the sequence to muscular failure—until you can't get another rep in perfect form.  Week 5: You can move to four sets per exercise, with set four to muscular failure. failure. If four sets feels like too much, you can go back to three sets per exercise for as long as necessary.

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 A: No, you should move back and forth from one arm to the other. As one side works, the other rests; however, that may make you more breathless than usual, but consider it extra cardiovascular benefit. Q: I know I rest about 35 seconds between sets of an exercise, but how long do I rest between exercises—like after squats and

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By the way, you can even work out with your daughter. The F4X system is perfect for a tandem team because while one trainee does his or her set of 10 reps, the other rests about 40 seconds. When one is resting the other trainee is doing his or her set. It's back and forth—no clock or timer needed. Q: What if I don't have access to dumbbells and an adjustable bench? Is there anything I can do at home without that equipment?  A: If you're a rank beginner, you can do freehand squats, holding the back of a chair for balance. Follow the F4X protocol, with 35 seconds between sets and the three-seconds-down-one-second-up cadence. Follow that with

 —————— The F4X  system is

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CHAPTER 3

Joint Rejuvenation:

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 Also realize realize that exercise exercise is key for blood flow to the joints and strengthening surrounding muscles for better stabilization. Use it or lose it rings especially true as you age.

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CHAPTER 4

Get Motivated: Promise,

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The first was dubbed “Sweet Sixteen” because it made older worms behave like teenagers. The worms usually die around day 20 of their lives, but manipulating this gene had them living six to seven times longer— equivalent in human years to 450. Wow! Kenyon said, “The gene boosts compounds that make sure the skin and muscle-building proteins are working properly, and the immune system becomes more active.”

 —————— Researchers determined that there are ways we can turn off the Grim Reaper  gene.... The The first step is to  avoid large  meals and  simple carbs, carbs,  both of which which  produce excess insulin.

 A second gene, gene, nicknamed nicknamed the “Grim Reaper Reaper,“ ,“ turns off the the Sweet Sixteen gene and accelerates the aging process. One of the most interesting findings is that insulin that  insulin helped helped activate the the Grim Reaper Reaper gene— gene — another reason you want to minimize insulin surges. From those findings the researchers determined that there are ways we can turn off the Grim Reaper gene without any genetic re-engineering. re-engineering. Because it’s turned on by insulin, the first step is to avoid large meals and simple carbs, both of which produce excess insulin. Next is exercise, which increases the body’s sensitivity to insulin—you need less to clear sugar from your bloodstream, which means less pancreatic stress (your pancreas secretes insulin). Exercise also bolsters your immune system. The low-insulin/longevity connection may be the reason diabetics often have shorter lifespans than nondiabetics—diabetics require frequent insulin injections, which would turn on the Grim Reaper gene. The one time you can use an insulin surge is right after your workout. Studies show that at that time insulin drives postworkout carbs to muscle tissue, not fat cells. As we've mentioned, training with weights uses up lots of glycogen. Eating some fast carbs (sugar) immediately following a workout causes your body to release insulin so the glycogen stores can be replaced quickly and efficiently. It's the perfect time for carbs. In fact, some new studies show that chocolate milk is almost a perfect postworkout elixir because of its mix of fast carbs (sugar) and protein. The amount of postworkout carbs you need can differ. Steve can get 60 grams without ill effects. Becky, being lighter, stays at 40 grams. The diet we helped John create has him take in only 20 grams because he's more carb sensitive. And we all include protein to insure that we build as much muscle as possible after every single workout.

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Steve Holman’s Daily Diet Meal 1 1 bowl oatmeal mixed with one scoop of Pro-Fusion of Pro-Fusion protein powder and a quarter cup of 1% milk 1 cup orange juice 1 cup coffee Meal 2 Muscle Meals meal replacement in water, 1 packet Preworkout  V8 (low sodium, sodium, 5.5-ounce can) Raisins (small handful) Meal 3* Postworkout shake RecoverX (60 grams fast carb, 40 grams fast protein) + CreaSol + CreaSol (water-soluble creatine)

Meal 4 8 ounces cottage cheese with pineapple 1 apple Meal 5 Muscle Meals, 1 Meals,  1 packet Meal 6 Broiled chicken or  tuna  tuna or  steak  steak  Vegetables  Veg etables 1-2 glasses wine Pro-Fusion, 1 Pro-Fusion,  1 scoop in water (optional)

Calories: 2,400 Protein: 210 grams (37 percent) Fat: 75 grams (26 percent) Carbs: 210 grams (37 percent)

Becky Holman’s Daily Diet Meal 1 High-fiber cereal or oatmeal (with glass of 1% milk) or two scrambled eggs One piece fruit 1 cup coffee Meal 2 Muscle Meals meal replacement, 1 packet, or Pro-Fusion protein powder, 2 scoops in water Meal 3 (postworkout)* (p ostworkout)* RecoverX, 2 RecoverX,  2 scoops in water or chocolate milk, 10 oz. Meal 4  Vanilla  Van illa lowfat Greek Greek yogurt

Meal 5 Pro-Fusion protein Pro-Fusion  protein powder, 1 scoop in water or  Think  Think Thin or Quest protein bar Meal 6 Chicken Broccoli or asparagus Wild rice

Calories: 1,450 Protein: 130 grams (36 percent) Fat: 40 grams (26 percent) Carbs: 140 grams (38 percent)

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John Rowley’s Daily Diet Meal 1 Oatmeal with blueberries Protein drink or  2-3  2-3 eggs Coffee or tea

Meal 5 Grilled white fish Steamed broccoli Brown rice, 1/2 cup

Meal 2 (Postworkout)* Protein pudding or  Muscle  Muscle Meals meal replacement, 1 packet, in water  Apple

Meal 6 Pro-Fusion protein Pro-Fusion  protein powder, 1 scoop in water or  Greek  Greek yogurt

Meal 3 Grilled chicken breast Large salad with half sliced avocado with olive oil and balsamic vinegar Small yam Meal 4 Muscle Meals meal replacement, 1 packet, in water

Meal 7 Pro-Fusion protein powder po wder,, 1 scoop in water or  Greek  Greek yogurt

Calories: 2,200 Protein: 220 grams (38 percent) Fat: 55 grams (30 percent) Carbs: 150 grams (32 percent)

Keep in mind that in lean shape Steve weighs around 200 pounds, Becky weighs 135 to 140 and John weighs around 210. You'll notice a few commonalities with each of our diets: •Many small meals spaced fairly evenly apart •Protein at every feeding •Enough fat for around 25 to 30 percent of calories •Daily protein and carb intakes that are very close to the same (John is a bit more carb sensitive, so he strives for slightly lower carbs and higher protein—note that genetics plays a large role in how many carbs you can tolerate) To get leaner, carbs can be gradually reduced over time. For example, when Steve is going for maximum leanness, he will delete his morning glass of orange juice and night time wine (most of the time) or reduce the carbs

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They may also reduce portions at some meals to gradually decrease calories over time, but the real keys are keeping protein in the bloodstream to build muscle and prevent it from being burned for energy—and  no insulin  surges.. Remember, insulin causes the body to store fat and ages you.  surges Surges in that hormone are caused by overly large meals and/or too many fast-absorbing fast-absorbin g carbohydrates, like soft drinks, desserts, bread, pasta, etc. Eat clean to get and stay lean.

Cheat Your Way to Victory  Speaking of carbs, notice in our diets that ours fluctuate. On nonworkout days we eliminate our postworkout drink and eat, say, a handful of nuts instead. That calorie/carb zig-zag keeps our metabolisms revved and burning fat. That metabolic boost happens with cheat meals too. When anything is too restrictive, it won't work for long because we rebel. Eventually we crave crave ice  ice cream or pizza. And that's why cheating is mandatory, although we now call it "victorious eating"—because that's a more positive spin—and it is positive. We set aside one 24-hour period each week to loosen our diets. It's a  Victory Day Day to reward reward ourselves ourselves for a week week of eating excellence. excellence. We We start on Saturday afternoon, maybe eat a burger with fries, grab some ice cream, eat a sandwich in front of the TV, or even get some sushi—heck, some of us even down a margarita or two. Then on Sunday morning we're free to eat some waffles with the kids or even go to brunch with friends—complete with dessert if we want it. But by Sunday afternoon, we're sick of the freedom and craving a return to healthy eating. (Sometimes we will also allow ourselves a dessert on Wednesdays as well, but nothing excessive.) The Victory Day is not only a mental break, but it's good for your goals as well. Your body gets used to anything if you stick to it long enough, and that slows your metabolism. We won't bore you with the technical reasoning— but it has to do with hormones like leptin. Just understand that when you "shock" your system with the occasional

 —————— We set aside one 24-hour  period each week to loosen our diets. It's  a Victory Day to reward ourselves for a week of eating excellence.

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Carb Zig-Zagging: Rev Your Lean Machine One of the big reasons our diets are so effective is that the carbohydrate count fluctuates automatically automatically.. You You should do that too in order to keep your metabolism stoked, shoveling bodyfat into the furnace for energy. For example, on workout days you include i nclude a postworkout shake, which supplies 40 to 60 grams of carbs. You You delete that on nonworkout days and replace it with a high-protein, low-carb food, like eggs or nuts (see the * on our diets). So if you work out three days a week, the other three days your carbs are lower. lower. It's a carb/  calorie zig-zag.  Ah, three workout days days and three nonworkout days, but there's one day left—and that's your Victory day, when you're allowed to splurge somewhat. You'll You'll no doubt exceed your normal carb intake, and that's fine. A surge su rge in calories and carbs will keep your metabolism humming along—as long as you don't go crazy with too much food, especially all at once. Overloading your system will cause fat deposition, don't kid yourself. It's like trying to overfill your car's gas tank so you can go farther. farther. That doesn't work; it just ju st spills over— much like excess carbs at a meal spill over into your fat cells. Remember, big meals cause more insulin to surge, and that means more fat storage. Keep your meals moderate, even on cheat, er um, Victory day, and you'll keep the lean machine revved to the max. Note: For a more detailed explanation, see Jon Benson's new Every Other Day Diet e-book. Diet  e-book. It includes complete diets, recipes, food analysis

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Old School, New Body Eating Tips

1) Stop eating crap. That includes fast-digesting, white carbs like pastries, rice, bread, potatoes, pasta and desserts. Doing this alone will make a major difference! (Some is okay on Victory Day—see #4.)

2) Eat five to six smaller meals a day day,, most with protein. That will keep you burning fat and building muscle with a fasterrunning metabolism.

3) Keep your carb intake between 100 grams and 250 grams a day , depending on your goals, activity and tolerance. Also keep that number fluctuating—higher on workout days—to keep your metabolism stoked.

4) Have a Victory Day. Celebrate six days of consistent eating and training with a loose-diet day—just don't go overboard and eat an entire pizza; keep it moderate but go ahead and splur splurge ge a bit to keep your metabolism revved. (Note: Some may find this too tempting to binge. In that case we recommend two Victory meals Victory  meals,, one on Sunday and one on Wednesday.)

5) Get some fast carbs and protein immediately  protein  immediately  following  following every workout. That will replenish your muscles.

6) Try to get fewer carbs at night—vegetables and every so often some fruit—skip the fast carbs when the sun sets (see #1).

7) Lose one to two pounds of fat a week —when —when trying to reduce. That's a realistic, healthy goal; any more could be muscle, so keep it gradual and steady. Be patient; don't rush it. However...

8) Don't rely on the scale.  Remember, you’re burning fat and building muscle. You could gain four pounds of muscle and lose four

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Old School, New Body Diet Q&A  Q: I have a hard time eating the same things every day. Are there any options?  A: Becky is the same way, so here are some of her alternate meals. They will work for men too.

Lean Meal Options Option 1 High-fiber cereal with milk (2%) Piece of fruit Small protein shake Option 2 Oatmeal with protein powder (optional) Boiled eggs, 2 Option 3 (Quick Blender Blast) Lowfat yogurt (any flavor), 6 oz. Milk (2%), 8 oz. Protein powder, 1 scoop Ice cubes for texture (optional) Water to thin (if necessary) Option 4 Cottage cheese, 8 oz.

Option 7 (On-the-Road Lunch) Turkey or beef jerky, 4 oz. Raisins, 1 small box Option 8 Wolfgang Puck’s Chicken and Egg Noodle soup, 1 serv. or other soup with less than 15 g. carbs Cheese, 28 g. (1 oz.) Option 9 Chicken tacos, 2 Sliced tomato, 1 Option 10 Egg omelet 3 whole eggs, green peppers, onions,   mushrooms

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Keep in mind that any of those meals will work in place of any other meal; however, some are more suited for breakfast, while others are more suited for lunch or dinner. Not many people are going to want Option 11: lean beef patty, green beans and a salad when they first wake up. Q: Shouldn’t I cut out all milk and other dairy foods when I’m trying to get lean?  A: Only if you're allergic. New research finds that milk and other dairy products can reduce your fat cells’ tendency to store calories. Michael Zemel, chairman of the nutrition department at the University of Tennessee in Knoxville, is one of the leading researchers delving into the phenomenon. In one study he put 32 people who needed to lose weight on reduced-calorie diets, but some of the diets included three to four servings of dairy daily.

Six months later all the subjects had lost weight, but those who were eating dairy lost 70 percent more—about 19 pounds of fat compared with only 11 pounds in the subjects who didn’t eat dairy. Zemel says the reason is that when there’s plenty of calcium in the blood, fat cells get the message to quit storing fat and start burning it. On the other hand, when calcium levels are low, the cells hoard fat.

 —————— Six months  later all the  subjects had  lost weight,  but those who who were eating dairy lost 70  percent more. more.

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CHAPTER 11

The Truth About Alcohol: Not Too Bad After All

 Alcohol is very misunderstood. misunderstood. Many Many people believe believe it’s it’s just empty calories, so if you stay under your calorie limit for fat burning, alcohol is okay. That sounds good, but there’s more to it than that. When you drink alcohol, you’re getting extra calories, true, but you’re also giving your body an additional fuel source. Your body has to burn off the alcohol first, so fat burning stops. Not so bad, you say, because that happens when you eat a meal. The problem comes when you eat while you drink alcohol—there’s no place for your body to put the food calories except in your fat cells. Your body uses alcohol for energy first. So if you’re drinking alcohol and eating, most of those food calories are going right to your fat cells.

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You’re much more likely to binge out of control if you’re buzzed and your stomach is empty—plus, you get zonked faster. You could kill an entire week of dieting in one crazy binge-blasting night. One last problem to keep in mind before we get to some positives:  Alcohol can depress testoster testosterone, one, the anabolic anabolic hormone that not only contributes to your muscle growth but also helps lean you out. In other words, lowering your T by drinking will make it more difficult to build muscle and burn fat. Now for the good news. Moderate alcohol consumption can be good for you. Two five-ounce drinks a night is the limit in most cases. In fact, most nights during the week, when we are not trying to get down to extremely low bodyfat levels, we have a couple of drinks—usually red wine—with dinner. That has the most proven health benefits and has fewer carbs than beer. A few studies have shown red wine to have fat-burning properties as well—which is kind of strange considering alcohol can lower testosterone to a degree. If and when you drink, do it early in the evening, as it can disrupt your sleep if you have it too late—after eight. If you're really trying to lean out fast, having a few drinks on cheat day is okay—but try to keep it at one or two days a week only.

 ——————  Alcohol  lowers your your  blood sugar sugar... ...  so you're  much more  likely to binge binge out of control  if you're  buzzed and  your stomach stomach  is empty. empty.

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CHAPTER 12

 Yourr Th  You Thrree Ke Key  y  Fat-to-Muscle Supplements

Supplements are not  are not  mandatory  mandatory for success on the Old School, New Body program, but they can speed results and make eating right more conventient. conventien t. That's especially true of protein supplements. supplements. 1) Protein. Protein intake, like carbs, is activity dependent. If you do lots of work that breaks down muscle tissue—like lifting weights or wrestling

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2) Branched-chain amino acids.  The essential amino acid L-leucine has proven itself in recent studies to be the primary spark for protein synthesis that leads to muscle growth. BCAAs have it in abundance, but these muscle-building aminos do more than allow you to build muscle faster. Top nutrition researcher Jerry Brainum explains why BCAAs are so important:

•Levels of testosterone, a major anabolic hormone, were higher when men [in one study] took BCAA supplements. •The results showed that with BCAAs, cortisol levels and levels of an enzyme released during muscle breakdown called creatine kinase, were both reduced compared to when the same subjects didn’t get BCAAs. (Remember, cortisol is a stress hormone that can cause your body to store fat and burn muscle—bad deal.) •Studies show a relationship between fat burning in muscle and the subsequent oxidation of BCAAs.

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your money down the toilet) and a lot of your effort in the gym is wasted. High cortisol also smothers growth hormone and testosterone, two of your most anabolic hormones that also have fat-burning properties, propertie s, so controlling cortisol will make T and GH more powerful. High cortisol levels also cause extreme carb cravings, which can boost your bodyfat stores quickly. Plus, high cortisol stops the fat-burning process in its tracks. It’s a protective mechanism that encourages expendable muscle to be annihilated for energy as fat is preserved for famine, or starvation (Gee thanks, Mother Nature). PS is all natural, and 600 to 800 milligrams has been shown to blunt cortisol output by more than 30 percent. Bonus: It’s also been shown to boost mental acuity and focus, so PS can help you generate more intensity and preserve brain function as you age. That’s why we recommend two to four capsules of Cort-Bloc as the last of our top 3 optional supplements:

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Caffeine and L-Carnitine: Fat-Burning Gasoline? Research indicates that caffeine not only gives you an energy boost but can also help you contract your muscles harder because it stimulates your central nervous system—and it can help you burn more fat during exercise. Studies show better fat metabolism during activity when a person is caffeinated.  An organic organic substance substance you can can use to help help bolster caffeine's caffeine's fat-burning fat-burning abilities is L-carnitine, an amino acid that’s directly responsible for transporting long-chain triglycerides, or fat, into the cells for energy production. In other words, it shuttles fat into the cell mitochondria, where it’s burned in a process called beta-oxidation beta-oxidation.. Remember that F4X training, with its short rests between sets and 40-second tension times per set, helps fortify the mitochondria, those fatburning powerhouses. So along with your F4X workouts, a small amount of caffeine and daily use of L-carnitine, can enhance your blubber-busting efforts.

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CHAPTER 13

Old School, New Body Q&A 

#1 Thing to Start Dropping Fat Now  Q: What’s What’s the number-one thing I can do to start dropping fat immediately, and what's the number-one fat-burning mistake?  A: The number-one thing you can do to start dropping fat is weighttraining exercise—preferably with F4X! If you mean from a dietary standpoint, the first thing you should always do is get rid of the crap food most of the time and start eating five to six protein-based meals a day.

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They often do the same with exercise, trying to work out every day of the week. You have to gradually coax your body to get leaner. After all, you wouldn't decide you're going to be stronger, go to the gym and try to bench press 500 pounds, would you? Give it time—patience is a virtue.

Solutions for Sluggish Bowels Q: I’ve tried higher-protein, low-carb diets, and they tend to constipate me. Is there anything I can do to alleviate that problem?  A: That can happen on low-carb diets because most dietary fiber comes from carbs—fruits and vegetables. Our diets are medium-carb, so

 —————— You'll look

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about that, and let it sink in. Step away from the scale! Concentrate on working out with weights, being consistent and putting in the effort; plus, keeping your eating relatively clean. You’ll be amazed at the changes your body will make.

The Real Secret to Midsection Perfection Q: I want abs. What exercises should I do to get a six-pack?  A: Believe it or not, getting abs is more about losing bodyfat than exercise. Almost anyone will have abs if they get down to below 8 percent bodyfat, and the diet

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Less Cardio for a Leaner Look  Q: I've always heard I should concentrate on cardio to burn fat, using weights only secondarily. You say the opposite. Why?  A: We've explained why throughout this e-book, so now allow us to quote our colleague Jon Benson, Benson, author of of Fit Over 40. 40 . He explains it well:

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Macronutrient Facts and Figures Q: You say to keep protein and carbs at around 35 to 40 percent of calories and fat at around 20 to 25 percent. How do  you figure those those macronutrient percentages? percentages?

 —————— “What you  really need is

 A: Say you eat a meal that contains 360 calories, 32 grams of carbs, 40 grams of protein and 8 grams of fat. What are the percentages? Here’s how to figure that out: 1) Convert grams to calories. There are four calories in every gram of protein and carbohydrate and nine in every gram of fat.

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Calories, 488 Carbohydrates, 65 grams Protein, 30 grams  Fat, 8 grams You could divide it and drink half midmorning and the other half midafternoon. Immediately after your workout you can drink chocolate milk—make it lowfat, as the fat slows digestion. You want quick entry of the carbs and protein into your bloodstream.

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championship physique into my 50s, but it also dramatically decreased the amount of time it took me to recover from surgery to repair a ruptured hamstring tendon in 2007. My surgeon was amazed at how quickly I was up and walking after surgery—I was about four weeks ahead of schedule. I healed so quickly that I won the open overall at my first show back,

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 A: Often depression in men is caused by low testosterone, and simply lifting weights with the F4X System a few times a week will remedy the situation. If you've read this far, you know that we're obviously big fans of that approach.

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There are no foods rich in vitamin D; people need to get it from sun exposure. Since most of us use sunscreen and are not in the sun often enough, D deficiency is rampant. If you're interested in your health, take at least 2,000 I.U. of vitamin D3 a day, especially in the winter when you get almost zero sun exposure.

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helps to set a deadline—such as the first day of summer or a vacation or a reunion. Events can help keep you in gear most of the year. You gotta be persistent and patient. Your new body won’t sprout overnight. It takes time (but not as much as you may think). That means you

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of your workouts as improving as improving your your well-being well-being . Subjects in the study were 34 percent more likely to stick with it when they had that attitude as opposed to doing it to just lose weight. It’s about health, longevity, independence independe nce for the duration and overall quality of life, not just looking better.

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