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This is a $1.35, 8-minutes-per-week or less high intensity strength-training, bodybuilding and fat loss program, based entirely on static exercise, or tension without motion, and modified eating, that is safe for people of any age. Target(s) refer(s) to the muscle(s) being worked on. If you have any pain, mobility or circulatory problems, show the downloaded program to your doctor, telling them you want to try it. If you don't eat enough clean food as described in the eating section, you won't grow as fast. You can expect about 20 pounds of muscle growth in 8 weeks. This form of exerercise protects from injury, as the joints and tendons are nourished with blood during tension, as well as lowers blood sugar and pressure and develops myelin. Myelin is the protective sheath around nerves, like plastic surrounding wires. More myelin means nerve signals are faster, stronger, and don't leak as much into surrounding tissue.

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How This Works

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The Wim Hof Method
These techniques allow superhuman performance.
  1. Wim Hof Breathing
  2. Do this 3× upon waking each morning, when sick or trying superhuman feats.
    1. Inhale fully and quickly, then exhale slowly and gently but not completely. It should feel like more air is coming in than going out
    2. Do this until you feel light-headedness or tingling in the legs or hands
    3. Gently exhale
    4. Hold your breath until you have a strong urge to inhale
    5. Inhale fully
    6. Hold your breath for 15-20 seconds
    7. Breathe normally
  3. Cold Exposure
  4. Regularly
    1. Take cold showers and
    2. Briefly expose yourself to gradually colder temperatures
    All while practicing the breathing technique.

Modified Eating
If your pee isn't clear, drink more water - hydration is just as important as training and recovery. Measure yourself only after doing a big pee of clear urine, as hydration really affects muscle size, because muscles are mostly water. The following recommendations are given in descending order of their effectiveness.
  1. Fasting
    1. Water Fasting
    2. Daily eat half of what you ate the last day, drinking only water, until you only have that. Then, eat again no sooner than 6 days after starting the fast, when feeling hungry again. Start with something extremely light, such as juice, yogurt or soup. Repeat this until you reach your fat-loss goal, or
    3. Intermittent Fasting
    4. Eat all your meals in 1 hour, consuming the same amount of food as you would throughout the day. When you're not eating, your body will use up fat for energy. You won't need as much sleep and will be more alert throughout your day. This is known as the One Meal A Day, or OMAD style of Intermittent Fasting. Do this each power training day, until the next muscle and endurance session, and/or
  2. Carb Cycling
  3. Other than intermittent fasting, consume potatoes, bananas, oatmeal and/or rice for carbohydrates only every 3rd day. Avoid supplements with unknown flavouring or sweeteners. Eat the foods listed below as much and as often as possible. This causes your body to use fat instead of carbs for energy on shorter training days, and supports growth on longer ones. Carbohydrates include starch and sugar. High amounts of them are found in grains, pasta, pop, ice cream, cookies, cake, bread, pastry, juice, etc. Do this after each muscle and endurance session, until the next power one.
Food TypeConsumeDon't Consume
DrinksWater, milk, sugarless tea and sugarless coffeeAnything else
VegetablesLeafy greens (bok choy, spinach, lettuce), dark leaf kale, radishes, celery stalk, asparagus, cucumber, summer squash (zucchini, spaghetti squash), white, green and red cabbage, cauliflower, broccoli, brussels sprouts, fennel, turnips, tomato, eggplantAnything else
FatsPitted olives, real (no carb) mayo, real butter, cottage cheese, full-fat plain yogurt, cheese and sour cream, or any saturated fats that aren't oilsAnything else
ProteinsPastured eggs, wild-caught salmon, offal (kidney, heart, organ meats), casein with no sugar addedAnything else
FruitsAvacado, lemon, lime, coconutAnything else
CondimentsReal (no carb) mayo, mustard, pesto, sugarless tomato puree/ketchupAnything else
Spices and herbsAllN/A
NutsMacadamiaAnything else
SweetenersSteviaAnything else

1. The Wim Hof Method
2. Cold Exposure Induces Proliferation of Mature Brown Adipocyte
3. Brown Fat As Therapy For Obesity and Diabetes
4. Endogenous Anabolic Hormonal and Growth Factor Responses to Heavy Resistance Exercise in Males and Females
5. The Physiology of Strength
6. Hormonal Responses After Various Resistance Exercise Protocols
7. Acute Effects of Movement Velocity on Blood Lactate and Growth Hormone Responses After Eccentric Bench Press Exercise in Resistance-Trained Men
8. Hormonal and Growth Factor Responses to Heavy Resistance Exercise Protocols
9. Hormonal Responses to High and Moderate-intensity Strength Exercise

"Doing Isomax made my forearms bigger, this really works. I gained 1 inch on them in 2 weeks." - Melven Jones

Use of this system implies acceptance of the following agreements:
  1. Liability
    1. You agree that Andrew M. Roberts is not responsible for any health problems associated with this program, and thus
    2. You waive the right to persue legal action against Andrew M. Roberts.
  2. Confidentiality
    1. You will not disclose any of the muscle-building method of this program, except to the doctor of the owner of this copy, and
    2. For every count breaching this agreement, you will pay Andrew M. Roberts the equivalent in Canadian money of
    3. The greater of

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