240 Minute Body

240 Minute Menu

2010-12-27T17:16:00.000-08:00

Nutrition is the key to transforming the body and is most likely my greatest hurdle. My habits are horrible and I am not mindful of what I am eating, the timing of when I eat or anything to do with nutrition.

For this reason I have developed a list of foods that I am going to stock my kitchen with so as to set my self up for success.

Not only am I going to be making sure I am eating the perfect foods at the right times, I am also going to be taking basic supplements to help in the process:

My 4-Hour Body Menu

Per Day:

Ice Water

Brazil Nuts

Macadamia Oil

Almond Butter with Flax-seed Oil, 2-4 Table Spoons

Protein, 30 grams+ 30-40% per meal

Legumes:

Vegetables

Hot Sauce

Ghee

Montreal Steak rub

Thick salsa w/o sugar

Garlic salt

White truffle sea salt

Thai chili paste

Balsamic vinegar

Garlic powder

Supplements:

PAGG:

Policosanol: 20-25mg

Alpha-lipoic acid: 100-300 mg

Green team flavanols (decaffeinated with at least 325 mg EGCG): 325mg

Garlic extract: 200mg

240 Minute Workouts

2010-12-27T17:12:00.000-08:00

Hacking the body though minimal inputs to produce maximum outcome is my goal. These five workouts preformed on either Monday, Wednesday and Friday or just Monday and Friday take just about 60 minutes per week to preform.

Monday: 22.5 minutes
Wednesday: 15 minutes
Friday: 22.5 minutes
Week Total: 60 minutes!

The goal of these workouts is to subtract fat from my body while developing a base of strength to build upon. By February or mid-March I will have build strength and will be moving beyond these workouts to ones that target specific goals of mine. Either ultra-endurance running, biking and swimming or rock climbing and yoga or just plain good looks.

Here are descriptions of the workouts I will be preforming for the next 4-8 weeks:

My 4-Hour Body Workouts

Two-legged Glute Activation Raises x20

Mondays, Wednesdays and Fridays

Pull your toes up as you drive off your heels and thrust your pelvis towards the sky

Flying Dogs x15 for each side

Mondays, Wednesdays and Fridays

Right arm and left leg extensions and left arm right leg extensions

Kettlebell Swings x50-150

Mondays, Wednesdays and Fridays

Feet 6-12 inches outside shoulders pointed out 30 degrees, shoulders pulled back, sitting back in a chair, shoulders always behind knees, clench butt cheeks

Myotatic Crunch

Mondays and Fridays

Ass 6” from ground on Swiss ball or BOSU

Keep arms next to ears
4 seconds, lower until fingers touch ground (reach finger tips away from ball)
2 seconds, pause
2 seconds, raise arms to 80 degrees with ground
x10 then add weight, like book

TVA (Transverse Abdominis) “corset muscle”

Mondays and Fridays

on all fours, straight relaxed back, gase relaxed forward
exhale all air, hold breath
pull belly towards spine for 8-12 seconds
inhale fully, exhale fully, inhale fully and repeat from beginning

My 240-Minute Schedule!

2010-12-27T17:04:00.000-08:00

I have condensed the entire 4-Hour Body book into a one page schedule to follow for the first 28-56 days. If my calculations are correct the total time input into the experiment will only be 240 minutes per month or about 60 minutes per week.

The book is all about timing of diet and exercise, here is my one-page boil down version of the book to be preformed 6 days per week with the 7th being a rest day and diet break:

My 4-Hour Body Schedule

Wake Up

500 ml of ice water, 4 Brazil Nuts, Almond Butter, AGG

15 minutes Posterior: Monday, Wednesday and Friday: One Set Each: 20 two-legged glute activation raises, 15 flying dogs, 50-150 kettleball swings,

Abs: Monday & Friday: Myotatic & TVA

5-10 minute cold Shower

Breakfast: 3 Tbs lemon Juice, Protein 30+ grams and 40% of meal (2-3 whole eggs,), Legumes, Vegetables including 1 Cup Spinach ; Coffee with Cinnamon, 500 ml of ice water, Take Photograph

90 minutes later GLUT-4 Digestion Exercise

500 ml of ice water, AGG

Lunch: 3-5 hours after breakfast Protein, Legumes, Vegetables including 1 Cup Spinach; 500 ml of ice water, Eat Slow, Take Photograph

90 minutes later GLUT-4 Digestion Exercise

500 ml of ice water, AGG

GLUT-4 Digestion Exercise

Dinner: Protein, Legumes, Vegetables including 1 Cup Spinach; Red Wine, 500 ml of ice water, Eat Slow, Take Photograph

90 minutes later GLUT-4 Digestion Exercise

500 ml of ice water, PAGG

20-30 minutes ice packs on back of neck and upper trapezius

5-10 minute Ice Shower or 10-20 minute ice bath with two bags

1-2 Tablespoons Almond Butter on Celery, 1-2 Tablespoons Flaxseed oil.

Sleep

My 240-Minute Goals!

2010-12-27T16:59:00.000-08:00

I want to break down what the 4-Hour Body is explaining into a simple set of steps that I can repeat and make part of my day. The most important part is that I spend no more then 240 minutes per month on my body, essentially 4 hours per month.

The first step is to understand where I currently am in the state of my body, then find the hacks that I can use to transform myself.

The essence of the 4-Hour Body is to significantly reduce fat, injure proof the body and then build it up to become a stronger, more endurance, etc.

The end goal is really important for me as well as measuring my progress along the way.

Here are my basic 240 minute goals:

December

Step 1: Boil Down Method for Diet and Preparation

Obtain Baseline Numbers
1. Weight
2. Body Fat ~25%
3. Total Inches 167 ¼
4. Weaknesses
5. VO2 MAX etc.
Prepare Dieting Method and Menu
Take Pictures:
Prepare Stretching, and Body Preparation Methods (AKA Pre-Hab)

Step 2: Obtain/Assemble the Tools and Food

Weights
Bands
Fill the Fridge and Cupboards
Heart Rate Monitor

January

Step 3: Preparation of the Body for Strength and Endurance

Fat Loss,
1. 25% to 12%
2. 230 to 210 to 190 to 180
Pre-Hab,
Suspension System,
Techniques
1. Running
2. Biking
3. Swimming

February On-word

Step 4: Begin Strength and Endurance Training

Increase Muscle
1. Weights
2. Rock Climbing
Increase Strength
Decrease Injuries
Decrease Body Fat
1. 12% to sub 10%
Increase Endurance
1. Running, 400 meter sprints 5-50k+
2. Biking, Sprints 50-500k
3. Swimming,
Increase VO2 MAX and other Athletic indicators

Hello Body!

2010-12-27T16:47:00.000-08:00

Welcome to the first post of my 240 Minute Body blog: Hacking My Body

The goal of this blog is to follow my progress as I track every element of my nutrition and exercise life with photos, videos and posts.

After reading the "4-Hour Body" I extracted essentials to follow, here are my initial notes from my first 24 hours with the book.

My 4-Hour Body

Goal #1: Loose 20 lbs in 30 days (40lbs in 60 or 230-190lbs), Hit 12% body fat (30 days) from 23%, Decrease Total Inches.

Goal #2: Strength Training, Muscle Gain, Injury Proofing, Endurance Training,

Starting Numbers:

*Location*	*Measurement (inches) 12/21/10*	*Measurement (inches) Goal*
Right Bicep	13 ¼
Left Bicep	13 ½
Waist	43
Hips	43 ½
Left Thigh	26
Right Thigh	26
*Total Inches*	*167 ¼*
*Body Fat %*	*22.5%?*	*12.00%*

Chapters for “Rapid Fat-Loss”

Fundamentals

Ground Zero

Slow-Carb Diet I and II

Building the Perfect Posterior

Fundamentals

Minimum Effective Dose (MED)

To remove stored fat → do the least necessary to trigger a fat-loss cascade of specific hormones.

To add muscle in small or large quantities → do the least necessary to trigger local (specific muscles) and systemic (hormonal) growth mechanisms. (p19)

Pressing the right buttons in the right order.

80 seconds is the dose prescription

Rules that change the rules

“know the rules well so you can break them effectively.”

No exercise burns many calories

A drug is a drug is a drug

anything you put in your mouth or your bloodstream is a drug, a chemical

The 20 pound recomposition goal, a 20-pound change in appearance, loosing fat or gaining muscle.

100 Unite slider: Died, Drugs, Exercise

Ideal ratio is 60% diet, 10% drugs, 30% exercise.

Diet and exercise most important.

Adhear to the method

Physical recreation is different then exercise

Exercise = Preforming MED of precise movements that will produce a target change.

Can I measure it? Not just health, its not actionable, what are the numbers I can measure.

Why a calorie isn't a calorie:

Rule #1: not what is put in your mouth, but what makes it to your bloodstream.

Rule #2: the hormonal responses to carbohydrates (CHO), protein and fat are different.

Different sources of calories = different results.

Calorie allocation is effected by digestion, ratio of protein-to-carbohydrates-to-fat, and timing.

Ground Zero

Basal Metabolic Rate (BMR)

Use Data!

4,000 calories = 1lbs of fat!!!

What is your BMR?

BMR – intake = deficit from diet

Total deficit = BMR – caloric intake – burned from cardio

230 to 185 45lbs over weight 4.5 lbs in first week = 10% or 18,000 calories.

10lbs is one clothing size.

HRM

Elusive Bodyfat

The deceptive Scale

Starting your physical GPS – The Steps

Circumference measurements

Total Inches: 167 ¼ 12-21-10

22.5% bodyfat?

Cheap Insurance

Four Principles of Failure-Proofing

Make it conscious
Make it a game
Make it competitive
Make it small and temporary.

Make it Conscious:

Take Photos of everything I eat
Take a Before Photograph front and side

Make it a Game:

Observer effect
Measurement = Motivation
Measure five measurements, five meals, five exercise, Five is the magic number.

Make it Competitive:

Challenge someone!

Make it small and temporary

Questions and Actions:

Do I really look like that? Pictures taken!

Do I really east that? No pictures of Food Yet...

Who can I get to do this with me? Rachel? Bubs?

How do I measure up? TI = 167 ¼ 12-21-10

What is the smallest meaningful change I can make? Done! Pictures and TI!!!! Done Done Done!

Subtracting Fat

The Slow Carbohydrate Diet I

How to lose 20 Pounds in 30 Days with Exercise

Better Fat-Loss Through Simplicity

Exercise, diet, drug/supplement regimen.

Rule #1: Avoid “white” carbohydrates

Rule #2: Eat the same few meals over and over again.

Proteins	Legumes	Vegetables
*Egg whites with 1-2 whole eggs flavor (organic eat 2-5 with yoke)	*Lentils (dal or daal)	*Spinach
*Chicken Breast or Thigh	*Black Beans	*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
*Beef, grass-fed	Pinto Beans	*Sauerkraut, kimchee (explanation in “Damage Control”
*Fish	Red Beans	Asparagus
*Lobster	Soy Beans	Peas
Pork		Broccoli
		Green beans

Keep it simple! Repeat 3-4 meals. Substitute vegetables at restaurants. Mexican food is great!

First meal within an hour of waking!

This is a diet that works, might not be fun but that is not the point!

Rule #3: Don't drink calories!!!!!

Coffee with dash of cinnamon is good

Up to two glasses of red wine per night.

Rule #4: Don't eat fruit!

Tomatoes and avocados (up to one cup per day) or ok!

Fruit turns into glycerol phosphate for efficiently then almost all of other carbohydrates.

Fruit → glycerol phosphate → triglycerides (via liver) → fat storage

Rule #5: take one day off per week!!

Dramatically spiking caloric intake once per week increase fat-loss by ensuring that your metabolic rate (thyroid function and conversion of T4 to T3 etc.) doesn't downshift from extended caloric restriction.

The Slow Carbohydrate Diet II

Supplements: Potassium, Magnesium, and Calcium (page 81)

Potassium: 4,700 mg per day

#1 Lima Beans, 4.9 Cups

Magnesium: 400 mg per day

#1 Salmon w/bones, 1.1 Cups

Calcium: 1,000 mg per day

#1 Pumpkin seeds, 2.6 oz

Spinach is the only one that includes all three: 1 cup = 839mg P; 245mg C; 175mg M

No Dairy due to high insulinemic index

No Fruit

For beans use balsamic vinegar and garlic powder or hot sauce!

Cheat day weight gain, its ok

Spices! $50 and whole foods! Montreal Steak rub, thick salsa w/o sugar, garlic salt, white truffle sea salt, thai chili paste.

Oil, instead of olive oil use Macadamia Oil!

Dry red wine: Pinot Noir, Cab, Merlot, sauv, albarino.

Snacks: no need, eat more! But if must a few carrots! Make sure to eat a lot at meal time of the slow carbohydrate diet!

If trouble sleeping eat 1-2 tablespoons of Almond Butter before bed.

On day off eat a good high protein meal for breakfast!

What about breakfast?

Eggs, Lentils, Spinach.

Increased protein intake decreases water retention and increases resting metabolism about 20% if breakfast calories are at least 30% protein!!!

When consuming animal fat get the good stuff because toxins are stored in the animals fat. Eating larger animals from factory farms is asking for trouble.

Cook eggs with ghee

Eggs and spinach both have high levels of betaine, which helps fat-loss.

Eat three cups or 250 grams of spinach per day! Great for muscle growth and for weight loss.

Keep variety of vegetables to a minimum.

80% frozen 20% canned vegetables.

Tuna + lentils + chopped onions.

Chunky salsa with corn and beans is great! Use with eggs!

Traveling... oh man... Mexican is great! Raw almonds or walnuts for 12 hours. Chicken salad combine with nuts. Choose mild hunger over deviation.

Make sure you eat early! Eat enough protein! Drink a lot of water!

Mistakes

Mistake #1: Not eating within one 30-60 minutes upon waking up in the morning.

30 grams of protein within 30 minutes of waking up in the AM!!!

Mistake #2: Not eating enough protein! More then 20 grams per meal!! at least 40% of breakfast as protein will decrease carbohydrate impulses and promote negative fat balances.

Eat 2-3 whole eggs at breakfast!

Or add turkey bacon, organic bacon, organic sausage, or cottage cheese...

Don't restrict portions or calories!

Mistake #3: Not drinking enough Water!!!

Make a special effort to drink more water on CHEAT DAY!!

Mistake #4: Cooking abilities... You suck... deal with it!

Use canned and frozen food for the first few weeks!

Mistake #5: Girl stuff

Mistake #6: Overeating “Domino Foods”, Portion Abuse.

Done eat anything that requires portion control, Get domino foods out of the house!!!!

Mistake#7: Over consuming artificial sweeteners.

They provoke insulin release. No sugar free, not sweeteners, non of that bullshit!!!

Mistake #8: Hitting the Gym to Often

Remember MED!!!

Damage Control

Preventing Fat Gain When You Binge

Principle #1: Minimize the release of insulin, a storage hormone.

Make sure your first meal is not a binge meal. Must have high protein over 30 grams and legumes. Proteins decrease appetite, fiber prevents diarrhea. Smallish mean of 300-500 calories.
Consume a small amount of fructose, grapefruit before the second meal. This has a flat-lining effect of blood flucose. Combine naringin in grapefruit with coffee as it extends the effects of caffeine.
Use supplements that increase insulin sensitivity, AGG and PAGG. Dose only twice during the day and once the next morning.
Consume citric juices, lime juice in water or on food.

Principle #2: Increase the speed of gastric emptying, aka poo quick

Food passes quickly so that it is not absorbed well through Caffeine and yerba mate tea, includes Theobromine and theophylline. 100-200 mg of caffeine or 16 oz cooled yerba at the worst meals. GLUT-4 benefit!

Principle #3: Engage in brief muscular contractions throughout the binge

Air Squats, wall presses, chest pulls for 60-90 seconds a few minutes before you eat and 90 minutes afterwords.

This brings glucose transporter type 4 (GLUT-4) to the surface of muscle cells, opening more gates for the calories to flow into. The more open the more we put into muscles instead of fat cells.

HIT (high intensity exercise) of 20-second sprints x 14 sets, with 10 seconds of rest is the same as low-intensity prolonged exercise (LIT) 6 hours of extended exercise over eight days!!!

280 seconds of HIT = 6 hours of LIT!!!

100 steps after eating, live 99 years!

30-50 repetitions each of: air squats, wall presses and chest pulls

Side Notes: Cissus Quadrangularis (CQ) – 2.4 grams 30 minutes before the 3 meals (7.2 grams total)

Microbiome: Balancing bacteria for fat-loss 100 trillion in the body! Lean people have more bacteroidetes while obese have more firmicutes.

Get off splenda
1. Fake sugars out!
Go fermented
1. Cheese, japanese natto, kefir, kimchi, sauerkraut, fermented fish, unsweetened plain yogurt all contain high levels of healthy bacteria and are mandatory.
Probiotics and prebiotics
1. Inulin is not insulinemic, can be found in garlic, leeks, chicory and Athletic Greens.
2. Inulin and FOS (fructo-oligosaccharides) inprove calcium absorption and calcium promotes GLUT-4 translocation!!!!!!

Bacteria is good for your second brain, the gut!!! Keep your microbiome in shape!!!

The four horsemen of fat-loss

PAGG

Garlic is the bomb! Allicin is an ingredient in garlic.

PAGG:

Policosanol: 20-25mg

Alpha-lipoic acid: 100-300 mg

Green team flavanols (decaffeinated with at least 325 mg EGCG): 325mg

Garlic extract: 200mg

Time before meals and bed:

Prior to breakfast: AGG

Prior to lunch: AGG

Prior to dinner: AGG

Prior to bed: PAGG

6 days per week and one week off every 8 weeks.

Policosanol: 23mg is ideal!

Alpha-lipoic Acid (ALA): potent antioxidant and free radical scavenger, regenerates vitamin C and E, restores levels of intracellular glutathione, and increases excretion of toxic heavy metals.

Lacks toxicity in humans. Its NOAEL is 60mg per kilo of bodyweigh.

Notes: impressive impact on glucose uptake and reduction in triglyceride production. ALA helps you store the carbohydrates you eat in muscle or in your liver as opposed to in fat.

Green tea flavanols (EGCG):

Epigallocatechin gallate (EGCG) decreases risk of UV-induced skin damage, inhibiting cancer growth, and anti-aging.

EGCG increases GLUT-4 recruitment to the surface of skeletal muscle cells. Inhibiting GLUT-4 recruitment in fat cells. Diverts carbohydrates from bodyfat to muscles
EGCG increases apoptosis killing fat cells. Prevents rebounding fat memory!!!

325mg three-four times per day. Use decaffeinated green tea extract pills.

Garlic extract (Allicin Potential, S-Allyl Cysteine):

Stable form of Allicin inhibits fat regain and increases fat-loss.

Use aged-garlic extract (AGE),

Advanced:

Ice Age:

Working out in increasingly cold water burns increasing amounts of calories!

More fat-loss in less time!

This is not due to heating the body from the cold water, something else is going on...

The “something else” is adiponectin and BAT

Adiponectin is a hormone secreted by fat cells that can increase the oxidation (“burning”) of fatty acids and increase uptake of glucose by muscle tissue. (Shivering also increases GLUT-4)

Fat-burning Fat:

two types of fat, white adipose tissue (WAT) and brown adipose tissue (BAT)

BAT is derived from the same cell as muscle tissue! And is composed of multiple droplets that are brown in color because of a much higher volume of iron-containing mitochondria! Mitochondria are best know for producing ATP and oxidizing fat in muscle tissue. BAT helps dissipate excess calories as heat. Cold stimulates BAT to burn fat and glucose as heat. Cold and beta-adrenergic agonists can also make BAT appear within WAT.

How to get cold? Ice pack on back on neck and upper trapezius for 30 min.

Ice Age Revisited – four places to start

Place ice packs on back on neck and on upper trapezius for 20-30 min in the evening when insulin sensitivity is lowest.
Consume at least 500 ml of ice water on an empty stomach immediately upon waking, increasing resting metabolic rate 24-30% 40-60 post consumption. Eat breakfast 20-30 minutes later.
Take 5-10 minute cold showers before breakfast and before bed. Use 1-2 minutes of hot water over the entire body then step out, soap head, turn to freezing and rinse, focusing on your lower neck and upper back for 1-2 minutes and soap rest of body and rinse.
Option: cold bath see p130 and p128 Protocol A

What about: Surfing in the Maine Winter Water!

The Glucose Switch: Beautiful Number 100

Its not when eaten, its when it hits the bloodstream. 90 to 150 minutes after consumption!

Eat so it hits your bloodstream when you need it! Aka time post workout protein shake for 90 minutes before you end your workout!

The more fat the earlier in the meal the less they glycemic response, as appetizer before the entree.

Eat four Brazil nuts and a tablespoon of almond butter first thing upon waking!

Measure what matters!

Three tablespoons of fresh squeezed lemon juice before a meal lowers blood sugar index by 10%.

Cinnamon can reduce the glycemic index of a meal up to 29%!!! 4 grams per meal or 6 grams per day. 4 grams = 1.5 teaspoons.

Cassia cinnamon (or aromaticum), grid yourself, they roll up from both sides, powder tends to be darker reddish-brown. Use no more then 4 grams per day!!!!!

Size and speed of meals determins glycemic response. Slow down the eating. Chew each mouthful 20 times. 30 min per meal!

For fat-loss minimize blood sugar bumps above 100mg/dLto no more then two per day.

Eat decent quantities of fat at each larger meal.
Spend 30 minutes eating lunch and dinner
Experiment with lemon and cinnamon before and during meals
Use “Damage Control” techniques to accidental and planned ninges.

The Last Mile

Loosing the Final 5-10 Pounds

10-12% bodyfat 200 lbs male

8oz of protein @ 200lbs +/- 1oz for every 10lbs change

½ cup of almonds = 60 and 8oz is the size of your fist

Eat one of these meals within 1 hour of waking, 1 hour before bed and every 3 hours in between.(p150)

Building the Perfect Posterior

Chair of muscles from base of skull to Achilles tendons

Russian kettleball swing, twice a week for 15-20 minutes (peak 35)

Monday and Friday

Kiwi A/B Workout:

All 13RM

Six Minute Abs

Preform after kettleball workout Monday and Friday

Diet to 12% bodyfat or less

Options: Cyclical Ketogenic Diet or Inermittent Fasting

Movement #1: Myotatic Crunch

ass 6” from ground on swiss ball or BOSU

Keep arms next to ears
4 seconds, lower until fingers touch ground (reach finger tips away from ball)
2 seconds, pause
2 seconds, raise arms to 80 degrees with ground
x10 then add weight, like book

Movement #2: Cat Vomit

targeting the transverse abdominis (TVA) “corset muscle”

on all fours, straight relaxed back, gase relaxed forward
exhale all air, hold breath
pull belly towards spine for 8-12 seconds
inhale fully, exhale fully, inhale fully and repeat from beginning

Note: if not these use bicycle crunch (248% traditional)

Geek to Freek:

Note: at least 1.25 grams of protein per lean mass pound per day (bodyfat subtracted)

Occam's Protocol I

Goal: Apply the MED necessary to trigger cusclular growth mechanisms and then channel food preferentially into muscle tissue during overfeeding as safely as possible.

Reduce injuury potential first and the increase proformance second.

Occam's Protocol:

Less then 30 minutes of gym time per week

To the point of failure, 7+ repetitions at 5/5 (5 sec up, 5 sec down)

Leg press at 10+ repetitions

Stimulates muscle and hormonal responses.

Engineering the Perfect Nights Sleep:

Tools:

Zeo

Increased % REM sleep = Increase mental ability
more then 9 hours of sleep or wake after 4.5 hours
Taking 200 mg of Huperzine-A 30 minutes before sleep increases REM by 20-30%
Increased percentages of deep-wave sleep lead to better physical performances
more then 2 glasses of wine within 4 hours of sleep decrease deep-wave sleep 20-50%
Eating two tablespoons of organic almond butter on celery before bed eliminated 50% of the feel like shit the next morning. (low blood sugar). 1-2 tablespoons of flaxseed oil (120-240 calories)

Turning Off Monkey Mind

Test 67-70 degree bedroom temp or test sock thickness.
Eat a large fat and protein dominated meal within three hours of bedtime. More then 800 mg of cholesterol and 40 grams of protein.
Light clues
Single session of “pre-hab”
Take a cold bath one hour prior to bed.
Ultrasonic Humidifier

Reversing Permanent Injuries:

The Menu:

Stage #1: Movement, posture and biomechanics through specific movemnts
1. Feldenkrais
2. Pilates
3. Assisted stretching
4. Tai Chi Chuan
5. Yogo (Ashtanga, Bikram)
6. *Barefoot/Vibram walking (lower back)
7. *Egoscue (cervical/neck and mid-back)
Stage #2: Manipulation, correcting soft-tissue damage or adhhersion using tools or pressure with hands
1. Massage (from swedish to rolfing)
2. Acupuncture and acupressure
3. *Active-release technique (ART) (shoulders)
4. *Advanced muscle integration therapy (AMIT)
5. Graston techniqu
Stage #3: Medication, Ingesting, injecting or applying medication
1. Topical
  1. Androgel
  2. DMSO
  3. Arnica
2. Oral
  1. Cytomel
  2. High-dose L-glutamine
  3. High-dose bovine and chicken collagen
  4. PRP
  5. Cortisone
  6. *Prolotherapy
3. Intramusculare injection
  1. *Deca-Durabolin
  2. Delatestryl
  3. Depo
  4. Sustanon
  5. HCG
  6. *Biopuncture
Stage #4: Mechanical Reconstruction, Surgical repair

The Chosen Few:

Shoe heel removal and vibram training area fixed: Lower Back
1. wear flats or shoes with a little difference in sole thickness from toe to heel.
The Egoscue Method, Areas fixed: Cervical/neck and mid back

How to Pay for a beach vacation with one hospital visit:

Medical Tourism

Getting a long list of MRIsf, bloodwork, urin work, etc.

Quick and can be pulled out when consulting a doctor in the USA.

Pre-Hab:

Injury-Proofing the Body

Critical Four

Chop and Lift (C&L)

Turkish Get-up (TGU)

Two-arm Single-leg Deadlift (2SDL)

Cross-body One-arm Single-leg Deadlift (1SDL)

Schedule: Finding and Fixing

Week 1:

Tuesday, 30-45 minutes

Coordination: Practice Movements

TGU & SDL no weight both sides then with little weight

Thursday & Saturday, 45-60 minutes per

Testing: Identify weakest quadrant and sides for each movement

TGU & SDL only if executed flawlessly

C&L, down/up left/right x 6-12 each

TGU 5 x each side, 5 each side additional weight

2SDL 5 reps each leg

1SDL 5 reps each leg

Full-Range Squat 10 reps

Weeks 2-6: Monday and Friday, 30-45 Minutes per

Fixing:

10 ass-to-heels

Half-kneeling C&L
TGU
1SDL

no 10 ass-to-heels

Half-kneeling C&L
Full-kneeling C&L
TGU
1SDL

Note: Sets and Reps: For all exercises for weeks 2-6, use a 2:5 ratio of sets for strong:weak sides and a repetition range of 3-5.

Strong side x 3-5 reps

Weak Side x 3-5 reps

Strong side x 3-5 reps

Weak Side x 3-5 reps

60 seconds between sets

Two seconds for lifting consistent

Four seconds for lowering consistent

See page 331 for exercise details