Getting Fit After 40 - A Practical No-Nonsense Guide

GETTING FIT AFTER 40 A Practical No-Nonsense Guide A Fitness Guidebook for Adults Over 40, Yet Useful for Adults of Any Age, to Quickly Getting Fit, Lean, and Losing ‘Impossible-To-Lose’ Fat. by David Ross Goben

“The PROVEN keys to fat-mass loss and a lean fit body are high-protein, high-nutritional-fats, low-carbohydrates, and properly-sequenced high-intensity short-duration low-impact slowertempo compound-muscle-resistance anaerobic exercise with little rest to activate a fast metabolism.” “The programs advocated herein work under the PROVEN fact that fitness depends on INTENSITY, not TIME. Intensity is critically important, but it is too often ignored by most fitness programs, and even by expensive personal trainers. The reason is that for most people, applying intensity to a workout IS HARD WORK and it requires a keen focus on method and execution! Yet, the benefits of a 20-minute high-intensity anaerobic workout are far superior to the typically longer and much more moderate anaerobic workouts of an hour or more.” – David Ross Goben, 2016, “Getting Fit After 40 – a Practical No-Nonsense Guide”.

Getting Fit After 40 A Practical No-Nonsense Guide —————————————————————————————————————————————————————————————————————————————— A Fitness Guidebook for Adults Over 40, Yet Useful for Adults of Any Age, to Quickly Getting Fit, Lean, and Losing ‘Impossible-To-Lose’ Fat. —————————————————————————————————————————————————————————————————————————————— By David Ross Goben Copyright © 2016 David Ross Goben. All rights reserved. [email protected], Lady Lake, Florida, USA Last Update: Sunday, November 20, 2016, 8:57 AM (Original: June 10, 2016) This book is free to everyone. You are also free to post unaltered copies of it online, distribute free copies, or provide links to it as you choose. This book is stored as both a plain text file and as a PDF document in a public folder in my online Google Drive. People can access the latest text file at: https://drive.google.com/open?id=0B_Dj_dKazINlWEN2ZDUtaC1peDQ. Its PDF is at https://drive.google.com/open?id=0B_Dj_dKazINlNFNJS0dadXc5anc. —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— ABOUT THIS BOOK —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— This book explores exercise and diet facts and fictions, and also the types of exercises and foods needed to EASILY defeat the “midriff bulge” most people get as they grow older and more sedentary. After age 24, they might notice fat slowly accumulating around their belly, hips, thighs and butt. This is largely due to steadily diminishing Testosterone levels. Apart from making a man a man, both men AND women employ it to maintain muscle and break down body fat, to release its lipids into the bloodstream, which the body’s cells then absorb for energy. As Testosterone slowly dwindles, our ability to build and repair muscle and to burn fat likewise dwindles. By age 40, when our HGH, our Human Growth Hormone (or “Fountain of Youth” hormone), begins on its slow decline, this can make that hard-to-lose fat in time utterly impossible to hide. This book explains how we can EASILY restore diminishing Testosterone, HGH and many other hormones to peak levels and quickly lose excess body fat naturally, and end up feeling and PHYSICALLY LOOKING much younger, using just a few highintensity exercises and a healthy diet, extending our lives and getting the lean body we had, or should have had in our 20s! This is based on scientific research and PROVEN results, not celebrity opinions, rumors, or “fad” diets! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Notes are enclosed within bounded lines dispersed throughout this book, like this one. These notes clarify various points in the main text, providing additional minutiae on topics, or even act as sidebars to highlight related material. I felt questions reviewers of this book doggedly asked regarding the points it proffered were best served by submitting the material used to answer their questions herein, sharing it with everyone. For example, explaining why NATIVE LDL Cholesterol, too often reviled as “bad”, is actually GOOD! Or that natural cures DO exist for erectile dysfunction, diabetes, and MUCH MORE! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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TABLE OF CONTENTS Getting Fit After 40............................................................................................................................... 1 About This Book .................................................................................................................................. 2 Table of Contents................................................................................................................................. 3 Preliminary Notes ................................................................................................................................ 9 About the Author ............................................................................................................................... 10 What You Should Expect From Reading This Book.......................................................................... 11 A Note on Daily Exercise and Nighttime Metabolic Rates......................................................... 11 A Note on The Importance of the Progesterone Hormone ........................................................ 12 Warning -- This Book is not "POLITICALLY CORRECT"................................................................... 13 A Note on Erectile Dysfunction................................................................................................ 15 About the Sources I Use .................................................................................................................... 16 Why This Book is Not Just a Quick-Start Guide................................................................................ 17 A Note on the Dangers of Man-Modified Trans Fat .................................................................. 18 A "QUICK" QUICK-START GUIDE -- This Book in a Nutshell............................................................ 20 The Diet and Exercise Wall That Many of Us Are Trapped Behind ................................................... 24 A Note on Anaerobics versus Aerobics ................................................................................... 25 A Note on Diabetes ................................................................................................................ 26 A Note on Cholesterol ............................................................................................................ 27 A Note on Excess Sugar Added to Processed Food ................................................................ 28 Examples of Gross Misconceptions in Exercise and Diet................................................................. 28 Misconception #1: Aerobic Crunches Burn Belly Fat................................................................ 28 A Note on Lower Back Pain, the Hip Flexor, and Quadratus Lumborum...................... 29 Misconception #2: Steady-State Cardio Burns Body Fat .......................................................... 30 Misconception #3: Eating Fat Makes You Fat .......................................................................... 32 A Note on Insulin ...................................................................................................... 32 A Note on Cortisol..................................................................................................... 32 Misconception #4: You Burn More Fat On an Empty Stomach ................................................. 33 Misconception #5: One Lb of Muscle Weighs More Than One Lb of Fat ................................... 33 Misconception #6: Exercise Converts Fat to Muscle ................................................................ 34 Misconception #7: Food Eaten in the Evening All Goes to Fat.................................................. 34 Misconception #8: Salt Causes Hypertension and High Blood Pressure ................................... 34 We Need to Unlearn the Diet and Fitness Misinformation We Have Been Taught............................ 36 A Note on Free Radicals and How to Easily Combat Them and ALL Inflammation Sources ...... 39 A Note on the Health Benefits of Starch .................................................................................. 42 Get Into a Regular Exercise and Healthy Eating Mindset.................................................................. 46 A Note on the Definition of a Diet ............................................................................................ 47 A Note on the Definition of Metabolism.................................................................................... 48 Resting Metabolic Rate............................................................................................. 48 Thermic Effect of Feeding ......................................................................................... 48 General Physical Activity........................................................................................... 48 A Note on What Happens When We Eat Sweets to Address Low Blood-Sugar Events ............. 49 A Note on Feeling "The Burn" in Muscles ................................................................................ 50 A Note on Smoking "Pot" and Oxygen Deprivation .................................................................. 54 Free Sample High-Intensity Anaerobic Fat-Burning Exercise Workouts .......................................... 55 Free Exercise Session from MAX Workouts ............................................................................ 55 Free Exercise Session from Abs After 40 ................................................................................ 55 Free Exercise Session from Six Pack Shortcuts 2.0................................................................. 56 Free Two-Week 'Fit in 15' Workout Program From Six Pack Shortcuts ..................................... 58 A Note on HGH (Human Growth Hormone) ............................................................................. 58 The Calorie Costs of Digestion.......................................................................................................... 59 The Science Behind Actually Burning Fat......................................................................................... 61 The Science Behind Sugar: Love Its Glucose and Hate Its Fructose ............................................... 64 Symptoms Versus Causes -- A Roadblock to Health and Exercise .................................................. 67 Allergies and the Deadly Preservative tBHQ ..................................................................................... 69 My Favorite Choices for Workout Programs ..................................................................................... 71 MAX Workouts ....................................................................................................................... 71 Abs After 40 ........................................................................................................................... 71 Six Pack Shortcuts 2.0............................................................................................................ 72 Honorable Mention: Athlean-X ................................................................................................ 74 Honorable Mention: Sweat With Kayla .................................................................................... 75

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Required Equipment for Completing the Recommended Workout Programs.................................. 77 Note For Women (Using Heavy Weights DOES NOT Make Big Muscles)................................. 77 A Note on Eccentric and Concentric Motion in Exercise ........................................................... 78 About “Rolling” to Relive Sore Muscles............................................................................................ 78 About Building a Bigger, More Powerful Musculature ...................................................................... 80 A Note on Biological Processes during "The Burn" .................................................................. 82 Diet and Healthy Nutrition Notes ....................................................................................................... 84 Start Your Journey Back to Health by Knowing Your Body Mass Index (BMI) ........................... 84 Post-Exercise Recovery Using Baking Soda............................................................................ 84 A Note on Baking Soda, Bioflavonoid, Heat Shock Protein 90 and Cancer.................. 87 A Note on the PD-L1 Protein, Alkaloids and Cancer................................................... 87 Avoid ANYTHING Containing Fluoride .................................................................................... 88 Why I Advise Against Smoking and Alcohol Consumption........................................................ 88 Post-Workout Meal................................................................................................................. 89 Additional Food Information .................................................................................................... 91 Good Foods Avocados.................................................................................................... 92 Blueberries ................................................................................................. 93 Berries........................................................................................................ 93 Apples ........................................................................................................ 93 Cruciferous vegetables................................................................................ 94 Spinach ...................................................................................................... 94 Kiwifruit....................................................................................................... 94 Bananas ..................................................................................................... 95 Grapefruit ................................................................................................... 95 Parsley ....................................................................................................... 96 Lemons ...................................................................................................... 96 Eggs........................................................................................................... 96 Plain Greek Yogurt and Plain Cottage Cheese ............................................. 97 Coconut Oil................................................................................................. 97 Cinnamon Sticks ......................................................................................... 97 Conjugated Linolic Acid (CLA in Dairy)......................................................... 98 Sprouted Grain Bread ................................................................................. 98 Quinoa........................................................................................................ 98 Beans, Lentils, and other Legumes.............................................................. 99 (Honorable mentions).................................................................................. 99 A Note on Positive Coffee effects on the Liver.............................................. 99 Bad Foods High Fructose Corn Syrup ........................................................................... 99 Store-Bought Fruit Juice.............................................................................. 99 Baked Potato Chips .................................................................................. 100 Pretzels .................................................................................................... 100 Popcorn.................................................................................................... 100 Manmade Fats.......................................................................................... 100 Margarines ............................................................................................... 100 Refined-Flour Breads ................................................................................ 101 Excess Sugars.......................................................................................... 101 Low-Fat or Fat-Free ANYTHING................................................................ 101 Processed Food........................................................................................ 102 So-Called "Natural" Ingredients ................................................................. 102 Take Care of Your Second Brain........................................................................................... 103 Breathing ............................................................................................................................. 104 Natural Detox ....................................................................................................................... 105 The Myth of Drinking Cold Water to Burn Lots of Calories...................................................... 105 Never Dehydrate .................................................................................................................. 105 Behind the Closed Half-Moon Door ....................................................................................... 106 Assuming "Power Poses" ..................................................................................................... 106 Omega-3 and Omega-6 Imbalance ....................................................................................... 107 Avoid the Large Molecule Olestra Fat Substitute ................................................................... 108 Getting Fit Enough To Do Fitness Exercise .................................................................................... 109 Note about Using Creatine to Get Energy Up for Frail People ................................................ 109 Simple Starter-Set Exercises To Get "Exercise Fit"................................................................ 110

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Lifting Things Around the House ............................................................................. 110 Housework ............................................................................................................. 110 Walking .................................................................................................................. 110 Tensing Exercise -- Resistance Exercise on the Cheap ......................................................... 111 "Cosmetic Surgery" Without the Surgery ............................................................................... 112 Fixing Your Posture.............................................................................................................. 113 Fixing Bent Knees................................................................................................... 113 Fixing Pelvic Tilt...................................................................................................... 113 Fixing Shoulder Droop ............................................................................................ 113 Fixing Neck Tilt....................................................................................................... 113 Exercise Equipment for Pre-Program Exercise............................................................................... 114 Dumbbells............................................................................................................................ 114 Two Tennis Balls.................................................................................................................. 114 Thick Wooden Dowel............................................................................................................ 114 Oversized Rubber Bands or Circle Resistance Bands............................................................ 115 A Desk with a Sturdy Leg Well .............................................................................................. 117 A Chair as a Home Gym....................................................................................................... 117 Optional Purchase -- Bullworker............................................................................................ 117 Optional Purchase -- Latex Circle Resistance Bands ............................................................. 117 Optional Purchase -- Latex Resistance Band......................................................................... 117 Optional Purchase -- Tricep Pull-Down.................................................................................. 118 Optional Purchase -- Push-Up Bars ...................................................................................... 118 Optional Purchase -- Pull-Up Bar .......................................................................................... 118 Optional Purchase -- Roller................................................................................................... 118 Setting Up an Exercise Regimen and Calendar............................................................................... 119 A Note on Dr. Izumi Tabata and His Discovering the Secret of EPOC ................................... 119 Why Progressive Exercise Is Important ................................................................................. 120 Breaking Up a Program into Stepwise Segments................................................................... 121 Setting Up Your Own Personal Program ............................................................................... 122 Weekly Exercise Schedule...................................................................................... 123 Dynamic Warm-Ups Before Starting a Session ........................................................ 123 Designing Your Exercise Sets ................................................................................. 124 How I Got Started With My Own Personal Program ........................................................................ 126 Getting Ready for Exercises Designed to Revitalize Your Metabolism .......................................... 130 Basic Requisite Exercises..................................................................................................... 130 Exercise Start Positions........................................................................................................ 130 Example Exercise: Standing Dumbbell Curls ........................................................... 131 Demonstrating Focused Exercise With Concentration Curls ..................................... 132 Starting Position: Standing Erect ............................................................................. 133 Starting Position: Boxer Stance ............................................................................... 133 Starting Position: Seated......................................................................................... 134 Starting Position: Plank........................................................................................... 134 Starting Position: Reverse Plank ............................................................................. 134 Starting Position: Prone .......................................................................................... 135 Starting Position: Hands and Knees ........................................................................ 135 Starting Position: Bridges ........................................................................................ 135 Warming Up for Anaerobic Exercise...................................................................................... 135 General Exercise Documentation.................................................................................................... 136 BRIDGES ............................................................................................................................ 137 Glute Bridges (AKA Hip Raises or Glute Thusters)................................................... 137 Lying Glute Bridges ................................................................................................ 137 Reverse Plank Kicks (AKA Bridge Kicks) ................................................................. 137 BURPIES............................................................................................................................. 138 Burpies................................................................................................................... 138 Quiet Burpies.......................................................................................................... 138 CORE ROTATIONS............................................................................................................. 138 Core Rotation ......................................................................................................... 138 Lateral Lunge with Core Rotation ............................................................................ 138 CRUNCHES......................................................................................................................... 139 Bicycle Crunches (AKA Bicycles) ............................................................................ 139 Sprinter Sit-Up Crunches (AKA Sprinter Sit-Ups) ..................................................... 139 Lying Heel-Tap Crunches........................................................................................ 139

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Reverse Crunches .................................................................................................. 139 Standing Knee-to-Elbow Crunches.......................................................................... 140 Side Knee-Up Crunches (AKA Side Knee-Ups)........................................................ 140 Towel Sit-Up Crunches (AKA Towel Sit-Ups)........................................................... 140 Leg Lay-Over Crunches (AKA Lag Lay-Overs)......................................................... 140 Elevated Toe-Reach Crunches (AKA Elevated Toe-Reaches) .................................. 140 Dumbbell Pull-Over Crunches (AKA Dumbbell Pull-Overs)....................................... 140 CURLS ................................................................................................................................ 141 Bicep Curls............................................................................................................. 141 Alternating Bicep Curls............................................................................................ 141 Concentration Curls (AKA Seated Curls) ................................................................. 141 Hammer Curls ........................................................................................................ 141 Alternating Hammer Curls ....................................................................................... 141 FLYS ................................................................................................................................... 141 Floor Dumbbell Flys (AKA Dumbbell Flys) ............................................................... 141 Bent Over Rear Delt Flys ........................................................................................ 141 Frontal Flys ............................................................................................................ 142 Shoulder Flys ......................................................................................................... 142 LUNGES.............................................................................................................................. 142 Lunges ................................................................................................................... 142 Reverse Lunges ..................................................................................................... 142 Walking Lunges ...................................................................................................... 143 Lateral Lunges (AKA Side Lunges).......................................................................... 142 Lateral Lunges With Dumbbells (AKA Side Lunges With Dumbbells) ........................ 143 Lunges with Bicep Curls.......................................................................................... 143 Reverse Lunges with Bicep Curls ............................................................................ 143 Lunges with Dumbbell Press-Ups............................................................................ 143 Reverse Lunges with Alternating Press Ups ............................................................ 143 Lunges with Dumbbell Rows ................................................................................... 143 Lunges with Reach and Twist (AKA Mobility Lunge)................................................. 144 Overhead Reverse Lunge with Twist ....................................................................... 144 Overhead Lateral Lunges........................................................................................ 144 Lateral Lunge with Reach........................................................................................ 144 Split Lunge Rows (AKA Split Squat Rows)............................................................... 144 Alternating Jump Lunges ........................................................................................ 144 Alternating Reverse Lunge with Single-Leg Step-Up and High-Knee-Lift................... 144 Lateral Lunges with Core Rotation........................................................................... 145 PLANKS.............................................................................................................................. 145 X-Plank .................................................................................................................. 145 Knee-to-Elbow Planks............................................................................................. 145 Shoulder Touch Planks........................................................................................... 146 Commando Planks (AKA Hydraulic Planks) ............................................................. 146 Plank Dumbbell Rows (AKA Dumbbell Row Push-Ups)............................................ 146 Plank Reach Under and Twist ................................................................................. 146 Plank with Opposite Hand to Toe Reach.................................................................. 146 Plank Crunches (AKA Knee-To-Elbow Planks) ........................................................ 146 Plank Jump-Ins....................................................................................................... 146 Mountain Climbers.................................................................................................. 146 Inclined Mountain Climbers ..................................................................................... 147 Side Planks ............................................................................................................ 147 PRESSES............................................................................................................................ 147 Inclined Dumbbell Presses...................................................................................... 147 Alternating Dumbbell Flat Bench Presses ................................................................ 147 Shoulder Presses (AKA Dumbbell Presses)............................................................. 147 Arnold Presses ....................................................................................................... 147 Floor Dumbbell Presses.......................................................................................... 148 PRONES ............................................................................................................................. 148 Prone Back Extensions (AKA Lying Back Extensions or Superman) ......................... 148 Prone Leg Curls...................................................................................................... 148 Prone Paddles (AKA Doggie Paddles)..................................................................... 148 Prone Cobras ......................................................................................................... 148 PUSH-UPS .......................................................................................................................... 148

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Push-Ups ............................................................................................................... 149 Knee Push-Ups ...................................................................................................... 149 Diamond Push-Ups (AKA Marine Push-Ups) ........................................................... 149 Inclined Push-Ups................................................................................................... 150 Declined Push-Ups ................................................................................................. 150 Dumbbell Row Push-Ups (AKA Plank Dumbbell Rows)............................................ 150 Plyo Push-Ups........................................................................................................ 150 Push-Ups with Twist (AKA Push-Ups with Rotation)................................................. 150 Pike Push-Ups........................................................................................................ 150 Inch Worm Push-Ups.............................................................................................. 151 ROWS ................................................................................................................................. 151 Bent Over Dumbbell Rows (AKA Overhand-Grip Dumbbell Rows)............................ 151 Bent Over Reverse Grip Dumbbell Rows ................................................................. 151 Dumbbell Row Push-Ups (AKA Plank Dumbbell Rows)............................................ 151 Seated Upright Dumbbell Rows............................................................................... 151 One Arm Rows ....................................................................................................... 151 Split Lunge Rows (Split Squat Rows) ...................................................................... 152 Lateral Dumbbell Rows (AKA Lateral Raises) .......................................................... 152 Dumbbell High-Rows (AKA Dumbbell High-Pulls) .................................................... 152 Inverted Rows ........................................................................................................ 152 SHRUGS ............................................................................................................................. 152 Standing Shrugs (AKA Standing Dumbbell Shrugs or Dumbbell Shrugs) .................. 152 Seated Shrugs........................................................................................................ 152 Behind the Back Shrugs.......................................................................................... 153 SQUATS.............................................................................................................................. 153 Air Squat ................................................................................................................ 153 Squats with Dumbbells at Side................................................................................ 153 Squats with Dumbbells at Shoulders ....................................................................... 153 Squats with Dumbbell Press-Ups ............................................................................ 153 Squats with Alternating Dumbbell Press-Ups ........................................................... 153 Squats with Arnold Presses (AKA Dumbbell Squat Thrusts)..................................... 153 Squats with Dumbbell Rows.................................................................................... 154 Squats with Alternating Dumbbell Rows................................................................... 154 Squats with Alternating High-Knee Pulls.................................................................. 154 Squats with Alternating Kicks .................................................................................. 154 Chair Squats .......................................................................................................... 154 Sumo Squats (Sumo Dead Lift) ............................................................................... 154 Sumo Squats with High Pulls .................................................................................. 154 Prison Squats ......................................................................................................... 154 Goblet Squats......................................................................................................... 155 Jump Squats .......................................................................................................... 155 Side-Step with Squats............................................................................................. 155 STEP-UPS........................................................................................................................... 155 Step-Ups ................................................................................................................ 155 Step-Up with High-Knee-Lifts .................................................................................. 155 Reverse Lunge with Single-Leg Step-Up and High-Knee-Lift .................................... 155 TRICEP EXTENSIONS ........................................................................................................ 156 Dumbbell Tricep Extensions.................................................................................... 156 Seated Single Dumbbell Tricep Extensions.............................................................. 156 MISCELLANEOUS LYING................................................................................................... 156 Alternating Side Leg Lifts ........................................................................................ 156 Alternating Side Leg Lifts With Dumbbell ................................................................. 156 Lying Flutter Kicks .................................................................................................. 156 Lying Scissors Abs ................................................................................................. 156 Lying Single Leg Raises.......................................................................................... 157 Alternating Toe Touches ......................................................................................... 157 Lying Lateral Scissors Abs (AKA Ab Scissors) ......................................................... 157 MISCELLANEOUS STANDING............................................................................................ 157 High Knee Taps...................................................................................................... 157 High Knees............................................................................................................. 157 Single-Leg Toe-Touches......................................................................................... 157 3 Punch With High Knee Pulls................................................................................. 158

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3 Punch With High Kicks......................................................................................... 158 Jumping Jacks........................................................................................................ 158 Calf Raises............................................................................................................. 158 Skater Jumps ......................................................................................................... 158 Quick Steps............................................................................................................ 158 Side-To-Side Towel Hops ....................................................................................... 158 MISCELLANEOUS STANDING WITH DUMBBELLS............................................................ 159 Dumbbell Tricep Kickbacks ..................................................................................... 159 Dumbbell Dead Lifts ............................................................................................... 159 Dumbbell Side Bends ............................................................................................. 159 Dumbbell Good Mornings........................................................................................ 159 Dumbbell Hang Cleans (AKA Shrug Cleans) ........................................................... 159 Dumbbell Hang Power Cleans (AKA Shrug Power Cleans) ...................................... 160 Dumbbell Hang Power Cleans with Press-Up .......................................................... 160 Dumbbell One Arm Push Jerk (AKA One Arm Push Jerk) ........................................ 160 Dumbbell One Arm Power Snatch (AKA One Arm Power Snatch) ............................ 160 MISCELLANEOUS .............................................................................................................. 160 Pull-Ups (AKA Chin-Ups) ........................................................................................ 160 Bench Dips (AKA Seated Dips) ............................................................................... 160 Seated Leg Pull-Ins ................................................................................................ 161 Alternating Rear Leg Kickbacks............................................................................... 161 Wall Sits................................................................................................................. 161 Wall Sits with Dumbbells......................................................................................... 161 Finding Online Military Exercise Training Manuals......................................................................... 161 Finding Other Exercise Source Material.......................................................................................... 162 Free Online PDF Books Available by David Ross Goben ............................................................... 163 Open Letters Sent to Advocates for the Electric Universe and Expansion Tectonics Theories ... 163 Navigating Your Way through Visual Basic 6.0 to Visual Basic .NET Application Upgrades ....... 164 Enhancing Visual Basic .NET Applications Far Beyond the Scope of Visual Basic 6.0............... 165 Doom 3 Walkthrough and Strategy Guide................................................................................ 166 Getting Fit After 40 - A Practical No-Nonsense Guide .............................................................. 167 Also Available from the Author ....................................................................................................... 168 A Gnostic Cycle: Exploring the Origin of Christianity .............................................................. 168

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— PRELIMINARY NOTES —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— Please confer with a TRUSTED physician regarding ANY medical advice proffered herein! Your medical situation might have unique circumstances that might not be covered within the restricting confines of a book! Simply because this shared advice has worked successfully for me and countless others, it does not mean that it will also have full, unrestricted applicability to you. I clearly cannot and WILL NOT assume responsibility for your personal medical situation. Those are decisions that must be left entirely up to you and to you alone. NEVER HESITATE to seek a second doctor’s opinion. For example, my father went to the same doctor religiously for over 30 years. For all those years he was told by this trusted family physician that the total deafness in his left ear was irreparable. After that doctor retired, during a visit with another doctor at a Veteran’s Hospital, as he and the doctor bided their time waiting for some test results, my father casually mentioned his deafness. The doctor promptly checked his ear and IMMEDIATELY found that his eardrum was simply out of place! By using a simple instrument, the doctor was able to reseat the eardrum and totally restore my father’s hearing in less than 15 seconds! You should make note of the fact that all monetary amounts that I reference within this book for unaffiliated third-party goods and services are in United States of America Dollars (USD). I am not compensated by them for it. Also notice that I use the anagram AKA within this book A LOT, such as making Non-native LDL Cholesterol an AKA of Manmade or Man-modified Trans Fat, which is important to those concerned with High Cholesterol (Hypercholesterolemia). For those who might not be aware if it, AKA is simply an anagram for “Also Known As”. Further, ignore bathroom scales and use your eyes instead! Replace your fatweight with denser lean muscle that also burns 3 times more calories than fat. You could even gain weight, but you will STILL look MUCH thinner and fitter! Additionally, throughout this book, and in reading a cornucopia of research, you will find two time periods CONSTANTLY reported by them: 2 MINUTES and 48 HOURS. Keep an eye out for these two figures. There has GOT to be an important metabolic reason for them occurring so often! It would seem that our bodies have internal timers that are set to one of these values, whether managed by heart rate, hormones dissipating, regenerating, or acting, internal sphincters relaxing or contracting, or our instinctual proclivity for keenly recognizing patterns. One might assume the answer to these periods could reveal the secret to keeping a lean fit body even easier than that which is discussed herein. Finally, feel free to bounce around this book to read the parts that have the most interest to you. Once having done that, then go back and read this book from front to back. For many people this can make its dense proliferation of information much easier to consume. This book must also repeat LOTS of information because it has to fight back popular but misinformed fitness and diet memes that should be absolutely purged from any rank of believability!

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— ABOUT THE AUTHOR —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— I am a US Military Veteran, an independent researcher, a software engineer, and an author. To keep in shape and remain active after retiring, I now do HEAVY warehouse labor in a mid-level retail store (NOT Wal-Mart), running up and down tall ladders, living in glorious anonymity. I have extensively explored Biblical history, ancient cultural thinking and slang, resulting in my seminal work: “A Gnostic Cycle: Exploring the Origin of Christianity”. I have written many books, manuals, and magazine articles under pen names or just not credited (in order to keep that glorious anonymity). My interests include the bio-mechanical origins of life, analyzing patterns that are indicative of intelligent construction, Climate Change Myths, The Electric Universe, Expansion Tectonics, Electron-Positron Lattice Technology, Quartz Technology, the real truth of history, exploring the ancient practice of Dream Walking, exploring the glaring flaws in current Darwinian theory, Mendelian Inheritance, Cosmology, Quantum Physics, Particle Physics, Astrophysics, and Nuclear Physics. My goal is to become as close as I can be to a Universal Scholar. I am presently 61 and I am proof that the research presented here DOES work. I lost 105 pounds and 16 inches from my waist in 5 months, and STILL dropping, all without reducing calories or avoiding fatty food, or taking pills or supplements! I did it by exercising a half-hour each day and eating to properly feed my body. The loss was of body fat, NOT of muscle. I also built up that muscle, building a lean physique and a fast metabolism. As impossible as it was to previously lose this body fat, desperately trying “fad” diets, calorie-counting, and low-fat foods (and in the end GAINING fat!), I decided to immerse myself into detailed research on the subject and explore the actual science behind human biochemistry and how exercise and the foods we eat act upon it. That has made ALL the difference!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Most everyone warns me that losing weight this fast is unhealthy. It is not! It is ONLY unhealthy for people on REDUCED-CALORY and/or REDUCED-FAT diets! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Take advantage of what I learned. Instead of spending endless hours at the gym, not being quite sure what to do, devote only a half-hour a day, 4 or 5 days a week over 12 weeks in the privacy of your own home following an exercise and diet program with no equipment except for a pair of dumbbells! It does not hurt that instead of cutting food you might have to INCREASE it, just to fuel a heartier appetite and a FAST metabolism that WILL burn calories and fat day AND night! Is 3, or even 6 months devoted to a program worth extending your life and getting back the body you had in your 20s? After success with my self-designed program, I researched DOZENS of others to gain EVEN FASTER results, and among all of them I finally found just 3 that were based fully upon the research I had conducted. The best part is that they are among the most inexpensive programs out on the market, costing only a one-time fee from $39.95 to $97! I will even include links to full sample sessions of them so you can actually “test drive” these programs for free!

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— WHAT YOU SHOULD EXPECT FROM READING THIS BOOK —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— This is a practical, no-nonsense guide for getting fit, lean and sexy, even if you are a young man or woman who suffers from excess weight, slow metabolism, low Testosterone, or are like me and us older folks over the age of 40. Do you drift through life in denial, claiming you have an under-active thyroid (though this disorder IS real, few of those CLAIMING they have it really do), or that you have big bones (strange how some people’s bones can get “bigger” after they start packing on excess body weight), or your metabolism is slow, or that it “naturally” slowed down through “no fault of your own” as you got older (though this can happen to most of us over time, we can actually point DIRECTLY to our diets and the sedentary lifestyle we tend to adopt as we age)? Move beyond denial, admit that you have a fat-weight problem and you want to do something REAL about it, and then read this book to find ways you can fix it. You will find no diet-rumors or weight-loss myths as solutions here, or check to see what some movie star or celebrity doctor has to say about “this week’s” new way to diet. Much of what they say is nothing but ejecta from the south side of a north-bound horse, anyway, because most of them spew what they are paid to spew or what they are paid to skew their pontifications towards. You are going to explore proven methods drawn from solid scientific research to EASILY reactivate the hard-charging ‘fast metabolism’ that you REALLY DO HAVE, restore your Testosterone/Estrogen to peak levels, and to once again burn calories and body fat even as you sit on your duff and even as you sleep. You will be able to lose all that excess fat-mass without using any “miracle” supplements, gizmos, therapies, or pills, but through using simple and short anaerobic exercises and a more sober and educated understanding of your daily diet and how it and exercise actually acts upon the biochemistry of your body. The hot body you might have had in your youth is not forever lost in your past. By understanding how your body and metabolism REALLY work and how the foods you eat affects you, you CAN get that hot body back again, and SOON! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Research shows an average person’s metabolic rate is no different day or night. Thus, the belief that we will gain weight if we eat after a certain hour in the evening, or that anything we eat before going to bed will only go straight to fat, is only a myth. BUT, did you know daily exercise can boost sleeping metabolic rates by up to 11%, dramatically INCREASING fat-burning? ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ This book will explain: •• The differences between the high-intensity anaerobic resistance exercises that I advocate herein to reactivate the “fast metabolism” that you actually should have (even if for some reason it has not yet fired up in your case) and lighter-intensity aerobic exercises, which I think you are wasting your time on if you are only attempting to reduce fat-weight. I will also explain why.

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•• You will find out how a diet burn off body fat WITHOUT adding types of nutritional fats will charging and incinerate calories

high in nutritional fat can actually make you on body fat by learning that eating the right act as fuel to keep your metabolism hardand body fat like it once did in your youth.

•• You will explore the exercises and foods you need to get lean and fit, such as anaerobic exercise and food high in slow-digesting proteins and nutritional fats, and the exercise and food you should avoid, such as steady or stationary cardio exercise and foods high in carbohydrates or manmade trans fats. •• You will learn that the High Fructose Corn Syrup, HFCS, in many popular carbonated beverages, “energy” drinks, and snacks (even “health” snacks!) is DEADLY (REGULAR Corn Syrup is 100% Glucose, which is OK)! To make HFCS, much of corn syrup’s Glucose is transformed to Fructose using D-xylose isomerase enzymes, making it taste MUCH sweeter. YET, because even powdered common sugar saturates processed food, and Fructose, which we have no metabolic use for, is 50% of common sugar (and 50% Glucose), it can become deadly toxic when it builds up within the body! Besides the sad fact that 100% of Fructose goes STRAIGHT to fat storage, it is also used by cancer as a fuel, allowing it to flourish and metastasize, it causes Insulin insensitivity, Leptin resistance (Leptin controls fat-burning), gut-flora imbalance, diabetes, obesity, heart disease, it increases uric acid, causing gout, kidney stones and aggravates or precipitates hypertension, and many other serious issues of concern! •• You will learn how you can reverse dwindling Testosterone or Estrogen levels if near or over 40, or even at my age (almost 62), or much older. •• You will learn what your body goes through using proper diet and highintensity anaerobics, and how it makes it possible to melt off fat that might have previously absolutely refused to budge no matter WHAT you had tried. •• You will learn why reduced-calorie diets and especially low-fat, or WORSE, fat-free diets only makes you burn off muscle mass, but NOT ONE OUNCE of your fat, and why it will usually make you LESS healthy AND EVEN FATTER! •• You will learn that an activated ‘fast metabolism’ restores hormone levels of Testosterone, Estrogen, Leptin, Endorphins, Adrenaline, Progesterone, and many others. It also restores your HGH (Human Growth Hormone), which revives your skin to youthful vigor using just exercise and diet, all without spending a penny on mud masks, mineral therapies, pills, surgery, or topical creams (MOST creams to “smooth” (swell) wrinkled skin tissue contain MERCURY as its active ingredient; AKA calomel, mercurous chloride, mercuric, or mercurio!). •• You will also learn MANY MORE things to help you on the road to a healthy, lean, fit, and sexy body. You just need to make a personal commitment to it! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: A VERY IMPORTANT hormone is Progesterone. It is the “Happy Hormone”. When its levels drop, people can sink into depression. Indeed, prior to giving birth, a mother’s levels are 10-20 times higher than normal. But, right after birth its levels can drop to zero, sinking them into postpartum depression. Men suffer similar issues. Indeed, were people tested and found to be low in Progesterone, they SHOULD be given this hormone instead of anti-depressants! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— WARNING -- THIS BOOK IS NOT “POLITICALLY CORRECT” —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— What the title means is that I do not ever intend to deceive you or spin lies like a politician to make a lie APPEAR to be truthful. I will NOT say there is a good reason why vendors pack food with excess refined sugar, high Fructose, toxic preservatives like tBHQ, artery-clogging manmade trans fats, invent diseases requiring therapies, or that none of it is meant to make you addicted to their products or dependant on costly medications, like statins, to manage their faux diseases. Such equivalency is typical of the “Politically Correct”. Let me explain. “PC Police” tell us the “handicapped” are “differently-abled”, the “blind” are “visually impaired”, the “obese” are “ample bodied”, an “illegal immigrant” is an “undocumented worker”, that someone who is “horny” is “amorous”, or to have “uncontrollable diarrhea” is to have “anal leakage”. At first blink, you might suppose these “PC” terms appear acceptable and kind, but THINK about what they ACTUALLY MEAN. Truly, such Orwellian New-Speak ONLY muddles and generalizes. It ABSOLUTELY DOES NOT accurately describe ANYTHING! The differently-abled can refer to ANY person with unique skills; anyone with a visual problem, such as needing reading glasses, is visually impaired; ample bodied can refer to those with stout builds, the muscle-bound, or have a hot shapely body, not just grossly overweight; undocumented workers can refer to legal workers doing jobs “off the books”, or even to those unlicensed to do jobs requiring certification, not just to aliens illegally in-country; amorous speaks of people who are emotionally intertwined, not just to being sexually aroused; and anal leakage can refer to any condition that brings about ANY degree of anal issue, even Celiac Disease, controllable or not (such as you can make it to a bathroom without being forced to trample to death anyone who stands in your path), not just to those with diarrhea that is uncontrollable. Political correctness will only corrupt a language to incomprehensibility. I am surprised they have not demanded we use “Technicolor Yawn” in place of “Vomiting”, which is what I want to do when I hear such posterior ejecta. I am not one to dance around words or use deceptive “politically correct” phrasing to blur terminology in order to “protect” personal hyper-sensitive insecurities that whiny people typically have. “Just deal with it!” was my Father’s profoundly wise advice for anything that troubled my self-esteem. Truth is Truth, no matter how “brutal” some might bellyache that it is. This use of political correctness is nothing more than a device by which one can lie, or conceal a “white lie”, but make such a lie APPEAR as Truth. I think PC is an idiotic concept, because to me deception is anything BUT “correct”. However, I DO understand that when one’s spouse demands you ALWAYS be 100% honest with them, and then they turn around to ask you something insanely stupid, like if they are getting fat, you tread on thin ice if your presumed “honest” answer is not the one they expect. Besides, if they have to ask, then they ALREADY know the answer -- they just expect you NOT to confirm it!

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Even so, one common, natural topic covered in this book was actually a subject of great contention by those who would presume for themselves a mantle of authority and correctness. It has to do with Testosterone and women. I still cannot believe that I had to even argue this natural biological process. I will not, as one self-described “Sensitivity Coach” recommended, make vague inferences, such as instead of referring to raising “Testosterone” levels in women through exercise of this ASSUMED “male-only” hormone that I should instead refer to raising their “fat-burning hormone”. The truth is that women DO produce Testosterone (Androgen), the key male hormone, along with Estrogen, the key female hormone, both generated from nutritional fats (lipids), in their ovaries and adrenal glands (males generate it in their gonads and adrenal glands). After Testosterone enters a woman’s bloodstream, Amoratase enzymes manufactured within their organ-covering fatty tissue binds with it to transform much of it to Estrogen, which helps make and keep her a woman. A woman’s Follicle-Stimulating Hormone engenders ovarian production of their primary source of Estrogen by the granulosa cells of the ovarian follicles and corpora lutea. Smaller amounts are produced in the liver, the adrenal glands, and breasts. After menopause, when Follicle-Stimulating Hormone production diminishes, the conversion of Testosterone to Estrogen in women is essential. Besides burning fat and maintaining muscle, Testosterone in women also makes them “horny”. Luckily humans are not like other mammals, where the female will only produce Testosterone during rare “heat” periods once or twice a year, called Estrus (Greek for “sexual desire”), induced by female reproductive hormones. The rest of the year they accumulate fat, due to the lack of fatburning Testosterone, in order to fuel pregnancy and nurture their offspring. Thanks to female genetics, women do not produce enough Testosterone to get an Adams Apple, get a hairy chest, or sing bass in a barbershop quartet, among other “things”, unless they resort to heavy and illegal steroid injections (the human Testosterone hormone is actually a NATURAL, safe steroid -- but avoid synthetic or animal steroids due to common adverse physiological and psychological side-effects!) or they have Hyperandrogenism that causes a few women to produce up to triple the normal Testosterone for women. On the other hand, low production of Testosterone in women not only greatly reduces sexual desire, but it also weakens their bones and reduces their Estrogen levels. Indeed, later in life, older men can often have higher Estrogen levels than post-menopausal women if these men accumulate belly fat, which produces Amoratase enzymes that convert men’s Testosterone to Estrogen! Rest assured that women using the exercise and diet programs I will recommend -- even if they also do HEAVY weight training -- WILL NOT and CAN NOT develop massive, bulging muscles like so many of the male gym rats they might see socialize on an exercise center’s Pec Deck (one typically has to take special supplements to pack more liquid storage space into those muscles to bulk them up -- though this fails to add any actual strength to them). Women will instead get fit, lean, hard-bodied, and HOT when they complete these programs. And, whatever Testosterone not used to make lean muscle and burn body fat will transform into Estrogen to make them the woman they were in their youth (doing this additional Testosterone production is ESSENTIAL after menopause, because by then their NATURAL Estrogen production levels will have dropped sharply).

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~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Did you know that 25% of men seeking treatment for Erectile Dysfunction (ED) are under age 20, 50% of men from ages 40 to 70 have some degree of ED, and 90% of men diagnosed with ED have an elevated risk of heart attack? It is assumed only low Testosterone (Low-T) causes ED. When a man has Low-T, his doctor might auto-prescribe a phosphodiesterase type 5 inhibitor (PDE5), metabolizing nitric oxide to initiate an erection. If it is ineffective, they might then prescribe expensive Testosterone Replacement Therapy (TRT), involving $1000/month, CONSTANT doctor visits, blood-work and injections. With TRT, patients run the risk of side-effects like heart attack, stroke, blood clots, sleep apnea, prostrate cancer, debilitating memory problems, and fits of rage. Men are most commonly put on PDE5 pills, such as Viagra, Cialis, etc., even though that can lead to a different laundry list of side-effects, such as sudden vision loss; vision changes; ringing in the ears or sudden hearing loss; chest pain or heavy feeling, pain spreading to the arm or shoulder, nausea, sweating, general ill feeling; shortness of breath; feeling lightheaded, fainting; irregular heartbeat; swelling in the hands, ankles, or feet; a penis erection that is painful or lasts 4 hours or longer; or cancer. Less serious side-effects include warmth or redness in the face, neck, or chest; stuffy nose; headache; memory problems; upset stomach; or back pain. The trapping of blood-flow, resulting in a non-stop and VERY painful erection lasting 4+ hours is too often down-played and even joked about. But if it goes untreated, it can last for several DAYS, leading to gangrene due to blood stagnation. If antibiotics do not clear it up, then amputation is required! Most doctors too often blame ED primarily on Testosterone levels, though in truth only 3% of ED issues are caused by Low-T. 97% of these cases are actually due to reduced levels of a little-known enzyme called “eNOS”. eNOS (endothelial Nitric Oxide Synthase) releases nitric oxide from the Larginine amino acid and is needed to help nitric oxide produce an erection, being used to manage an erection’s length. Without eNOS, all the PDE5 in the world might not deliver an erection! Using PDE5s also increases the chance for blindness, psychological issues, and 84% better odds of developing cancer. eNOS, also known as Nitric Oxide Synthase 3 (NOS3) or constitutive NOS (cNOS), is an enzyme that is one of three isoforms that synthesize nitric oxide, a small gaseous and lipophilic (dissolves in fats) molecule that participates in several biological processes. Nitric oxide produced by eNOS in the vascular endothelium plays crucial roles in regulating vascular tone, cellular proliferation, leukocyte adhesion, and platelet aggregation. eNOS is also essential for a healthy cardiovascular system. An ALTERNATIVE path converts nitrate foods to nitric oxide via mouth bacteria, like animal organs, beet root, black tea, blueberries, brown rice, cayenne pepper & other hot chili peppers, citrus fruits, cranberries, garlic, honey, onions, oysters, peanut butter, pistachios, pomegranate, raw dark chocolate, salmon, shrimp, walnuts, watermelon, and nitrate-rich leafy greens, such as arugula, beet greens, butter leaf, celery, chard, kale, lettuce, and spinach. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— ABOUT THE SOURCES I USE —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— Most of this daunting profusion of information is based on personal research conducted by plowing through countless resources, from noted peer-reviewed scientific journals and papers, to include a significance of research-backed reports that have been provided freely for public scrutiny by supplement organizations, like BioTrust Nutrition (http://sem.biotrust.com) and Anabolic Men (www.anabolicmen.com) (two supplement and dietary information sources my research has deemed reliable), Optimal Breathing Mastery (www.breathing.com) (proper breathing is far more important to our well-being than most people might ever presume, and especially because critical hormonal secretions from our Endocrine glands are so tightly bound to it), the Thunderbolts website (www.thunderbolts.info) (we are in fact bio-electric organisms that are electricity-generating dynamos, like all other biological organisms, and we need to rediscover how to manage it -- we are composed of 37.2 trillion cells, where EACH cell is packed with hundreds of thousands of busy, highly animated, incredibly programmatically-smart electric-powered molecular machines), a plethora of peer-reviewed publications found at university archives, online encyclopedias, and reliable information extracted from trusted online health and fitness sites such as Shin Ohtake’s “MAX Workouts” (www.maxworkouts.com), Mark McIlyar’s “Abs After 40” (www.getabsafter40.com), and the late Clark Shao’s “Six Pack Shortcuts 2.0” (www.sixpackshortcuts.com). I studied these sources incessantly as I wove personal observations into these lines, paragraphs, and pages of prose to preserve perceptions and conclusions on these subjects. Though my original work in fact saturates the content of this book, especially due to my weighty and incessant editing as I tried to succinctly express its many points, insert new research, and deliver as much information as possible, I am not quick to toot my horn. Rather, I will grant that this volume is at its core inspired by the above genius, upon whose many shoulders I stand, and express upon it a modest modicum of my own intelligent intuitive perception. I originally laid this all out as a PERSONAL referential collection of jotted notes and observations, never intended as a book, to bind my massive body of research in a manner that would make the most sense to me. One also has to be mindful of their references because there is a superfluity, indeed, a torrential flood of MISINFORMATION, much of it long-since abandoned and outdated by over 35 years, such as now-disproved fitness theories dating back to the 1980s, back when isolated and aerobic exercises were all the rage, the potentially joint-stressing split-body isolation workouts were becoming like a “pec deck” religion, and everyone was “juicing up” to look like Arnold Schwarzenegger. Much of this has since been shown to be less efficient or even ineffective, sometimes askew to more recent discoveries, or just plain wrong. Use the most up-to-date information backed by NON-PARTISAN scientific study. It is truly amazing how many health and fitness sites base their “facts” upon techniques they just like, agree upon, or just THINK that they “sound” good, what someone they respect might have asserted, or build their foundation upon outdated hypotheses from the 1980s, but how often recent scientific discovery is counter to their programs. That makes their “facts” much like “locker room rumors” that we all had about sex back in junior high or middle school.

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— WHY THIS BOOK IS NOT JUST A QUICK-START GUIDE —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— It is interesting that a few reviewers of this book have requested a “QuickStart” version of it, because THAT is exactly what this book was at its start! My original omnibus of notes held but 16 pages. Yet, email I received about it begged for clarity. So, I detailed my notes. It grew to 33 pages. But that was like dousing a fire with butane. They suddenly wanted to know EVERYTHING!!! All anyone really wants is clarity. They are tired of being told to do this or that without explanation. This has much to do with celebrities and TV doctors rolling out endless diet plans (that usually fail), or extol exotic substances said to allow one to continue eating bad and STILL lose weight, not explaining HOW that is possible or where the weight-loss actually comes from. These are shiny baubles, glowing brightly but hold no substance. Such nonsense only line a sponsor’s, and maybe even their own pockets with your hard-earned money! In reviewing countless diet plans, I saw that they were ALL simply quick-start guides. They explained little of any science behind them except in peripheral terms. Usually that science can be dated all the way back to the 1980s, most of which has since been superseded or invalidated. Sadly, nearly all were just rewording the EXACT SAME failed old-as-dirt reduced-calorie, reduced-fat diet! Society has had the idea pounded into it that to lose body fat they HAVE to cut calories and fats from their meals. This propaganda is HAMMERED REPEATEDLY into our social consciousness. It is so ingrained that stating the TRUTH about fat-loss falls mostly on deaf ears. If I tell someone to eat fatty foods, they think I lost my mind. They cringe when I share an 800-calorie omelet recipe LOADED with fats and protein, but it instead BURNS body fat ALL DAY but does not add ANY body fat, or that daily exercise increases night-time fat-burning, or there is no truth to the myth that eating food late at night, like plain, whole cottage cheese, goes to fat (it helps us sleep as it BURNS body fat!). It has become even worse due to increasingly sedentary lifestyles, which slows metabolisms, making one frail and halts fat-burning. People sit about staring at smart devices, THINKING they are socially active because they use ‘social media’, instead of getting involved in REAL social activities. People now have more Facebook friends than ACTUAL friends. Their idea of social interaction is to madly thumb messages back and forth instead of playing sports in the yard. To restore health and fitness, people must ignite a fast-running metabolism. Yet, most-all diets are based on the “Standard American Diet”, which advises diets HIGH in carbohydrates and LOW in nutritional fats. This is -WHY- we do not have a fast-running metabolism! If we are sedentary, high carbohydrates, especially sugars, retard minds AND metabolisms! Low fats STARVE us and STOP fat-burning by shutting down Testosterone, our fat-burning hormone. It also raises our Cortisol hormones, which instructs Insulin to transport all we eat to fat storage, rather than fueling our bodies to avert starvation. Have you ever wondered WHY diabetes skyrocketed once society magnified its consumption of carbohydrates? Have you ever wondered WHY obesity skyrocketed once all the fat-free diets infected our social consciousness? OUR DIETS ARE ALL TO BLAME!

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An adult needing to be taught how to properly eat is sad, making the task of education monumental, because the facts behind healthy eating is unfamiliar to them due to so much erroneous information. They must relearn EVERYTHING! I was reticent to commit to this project, because it is a complex, daunting task, requiring me to toss a pounding deluge of information at the reader’s eyes. The paradox here is that people want to have a quick-start guide, but they absolutely hate the lack of information that is in a quick-start guide. But at work, I kept hearing people trading the latest diet rumors or celebrity diet tips in their desperate attempts to shed excess fat. That constant drone of misinformation hammered endlessly on my ears. It was almost unbearable! I would finally ask them why EVERY diet they ever went on might lose them some weight, but suddenly results would stop cold? They might even end up weaker, or look strangely flabbier. But afterward, they usually put on more weight. I would then explain what the body TRULY needs, and they thought I was nuts, simply because this celebrity or that TV doctor had “said” something else. What really freaked them out was at one point in my own diet I had to consume upwards of 5000 calories a day just to keep from dropping my weight TOO FAST. THAT should have told them maybe I knew something their celebrities did not! I pointed to their meals: carb-heavy salads, drinks with HFCS, faux sweeteners that fool the spleen into THINKING it got sugar, confusing and damaging it and the liver, and pre-made meals packed with excessive sugars and other heavy carbohydrates, making them sugar-addicted, dulling senses, raising stress hormones, desensitizing Insulin receptors, and halting fat-burning. Such meals are usually loaded with manmade trans fats, which are oils modified by a highheat hydrogenation process, molecularly “barbing” them with hydrogen, making them EXTREMELY sticky, and they then clog arteries. They also help bind 15 to 30 pounds of dormant feces in colons that can cause Dysbiosis, where nowresident, normally evacuated “bad” bacteria remains to over-power “good” gut bacteria, grown and nurtured in the Appendix (its not-widely-known purpose). ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Manmade Trans Fats (AKA Industrial Trans Fats, Trans-Saturated Fatty Acids, and Non-native LDL Cholesterol), is made by hydrogenating oils that solidify liquid oils and extends product flavor stability and shelf life. It also disrupts cholesterol levels and stresses hearts by amassing NON-native LDL cholesterol and ApoB (Apolipoprotein B is a protein that adheres to artery walls and binds to sticky lipids like manmade trans fats). The FDA declared Manmade Trans Fats are no longer GRAS (Generally Recognized As Safe). NATURAL trans fats (Trans-Unsaturated Fatty Acids; Native LDL Cholesterol) pose no threat and is actually VITAL to our metabolism AND ESPECIALLY OUR BRAINS! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ As long as people live in ignorance of the realities of health and fitness, they can NEVER take absolute command and control of their health and fitness. Just look at the aerobics craze that took root in the 1980s -- it did not burn body fat; it burned only the oxygen they breathed. It was relatively easy and it made them “LOOK” like they were working out really hard. Its results are building endurance and losing water weight. But, losing water-weight is NOT a

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healthy weight-loss option because it does nothing except degrade metabolisms, fog the brain, and retard the body’s circulation of oxygen -- as if smoking or system-dulling medication might not already be starving it of enough oxygen. Aerobics left people unprepared for the sudden proliferation of manmade trans fats, excessive refined sugar, and dense, pulverized carbohydrate fillers that soon bloated their diets, starting with convenient TV dinners. Once this yen for pre-made meals exploded, it is now threatening to destroy most everyone’s health, even as many such packages extol declarations of healthy goodness! The body is actually designed to STAY fit and lean, but people sabotage its efforts at almost every possible turn, thanks to all the diet and exercise misinformation that now plagues our airwaves and social media networks. Big Pharma does not help by promoting faux diseases, like high cholesterol. Our bodies need as much NATIVE LDL and HDL cholesterol as it can get to keep our cells healthy, youthful and soft! However, manmade trans fats cause this “disease”, raising ApoB and non-native LDL cholesterol (manmade trans fats!). It is even possible to cure diabetes in as little as 4 weeks! It just requires pure cinnamon and chromium picolonate, which you can get by eating apples, broccoli, and other sources (listed later). But MOST powdered cinnamon is not REAL cinnamon, but is in fact flavored sawdust, which does NO ONE any good! Cancer can be stopped cold by keeping our bodies alkaline; an environment it cannot survive in because alkalinity sloughs off its protective coating that evades immune system attack. Cancer requires an acidic bloodstream with a preferred pH at 6.5 and lower, where healthy blood has a pH of 7.35 to 7.45. Continuous physical or mental stress raises Cortisol hormone levels, causing bodily electrical deficits, engendering Free Radicals (molecules that steal electrons from other molecules), which degrade cells, causing cascading cell destruction and inflammation. Free Radicals, high Cortisol and electron deficits makes blood acidic, making us feel more stressed, more tired, more susceptible to cancer, and can make joints ache because the liquid-crystal water lattice layers, the little-known Fourth Phase of Water, cannot maintain electrical levels to sustain mag-lift-like separation between cartilage. I could go on and on, and THAT is the point of WHY this is not a quick-start guide! People need to learn PROPER health, and they need to be aware that there IS a world of RELIABLE science, but it has been shouted down by loud and misinformed self-proclaimed diet and exercise “gurus” who preach weekend to 2week “miracles” and all too often give outdated diet and exercise advice!!! If a TV doctor promotes some sponsor’s product, consider it with a grain of salt. For example, once you educate yourself, the words of certain doctors, some of whom countless people hang on their every word, will come as poison to your ears when ACTUAL science can go against much of what they preach. Education requires INFORMATION! It also requires repetition to ensure that information is retained. It is sad that people have to be taught what their bodies have always tried to tell them. When did we start ignoring our “gut” instincts -- our “gut” feelings about things? Considering our gut contains more neurons than our brain and spine combined, MAYBE we SHOULD listen to it?

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— A “QUICK” QUICK-START GUIDE -- THIS BOOK IN A NUT-SHELL —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— This entire book covers an expansive informational horizon. This section is as close as it gets to a “Quick-Start Guide”. It BEGS for detail, but such is the nature of quick-start guides. The book itself is CRAMMED to its cranial crest with such needed troves of information; information you need to arm yourself with knowledge so you can FULLY understand how to EASILY lose ‘impossible-tolose’ fat-mass that harasses the self-consciousness of the majority of people. Most people do aerobic exercise, which is what you do when you go to the gym and hop onto one of those fancy-looking cyclic treadmills, an elliptical, a stationary bike, a rowing machine, go out for a jog, do most manual labor, or sit at a desk and push a digital cursor around a computer monitor all day. Starting in the 1980s, aerobics became INSANELY popular here in America. It could make anyone look like they were really working out, and all the bling of the high-tech hamster wheels they slaved on for endless hours would infer that they were really “into” Fitness. They also accessorized with designer sweatwear, “personal” bottles of expensive water, and ready energy treats, like “health” bars or candy bars, for a quick “energy boost” (if they ONLY KNEW how badly they were defeating any and all fitness efforts with such “treats”...). The problem is, people use aerobic exercise in the expressed effort to burn body fat and build muscle. It is a problem because AEROBICS WILL NOT BURN BODY FAT -OR- BUILD MUSCLE! The ONLY things that it does do is build endurance (its ONE positive attribute), drop water-weight (this is NOT a healthy weight-loss choice), and it burns ONLY the oxygen they breathe during exercise, which will provide their body with ALL its energy requirements for such ordinary effort. Most aerobics enthusiasts are not aware that the jolts from hammering their joints in rapid succession during steady aerobic cardio INHIBITS the ability to burn fat and build muscle by reducing Testosterone, which the body uses to burn that fat and to build that muscle. This means that all their steady-state aerobics will actually make it IMPOSSIBLE to burn body fat or build muscle. Pounding joints tell your body they are under PHYSICAL ATTACK. EVERY impact causes the body to release a dose of Cortisol stress hormones. Cortisol arms you with instant energy reserves to flee physical attack. Yet, repetitious pounding does not let the body dissipate it before those joints are impacted AGAIN, and so Cortisol will instead accumulate, which is what actually causes us to feel stressed and agitated. Climbing Cortisol levels forces Testosterone levels to conversely diminish until it can crash right through the floor, and Testosterone will REMAIN at such minimized levels for up to 48 whole hours! High Cortisol levels also rob you of electrons IN DROVES, which causes FREE RADICAL molecules to form and riotously charge through your body’s cells. Free Radicals are the root of ALL inflammation and cell degradation as they steal electrons from surrounding molecules, which converts the robbed molecules into Free Radicals, cascading degradation like falling dominoes! This also makes blood pH levels acidic (electron-starved), which makes you feel exhausted and more susceptible to illness and cancer. IT ALSO CAUSES YOU TO AGE FASTER!

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~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Omega-6 fatty acids readily deteriorate to form Free Radicals. Normally, inflammatory Omega-6 and healing Omega-3 fatty acids are balanced in the body 1-to-1. Yet, because Omega-6s saturate most processed foods, a regular diet of it can cause our bodies to accumulate 25 times more Omega-6 than Omega-3! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ How can we restore Testosterone to burn body fat and build a lean, fit body, AND reduce Cortisol hormone levels to pull back the years from our appearance? The answer is LOW-IMPACT ANAEROBICS. Some readers might understand this as weight-training and strength-training. However, we are NOT trying to turn into bulked-up body-builders with it. We only want to perform muscle resistance using a pair of mildly hefty dumbbells along with our own body-weight. But we are not talking about just ANY anaerobics. Apart from altering our diet to include high-protein, high-nutritional-fats and low-carbohydrates, ESPEICALLY to cut out most sugars (in particular sugar high in Fructose content -- even common table sugar is 50% Fructose), we also need to perform (take a deep breath...) properly-sequenced high-intensity short-duration lowimpact slower-tempo compound-muscle-resistance anaerobic exercise. We need protein to build muscle, which is denser and takes up less volume than fat, and it also burns three times the number of calories than fat, even if you are just goofing around reading this or dozing off. We also need LOTS of nutritional fats because it is ROCKET FUEL for our metabolism. Without it our metabolism WILL slow to a snail’s pace, which also stifles ALL fat-burning. “Properly-sequenced high-intensity short-duration low-impact compound-muscle-resistance anaerobic exercise” means:

slower-tempo

•• “Anaerobic Exercise” is intense enough to cause lactate, the conjugate base of lactic acid, to form, which results in muscle fiber micro-damage, which is TECHNICALLY intense muscle fiber cramps, causing strands to actually tear! This might sound bad, but you CANNOT rebuild, strengthen or reinforce muscle without breaking down the weaker muscle fibers and letting Testosterone build, strengthen, and reinforce NEW muscle fibers. So, when muscles get sore after strenuous exercise, take comfort in knowing your muscles ARE getting stronger. •• The point of “Properly-Sequenced Exercise” is VITALLY IMPORTANT because the anaerobic exercise workouts, being performed at high-intensity, and although each individual exercise is easy, between doing all of them CORRECTLY (without cheating) and keeping rest between exercises at an absolute minimum, these short 20 to 35 minute workouts can potentially be INCREDIBLY exhausting! Thus, sequencing exercises so that you work one group of muscles while letting previously worked muscles rest, you will not collapse into a puddle of sweat, but you will find that you can perform MORE high-intensity exercise, thus EXPANDING your energy needs! Indeed, a sequence of exercises is called a Set (or Round), and you should perform from 3 to 5 cycles of a Set during each workout session. You can typically complete 3 Sets in 20 minutes and 5 Sets in 35 minutes. Some workouts, such as a day for high cardio exercise, might require a minimum of 5 Sets. Some workouts require Active Rest between exercises in a Set, such as standing elbow to opposing knee crunches, just to keep the heart really pounding, but even so you can still catch your breath.

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•• The reason for “High-Intensity Exercise” is to spend all the free energy stored in your muscles, which is provided by multi-branched chains of Glucose called Glycogen, because they are polysaccharides (“many sugars”) bound together by Glycosidic linkages. Normal work, like aerobics, does NOT spend all your Glycogen, and so the body can use breathed oxygen alone to fuel the processing of blood-Glucose to replenish any spent Glycogen reserves. But if you QUICKLY spend ALL free Glycogen AND blood-Glucose, your body must switch to alternate reserves of Glucose, which is stored within fat cells. Due to resistance exercise causing enhanced production of Testosterone, the body uses it and oxygen to break down (oxidize) normal fat cells that the body maintains in continuously replenished reserves beneath your layers of skin. The intense exercise reduces oxygen (energy), making you breath harder to absorb MORE oxygen. Your heart rate accelerates, speeding Testosterone and oxygen to fat, and Glucose from fat to muscle. These HUGE energy costs, and a need to restore spent Glucose, MUST be repaid. Yet, your body is designed to not reimburse it until AFTER intense exertion ends. It is programmed to assume you are executing exhaustive intensity because you are IN life-or-death peril, so it will suspend expending the MASSIVE calories required to restore all that spent Glucose/Glycogen until intense exertion stops. An internal timer in the body signals danger has passed when it can remain at rest for over 2 minutes. What this means is that if we keep our rest periods between anaerobic exercises LESS than 2 minutes, though PREFERABLY between 5 and 60 seconds, just to be sure, then our body will assume we are STILL in great peril. Indeed, if you can go straight into the next exercise without stopping to catch your breath, the benefits will be the Trump form of HUGE! The shorter the rest, the more calorie-burning and fat-burning benefit you get from it! Because of the massive oxygen/energy debt built up, once you are finally in a rest state (Full Recovery), the body is designed to dig DEEPER into fat stores for even RICHER Glucose reserves, which is in the VERY resilient Visceral Fat gathered around your organs on your belly, hips, thighs and butt. This fat is not usually burned off, kept in storage exclusively for fight-or-flight peril. This is also why losing it can often seem like an impossible uphill battle. •• The reason for “Short-Duration Exercise” is to keep the lactic acid buildup from anaerobics bringing on cramps, like you get in the side running uphill, and just like getting too little potassium, calcium or magnesium in your diet. •• “Slower-Tempo Exercise” means more “TIME UNDER TENSION”, where you will REALLY exercise muscles with GREATER intensity and without needing to increase your repetitions or need to add supplementary weight -- you might even want to reduce it! You usually see gym rats pounding out “reps” on a weight-machine or with free-weights like they were already 5 minutes late for a hot date. It LOOKS impressive, which is likely why most of them do it, AND because many fitness coaches advising them might not be keeping abreast of current exercise science to know better. Doing these fast reps is robbing them of PROFOUND muscular benefits and for building a more defined musculature MUCH FASTER. When you perform muscle-resistance exercise at slower tempo, you keep the muscles under tension LONGER, which actually exercises them more intensely! The reason for this is that there are two motions involved in muscle-

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resistance exercise. There is Concentric Motion, were you contract the muscle, such as raising a dumbbell in a bicep curl, and Eccentric Motion, where your lengthen the muscle, such as lowering the dumbbell from a bicep curl. When you are pounding out bicep curls with a dumbbell at high-speed, what is actually happening? You get only part of the benefit of the Concentric Motion, because you are not keeping the muscle under tension to exercise it to its greatest potential and benefit, and you are dropping the weight, letting gravity do the lowering work, TOTALLY LOSING ALL Eccentric Motion benefits! The problem here is that you are actually 1.75 times stronger in the Eccentric Motion than in the Concentric Motion. This means that if you are letting gravity drop the dumbbell, you are not only getting absolutely NO exercise benefit during the Eccentric Motion, but this results in you getting only about 25% to 30% of the overall exercise benefit that you COULD be getting! What this means is that in a bicep curl, you can curl the dumbbell in a 1count for the Concentric Motion, but you should lower it back down in the Eccentric Motion in a 3- to 6-count. The slower the tempo you use, the more muscle-resistance you get. The benefits you reap from this are phenomenal! •• “Low-Impact Exercise” minimizes both joint impacts and Cortisol levels. •• “Compound-Muscle-Resistance Exercise” recruits sufficient muscle fibers to activate our metabolism, forcing enhanced production of Testosterone, which we need to build and reinforce our muscles AND to burn off excess body fat so that we can soon actually see -- and show off -- that hot new lean muscle! A REALLY important point that you will also want to keep in mind is that when you perform normal labor or aerobic exercise, the calories that you burn will ONLY be burned WHILE you are performing that exercise. What this means is that all extra calories used beyond your normal rest-state level are only spent DURING that effort to burn normal, easily restored quantities of Glycogen. However, when you perform high-intensity anaerobic exercise, it is possible to spend all your Glycogen and blood-Glucose within approximately 10 minutes, which forces your body to automatically assume you are presently in very grave peril. This also tells the body to skip burning only breathed oxygen for fuel, but to instead dive DEEP into its body fat storage reserves. After entering a recovery state, when the body assumes that you are now “safe” from peril, and because you have built up a massive oxygen/energy/Glucose deficit, you body will then auto-switch to the far richer Glucose reserves of your Visceral Fat. Because the energy deficit will be HUGE due to the intensity of the exercise session, you will NOT stop burning additional calories once that exercise is over as you will during aerobic exercise. Instead, your body will CONTINUE to break down the Visceral Fat around your belly, hips, thighs and butt, and CONTINUE to burn LOTS of calories because of the energy required to simply break down that fat, FOR UP TO 48 HOURS after your exercise session is over! The fat you and

best part of this is, all weighing down your midriff could actually become much have a HOTTER body than the

that previously impossible-to-lose excess body will just start melting off! In 3 short months more lean and fit than you were in your 20s, HOT body you probably HAD in your 20s!

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— THE DIET AND EXERCISE WALL THAT MANY OF US ARE TRAPPED BEHIND —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— How many morbidly obese people over 80 years old have you personally met in the last year during your everyday activity, such as out and about on the streets, at work, on the golf course, or participating in a variety of recreational sporting venues? How about over 70? The answer is most usually NONE. Sadly, obesity is a key indicator of a pre-mature mortality. However, even as bad as that news is, according to The Annals of Internal Medicine, a study conducted of over 15,000 people found that those who were not obese but had big bellies, whether they were overweight or not, were TWICE as likely to suffer early mortality than those diagnosed with obesity. Therefore, what this all boils down to is that it is far more deadly to have large amounts of belly fat than it is to be obese! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: According to the Obesity Action Coalition, every pound of body fat requires approximately one extra mile of blood vessels, and that means more strenuous work for the heart. Even further, you will need to incinerate about 3500 calories in order to burn off just a single pound of that excess fat. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Why is it that 30-year military veterans live, on average, only 3-15 years beyond retirement, even though they might be retiring at ages 48-51, and may have been fit, or generally so, when they retired? After retirement, most of them are no longer doing almost endless musclebuilding and fat-burning anaerobic exercises by charging up and down hills of rough terrain with a heavy 60-pound rucksack on their back and lugging weapons and often too much gear, and so they are no longer burning calories at hammering rates. If their engrained high-calorie, high-carbohydrate appetites continue unabated following retirement and they become more sedentary, then that massive appetite can end up over-feeding their bodies and begin almost immediately packing on body fat at an alarming rate because all those nowunburned carbohydrates will also slow their metabolism down to a crawl, resulting in the proverbial “gut” or “beer belly”, and sometimes a BIG one. That belly might be the only thing they possess that is fully bought and paid for, but it can also lead to heart disease and/or stroke. If you are a veteran who was willing to pay the ultimate price to serve your country, please read on. If you know a veteran struggling with their weight, thank them for their service by buying them the gift of an extended life and get them onto a fat-burning, body-rejuvenating anaerobic exercise program like the inexpensive 3rd-party programs I greatly recommend: “MAX Workouts” (MAXWO; $39.95), “Abs After 40” (AA40; $97), or “Six Pack Shortcuts 2.0” (SPS2; $97). Honestly, I think anaerobic compound-muscle-resistance exercise programs such as these, or modified for the physical demands of military personnel, should be offered to older or over-weight active-duty personnel, and especially to over-40 post-service men and women through the Veterans Administration.

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~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: “Anaerobic” exercise is INTENSE physical exercise causing Lactate, the conjugate base of Lactic Acid, to form. Lactic Acid fermentation is a process by which Glucose and other six-carbon sugars convert into cellular energy and the metabolite Lactate. With the oxygen deficit we create during intense anaerobic exercise, Glucose will first ferment to Lactic Acid instead, which can make our muscles “burn” and sometimes not want to work for a few seconds, until it oxidizes to Lactate. Letting Lactic Acid levels rise too high can bring on cramps, like the cramps we can get in our side by running uphill too long. We can avoid such cramps during anaerobic workouts by making sure that each exercise is short-duration. These exercises, if done in the right order and by recruiting enough muscle fiber, can fully activate our metabolism and start our body burning LOTS of fat for up to 48 hours as it pays back the oxygen/energy/Glucose deficit we built up during our intense workout. “Aerobic” exercise, which I will refer to almost as if it were “Brand X”, represents light-intensity, cyclic exercise, usually of a steady or stationary type, such as dance aerobics, jogging, crunches, sit-ups, stationary bike, a treadmill or an elliptical. These most typically do not raise our heart rate enough or recruit sufficient muscle fibers to activate our metabolism in order to kick out more muscle-building and fat-burning Testosterone. Such exercise causes us to burn only breathed oxygen as fuel, NOT fat reserves, though it does build endurance and reduce water-weight. Aerobics is not sufficient for fat-burning or for muscle-building. Such goals require anaerobics. When aerobics first became popular in the 1980s, it was fun for adolescent young men to sit around and watch the abundant aerobic exercise programs on television, which ALWAYS featured numerous hot young women (and at least one token man) wearing VERY tight tights or spandex, where they repeatedly bent over, showing off lots of butt, like soft porn, which is why male viewers were as high as the female viewers who actually used them FOR the exercises. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Sadly, 65% of the US population, which constitutes the bulk of its over-30 adults, has the curse of a “midriff bulge” or excess fat to one degree or another. The problem is that it seems almost impossible to get rid of stubborn belly fat and its associated love handles no matter how many aerobic crunches or sit-ups they might struggle through in a desperate attempt to combat them. The miserable truth is that all the aerobic crunches in the world will not remove a single ounce of our midriff fat! It will just continue to hang over our beltlines and stare back at us like muffins in the mirror. Indeed, our abdominal muscles are actually designed to keep the spine straight, to PREVENT it from bending or twisting as all those crunches and sit-ups force it to do. The reason for this gloomy dilemma is that the particular kind of fat around our mid-section, known as Visceral Fat (fat that accumulates around our organ area), can be best understood as “Survival Fat”. This harder-to-lose fat is specifically designed to be our last-ditch survival energy reserves, and it is meant to be burned off ONLY when the body’s metabolism is cranking hard, such as in a life-or-death fight-or-flight survival situation. Thus, it will not be broken down by simple physical efforts like isolated or stationary aerobic exercises, such as crunches, sit-ups, jogging, or using an elliptical.

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To make matters worse, we are bombarded daily by a relentless barrage of worthless information, like promises of getting sizzling-hot head-turning “beach bodies” in a week or two (fat chance!), a late-night gizmo to give you instantly ripped abs (r-i-g-h-t...), “one weird trick” that will get your metabolism cranking (if it was really that easy, EVERYONE would ALREADY be doing it...), or a plethora of endless myths, rumors, and outright falsehoods chanted from the pulpits of self-proclaimed exercise and diet “gurus”. We even get it from dietary supplement vendors, some of whom will put ANYTHING in a bottle and say it has a benefit (as they laugh all the way to the bank). However, many of the truly beneficial supplements are unfortunately extracted through cheap, high-temperature or chemical extrusion methods that can negatively modify their molecular makeup, or retain toxic chemical residue, which can make them deadly (for example, into the 1990s, coffee beans were decaffeinated using formaldehyde, and before that benzene was used)! Always research your supplement sources, ask them about their extraction methods and how supplements are rendered. If they claim ignorance, DO NOT USE THEM! But once you find a reliable source, be their most loyal patron. What of food distributors, some name-brand, who often sell you sawdust and call it powdered cinnamon? Did you know that 80% of ALL store-shelf powdered cinnamon is actually chemically-flavored sawdust? ALWAYS go with cinnamon bark sticks and grind them yourself, which can get your Glucose and Lipid levels QICKLY BACK TO NORMAL, even if you have Type 1 or 2 Diabetes, or are prediabetic, but sawdust does NOTHING, which is tantamount to a criminal act. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: 25.8 million American adults and children have diabetes. 79 million Americans have pre-diabetes. Most-all of this is actually due to the out-dated and ill-conceived “Standard American Diet” pyramid now used world-wide! Recent research has PROVEN that pure cinnamon (non-irradiated Cinnimomum Cassia Bark) and chromium picolonate, along with minimizing carbohydrate and especially sugar consumption (sugar is 8 times more addictive than cocaine and is linked to about 600,000 annual USA deaths), can actually cure Diabetes, both Type 1 and Type 2, and even pre-diabetes in as little as 4 weeks! Cinnamon helps metabolize Glucose and fights Free Radical damage to cells due to high blood-sugar, brought on by reduced Insulin sensitivity, and all due to raised Cortisol Stress Hormone levels. It helps protect you from heart disease, metabolic syndrome (factors that raise your risk for health issues, such as heat attack, diabetes and stroke), and optimizes cholesterol levels. Chromium picolonate regulates Insulin by increasing the sensitivity of the body’s Insulin receptor. It also helps the body produce energy from Glucose and in increasing the efficiency with which Insulin transports Glucose from the bloodstream to the cells of the body. Some foods containing chromium picolonate are apples, brewer’s yeast, broccoli, corn on the cob, eggs, oatmeal, onions, potatoes, romaine lettuce, sweet potatoes, and tomatoes. However, we should not expect “Big Pharma” to welcome this news with open arms. After all, they rake in $114 billion each year pedaling their expensive diabetes and blood-sugar drugs to us. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Cholesterols (lipoproteins) are bile steroids made in the liver. They are ESSENTIAL to build and maintain cells, making up 30% of their membranes, enabling cells to change shape and move, unlike plants. It is VITAL to our brain, which houses 25% of our cholesterol. Low cholesterol leads to brain damage and memory issues like forgetfulness, dementia and even Alzheimer’s. There is a presumed “bad” type (low-density lipoprotein or LDL), and a “good” type (high-density lipoprotein or HDL), though science shows no health divide between native types of HDL and LDL! Native LDL, which is large and fluffy, is ACTUALLY “good”, but the small, dense “bad” type LDL is AKA manmade trans fat! The point is, BOTH native LDL and HDL are CRITICAL to cell health, and to reduce either is UNHEALTHY! Native levels must be balanced to our body’s needs. This means that their “counts” naturally vary WIDELY between EVERYONE, our weight, and even the time of day! Excess NATIVE cholesterol is lowered naturally by flushing it through the colon, all without a need for drugs. If our native cholesterols are too low, our liver builds more of the needed type from the nutritional fats (lipids) we should and MUST consume. Thus, a low-fat or fat-free diet might lower overall cholesterol levels, which is, like Testosterone, transformed from nutritional fats, but it also inhibits our liver’s ability to PROPERLY manage our ACTUAL cholesterol requirements! Hypercholesterolemia (High Cholesterol) was INVENTED in the 1980s once health professionals finally learned how to measure it. Worse, the line drawn between bad non-native LDL and good native LDL cholesterols is typically ignored! High NATIVE LDL shows NO outward signs OR ill effects! Hypercholesterolemia was originally diagnosed as middle-aged men with overall “counts” over 240, along with factors such as smoking or being over-weight. After the 1984 Cholesterol Consensus Conference, it became ANYONE with a count over 200. They receive not only this diagnosis, but a lifetime prescription for expensive statin drugs, which do NOTHING except diminish our brain health and each cell’s ability to maintain itself as long as people CONTINUE consuming manmade trans fats! Using these drugs also shortens our lives! The truth is, our bodies need as many native lipoproteins as it can get, and MUCH MORE if we are physically active! AVOID statin drugs that lower ALL types of cholesterol. Also, cut manmade trans fats, the REAL Bad Cholesterol, driving LDL and ApoB levels out of control and the CAUSE of Hypercholesterolemia! Statins ARE NOT a solution; they treat only symptoms, NOT causes, AND it makes you unhealthy! Eating pure cinnamon on an apple or oatmeal works better than statin drugs. Stop smoking, stop eating manmade trans fat, and start eating healthy. That IS a solution! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Many pre-packaged food vendors feed us pulverized animal parts, some of which we would NEVER knowingly buy (we might even gag if we DID know some of the things that are in there!), shaped into globs, like those “chicken nuggets” kids like, glued together by manmade trans fats (AKA Hydrogenated Oil or (Hydrogen-) Saturated Fat; made by heating vegetable oils in the presence of Hydrogen gas and a catalyst (Hydrogenation); the REAL villains clogging your arteries), high fructose corn syrup (HFCS), heavy carbohydrate fillers, steroids to make the creature bloated (with no concern for keeping it stressfree or healthy), toxic preservatives, and each year packing into us 165 pounds worth of metabolism-stopping, stress-hormone-raising sugars (ESPECIALLY refined (powdered) sugar), if we lived on a regular diet of such, as many do.

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~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: A pre-made meal serving has an average of 25 grams of refined sugar. 1 gram comes out to just 0.035274 ounces, or 0.98578 grams in 1/5th teaspoon. There are in fact 4.9289 grams in 1 teaspoon, so that comes out to more than 5 teaspoons of sugar PER serving! Also, powdered sugar is more likely to go to fat than granulated sugar. This is because the body does not need to first break powdered sugar down (digest it) and so the body absorbs it MUCH faster. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ The PROVEN keys to fat-mass loss and a lean fit body are high-protein, highnutritional-fats, low-carbohydrates, and properly-sequenced high-intensity short-duration low-impact slower-tempo compound-muscle-resistance anaerobic exercise with little rest to activate a fast metabolism. Any exercise and diet program that does not incorporate ALL these key points, and EVERY “fad” diet out there most certainly does not, WILL FAIL. They might give us INITIAL weight-loss results before we hit a “plateau”, where weightloss stops, but in most cases it is not the kind of weight-loss we really want to lose -- we will lose only some denser and heavier muscle mass, BUT WE WILL NOT DROP -ANY- OF THE FAT THAT WE WENT ON THAT “DIET” TO LOSE! If your diet includes calorie-reduction, refined ingredients, excess sugar, manmade trans fats, fat-free food, or even Gluten-Free food if you do not have Celiac Disease, then get off that “diet” NOW before you slow your metabolism even more, before you do more damage to your body and your gastro-intestinal tract, and before you make yourself start packing on even more body fat! You are about to learn EXACTLY why this is so. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: A great source of information on healthy food, food thought healthy but is not, and bad food can be found at “Food Babe” (www.foodbabe.com). Vani Hari, its host, is author of the book “The Food Babe Way”. Time Magazine listed her as one of the most influential people on the internet, and her followers have changed multi-billion dollar companies like Kraft, Subway, General Mills and Starbucks to improve their products. Go to her site and sign up for her newsletter. Her blog is loaded with great healthy recipes, tips, and packed with free investigations into the low-downs on food healthiness. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— EXAMPLES OF GROSS MISCONCEPTIONS IN EXERCISE AND DIET —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— MISCONCEPTION #1: AEROBIC CRUNCHES BURN BELLY FAT ------------------------------------------------The focus on aerobic crunches (variations on sit-ups) to burn fat hiding the six-pack does nothing of the sort! The role of abdominal muscles, indeed the entire core (the “core” is actually the abs plus all the muscles around the abdominal trunk), is to PREVENT the mid-section from crunching, twisting, and bending, so lower-back-like problems can often develop from aerobic crunches.

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Notice that I said “lower-back-LIKE” problems, because most-all lower-back problems really have nothing to do with the lower-back itself, but in most-all cases it is due to the “Hip Flexor” or else the “Quadratus Lumborum” muscles being tight and putting stress on the lower-back, where they originate. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: The Hip Flexor muscles flex hip joints. They start along the sides of the lower-back vertebral joints, and span the body to the upper leg bone just past the hip joint. Doing crunches, the knees and chest bend from the hips. This activates the hip flexors, initiating what people believe to be a lowerback problem. This can be relieved by lengthening them through stretching; eliminating what most people thought, or had even been told by their doctor was a lower-back problem! Do a web search for “stretch hip flexor”. Weight lifters might instead have an issue with their Quadratus Lumborum, which attaches to the rib cage, lumbar spine and pelvis on both sides of the spine. When one of them is tight, the pelvis can tilt up on that side. Search online for “stretch quadratus lumborum” to very easily stretch it back out. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ The aerobic “crunch” is the most common abdominal exercise, focusing on abs and obliques. Fitness experts doubt their effectiveness for sports training because sports require muscle strengthening, which such crunches will not do, and some say as few as 6-8 crunches per Set are enough, just to keep heart rates up between exercises (the Strength and Conditioning community is already phasing out sit-ups due to their ineffectiveness). Even so, it is nothing to see someone blasting out 100-200 crunches to finish a workout session, even though it seldom makes them break into a heavy sweat. Sadly, frequent back injuries during crunches are common, and they are usually caused by pushing against the head or neck with the hands in the pull-up, which can make you flex the spine more acutely than it would in a hands-free Pilate Crunch. Do Pilates instead. They are fat-incinerating anaerobic exercises, not just lighter and oxygen-burning-only aerobics. Pilates make you quickly feel “the burn” in your core as you build an energy deficit (almost impossible to do with aerobics), preventing lactic acids from oxidizing. This in turn causes micro-tears in muscle fiber, which is why you can feel sore the next day. BUT, this is a GOOD thing! Muscles CAN NOT and WILL NOT be strengthened OR reinforced EXCEPT during muscle fiber repair (AKA Muscle Protein Synthesis). That burning sensation and muscle-exhaustion, along with some possible later soreness, means you are building and reinforcing muscle, making you MUCH stronger and more powerful, not just building endurance. Further, the more metabolically-active muscle you carry, the more calories you burn. Even at rest, muscle burns 3 times more calories than fat. For example, replacing 5 pounds of fat with 5 pounds of denser lean muscle burns 100 more calories per day, even if you are just sitting around reading a book or sleeping! Alternatively, holding a plank position, like you were just THINKING about performing pushups, is much more effective than aerobic crunches by instead STRENGTHENING your ENTIRE abdomen (aerobic crunches actually exercise ONLY 2 of your “six-pack” muscles) -- and prone from elbows is even more effective, ESPECIALLY if you move your hands or elbows well forward of your shoulders (called a Cliffhanger Plank). Hold that for a minute and I will be impressed.

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Even doing this exercise less strenuously from your elbows and knees (with your elbows placed well forward of your shoulders -- an original variation on this exercise that I devised to help exercise rookies ease into musclestrengthening) can be a really impressive and strenuous exercise if you are new to exercising. Plus, holding that for 2 minutes will EASILY give you far more benefit, better results, and is safer than huffing out 100 crunches! As said before, doing all the aerobic crunches in the world does not actually burn belly fat. You will learn exactly why, plus how you CAN burn it, soon! But why not build them up by strengthening them as you LEARN how to remove the belly fat that is hiding them? A tip of the hat goes to Shin Ohtake’s “MAX Workouts” program for the above exercise references (www.maxworkouts.com), which I had also accidentally discovered on my own some time ago while resting after knocking out 100 pushups one day (I was pooped!). For some reason I was not aware of this popular strengthening exercise until Shin referenced it. MISCONCEPTION #2: STEADY-STATE CARDIO BURNS BODY FAT ---------------------------------------------------An outdated belief was to use stationary or steady-state cardio exercise in attempts to burn body fat, such as using an elliptical, stationary bike, crunches, or even jogging. In the 1980s, the aerobic craze took the world by storm, because with it ANYONE could look like they were getting into fitness and working out really hard, even though it seldom cranked heart rates, got one exhausted or out of breath, and it was seldom if ever strenuous enough to activate the metabolism, leaving most positive benefits between SLIM and NONE. Nevertheless, this belief had rooted itself into the social mythos so deeply that it is now something that everyone has “heard” about, and so it is also often simply assumed to be true, even though it has no scientific support. You sometimes see someone grinding away on an elliptical for hours and hours, trying desperately to break through a weight-loss plateau, but only to fail. The reason they failed is because all that effort was self-defeating! Steadystate aerobic exercise ONLY burns oxygen! It DOES NOT burn body fat! So why do people do it? They do it because we have all heard stories of people who used to look like blimps, but today they look RIPPED and LEAN and HOT, and so enterprising salespeople slyly divert our attention away from the means by which these people ACTUALLY got that way by taking advantage of the social mythos where “we heard it somewhere” to sell us products claiming to give the same results, like commercials showing people “before” and “after” supposedly using the “latest” gizmo that we are led to assume got them that way. These devices might be simple bicycle-pump-like things or an expensive, payment-plan beast, such as a shiny and complicated-looking aerobic cardio elliptical machine, with eye-candy digital displays featuring sophisticated bio-readouts and various videos of passing park and countryside environments. Also, some muscle-bound but lean person will be shown pounding away on the device, with spritzed water beading on their oiled-up bodies as they almost too happily pump away on its handles and glides. Do you REALLY think they got into THAT shape using JUST that machine? Indeed, most of these hot-looking fitness models (an ACTUAL profession!) had likely never been on one of those advertised contraptions before their ad contract had been signed!

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If such results were so REAL, then why is it that when we walk into a fitness center, all the people who use JUST cardio machines look pretty much “normal” with no hard lean muscle, but all those doing muscle and strength training over by the free-weights and weight machines are looking BUFF? To get lean and fit, you need muscle-resistance, which you get ONLY from anaerobics, not steady aerobics, where you might only pound your joints into inflamed mush. This is why home cardio machines always seem to be the freshest-looking pieces of furnishing in a house, or why they end up becoming a make-shift clothes rack -- they DID NOT provide appreciable results. They required hours and hours of work, but there was not much to show for all that time and effort. The reason for this is because such steady or stationary cardio exercises seldom raise the heart rate enough or recruit enough muscle fiber to activate one’s metabolism, so the body is kept in a flat, non-fat-burning state, and the only thing one tends to get from them after weeks and weeks and weeks is near-flat results, disappointment, sweaty smelly clothes and aching joints. Worse, steady cardio can also make us pack on fat! With steady cardio we stress our joints, which raise Cortisol levels. This signals fat-storage by releasing Ghrelin hormones, which make us feel hungry and reduces our Leptin sensitivity, which reduces Testosterone activation and shuts down fat-burning. Cardio machines and jogging puts stress on joints, causing our body to spew Cortisol stress hormones each time those joints compress (our body sees jointstress as DANGER, and uses Cortisol to flee that danger). The stress being rapid and cyclic, the body has no time to dissipate this Cortisol before we stress those joints yet again, to inject even more Cortisol into our system, thus forcing our body to accumulate ever increasing levels of Cortisol. As Cortisol levels rise, it raises Ghrelin and lowers Leptin sensitivity, making us hungry and forces Testosterone, used to reinforce muscle and burn fat, to decline until it can crash right through the floor, and can REMAIN at that minimized level for up to 48 hours! NO Testosterone? NO fat-burning! Raised Cortisol levels reduce Insulin sensitivity by disabling its receptors. Thus, our body cannot signal Insulin to transport Glucose to muscle. This basically turns Insulin into fat-storage hormones. When Cortisol levels rise, Insulin then only stocks Visceral Fat with all available Glucose, so it can amass emergency survival fat reserves on our stomach, hips, thighs and butt. Because Testosterone levels are inverse to Cortisol levels, when Cortisol levels are elevated, there is no Testosterone available to break down fat cells, so we have no choice but instead RETAIN that fat, especially on areas of the body that store particularly hard-to-lose Visceral Fat, which, to repeat, is used by our body to hoard its last-ditch survival energy reserves. That should make us think TWICE about doing long bouts of steady-state cardio! Sure, a degree of aerobic cardio CAN help you to build endurance and can also build SOME practical muscle IF YOU STARTED OUT WITH NO MUSCLE TO SPEAK OF. However, if you are at a reasonable level of fitness, the only benefit you get from steady and stationary aerobics, or even jogging, is endurance and maybe eventual joint pain. You are better off doing REAL walking (NOT on a steady treadmill). It burns as many calories as jogging, but it is easier on joints.

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~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: The Insulin hormone transports Glucose (the form that common sugar takes once the liver discards its useless Fructose molecule half and sends that human-unusable form of 6-carbon sugar DIRECTLY to fat-storage) through the bloodstream and into muscle, where it is linked in chains as Glycogen, which muscles use as quick energy magazines whenever they perform work. If Insulin insensitivity develops, Insulin is thus unable to divert Glucose molecules to muscle for Glycogen storage, and so it is generally transported to fat, along with 100% of the Fructose molecules, which were all transported to fat ANYWAY! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Cortisol is one of our primary stress hormones, having a major impact on fat loss when it is absent and in weight gain when it is present. Cortisol has been shown to increase the process called lipogenesis (“fat creation”), and it is particularly associated with increased Visceral Fat storage. Prior research shows abdominal obesity is related to myriad metabolic abnormalities, including high triglycerides, excess Fructose, unbalanced cholesterol levels, such as excessive levels of non-native low-density lipoprotein (non-native LDL cholesterol), high levels of ApoB (Apolipoprotein B, a MORE RELIABLE predictor of cardiovascular risk than LDL, responsible for the buildup of arterial plaque; Atherosclerosis)), small, dense LDL and HDL particles (small, dense particles are more detrimental than large, fluffy ones), Insulin resistance, poor metabolism, carbohydrate tolerance (the ability to properly fuel muscles with carbs), Leptin resistance, and unhealthy levels of inflammation (a lack of anti-oxidants, along with a body electron deficit from elevated acidic levels in the body resulting from high Cortisol, ESPECIALLY with elevated Omega-6 Fatty Acid levels, cause electron-hungry Free Radicals to form, which in turn degrades cells, bringing on cell inflammation and adversely affecting joints, muscles, bowels, heart, bones, and our brain). ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ MISCONCEPTION #3: EATING FAT MAKES YOU FAT -----------------------------------------The mantra to avoid fatty foods is mostly based on the unsubstantiated assumption that it includes ALL fats. This is ENTIRELY untrue! Man-modified and manmade trans fats is what had inspired that mantra in the first place! Nutritional Fats or “Dietary Fats” (Unsaturated Fats; both Monounsaturated and Polyunsaturated), are for the most part OK, though some fats around meat retain the toxic pesticides from the animal’s feed, steroids that were used to quickly make the creature balloon up, plus high Cortisol stress hormone levels from being crammed into mass stock pens for their whole short life. Avoiding nutritional fats is THE EXACT OPPOSITE of what science shows that we should do to burn fat, build muscle, and get ourselves in top physical shape. As I will reiterate ad nauseum, a fat-free diet will not burn off ANY body fat, because such a diet causes your Testosterone fat-burner levels to plummet, since nutritional fats are what Testosterone is made from (this is why nutritional fats are called the Father of Testosterone), and without those fats our Endocrine system simply have no other way to create Testosterone.

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This lack of nutritional fats, just like being on a reduced-calorie diet, signals the body that it is starving (thanks to ancient but active triggering mechanisms), so Cortisol hormone levels build up, which forces Testosterone levels to tank. It concurrently drops Leptin hormone sensitivity, which signals fat-burning and a feeling of satiety when it is active, but causes fat storage and a feeling of hunger when it is not, and so Leptin insensitivity actually signals our body to STOP burning fat, make us hungry, and release more Insulin that then packs on MORE fat as emergency survival reserves. The down side of starving ourselves like this is that when we afterwards DO eat, responding to this type of hunger, all that food goes STRAIGHT to fat! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: The Leptin hormone is generated and stored within fat cells. Indeed, obese people are brimming with Leptin. When we get too much fat, the likewise ample Leptin is supposed to kill hunger and initiate fat-burning. The problem is, excessive stress, carbs, or high Fructose can desensitize Leptin receptors that are supposed to switch on fat-burning and kill our sense of hunger! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Because burning body fat is now out of our fueling picture due to minimized Testosterone levels, thanks to starving our bodies of required calories and/or nutritional fats, the body has no choice but to instead break down muscle for the fuel that it absolutely MUST have! Thus, we will likely lose weight on a fat-free diet through muscle loss, but every bit of our body fat will remain! Indeed, we can even become FLABBIER as our bodies break down that muscle mass! MISCONCEPTION #4: YOU BURN MORE FAT ON AN EMPTY STOMACH ------------------------------------------------------It is important to remember that you will NOT, as one VERY popular myth goes, burn more fat on an empty stomach. It is, in fact, the exact opposite. This is all due to a misunderstanding of when continuously-regenerated skin fat breaks down to address low blood-sugar episodes. By now you know reducing calories will shut down fat-burning and reserve your fat as emergency assets. This is the same as eating fat-free -- your metabolism receives no fuel, so the body assumes starvation and shuts down fat-burning so it can save its fat reserves. MISCONCEPTION #5: ONE LB OF MUSCLE WEIGHS MORE THAN ONE LB OF FAT ----------------------------------------------------------------Though one pound of fat weighs EXACTLY the same as one pound of muscle (busting ANOTHER myth defying the laws of physics), we must instead think in terms of DENSITY, which this misnomer likely REALLY meant. Fat weights 0.9 grams per milliliter (1 cubic centimeter). Muscle weighs 1.06 grams per milliliter. Thus, 1 liter of fat weighs 0.9 kilograms, or 1.98 pounds, while 1 liter of muscle weighs 1.06 kilograms, or 2.3 pounds. With the exercise and diet program I am recommending in this book, you WILL lose a lot of fat (if you stick to them). BUT, you can and SHOULD gain lean muscle! After all, just skin, bones and cellulite are NOT attractive! Thus, DO NOT monitor progress by the bathroom scales, but what your own eyes tell you. A woman recently blogged she dropped 23 pounds of fat, but added 18 pounds of muscle. Because fat is less dense than muscle (fat fills much more space than an equal weight of muscle), her size VISIBLY shrank, yet her new muscle made her look leaner and REALLY HOT, though her mean weight-loss was unremarkable.

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MISCONCEPTION #6: EXERCISE CONVERTS FAT TO MUSCLE ------------------------------------------------Fat stores Glucose (blood-sugar), not muscle protein. We burn off fat for oxygen energy WHILE we build up muscle. Burning fat releases Glucose-storing lipids (fatty acids) into the bloodstream, which yield EVEN MORE Testosterone, allowing you to burn EVEN MORE fat and build EVEN MORE muscle. A win-win-win! Even so, women need not worry about big muscles; they cannot build muscle like men because they cannot produce enough Testosterone. WOMEN WILL ONLY GET LEAN! MISCONCEPTION #7: FOOD EATEN IN THE EVENING ALL GOES TO FAT ----------------------------------------------------------Your metabolism has no timer that switches itself to a “sleep mode”, so eating at 3PM or 3AM makes NO difference. The average person’s metabolism does not differ around the clock. The belief people have that you gain weight if you eat after certain hours, or anything you eat before bed will go straight to fat, is just a myth. I eat 24 ounces of plain cottage cheese before I go to bed, which is around 2 AM. It has 72g slow-digesting protein, 27g dietary CLA Fat, and 660 calories. It adds NO body fat, but it DOES burn OFF body fat!!! MISCONCEPTION #8: SALT CAUSES HYPERTENSION AND HIGH BLOOD PRESSURE -----------------------------------------------------------------Water-retention can be caused by sodium-based biosynthesis chemicals or else medication of a related nature, such as glutamates (neurotransmitters that excite nervous system cells), like monosodium glutamate (MSG); a sodium salt of glutamic acid (glutamic acid is used in biosynthesis of protein). Because MSG also trips receptors in our flavor-sensing nerves, it is used as a refined flavor-enhancing powder that is dusted, sometimes heavily, onto food. Sadly, such glutamates can trigger nerve receptors in capillaries and transmit spurious signals in people responsive to them, causing capillary contractions. Narrowed, they will naturally restrict circulation, which will trap free water, a natural byproduct of metabolism. With no exit, water will accumulate around the fat cells the capillaries service, resulting in dreaded cellulite. Granulated table salt that we find on our kitchen tables every morning when we sit down to breakfast, however, is NOT a neurotransmitter. It is just a simple mineral that is naturally electrically conductive, thanks to its sodium. Also, because sodium-based neurotransmitters blazon the word “sodium”, when people then see sodium chloride (pure table salt) or sodium bicarbonate (pure Baking Soda), the knee-jerk reaction is to assume they are bad. Doctors even do this, as do government nutritionists who do not bother reading the science! Doctors usually tell bloating patients to cut most-all salt in their diets to lower sodium levels (instead of focusing on WHAT is causing the bloat). But I REALLY have to wonder, HOW IS THAT POSSIBLE? Our bodies are MADE of SALINE WATER. People often cite 70% of our bodies are water. However, if you look to the ACTUAL bodily components that incorporate water that are too often not included in that percentage, then this figure will go all the way up to 90%! Do you REALLY believe table salt is the cause of your swollen ankles and feet? Granted, the average American daily diet has 1-1/2 teaspoons of salt. Such a level is cited by the FDA, and by doctors who put trust into authoritative FDA proclamations, as a cause of high blood pressure and hypertension, though this

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is not in fact so, because the cause of most cases of high blood pressure and hypertension are not truly known, though the suspect is likely Fructose! Table salt is NOT the cause of such a problem because high sodium is NOT the problem! Even sodium itself, which gives salt a “salty” taste, is a simple component OF the REAL problem, which is actually neurotransmitters that utilize sodium’s electrical conductivity to misfire nerve receptors! If salt were to in fact contribute to ANY problem other than salt toxicity (oversaturation of salt), then we must look beyond ordinary granulated table salt. We must look to when salt first became to be perceived as a problem, or at least when it became the “fall guy” to give people an effigy to jeer derision at. Previous to salt, people jeered derision at eggs for its high cholesterol (200mg). Well, UNTIL they suddenly discovered that it was “good” cholesterol! From ancient times, a salty diet was NEVER a problem. So what happened in the 20th Century that made it so? About the same time refined sugar entered our diets, so did refined salt. “Refined” products allow normally rejected remnant material to be pulverized (powdered) and then blended into a product, or else reconstituted by gluing them into shapes with cheap trans fats or HFCS. This allows manufacturers to salvage material refuse by instead getting you to buy it, but this can also have possibly DEVASTATING consequences on your health! It is bad enough refined sugar is packed in processed food, but refined salt, and other “refined” items are stuffed in there as well. The body will absorb refined nutrients faster, and can also exceed toxic levels in smaller doses. Consider a single serving of plain popcorn. It is bad enough that it is PACKED with carbohydrates and 660 calories, but from a concession stand it also has refined salt GENEROUSLY dusting it. Refined salt is used because salt powder adheres to popcorn much better than coarse granules. It also make us thirsty, so we purchase a large cold drink with it (which is mostly “expensive” ice). But did you know all the hoopla about restricting TABLE SALT is WRONG? Even the FDA’s warning about restricting daily salt to 1/2 teaspoon, and 1/3teaspoon for those 51 and older can be catastrophically unhealthy? Is that a surprise? Even their Standard American Diet is so at odds with science fact. Sally Fallon Morell, president of the Weston A. Price Foundation, a nonprofit nutrition education organization, stated: “A study from 1991 indicates that people need about one and one-half teaspoons of salt per day. Anything less triggers a cascade of hormones to recuperate sodium from the waste stream, hormones that make people vulnerable to heart disease and kidney problems. This is proven biochemistry. Yet, FDA as well as USDA want to mandate drastically restricted sodium consumption at about one-half teaspoon per day.” They went on to say that recent studies show a correlation of salt restriction with increased heart failure and insulin resistance leading to diabetes. They show even modest reductions in salt causes increased risk of cardiovascular disease. Evaluating those on salt-reduced diets, researchers found higher incidence of inflammatory markers and altered lipoproteins. These factors precursor metabolic syndrome, used to predict diabetes and heart problems. Salt plays a fundamental role in body physiology, being absolutely critical for proper digestion. It also has a fundamental role in proper brain function.

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In a study of the elderly, a lack of salt in the diet has now been shown to be associated with increased hip fractures and in cognitive decline, and low salt diets in growing children leads to poor neurological development. Both sodium and chloride, the two elements of salt, are needed for digestion, because they form the foundation of cellular metabolism. Salt is our PRIMARY SOURCE for the sufficient acquisition of these two VITALLY essential elements. Consider sodium bicarbonate (pure Baking Soda). Its molecule contains an atom of sodium, which also gives it a “salty” taste, yet sodium bicarbonate does not restrict capillaries, but rather it OPENS capillaries, allowing blood-flow and the draining of excess water around fat. It also normalizes body pH levels, reduces acids, and relieves a sense of tiredness due to greater bloodacid levels. It is also a cheap but effective energy drink! In ancient times, salt was worth more than gold. Roman soldiers were paid in salt, a highly-valued bartering commodity. If the soldiers were citing swollen ankles and feet due to salty diets, would Caesar pay them such wages instead of globally tradable gold? Caesar needed fit, mobile and healthy legions, not a bunch of hobbling soldiers being wheeled into battle on handicap carts. AVOID “refined” ANYTHING! Your body absorbs refined nutrients faster, and doing so costs the body little energy, so calories otherwise spent digesting it are instead absorbed! Refined food can also be DEADLY because toxic levels can be achieved in smaller doses! This is why refined carbohydrates, like powdered sugar and High Fructose Corn Syrup are so damaging to our metabolism. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTES: Refined salt is MUCH FINER than granulated salt dissolved in water. For example, you can brush your teeth just as effectively with baking soda or salt dissolved in water as you can by sprinkling them on your toothbrush! Find REAL solutions to address CAUSES of medical issues rather than the usual clinical solution of chasing symptoms with expensive drugs. Visit Dr. Glenn S. Rothfield’s Nutrition & Health at http://nutritionandhealing.com. There you can find REAL answers, typically with natural home cures to anything from Alzheimer’s, diabetes, hair loss, high blood pressure, to thyroid issues. Be sure to sign up for his free Nutrition & Health e-tips newsletter. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— WE NEED TO UNLEARN THE DIET AND FITNESS MISINFORMATION WE HAVE BEEN TAUGHT —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— As you struggle with your midriff bulge, you can get frustrated when the diet advice expounded by celebrities or TV doctors, which will often conflict with each other, does little to nothing for you, or they make you even FATTER. But now you have a cure. The first part of eliminating that stubborn fat is by not being afraid to CONSUME FAT. But this is not just ANY fat. Rather, before you race off to the local greasy-spoon and order up a dripping bucket of deepfried chicken and curly fries soaked in trans fats, you should eat more of what is called “Dietary Fats” or “Nutritional Fats”, such as the healthy fats

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that can be found in avocados, coconut oil, dairy, and whole eggs. Many other examples of good fatty foods can be found in my notes later in this book. Another part of the cure is to perform specific sequences of high-intensity anaerobic exercise that are designed to deplete your free blood-Glucose and the Glycogen stored in your muscles in just a few minutes. This vigorous muscle resistance activates your metabolism and forces Testosterone production to be accelerated, which the body will then use to break down stored body fat in order to continue fueling your body with its Glucose, as well as later to fully restore all that spent blood-Glucose and the muscle’s Glycogen stores. However, you cannot expect such fat-burning results by doing blind exercises, spending hour upon hour at the gym randomly wandering from one cardio machine to the next, or signing on to high-impact, high-intensity cardio, such as extreme high-impact endurance-building programs like CrossFit, P90X, Insanity, etc. Indeed, such programs can even be dangerous for those with aging joints and bones. They also result in frequent long-term debilitating injury, leaving many enthusiasts unable to CONTINUE fitness exercise, condemning them to becoming couch potatoes. In fact, a recent University of Tampa study suggests that those participating in long, frequent and high impact exercise have up to a 60% higher chance of heart complications, back pain and PREMATURE AGING! Rather, you can spend only 20 to 35 minutes a day at home doing simple but specific sequences of high-intensity short-duration low-impact slower-tempo compound-muscle-resistance anaerobic exercise that will get your heart pounding, activate your metabolism, and force increased production of Testosterone, which is programmed to build muscle and to burn off body fat. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTES: I doubt that the decline in Testosterone levels as we age is really as “natural” as most doctors assume. I think it is due more to diet and lifestyle changes, such as shifts in priorities as we age. Most guys blame their wife’s great cooking for their big belly, but it seems to relate more so to increased meals of processed food, along with greater carbohydrate intake, especially when on the go, and also how much more sedentary people become after their brains fully develop by age 24. By then they have built most of their hardwired neural network “instincts”, and then most of them also begin to coast along, mostly REACTING to, not generally ACTING upon life as they did before. My body changed when I became a software engineer, spending 16-18 hours a day 7 days a week solving ‘impossible’ problems for a CAD-CAM company. I took breaks for high-carbs chips, donuts, bread, crackers, and soda, which I wolfed down as I pounded away on my computer late into the wee hours. I had to retire from that before my health collapsed on me, and I changed to a more physical career as a retail warehouse laborer. This career change yielded a LOT less money, but I am also much less stressed and a whole lot happier! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ You must start by no longer consuming ready-made quick-foods you can find on most-all store shelves. Most pre-packaged meals are loaded with pesticides, herbicides (most notably the weed killer Glyphosate in grain products), preservatives, excess Cortisol Stress Hormones, out-of-control Omega-6 fatty acids, manmade trans fats (technically damaged fats), and truckloads of sugar and other dense, Insulin-desensitizing and memory-impairing carbohydrates.

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You must consciously choose instead to feed your body properly, which will in turn accelerate your sense of fullness (satiety) and increase your Insulin sensitivity, such as by greatly reducing, though not necessarily totally eliminating your carbohydrate intake and to consume nutritional fats. You must get past the myth that eating ANY type of fat makes you fat -- IT DOES NOT!!! Nutritional fats are REQUIRED by your Endocrine system to build vitally essential hormones, like Testosterone and Estrogen. View nutritional fats ONLY as fuel for you metabolism, like the good nutritional fats in dairy and REAL butter! Unless your metabolism is inactive, NONE if this goes to fat! However, manmade trans fats (AKA non-native LDL cholesterol), such as the fat that is found in margarines and other butter-substitute spreads, WILL go to your body fat. These are basically “muffin-top starter-kits” for your hips! Leptin is our master-control hormone, telling Testosterone WHEN to burn body fat. It is also our anti-starvation and energy-sensing hormone acting on the presence of nutritional fats and blood-Glucose. You should feel full when Leptin is ample and active. You should feel hungry when it is low or inactive. When muscles work, they require oxygen in the form of Glucose (blood-sugar). Leptin receptors signals if body-fat is to be burned to yield more Glucose. If so, Testosterone oxidizes fat. Other receptors trigger to direct Testosterone to repair muscle if the body is at rest. Glucose provides energy for all these processes. It is a wonderful, intricate, but straightforward switching system. You metabolism, like a car, requires fuel to operate. If you eat a fat-free diet, you metabolism gets NO fuel, and so it does not ignite. The body will in fact think it is starving if it gets no nutritional fats, and so it will signal the storage of even MORE body fat as emergency assets until it starts receiving usable fuel, which enables Leptin receptors so Leptin can transmit signals to the body that it is no longer starving and can resume burning fat! When the body gets no Nutritional Fats it cannot generate Testosterone, made from such fats, so it cannot tap fat stores for energy. This causes stress, which releases Cortisol hormones, which in turn releases Ghrelin hormones (the hormone that ACTUALLY makes us FEEL hungry) to disable Leptin receptors. This reduces Leptin sensitivity and prevents Leptin from signaling satiety OR fatburning. If your body thinks it is starving, and if Testosterone is not available OR Leptin is low or its receptors are disabled, your body resorts to expending extra energy to create Free Radicals to break down muscle tissue, transforming it to Glucose, to get oxygen-based fuel required for survival. To clarify, in a starvation scenario, starvation’s natural inducement of the Cortisol Stress Hormone kicks into high gear, because your body goes into tremendous stress if it thinks that it is starving. This forces a reduction in Testosterone levels and disables Leptin sensitivity. It also throws the body’s electrical balance out of whack, which in turn induces Free Radicals (see the definition below) to form in your system, which will in their turn break down ANY cell it encounters, fat, bone, EVEN YOUR BRAIN, but largely muscle, by the sheer force of a Free Radical’s propensity for cell degradation, converting ANYTHING it meets into fuel the body can use in its desperate attempt to avoid death. You usually survive such episodes, but recovery can sometimes be a very long row to hoe, if you can ever FULLY recover from such a destructive event.

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If ANY of the popular “fat-free” diets worked, then why is obesity a bigger problem NOW than when fat-free diets were first introduced? If they worked, EVERYONE would be fit and healthy and no one would carry ANY excess fat. You must also consider why it is that you ALWAYS lose muscle mass but not fat on a fat-free diet, and why it is that you always “plateau”, where you stop getting results? Indeed, people who go on such fat-free diets are more than likely to end up with MORE body fat than when they started, even if they do manage to keep off the muscle mass they lost, as explained above. Fatty foods are not the enemy of losing weight. Conversely, eating so-called “healthy” snacks crammed with excessive “natural” sugars, energy drinks engorged with High Fructose Corn Syrup, along with dressings and sauces packed with Insulin-confusing artificial sweeteners and manmade (damaged) trans fats are the key offenders that we MUST absolutely avoid, NOT the nutritional fats. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: FREE RADICALS: During a typical biological chemical reaction, as happens millions of a times a second in each of the 37.2 trillion cells of our body, molecular bonds do not usually split in a way that leaves one molecule with an odd, unpaired electron, making it electrically imbalanced. For example, an Oxygen molecule has 6 electrons on its outer-orbital shell -- a Free Radical is a molecule with an atom lacking one of its outer-orbit electrons, so bonding between joining molecules are not balanced for strong coupling. Molecules will typically divide with an even balance of electrons. But when electrically uneven (electrically weak) molecular bonds split, Free Radicals are consequently formed because at least one of the split molecules will be lacking a balanced number of electrons in one of its atom’s outer-orbital shell. Free Radicals, because they have an unpaired electron, are highly unstable and they will react very quickly with other compounds, trying to capture the required electron from ANY source to regain stability. Generally, Free Radicals attack the nearest stable molecule, “stealing” one of its outerorbit electrons. When the “attacked” molecule loses an electron, that molecule in turn becomes a Free Radical, beginning a chain reaction “Domino” effect as each subsequent Free Radical tries to steal an electron down the line (this is how acids work, having electron deficits). Once this process starts, it can cascade, resulting in the impairment or total disruption of a living cell. Some Free Radicals are good, like Nitric Oxide, but most are not. They are the source of ALL inflammation, which is the source of ALL illnesses. •• A simple way to battle Free Radicals is to consume lots of Parsley, which increases the antioxidant capacity of the blood, getting rid of the bad Free Radicals from your body and also rebalances LDL and HDL cholesterol levels. •• The BEST way to battle Free Radicals is to walk or stand barefoot on ground or ground grass for 2 to 15 minutes, reconnecting us to the Earth’s natural electrical stability and electron charge, NATURE’S ANTIOXIDANT that we have been insulating ourselves from in recent history using plastic and rubber shoe soles, non-conductive walking surfaces and other insulators. The ground or grass will INSTANTLY provide us with the electrons we might have in deficit, leaving us balanced. This also reduces Cortisol levels as we relax, and that helps neutralize Free Radicals as our electron balance is restored. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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You must also do the kind of anaerobic exercises that can actually ignite your metabolism so you can kick out massive quantities of the Testosterone hormone, which is what burns body fat (if it also has adequate free oxygen available), that the programs I recommend teach you, getting it racing faster than it may have ever raced before in your life, which can actually give you the “fast metabolism” you may have only previously dreamed that you had (or had AGAIN). You must move beyond steady and stationary cardio exercises, which seldom gets your heart racing fast enough or your metabolism cranking. You must exercise like you do when you play sports, which is to exercise multiple muscle groups simultaneously! So, instead of doing isolated lunges or bicep curls, which focus their exercise on single muscle groups, do alternating lunges ALONG with bicep curls. And also be sure to mix it up. Keep your body guessing, so it does not get into a “routine” rut, which often causes you to “plateau”. For example, knocking out 100 pushups is impressive, but it is not until you start to feel “the burn” (you feel muscles straining, nearing “Failure”, where you cannot continue an exercise) that you get any real benefit from it. Thus, the last 10 pushups you struggle through have more benefit than ALL of your previous pushups. This is because your body ALWAYS tries to make its work easier, so if you do the same thing all the time, your body will figure out how to simplify it, even if you are not aware of it, but it also means that you can lose the benefit of the exercise. What this boils down to is that the person struggling to do 10 pushups will be getting much more health benefit from it than the show-off that kicks out 100 pushups without building a sweat. The moral -- do not waste time showing off how many pushups you can do (my question would be, are you doing those pushups CORRECTLY? Most people do not do them correctly, and most show-offs actually do mini-pushups that are 1/4 to 1/2 full pushups). You are not getting benefit from it! Change up your pushups so that you will struggle and get the sweat rolling just to knock out 10 or 15 DEEP Push-Ups. That has far more benefit than you will EVER get from easily blasting out 100 quasi-push-ups with no effort. When it is easy, it is because the muscles being used are properly reinforced and you body had figured out how to simplify the task with those muscles configured like that. Change it up to use different muscles or different parts of those muscles. ALWAYS TRY TO FEEL LIKE AN EXERCISE ROOKIE IN YOUR WORKOUT. You will benefit greatly from it, and you body will get a hot chiseled lean physique a whole lot faster! Women need to produce Testosterone, not only to maintain muscle and burn fat, but so that Amoratase enzymes in their Visceral Fat can bind with Testosterone and transform it into Estrogen, the Key Female Hormone, especially after menopause when normal Estrogen production diminishes. But if they can generate sufficient quantities of Testosterone (still VERY SMALL quantities compared to men), and if they are also able to activate their metabolism, along with a protein-rich diet, women can use the supplemental Testosterone to trim excess fat and build muscle. Even so, it will NEVER be enough so that they will later be comparing beard growth, chest hair, or the lengths of certain bodily appendages with the guys in the locker-room. Improper diet only compounds the midriff fat problem, especially if we consume products loaded with man-modified hydrogen-saturated trans fats, found in things like biscuits, margarine and most ready-made meals, which are linked to coronary heart disease and excess non-nutritional blood-fats (all man-modified

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fats -- some prefer to use a ridiculous “PC” term and call them “refined fats” -- engender “sticky-type” lipids. Some “refinement”! “Refinement” is VERY BAD!). These are unnatural, or biologically-unnatural lipids that our bodies are not 100% sure how to process, and unlike most natural, non-dense, nonhydrogen-packed animal, fruit, and vegetable fats, these man-modified trans fats are molecularly “barbed” with hydrogen “hooks”, and are the kinds of fats that can easily adhere, through simple hydrogen bonding, to our arterial walls and accumulate over time. This can also eventually render the arteries stiff and brittle, thus “begging” for wire-mesh stents to strengthen them, which can sometimes slip loose and consequently block blood-flow to the brain. Most junk food is “processed” (“processed” means “pulverization reconstitution (glued back together by trans fats and/or HFCS)”, but should mean “TOXIC”). Indeed, it must also be clearly considered “pre-digested” because it is prepulverized, so the body does not need to burn off its usual calories for that, and so you instead absorb more calories and burn less digesting such food. Alarmingly, processed foods along with excessive carbohydrate-heavy grains form the foundation of the US Department of Health’s ill-conceived “Standard American Diet” pyramid that has an appropriate anagram of SAD. The worst-offending carbohydrate, sugar, ESPECIALLY refined sugar, is HEAVILY PACKED by vendors into most processed foods. It is 8 times more addictive than cocaine, and they need you “hooked”. Otherwise, you will instead buy someone else’s product that IS packed full of sugar. On average, a single serving holds 25 grams, or 5 teaspoons of sugar. It might be safe if it was used sparingly, as in days of old, but it is DEADLY if consumed in large amounts. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Lately, vendors boast on some packages their product is now 25% lower in sugar (18.75g vs 25g), but that STILL leaves 3.75 teaspoons in a tiny serving! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ The WORST, most deadly and fat-inducing carbohydrate is HFCS, High Fructose Corn Syrup. NEVER CONSUME THIS, OR ANYTHING CONTAINING HIGH FRUCTOSE!!! It is a body-fat-adding nightmare “on steroids”! Not just that, but HFCS, along with other foods high in Fructose have been demonstrated to cause brain-shrinkage! Even without sprinkling sugar on food, if you consume a regular diet of prepackaged, processed food, you are eating about 165 pounds of refined sugar per year! Imagine sitting down and choking down 33 five-pound bags of powdered sugar! BUT, that also means you are consuming 82.5 pounds of Fructose! More, every single one of those 82.5 pounds goes STRAIGHT to fat! AND, with 57% of common sugar going to fat, that totals 94.05 pounds of added fat each year! “Store” milk and “heath-conscious” varieties turn beneficial starch to sugar as it kills its good probiotic bacteria by homogenization and pasteurization, preventing both from aiding our intestinal tract. This offsets the benefits of its Telomerase enzymes, which keep cells young and extends their reproduction capacity. This pre-processing also gives milk a shorter shelf life that soon turns it to toxic sludge instead of tasty yogurt-like sour cream. Its CLA fat, Conjugated Linolic Acid, is often reduced to lower milk’s fat content because people are afraid to consume fats. HOWEVER, CLA is linked to ACCELERATED bodyfat-burning and is the most POTENT fat-burning nutritional fat in existence! It is also linked to producing Testosterone, our fat-burning hormone!

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~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Most starch is also called “resistant starch”, because it is TECHNICALLY a fiber, but one that RESISTS digestion. Starch also nourishes “good” gut bacteria, making for a healthy gastro-intestinal tract. If these starches are instead converted to sugar, our symbiosis with our gut bacteria will suffer! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meats can be part of this junk food parade, thanks to over-crowded stockyard stress, which results in high Cortisol levels to force weight gain, which you then consume, plus the quality of their feed, which can include wheat grains, chaff, sawdust, pesticides, and even meat from their own species (if a species eats the brains of its own kind, this leads directly to mental illness like Mad Cow Disease). Such stressed meats have high levels of Omega-6 fatty acids, which cause inflammation and cell damage, high levels of sodium, which narrows arterial pathways and results in trapping and accumulating toxins in the body, causing water retention between fat cells -- the dreaded Cellulite. Worse, many meats are loaded up with non-human steroids, which we then consume, which can lead to enlarged heart, heart attacks, liver disease/cancer, and psychosis, plus accumulative toxic preservatives that our Human metabolism is in no wise symbiotic with, which can have progressively worsening adverse physiological and psychological effects as it accumulates in our bodies. This brings us to Genetically-Modified products (GMO). The problem with GMO is our bodies cannot digest GMO biomass as efficiently as NATURAL biomass (80% of USA foods are GMO). But, because they mimic “known” biomass, the body tries to retain them, though it does not always trip all the natural biomass’s bioreceptors, which typically results in more of it being stored in body fat. Even if we are Vegan and avoid animal protein (meat, fish, poultry, eggs and dairy are similar to proteins found in your body, containing all the amino acids it requires), we cannot escape GMO. Plants are going GMO as well, like corn or potatoes to grow them larger and faster. Like GMO meat, GMO plants cannot be digested as effectively as natural plant biomass. Worse, GMOs in non-organic vegetables and many processed foods cause “brain rancidity”, where vital Omega-3 fats in your brain are caused to go rancid and become toxic. Indeed, a new study reveals that GMO corn, wheat, and soy make you age faster! Also, due to the proliferation of manmade trans fats in our foods, it helps bind a sticky, packed, and hard-to-clear colon, thus storing anywhere from 15 to 30 additional pounds of actual dormant feces that is glued to the inside of our colons, slowly accumulating as more and more adheres to its walls, and can in time petrify if it cannot purge (I would NOT want to be the surgeon on call for THAT operation). This becomes a storehouse for toxins and “bad” bacterium, which would NORMALLY evacuate with the feces, and which can in time overpower our “good” bacteria. With 100 TRILLION living bacterium in your gut, this can get ugly, bringing on Dysbiosis (AKA dysbacteriosis; a microbial imbalance within the gut). If Dysbiosis worsens you can even develop fecal burps!!! Eating a diet of Fat-Free or Low-Fat foods, even low-fat or skim milk, which are too often boasted as being “health-minded”, will in fact make this fataccumulation problem even worse!!! Eating a fat-starved diet, as I always mention to DEATH (I am fighting a hard-to-kill misinformed but mythic meme, here), will causes people to add on MORE fat-weight, because a low-fat or fatfree diet will retard or shut down the production of Testosterone hormones.

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In order to burn fat, you body requires high levels of Leptin (normally its levels are proportional to your quantity of fat, where it is manufactured and stored) and highly sensitive Leptin “receptors”, which act as control switches triggered by Leptin’s presence or absence (though diet and stress can disable them). Leptin’s main function is to protect your body from starvation. Unfortunately, any time you go on a reduced-calorie diet, Leptin sensitivity decreases, because in the midst of reduced food intake, your body senses the possibility for starvation and so it views your stored fat as a huge survival asset. Hence, fat burning also decreases as Leptin sensitivity is decreased by Ghrelin hormones that accompany Cortisol, which makes us feel hungry. When the body has a need of fuel, it has no choice but to break down muscle mass for energy, reserving stored fat as a “break-glass-in-case-of-emergency” supply. Research has shown that actual Leptin levels can drop by as much as 50% after just 7 days of reduced-calorie “starvation” dieting, and it increasingly reduces as you strive to starve off more weight, until it SHUTS DOWN Leptin hormone production in fat and you consequently hit a weight-loss “plateau”. This is why people who use “cheat days”, ingesting up to 1000 extra calories of fatty food get bumps in their Leptin levels, so weight-loss resumes, even in facing starvation dieting (such a diet is the worst thing you can do!). Besides, this “cheat day” Leptin bump is short-lived. However, research has shown that adding very small quantities of carbohydrates, say 20 grams, between “cheat days” keeps Leptin levels from tapering off, though weight-loss effectiveness will be concurrently reduced, making it somewhat of a Catch-22. The Testosterone hormone is directed by Leptin to break down fat cells through oxidation (if we supply our bodies with sufficient oxygen by not smoking or taking system-slowing or recreational medication or drink alcohol, which sucks up available oxygen like a sponge) into fuel for the body to burn when Leptin and Testosterone levels are high and the body does not think that it is starving because the body is consuming adequate levels of nutritional fats. Without Leptin, Testosterone, and sufficient levels of oxygen, the body’s fat cells cannot be broken down. The lack of nutritional fats in our diet sends signals to the body that it is starving, and so it will automatically release more Insulin, which will shepherd nutrients in the blood into new fat cells, and stop breaking current fat cells down for fuel because Cortisol hormones are produced in starvation events, which reduces Testosterone! To beat a dead (exhausted) horse -- NUTRITIONAL FATS DO NOT ADD FAT. Fats fuel the hormonal production factory of our Endocrine glands. Without these fueling nutritional fats, and if the metabolism is not activated, excess fat stores cannot be broken down into fuel for the body. The body will instead break down muscle for fuel when sufficient Testosterone is not present, saving our fat cells for more critical survival needs, which can later be burned off, NOT by Testosterone, but by Free Radicals forming in the body due to prolonged high levels of the Cortisol Stress Hormone, which are produced when we are stressed or are starving ourselves, even while the Cortisol works to store more body fat to keep survival supplies readily available. Worse, because Visceral Fat, unlike other body fats, is also able to easily reproduce itself, many of these added reserves are stored in this ready, convenient, self-expanding medium.

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A higher level of Leptin in our system will send “I am full” signals to your brain to kill our sense of hunger. The lack of Leptin or if its receptors are desensitized, due to a fat-free diet, makes us almost crazy-hungry because the body presumes starvation and forces itself into “Survival Mode”. It then seeks to nourish itself by making us feel hungry, and sometimes, and I can vouch for this, it makes us feel so hungry we could eat the ass out of an angry rhino. Worse, if no nutritious food is consumed to answer this enhanced sense of hunger, the body enters into a mode of desperation and must resort to breaking down muscle mass for fuel, but not our fat cells, because Testosterone and Leptin levels are reduced by the presence of Cortisol, due to starvation. To clarify and repeat and reinforce -- as the Cortisol levels go up, Testosterone levels go down, and so fat cannot be oxidized by Testosterone into fuel for the body for survival. As noted previously, the body emits Cortisol if it assumes the body is in danger of starving, which, though it is good for short-term survival, giving us a burst of energy for fight-or-flight, prolonged stress and prolonged high levels of Cortisol in our system, which is common in our fast-paced society and even in monotonous steady cardio exercises where we continuously stress our joints in cycling, rapid succession, causes us to generate Free Radicals, which also raises body acid levels. Because excess acids in our systems brought on by stress imbalance our electrical (electron) conductivity and can severely disrupt and damage our cells and stall or even stop cell reproduction because it is breaking down WHATEVER cells it can find, fat, muscle, bone, or brain, trying to release as much energy as possible to fuel our bodies to keep it alive. Another consequence is that it makes us age FASTER, because our cells are not readily being replaced. This is why chronically stressed people also look so drawn out and gaunt, even if they are flabby, and their skin ages, becoming translucent, pale, dry, creped, and old-looking. It can also severely impair Intelligence Quotients (IQ) and other cognitive functions. Like easier-to-burn skin fat, which can also build up on shoulders, arms, shins, face, neck and back if we eat excessively, stubborn belly fat and those muffin-top love handles can only be burned off by Testosterone. I REPEAT ad nauseum -- HUMAN Testosterone is the ONLY hormone our metabolism can use to EFFECTIVELY break down our fat reserves (and without the harmful myriad harmful side-effects of Testosterone therapy from foreign sources). This is because belly, hip, thigh and butt fat, which you all now know to be called Visceral Fat, is a different type of fat than the fat that covers the rest of our body, being our last-ditch survival reserves. Women, due to their potential for child-bearing, for the sake of better odds for their survival, carry larger quantities of Visceral Fat on their stomachs, hips, thighs, butts, and breasts, as do men who have reached very low Testosterone levels and therefore start becoming biologically more feminine. Low Testosterone and Leptin causes Visceral Fat to in fact increase, because what little Testosterone there is left will convert to Estrogen, before it can burn fat or build muscle, by the Amoratase enzymes which are produced right within the building Visceral Fat. For women, they will not produce ENOUGH Testosterone to maintain their bones and muscles or sufficiently convert to Estrogen to compensate for menopause. This is bad news for sedentary aging men and women wanting to stay strong, in shape, and sexually active!

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This reduction of Testosterone and metabolism as we age might seem unfair, but it IS up to us to actually get off our butts and do something about it! I have noticed that as we age, people become much more sedentary than they were in their youth, when they seemed to be racing from one activity to another. From this I determined that Testosterone reduction is due to people becoming idler! Others argue that we slow down because our metabolism slowed down, but that is also due to the fact that we simply became idler. Are they trying to deny it through a weak “chicken or the egg came first” argument? If we increase or recover our Testosterone levels, it will automatically off that otherwise impossible-to-lose Visceral Fat. Also, by reducing all carried fat consequentially reduces the amount of Amoratase enzymes that fat produces to convert Testosterone to Estrogen, therefore it will leave more Testosterone to sculpt a lean musculature. ONLY Testosterone can be to perform any fat-burning function AND build and maintain muscle.

burn this this much used

Testosterone also controls our sexuality. High levels of Testosterone in our bloodstream makes us leaner, muscular, youthful, virile, and it will also allow us to live longer, healthier, and more sexually-active lives. For the ladies, they need to increase their Testosterone so that it can be converted to Estrogen, to both maintain their womanhood after menopause and to keep their muscles and bones strong. Low Testosterone leads to lower Estrogen levels and to the dread of all aging women -- osteoporosis. Have you ever noticed how many elderly couples begin to look more and more like each other as they advance into their sunset years? Most of this is directly due to their decline in Testosterone, which results in men retaining more Estrogen than Testosterone, as women become more neutral as their own Estrogen levels decline. A full recovery of Testosterone production will completely reverse this “aging” process. Even better, it is NEVER too late. You body is designed to fully recover itself and to in fact REMAIN youthful, no matter WHAT you have done to sabotage its efforts for however long. Even so, before you race off to your doctor’s office to ask them about getting a prescription for PDE5 pills or even Testosterone Replacement Therapy, be aware that such artificial means are not only just temporary solutions, lasting only as long as they are administered. TRT can actually be dangerous, because it does not contain bio-symbiotic Human Testosterone, but rather it contains foreign-configured Testosterone intended for other animals, most typically bulls and pigs, or even synthetic varieties, and in humans this will often result in an enlarged heart, liver problems/cancer, heart attacks, and psychosis. Sometimes I think we have witchdoctors rather than doctors. Maybe that is why medicine is an art and not a science, and why doctors PRACTICE medicine -- they are not yet proficient at it... But now you know there is an easy, natural way to activate your metabolism, boost your Testosterone, and burn off the body fat, to include that stubborn midriff bulge. And you can do it quickly -- through simple, short, highintensity regimented exercises and taking control of your diet by not loading yourself up with junky, carbohydrate-heavy, body-fat-inducing foods. Eliminate your excess body fat, increase your Testosterone, reduce your Cortisol, and live a longer and healthier, more sexually active life.

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— GET INTO A REGULAR EXERCISE AND HEALTHY EATING MINDSET —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— To reiterate, this book encompasses the research I conducted that helped me to easily drop 75 pounds and 10 inches from my waist in 3 months, and 35 pounds and 6 inches in the 2 months following as I also built lots of muscle mass. To slow my weight-loss, I had to increase my protein- and fat-intake because my metabolism was by then running so hot. Once you activate a fast metabolism and start producing Testosterone like you did in your 20s, it is hard to stop. But WHY would you want to, especially after you get lean and fit, which skyrockets your self-confidence and makes you feel like a Alpha Male or Alpha Female? It does not hurt that you will also no longer feel embarrassed to take your shirt off (well, I would hope the ladies are at least wearing a sports bra under it), but instead you will probably jump at any opportunity to do so! If you are not training professionally, I strongly recommend that you skip high-cost programs that can range from several hundred to thousands of dollars, or personal trainers, which can cost you from $60 to $300 per coached session. That is right, I am suggesting you actually go “on the cheap” and use MAX Workouts ($39.95), Abs After 40 ($97), or Six Pack Shortcuts 2.0 ($97) to in fact get far more spectacular and faster results than those more expensive venues, because these 3 programs have been demonstrated to actually work! Though I recommend “MAX Workouts” to the price-conscious, the “Abs After 40” program, my favorite, is MUCH EASIER to use and it is also gentler on those who might have restricting conditions, such as old joint injuries. The best part about these programs is that you will not exercise for any more than 20-35 minutes a day, 4 or 5 days a week, as I have been suggesting all along. This easy schedule is all that that is needed to lose fat mass and build lean muscle over a 12 week period. If you are VERY overweight, you might need to go through the program AGAIN, which is at NO extra cost (you will own the programs outright, so you can use it as often as you like), but 6 months is still NOT much time when you consider you can GREATLY extend your life expectancy! Afterward, you will need to follow with light sessions just for “maintenance”. You will also not need to blow extra money on costly “gym” supplements or hard-to-find foods, but rather the common foods that you can easily find in most grocery stores or local farmer’s markets (SPS2 pushes supplements pretty hard, but they cater to a large body-building community). The exercises are joint-safe high-intensity short-duration compound-muscleresistance anaerobics that will make you wonder why your doctor or gym might have never suggested these types of quick but intense workouts, where you will suddenly discover a much thinner, leaner, and sexy you in just 3-6 months as all of your previously impossible-to-lose fat simply starts melting away. These programs are NOT late-night infomercial gimmicks. I am living proof that these types of programs actually do work! Even at almost 62 years old, I am now in MUCH better shape and leaner than I ever was in my 20s, and I WAS fit and lean back then, serving in the US Army, running up and down hills with a heavy rucksack on my back and lugging a hefty M60 Machinegun and weighty gear.

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I wrote this book first as a personal notebook, and then as a guide for older men to get into shape, exploring methods to reactivate our metabolism to get Testosterone production up using diet and easy but intense exercises so we could regain the fit constitution that most of us had back in our 20s. I then updated it to highlight its helpfulness to younger people and to women. It had ALWAYS been helpful to them, even before the update, but one criticism I got was that because it was initially geared for older men like myself, some young people or women might assume this information would not be applicable to them, though anyone who had actually read that material would have known better. This book offers important tips for better health, more informed, sciencebacked dieting, and why most-all “fad” diets blazoning the covers of health and fitness magazines, and especially in women’s magazines, and sometimes in every single issue, are often quite bad for you. They typically play to vanity and to desperation, and though this tactic can make the magazines rich, you usually end up not just looking like you did before, but maybe even a bit heavier! And worse, they only repeat the same old reduced-calorie, reduced-fat diet that scientific evidence has shown WILL NOT WORK, just decimating muscle before Free Radicals eat the rest of your body, to FINALLY include your fat. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: A “Diet” should not be viewed as something you just go on when you want to drop weight. A Diet should be A WAY OF LIFE. If you think you can just skip junk food for a week, drop a few pounds, and then go back to the way you were eating before and not regain that weight (if not more!), then you are in for sad disappointment. Doing that will simply get you on a roller-coaster diet, where you seem to constantly struggle as you lose and then regain weight. Get off that roller-coaster. Take responsibility and knowledgeable control of your health, nutrition, and fitness! This book points out how you can do it; not with diet rumors and myths, but with practical science on your side! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: There are a couple of popular television personalities whose every word is hung onto by many fans. Periodically they announce their “latest” miracle diets or some exotic, rare, and often expensive food supplement they say will melt away your body fat even as you bolt down your favorite foods. Apart from these “miracles” naturally fading within days, making ready for the next one, why do these positive results not ever remain in those promoting them? Now working in the warehouse of a retail operation, it is fascinating to watch a troupe of mostly women charge in, like stampeding wildebeests, racing to our cosmetics department, the market pantry, or to sporting goods to pick up the latest miracle product that will make them look younger, which they saw their adored personality swear by the day before, who had previously swore by the other things that now gather dust in their closets because THEY did not work. That just goes to shows the level of heart-breaking desperation that these poor people feel. They simply want to regain a bit of the youth they once had, back when they did not look or feel so exhausted all the time; back to a time when they could enjoy a sweet treat, like a slice of cheesecake, without finding it taking up permanent residence on their hips the next morning. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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You must learn how to eat so to properly fuel a reactivated metabolism. Once you crank up your metabolism and get lean and fit, replacing fat with lean calorie-incinerating muscle, you will find yourself with a heartier appetite and being able to again enjoy steaks, pizzas, hamburgers, and even cheesecake without guilt or worrying about what expansion plans they might have for your waist -- you will burn it off BEFORE it gets to your waist, and the carbohydrates you do eat will once again be properly fueling your muscles! You will no longer be in a diet-trap, feeling forced to “graze” on light salads, dinners that look like hamster meals, or to drink reduced-fat milk (YUCK! If you can call that see-through dish-soap-looking sink-water MILK), waste another second of your life “counting calories”, or crying to the heavens for willpower to resist an offered delectable after-dinner dessert. You will instead possess the fast metabolism you once “hated” in others! In the free sample sessions offered in the next section, you will see how high-intensity compound-muscle anaerobic workouts can ignite your metabolism so you can burn actual fat INSTEAD of muscle. Note that EVERY reduced-calorie or fat-cutting “diet” will burn ONLY muscle mass while it will leave EVERY OUNCE of the body fat you were trying to diet off fully intact, or JUST burn breathed oxygen, as light-intensity exercise like steady aerobics will do. As pointed out earlier, if your anaerobic workout is intense enough to activate your metabolism by quickly depleting your Glycogen and blood-Glucose, you “trick” your body into a fight-or-flight mode, forcing it to burn underskin fat during the exercise to continue fueling your muscles. After this workout, instead of your body returning to a normal rest state as it will with aerobics, it MUST turn on its built-in “afterburner” to burn the Visceral fat around your midriff to fully recover your oxygen/energy/Glucose expenditure, and it CONTINUES to burn calories and that fat for up to 48 hours, giving you the hard-charging fast metabolism you should have had all along! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: METABOLISM, or Total Daily Energy Expenditure (TDEE), has 3 components: 1) Resting Metabolic Rate (RMR) is the amount of energy your body requires to sustain vital functions when at rest, accounting for 60% to 75% of your daily energy needs. This is the most important part of metabolism, which the anaerobic exercise programs I advocate herein work to elevate this important factor (calorie restriction, however, can suppress RMR by up to 20%!). 2) Thermic Effect of Feeding (TEF, or DIT; Diet-Induced Thermogenesis) is the energy required to digest, absorb, and assimilate the nutrients you consume, accounting for 5% to 15% of daily energy needs. Eating requires calories be burned just to absorb food. For example, carbs require burning 15% of its calories to digest it, and proteins require 35%. Choosing slow-digesting foods requires more calories be burned just for digestion. Done right, you can even increase you food consumption and still experience accelerated body fat loss. 3) General Physical Activity (GPA) is the most variable part of metabolism. Based upon activity level, it can account for 15% to 30% of your daily energy needs. This last, third component of metabolic rate consists of both structured exercise and non-structured activity, which includes doing household chores, walking to and from your car, shivering, fidgeting, etc. Non-structured activity is termed Non-Exercise Activity Thermogenesis (NEAT).

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In one NEAT study, researchers found that on average obese people sit 2-1/2 hours longer than lean people each day. They also found that when people eat less, such as going on a reduced-calorie diet, they subconsciously moved less. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ During INTENSE anaerobic exercise, muscles can totally spend their Glycogen reserves, a multi-branched polysaccharide chain of Glucose, which is the main STORAGE form of Glucose within the body, and which is also the energy storage medium for all working muscle tissue and the liver. Once muscular Glycogen and also blood-Glucose are depleted, you will feel a strong desire to rest and you can even get mildly lightheaded, though not enough to make you faintly stumble about. People refer to this state correctly as “low blood-sugar”. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: When you experience lightheadedness due to a low blood-sugar event, most people will consume carbohydrates, such as a candy bar or drink a quick bottle of fruit juice that is typically over-saturated with sugar. The liver quickly metabolizes the sugar and injects its Glucose into the bloodstream to relieve the event. Yet, if you were to simply let nature take its course, your free Testosterone will INSTEAD break down fat cells under the skin, freeing lipids, which encase Glucose molecules that will NATURALLY restore blood-sugar. Sadly, a GROSS misunderstanding of this simple process has led to starvation dieting. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ As you know by now, Glycogen and blood-Glucose depletion is treated as fightor-flight peril and that the body is designed not to restore these spent reserves until AFTER intense physical exertion ends. It instead resumes the missing Glucose’s job by burning “regular” skin fat and transporting the Glucose from the lipids freed by the oxidized fat DIRECTLY to muscle tissue, to fuel them as long as the body continues such exertion. This, and the buildup of lactic acid, causes an oxygen deficit. It is due to the body’s need to restore the Glucose source of oxygen you expend, which requires VAST stores of extra oxygen to oxidize fat to Glucose and to also oxidize lactic acid. Yet, if you stop between these anaerobic exercises for any extended period of rest, such as longer than 2 minutes, not quickly resuming resistance exercise in order to accumulate a deeper oxygen deficit in the body, the end result of these extended rests will be that you will not burn off as much fat as you could have, but just the little bit of it the body must, during such a rest, break down to restore the muscle’s limited Glycogen reserves. This will still give you what people refer as their “second wind”; a sense of restored energy. This “second wind” also accompanies your lactic acid oxidizing, even as the oxygen deficit your body would have to recover is greatly reduced (see below). Lactic acid oxidization will also reduce the sensation you might feel of your muscles hurting (burning) and maybe temporarily not wanting to keep working. This usually mild, temporary muscle discomfort or pain is called “the burn”. It is TECHNICALLY called “Eccentric Overload”, due to over-taxing muscle while they lengthen, where muscles can experience “normal” micro-tears and microdamage, which in turn initiates muscle reinforcement and strengthening once you finally stop exercising, as long as you are ALSO producing adequate levels of Testosterone and have sufficient quantities of oxygen available.

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~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: When you feel “the burn”, you are also feeling muscular distress from a buildup of lactic acid as blood rushes to protect the muscle because they are experiencing micro-tears and micro-damage. It might sound disturbing, but this damage is actually a good thing if you are looking to build larger muscles. Building muscle occurs when you break down muscle fibers by putting very heavy stress on them, like intense resistance exercise. This brings on “the burn” of built-up lactic acid and stretching your muscle to its limits. To repair this damage after exercise, the fibers are reinforced and restructured to balance itself to the work, which also makes them stronger and bigger (our bodies are incredible machines that reacts to what we are doing and adapts itself to it). Muscle repair hinges on the bio-availability of Testosterone hormones. The more you have available, the greater your lean muscle-building potential. Also, since muscle is metabolically active, meaning it burns calories just by existing, and, even at rest, it burns three times more calories than fat. The more muscle you have, the more calories you will automatically burn off. Without “the burn”, that sense of nearing exercise “Failure” (a state where we cannot continue exercising a muscle-group), you muscles will NEVER grow or become stronger. Of course, if you let the burn explode into searing pain or full-blown cramps (cramps are due to insufficient oxygen being available to oxidize lactic acid buildup in muscle, which is what causes the pain), and especially pain that lingers (the damage is likely more than simple microdamage), you need to address it to reduce swelling. This can normally be solved with a simple ice cube, ice pack and/or loosening exercise, or raising it above your heart to reduce pressure. MAXWO and AA40 provide injury recovery guides that you should review. Their solutions are easy and very helpful. You will also need a couple recovery days within each week on your workout calendar. These rest days provide your body with the time it needs to FULLY recover, rebuild, and strengthen muscle tissue. It ONLY recovers DURING rest. As a side note, drinking a blueberry smoothie before exercise minimizes pain by it accelerating healing and causing more Endorphin pain-killing hormones to be secreted by your Endocrine system. It is also very helpful AFTER an injury. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Gym rats LOVE “the burn”. You will also come to love “the burn”, and may soon choose to close a workout by performing each anaerobic exercise in the final cycle of a Set to “Failure”. Doing this consistently will give you a chiseled lean physique that cannot help but catch envious glances from others. You will probably start singing John Mellencamp’s 1982 hit tune, “It hurts so good!” For anaerobics to be truly effective, a rest period can be no longer than 60 seconds. Because it burns fat, you do not want to start burning Visceral Fat reserves until AFTER your workout has been completed. This allows building a MASSIVE energy deficit in your Resting Metabolic Rate. Your body will burn under-skin fat until you stop exercising (full rest is considered any period longer than 2 minutes), along with building up lactate as your body Glucose metabolizes, building an oxygen deficit facilitated by the minimal rest. This deficit must be recovered by burning not just oxygen, as aerobics does, but your body will require greater levels of fuel that is provided only by body fat (we will cover this process in detail soon when we discuss the “Afterburn

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Effect”). Anaerobic exercises require you to resume the next exercise in a “Set” or after a “Superset” or “Scorch Set” after just 5-60 seconds of Idle Rest (Recovery), or Active Rest (Active Recovery) in demanding sessions. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: A Superset is 2 back-to-back exercises with no rest break AT ALL between them. A Scorch Set has 3 or 4 back-to-back exercises with no rest break between them. A short Rest is allowed BETWEEN Supersets and Scorch Sets. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Active Rest can be simply jogging in place (easy), doing standing knee-toelbow crunches (harder, but kinder to your back than regular crunches or situps where you pull on your neck), or Pilates, such as anaerobic lying heel-tap crunches. Active Rest is just to keep your heart rate up, to keep your body from assuming rest and therefore lessening the effects of an oxygen deficit. Sometimes doing lying heel-tap crunches (AKA toe-tap crunches, but good luck starting with that!) is REALLY tough, but it adds no neck pressure and its results are FANTASTIC! The first time you do them you will absolutely HATE them! BUT, once you see the results of these anaerobic Pilates, sometimes even the next day, they will likely become a beloved favorite! They DO get easier! What all this means is that until your anaerobic exercise burns off your initial reserve of Glycogen and blood-Glucose, you do not burn fat AT ALL. So, when you DO feel tired or exhausted, this is NOT a sign to stop exercising, as so many people who incessantly fail to lose any significant amount of fat-mass will do when timidly attempting any heavier anaerobic exercise, or they rest between each exercise longer than 2 minutes (thus, setting a maximum rest period at 1 minute is a safe bet to keep your body from assuming ACTUAL rest, though 20 seconds, and even better, 5-15 seconds, IS MORE EFFECTIVE), but they should instead push through it with as short a rest period as they can endure, to push through “the wall” (spent Glucose/Glycogen reserves combined with a huge lactic acid buildup in the muscles), until they get their second wind. Pushing through “the wall” can be as easy as pausing for 3-5 seconds to let the lactic acid oxidize enough to get past muscle discomfort or failure. Once you start seeing positive results from this, you will not pause so long, but get straight back to exercising the INSTANT the sense of strain fades from your muscles. Always remind yourself: There is no benefit without “the burn”. In exercising this way and keeping rest between anaerobic exercises minimal as you quickly deplete all your Glycogen and blood-Glucose, your body is forced to start burning fat AS you exercise so it can continue fueling your body, because burning oxygen alone, like aerobic exercise, is not enough to balance the body’s massive energy needs. Unlike with aerobics, this ENORMOUSLY LARGER energy debt will not just burn calories as long as you exercise, but it will be forced to CONTINUE burning calories long after your workout is over! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: To clarify, anaerobic exercise Sets allow rest between exercises. This should be 1 minute and preferably LESS, just to catch your breath. NEVER exceed 2 minutes, because then your oxygen deficit becomes less effective. If you are advanced, 5-15 seconds rest, or NONE, provides FAR GREATER results.

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Often, a Set will recommend that you implement a thing called Active Rest between its exercises, which is an activity to keep your heart rate up. As said previously, this can be jogging in place (light), performing standing elbow-to-knee crunches (medium), or lying heel-tap crunches (advanced). However, some exercises are strenuous enough that they will recommend NO Active Rest, but just 20-30 seconds of INACTIVE Rest. If you are advanced, you can cut this to 5-15 seconds Inactive Rest. If you can go straight into the next exercise or Set WITHOUT any rest, the benefits will be FAR greater! Advanced exercises are often done in things referred to as Supersets or Scorch Sets. A Superset is considered 2 consecutive exercises performed back-to-back with no rest between them. A Scorch Set is 3 or 4 back-to-back exercises. For example, a Set might consist of 3-6 Superset exercises, which consist of a total of 6-12 exercises, but there is only rest allowed between each Superset pair. These back-to-back exercises are usually to work opposing muscle groups, or related muscle groups. However, because they are not working the same muscle group, you are able to exhaust yourself on one exercise and go straight into the next because you will be exercising a different muscle group that had been resting. After a Superset or Scorch Set, you can take either active or inactive rest, depending upon what the set’s regimen recommends. Remember, anaerobic exercises are meant to get your heart really racing, the sweat really pouring, and recruit enough muscle fibers (hence compound-muscle workouts that work multiple muscle groups) to get your metabolism cranking to kick out MASSIVE quantities of Testosterone to burn off body fat. If you rest so much between exercises that your heart rate returns to normal or that you do not work up a sweat, or not sweat AT ALL, and you do not get out of breath, then you are likely not getting any benefit from the exercises because you are not working yourself hard enough! Also, if you complete the minimal number of Sets and you feel like you could do another Set, but you choose not to, then you are cheating yourself of any substantial benefits! The absolute truth is, when your finish these anaerobic sessions, you WANT to feel like a horse that was rode hard and put away wet; feeling like an exercise rookie that fell into a hot puddle of water and you only want rest. Anaerobic exercises are meant for strength training, so it will raise your lactate levels, and when you work yourself HARD, oxygen will go into deficit, which means lactic acids cannot oxidize fast enough, and so you will feel strain in your muscles, bringing them near or to Failure (some exercises REQUIRE that they be done to Failure). This results in normal micro-damage and micro-tears in the muscle fibers, which causes the body to repair and reinforce them, thus making them stronger and a little bigger each time! By monitoring the length of the rest between exercises and Sets, you can assess your fitness level. As you advance and your strength increases, you should decrease the length of your rest, increase the number of exercise reps, increase the number of Sets, or any combination of them to ALWAYS make them challenging. If you complete the minimal Sets and you have strength to do another Set or two, PLEASE do them! You will end up reaching your goals much faster. You WANT to end EVERY session feeling exhausted like a rookie! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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During your workout, because you have spent your Glycogen reserves and have a HUGE oxygen deficit, the body oxidizes fat to resume fueling you. However, it oxidizes fat only as long as you keep adequate oxygen and Testosterone supplied to it, which is present if you breathe deep through your diaphragm to absorb more oxygen and your metabolism is activated by anaerobic exercise. If EITHER Testosterone or oxygen, needed to oxidize fat cells, are lacking, oxidization cannot take place! In that case the body has no choice but to attack muscle mass instead for required levels of energy. This attack on muscle mass instead of body fat is the same thing that happens when you do starvation dieting or eat fat-free food. It causes your Testosterone to drop and so your body has no alternative but to consume energy from muscle mass. Apart from the critical need for Testosterone, an adequate oxygen supply is one of the most important factors in maintaining proper health. Doing anything to hinder the absorption or distribution of oxygen, like bad posture, smoking, alcohol, or metabolism-slowing medication will hamper fat-loss goals (the “religious belief” some have that smoking will keep their weight down, especially among young adults, will be explained soon, and though it can “succeed”, in a way..., it will actually be destroying your body!). You often see people doing anaerobics keep a candy bar, energy bar, or some sugar-packed beverage or “energy” water at hand to give them an “energy boost” whenever they experience low blood-sugar events. Yet, consuming such sugars DURING anaerobic exercise STOPS the breakdown of fat to supply Glucose to the body. What happens is your sugar-intake, via liver processing, is used INSTEAD to restore your Glucose/Glycogen, which negates the whole fat-burning point of anaerobic exercise in the first place! You might as well NOT do the exercises. Worse, taking energy treats during aerobics and because your body burns only the oxygen you breathe for fuel, the sugar only adds to your fat reserves! 57% of common sugar go STRAIGHT to your fat cells ANYWAY, thanks to its Fructose molecule, which we have NO metabolic use for (elevated Fructose body-levels, such as from High Fructose Corn Syrup, is absolutely deadly, causing metabolic syndrome, hypertension, reduced Insulin sensitivity, liver damage, etc.)! Too, consuming excess carbs can reduce Insulin sensitivity and cause Carbohydrate Intolerance Disorder (CID), where you bloat up after consuming carbohydrates. Normal exercise burns Glycogen as you perform them, and breathed oxygen is spent to process blood-Glucose to restore that spent Glycogen. However, highintensity short-duration compound-muscle anaerobic workouts, especially with little or no rest between each exercise AND Sets (taking only 5-60 seconds rest MAXIMUM, depending on intensity and how out-of-breath you are), quickly burn off your Glycogen AND Glucose reserves, creating a MASSIVE spike in your energy expenditure, initiating what your body thinks is a fight-or-flight emergency. If exercise CONTINUES, then skin fat is burned while you work out. This massive spike, after you stop exercising due to exhaustion, will initiate a MUCH DEEPER level of fat-burning. Because of the greater intensity of these anaerobic exercises, and because blood-Glucose is also spent, it cannot restore Glycogen from blood-Glucose because you have depleted it, but which your body desperately needs to recover. Thus, the body switches to dig DEEP into your EMERGENCY fat supplies. This process is cryptically called “Excess Post-exercise Oxygen Consumption”, or EPOC. Your body, when at rest, restores the spent Glucose and Glycogen supplies by breaking down a huge volume of fat.

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~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: The focus on oxygen deficits when clinical texts refer to EPOC, calling it by the enigmatic term “Excess Post-exercise Oxygen Consumption”, is due to technicalities not relating to the oxygen’s SOURCE. The source of this oxygen is GLUCOSE (blood-sugar). It is packed within muscle fibers in multi-branched chains called Glycogen, and Glucose circulates freely in the bloodstream, ready to fuel any cell requiring it. The reason that spending Glucose and Glycogen is called an oxygen debt is because Glucose is a 6-carbon molecule that is stripped of its oxygen, which is used by metabolism in the lactic acid oxidation process, and it is this CLINICAL technicality that earned the title. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ “Excess Post-exercise Oxygen Consumption” is also known as the “Afterburn Effect”; the period of time your body continues burning calories post-workout. EPOC is a measurably increased rate of oxygen intake following strenuous activity meant to erase the body’s oxygen deficit, particularly in regard to lactic acid/lactate metabolism. In recovery, oxygen is used in processes that restore the body to a rest state and adapts it to the exercise just performed. HOWEVER, because the intensity of these resistance exercises will activate your metabolism, and because your body is “tricked” into a fight-or-flight contingency, after burning “normal” skin fat to sustain energy, it will be forced to attack your richer emergency fat cells around your belly, hips, thighs and butt just to repay the deep oxygen deficit to restore Glycogen, IF you have adequate Testosterone and oxygen coursing through your system. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: The body is designed to perform its functions in an incredibly optimized manner. It tries hard to maintain a trim and lean musculature with a Body Mass Index between 19 and 25 (I will show you how to calculate BMI later in my notes), though we constantly sabotage it with bad diets and toxic habits. Our bodies are not designed to over-absorb resources. Thus, the effectiveness of the body’s oxygen-absorption process is hindered by ANYTHING that inhibits it. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ The best part of the Afterburn Effect is that it can continue to burn away at our otherwise “impossible-to-lose” Visceral Fat for up to 48 hours AFTER intense exercise in order to oxidize lactic acid and restore spent Glucose! After doing just your very first full session (I will be sharing links to a few free full sessions in the next section), and if you do them properly and do not spend more than 5-60 seconds resting between exercises and Sets, you will likely find a NOTICEABLE difference in the mirror tomorrow morning! It can seem strange to think that spending LESS time working out can actually give you MUCH GREATER benefits. But you must keep in mind that it is a PROVEN scientific fact that fitness is INTENSITY-dependent, not TIME-dependent. If you discovered that you could get the same or better results in just 20 minutes as you can during an hour-long workout if you just cut all the lulls where you are doing nothing, would you not rethink your fitness routines? ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Smoking “pot” (cannabis/marijuana) is often used to induce a stupor-like oxygen-starved state in your brain. The THC (delta-9-tetrahydrocannabinol) in

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cannabis is an oxygen-inhibitor, which chokes off oxygen to the body. The body will often react with respiratory spasms as laughter, or even as choking or gasping, attempting to ingest more oxygen. It releases pain-killing Endorphins because the body is in distress. This distress also raises Cortisol stress hormone levels, which in turn significantly reduces Leptin hormone levels (AND Testosterone), which in turn makes you feel hungry (get the “munchies”). It sometimes forces you to pass out to bring you to a body-recovery rest state. Whatever you views on cannabis are, all studies show that abuse of it causes oxidative stress in cells, JUST LIKE high Fructose, resulting in gene mutation and DNA damage, leading to memory and cognition issues, such as learning disabilities, deficits in coordination, deficits in brain development, low level of intelligence and intellectual capacity, plus respiratory difficulty, heart disease, and psychiatric illnesses, such as paranoia, schizophrenia, and depression, and will even adversely affect germination cells (sperm and eggs). If this does not bother you, then fine, it IS your body, after all, but any DNA damage will be passed on to your children and weaken the Human gene pool. Also, doing that will also make your children less attractive to prospective mates (there is nothing quite like introducing a drooling, vacant-eyed boyfriend or girlfriend to your parents). Females, especially, of any species have an uncanny “sense” about the genetic potential of a prospective mate. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— FREE SAMPLE HIGH-INTENSITY ANAEROBIC FAT-BURNING EXERCISE WORKOUTS —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— Following are listed 3 free online sample exercise workouts that WILL ignite the Afterburn Effect, allowing YOU to “test drive” such high-intensity, shortduration compound-muscle anaerobic workouts to activate your metabolism. They will also show that high-intensity exercise is not as rough as it sounds. We will end with a COMPLETELY FREE 2-week course from Six Pack Shortcuts. •• The first free session is from “MAX Workouts”, an exercise and diet program for adults of any age and tailored for both men and women. To access it, sign up for Shin Ohtake’s free 5 Day “Lean Body Kick-Start” by adding your name, email, and sex (to tailor instruction) to the signup on the MAX Workouts home page at www.maxworkouts.com. It will show you how to ‘trick’ your body into producing a flood of Testosterone through 5 daily email links to each if its web-pages. You will receive a link to the first day’s web page, featuring an instructional video (see www.youtube.com/watch?v=Y_bcT0Xvyl8). Through one full-body exercise, it works LOTS of muscle in a 4-count movement (quads, glutes, abs, deltoids, and triceps). The exercise is simple: stand erect with feet a little over shoulder-width apart and pair of dumbbells resting forward on your shoulders, smartly deep squat, return, do a dumbbell press straight up, and then return to the shoulders. Shin recommends doing 3-5 Sets with 8-10 reps each. Doing 5 Sets of 12 reps can kick my butt as it gets my metabolism cranking, my heart pounding, the sweat pouring, and the fat burning. •• Another free session is from “Abs After 40” (www.getabsafter40.com), a great and easy-to-follow exercise and diet program that is tailored for older men like myself, though I truly believe older women can benefit from it. This sample workout, called by its creator, Mark McIlyar, “Functional Cardio Day”,

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can be found at www.youtube.com/watch?v=pGdScp-Kn6w. The new form of this 5exercise Set calls for doing at least 5 Sets, not 3, and starting with 30 seconds of jogging-in-place to get the heart pumping, and with 10 reps of standing knee-to-elbow crunches between each of the exercises in the Set to keep the metabolism jacked. For an even more strenuous workout, replace the standing knee-to-elbow crunches with lying heel-tap crunches (Pilates). This really get you heated up, your heart racing, you metabolism cranking, and the sweat rolling off your body (even my eyelids sweat), as your body burns fat. •• The last is from "Six Pack Shortcuts 2.0" (www.sixpackshortcuts.com), a MORE INTENSE program for men who are already moderately fit. It demonstrates a powerful workout that will activate the metabolism FAST. You can find this free session online at https://www.youtube.com/watch?v=vB9NIm0SZRg. This is a great follow-up program for Max Workouts or Abs After 40. These COMPLETE free sample workout sessions are really simple and easy, but they can still kick your butt because they REALLY work your metabolism and get you sweating hard and you heart pounding, and you will definitely KNOW you just had a really good workout, though the entire workout will take about 20 minutes. You will be able to do maximum Sets with additional reps (WITH NO CHEATS) in record time once you become familiar with them. WOW!!! No more several-hours-long aerobic sessions where you heart rate hardly cranks! These three sample sessions will act as examples of what you can expect from these inexpensive programs, and it will also make you really wonder why the MUCH more expensive programs, or the even MORE expensive personal trainer sessions do not employ such simple anaerobic workout paradigms. You might notice that “MAX Workouts” exercises normally focus on an exercise Set consisting of just a SINGLE exercise, a short rest, and then continuing with the next Set of that exercise. These truly FULL-BODY workouts are extremely efficient, and are simpler in that you do not have to remember or make notes of a series of several exercises, as the other program’s Sets do. Each has their merits. “MAX Workouts” works on getting you lean and fit. “Abs After 40” does that and adds emphasis to muscle definition and making them much stronger, being joint-friendly, yet VERY challenging. “Six Pack Shortcuts 2.0” is similar to “Abs After 40”, but MUCH more advanced and FAR more challenging, but it also adds extra emphasis on building greater muscle mass. I will later report on the types of food that nutritional science has determined that you should apply to your daily diet along with compound-muscle anaerobic exercises to finally get that flat belly and a physique to be proud of, even if it had seemed totally impossible before and any and all previous attempts might have ended in utter failure (and maybe some added fat). It will even show you what types of popular foods to absolutely avoid, some thought to be healthy, because they do not do what you think they do, or they are self-defeating, or they actually make you LESS healthy and even FATTER! This book compares these THREE very inexpensive, but high-quality professional online -- and smartphone-enabled -- programs, “MAX Workouts” ($39.95; www.maxworkouts.com), “Abs After 40” ($97; www.getabsafter40.com), and “Six Pack Shortcuts 2.0” ($97; www.sixpackshortcuts.com), that I HIGHLY recommend and I also know that they REALLY DO WORK because I have used them. The best

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part is, each of these programs can be used in the privacy of your own home with just a pair of dumbbells and you will not have to pay through the nose for any expensive auxiliary dietary supplements. Other home gym equipment or a gym membership is left entirely up to you, once you finally get lean and fit and want to further chisel your hot lean and sexy body. Some expensive programs on the market DEMAND that you buy into added-cost supplements, or an even more expensive personal trainer from their network. However, this is honestly quite pointless, considering that you can get proven results EVEN FASTER by using proper diet and simple exercise techniques ALONE. The three programs I recommend here also provide you with access to their online support for any and all questions you might have, and they get back to you in short order. So be not afraid if you are an exercise rookie. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: You will need to devote at least 12 weeks to reach your weight-loss goals using any one of the three inexpensive “home” exercise and diet programs I discuss herein, no matter the shape type your body has, even if you have a beer gut hanging over your belt, hippo hips, thunder thighs, a buffalo butt, shoulder-boobs, and even man-boobs. We are using REAL science and PROVEN techniques here, not internet speculation, diet myths, or weight-loss rumors. All I ask is that you do not cheat on the diet plans or the exercises while going through the programs. After all, any cheating only hurts you! If you do follow them (some minor backsliding might be forgivable, but the end result will be diminished with every cheat -- though you CAN recover by extending the plan and following the rules), then the results will be nothing short of spectacular, and everyone around you will be asking you what your secret is. At my place of work, I get complements EVERY day, from coworkers and store guests alike, and I share my “secret” with everyone who asks me about it. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Although “Abs After 40” and “Six Pack Shortcuts 2.0” do offer science-based natural supplements as an OPTION for getting ACCELERATED results (their Testosterone- and Leptin-builder supplements might actually be important for those few who do have metabolic disorders that limit their bodies from naturally producing Testosterone and Leptin in sufficient quantities), they are not required by these programs, and even though I believe their particular supplements are safe, I will personally not use them, and I recommend you not use them if you are able, for no reason other than to prove to yourself that YOU can do this on your own! That will give you the kind of self-confident Alpha Male or Alpha Female sense of personal worth that NO money can buy! It is not that it has been impossible to stay or even to get fit and trim after the age of 40, but we just have not been properly educated in what we must do with the aging changes in our body and metabolism to achieve it, because it is actually quite different from what most of us needed to do when we were in our youth, when most of us could “live” on pizza, potato chips, M&Ms, and soda and not gain a single ounce from it. Done right, it is actually incredibly easy to do, and with results a whole lot faster than you could have ever imagined possible, even if it seemed totally, absolutely, utterly impossible before using any of the latest diet gossip, weight loss fads, or dieting rumors, and even if your kids (or worse, FRIENDS) are presently using you to shade themselves from the sun on a hot day at the beach.

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With knowledge comes TRUE power. It is time you harnessed this power and used it to suit your own needs, to give you the hot body that you really should have right now, were it was not sabotaged by misinformed diet and exercise advice, plus a nanny government that knows far too little about how nutrient pre-processing, additives and ineffectual exercise affects us all, though it still believes itself qualified to counsel us on proper health and nutrition. FREE TWO-WEEK 'FIT IN 15' WORKOUT PROGRAM FROM SIX PACK SHORTCUTS ----------------------------------------------------------------If you want to follow a free coached program, go to www.sixpackabs.com, a unit of Six Pack Shortcuts, and sign up for their free 'Fit in 15' Workout Program. This 2-week, 6-workout course can get you in shape so you can participate in a more strenuous exercise program like “Six Pack Shortcuts 2.0”, “Abs After 40”, or “MAX Workouts”. Each workout takes only 15 minutes to complete, but they will still work to improve your Insulin sensitivity and start you burning off fat. It also makes great follow-up workouts for these three programs. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTES: Testosterone and Estrogen normally begins to decline after age 24. At about the age of 40, our Human Growth Hormone (HGH) begins on its decline. HGH helps Testosterone cut fat and build lean muscle. It also helps discard old cells and replace them. HGH is produced by the Pituitary Gland, used to fuel childhood growth and help maintain tissues and organs throughout life. By reactivating the metabolism using anaerobic resistance exercises, you can invigorate the hormone factory in your Endocrine system, such as Testosterone, HGH, Adrenaline, Endorphins (a natural pain-killer), and many, many others. Raising HGH through exercise and diet can also increase exercise capacity, increase bone density, increase muscle mass, and decrease body fat. HGH is our “Fountain of Youth” hormone. It can reverse aging, like sagging skin due to a loss of Elastin proteins. When present, it enables you to slough off old cells and replace them with new ones. HGH, a stress hormone that raises the concentration of Glucose and free fatty acids, is a 191-amino acid, single-chain polypeptide that is synthesized, stored, and secreted by somatotropic cells in the lateral wings of the anterior pituitary gland. HGH therapy in the United States is only available legally from pharmacies, but fortunately you can instead generate all the HGH you will ever need right within your own body by activating a fast metabolism, and you will never have to pay anyone else for this huge boost in your HGH levels. Elastin (tropoelastin) is an elastic protein in connective tissue allowing many tissues to resume their shape after contracting or stretching, helping skin restore its original position when poked or pinched. It is composed mainly of an amorphous component of extensively cross-linked elastin and a fibrillar component primarily as microfibrils such as fibrillin, both of which are made of simple amino acids such as glycine, valine, alanine and proline. The ELN gene encodes a protein that is one of these two components of elastic fibers, rich in hydrophobic amino acids like glycine and proline, which form mobile hydrophobic regions bounded by crosslinks between lysine residues. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— THE CALORIE COSTS OF DIGESTION —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— One thing most people very seldom EVER give a thought to is the work the body must perform just to digest their food. This is actually like getting “free” calories they do not keep, especially if they select slow-digesting foods. Pre-processed foods are largely finely-pulverized foods loosely “glued” back together with trans fats and/or high fructose corn syrup. These easily break apart with a corrosive agent as simple as water. Being finely-pulverized, this means that they are also “pre-digested” (already reduced to finely-ground particulates), so your body does not need to do much, IF ANY work before it can absorb it through the walls of the intestines and into the bloodstream. Pre-processed foods, being finely pulverized, naturally have a fast Insulin response, which is why one can put on a ton of body fat eating loaf after loaf of white bread, and not to forget that its manmade trans fats are clogging your arteries with its hydrogen-saturated barbs, along with raising your Cortisol stress hormone levels that consequently drops your otherwise fatburning Testosterone levels into the basement for up to 48 hours at a time! Foods that take longer to digest, such as whole milk, avocados, white meats, or even REAL whole grain breads, such as Ezekiel 4:9 Bread, to name only a minuscule few of the bounty of good foods have a SLOW Insulin response (a very good thing!) AND the body must burn much more energy just to digest it. Note that “Whole Grain Breads” do not refer to breads made with reconstituted flour, where the removed bran, germ, and endosperm were added back in AFTER it was actually turned into white bread, along with food coloring to make it LOOK “whole grainy”, because by then ALL of it is already finely pulverized and therefore NONE OF IT HAS ANY BENEFIT BEYOND TOXIC WHITE BREAD, as most storebrand and name-brand “100% Whole Wheat” breads actually are! Indeed, If you look at a slice of this bread and white bread, the ONLY difference is color. Digestion is obviously not free of energy requirements. Some of the foods we consume require up to 30% or even more of the calories it carries to be burned just to digest it. Most carbs require only as little as 15%. However, proteins require that 35% of its calories be burned off just to absorb it into the body. This may be why Greek Yogurt is becoming popular, because 6 ounces of it contains 12 grams of protein as opposed the usual 6 grams in most yogurts (just 4 ounces of plain cottage cheese, 1/2 cup, has 12 grams of protein!). Also, be sure to get PLAIN yogurts that have not been loaded up with lots of sugar and fruit favors, but instead add your own market-bought fruits. Even if you add a teaspoon of sugar to sweeten it (that is MORE than enough for a sweet taste), that will not be ANYWHERE near the 3.75 - 5 teaspoons of fastdigesting refined sugars (18.75-25 grams) that the pre-flavored varieties of Greek yogurt pack, which DEFEATS the whole point of eating Greek yogurt. What all this means is that if you are one to “count calories”, you are not truly counting the ACTUAL calories that your body will in fact absorb and store, because a great deal of those calories are burned off just to digest that food, -IF- YOU CHOOSE THE RIGHT TYPES OF NON-PRE-PROCESSED FOODS.

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When you eat, the body rushes blood-Glucose to your gut, burning it as energy to digest your meal. Once it is spent, you might feel mildly lightheaded or sleepy (some might wonder if “knockout drops” were secretly added to their food). After that, if there is still more digestion to be done, especially with slow-digesting foods (which will NOT be the case if you consume a lot of pre-broken-down processed food), then, IF the metabolism is not activated and sufficient Testosterone and oxygen is not available, the body turns not to fat as it would with an activated metabolism, but it will turn instead to muscle to break down for energy. The last thing your body will turn to for fuel when the metabolism is not active is its “Emergency Reserves”, which is your body fat. That can be frustrating for anyone seeking to drop such fat-mass! However, with an activated metabolism, and with good deep breathing to ensure so it can efficiently oxidize fats, the using Testosterone and oxygen, which is

with Testosterone hormones available, the Testosterone has sufficient oxygen body will instead break down these fat an easier fuel to harvest than muscle!

Technically, your body loves to be lazy! It ALWAYS resorts to performing work that expends the least energy required, and burning fat, if Testosterone and oxygen are adequately present, is easier to do than the breaking down muscle. If the metabolism is not activated or Testosterone and oxygen are not on hand, then it has NO CHOICE but to go through much more work to break down muscle. The brain is ALWAYS building and refining neural networks (instincts) that hard-wire cerebral programs controlling muscular action so choices can become automatic once they are “set”. Military training is designed like this. This is also why doing things becomes easier in time, like driving. You start with fists in white-knuckled knots vise-gripping the steering wheel, arms locked and holding on for dear life (and becoming very spiritual and getting to know your God on a first-name basis), with sweat rolling by the bucket down your back. But later, you can be “Joe Cool”, cruising down the boulevard, enjoying the evening breeze blowing across your face without a care in the world. People develop most of their general neural networks, our automated reactions, which some call “muscle memory”, using original thought and acting upon the world, until their brain matures at age 24. Afterward, most people move through life almost like automatons, REACTING to the world using these prebuilt neural networks to handle most-all situations, and very seldom afterward actually act on the world anymore (unless they make a conscious effort at it, like always trying to find new ways of doing things -- kind of like changing up our exercise routines every three week to stay off a plateau), or even require actual thought, but only reaction. It is my personal conclusion that because we are no longer as alert to the unknown, our metabolism slows as we become idle, causing our Testosterone levels to start dropping after age 24. This neural network system also allows the brain to figure out the easiest way to do exercises, and it might do so by sneaking in “cheats”, such as riding momentum to minimize work, even without you being consciously aware of it! And when that happens, which usually takes only about three weeks, you hit a dreaded “plateau”. That is why it is important to change up your workout routine, to keep your brain and body guessing, or else you must deliberately go through each exercise in an almost military, cadenced manner, where each movement is concise and intentional and separated from all other movements by inserting a pause between each step to dissipate any build-up momentum.

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— THE SCIENCE BEHIND ACTUALLY BURNING FAT —————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— You can only get out of a program what you put into it. There is no free ride! The level of commitment and intensity you invest into a program determines its success or failure. For success, you MUST complete AT LEAST 3 cycles of an exercise Set in your daily workouts and end them tired, winded and sweaty. When I did this, I was absolutely flabbergasted that it was really so easy to drop all the fat that I had been fighting -- the wrong way -- for many years! We do this to swiftly spike energy use, exhaust our blood-Glucose and Glycogen reserves, to force our body to ASSUME it is facing grave jeopardy, such as a ferocious predator attack. Our bodies are designed to react to such peril by using not just breathed oxygen to provide energy, as it does in most typical exercise, but to instead use that oxygen, coupled with Testosterone produced by intense resistance exercise, to break down fat, releasing lipids to make even MORE oxygen and Testosterone available, so we can in turn burn calories at absolutely crushing levels that breathed oxygen alone cannot sustain. Though these exercises ARE simple, they ARE NOT easy, especially when several are strung together in a Workout Set with minimal rest breaks allowed between them. Our goal is to perform a series of exercises that normally takes an hour or so, but to instead do them in but 20 to 35 minutes, accounting for 3 to 5 Set Cycles, using high intensity as we simultaneously exercise multiple muscle groups to recruit sufficient muscle fibers to activate our metabolism and get it humming at the pace it had raced in our youth. It IS a lot of work, but the sessions are thankfully short and their results are literally JAW-DROPPING!!! To illustrate this process, draw a line through the middle of a sheet of paper to represent the average calories you burn over an hour -- the Metabolism’s Resting Metabolic Rate (RMR). The zone above that RMR Average will represent additional calories burned by Glycogen Consumption. Glycogen of course is the form Glucose takes when stored in muscle fiber, reserved to provide instant electro-chemical energy for sudden muscular activity. The zone below the RMR Average will represent additional calories burned by Body-Fat Consumption. +-------------------------------------------------+ | -Glycogen Consumption| | +----| | | | _________________________________________v | | /•••••••••••••••••••••••••••••••••••••••••\