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This is a free minute-per-session high intensity strength-training 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 heart problems, show this program to your doctor, telling them you want to try it.

To Use This On A New Android Phone

How This Works

Training Frequency and Sets
Train set(s)

Do the exercise as listed for up to 4 sets, once every 7th day for muscle, or 1 set every day to focus more on fat loss and/or strength. Each set lasts only 7 mississippis. Feel free to do it standing or laying down. While contracting, forcefully exhale under throat, tongue and/or lip resistance, or breathe in a relaxed way if gasping for air. This is to prevent high blood pressure, which could possibly lead to a heart attack. Relax and inhale after the 7th, 14th, 21st and 28th mississippi for every 7th day training. Use maximum effort. This form of exercise protects from injury, as the joints and tendons are nourished with blood during tension. Don't do any intense or high resistance physical exertion other than this. Voice training requires that you know the exercise.

Goal: Speed, strength, endurance and muscle
Training day: No
Carb day: No
Set length: 0 mississippis
Set count: 0
Workout duration: 0 seconds

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If you want to lose fat faster, use both methods of fat loss.

Intermittent Fasting
Only fast if you have excess fat that you want to lose. Daily decrease how much food, besides water, that you have each morning, until it's only water. Eat only within a maximum of an 8-hour time window between fasting for at least 16 hours, including sleep. Try to train at most an hour before eating. Feel free to eat more than normal for a day, but within the 8-hour window.

Carb Cycling
Eating this way 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. Avoid supplements with unknown flavouring or sweeteners. Other than fasting, consume potatoes, bananas, oatmeal and/or rice for carbohydrates only every 3rd day.

Food TypeConsumeDon't Consume
DrinksWater, milk, sugarless tea and 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, olive oil, real (no carb) mayo, real butter, cottage cheese, full-fat plain yogurt, cheese and sour cream, or any saturated fatsAnything 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
SweetenersStevia, coconut sugarAnything else

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