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This is a free minute-per-day 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

Do the exercise as listed only 3 times a day. Feel free to do it standing or laying down. Do it for a count of 7 mississippis and no longer, while forcefully exhaling under throat, lip and/or tongue resistance, to prevent high blood pressure, possibly leading to a heart attack. Use maximum effort. If you don't feel the target(s) contracting, change position slightly until you do. This form of exercise is not directly demanding for your body, and does not involve motion of joints or tendons. Because of that, it is as safe as exercise can be, actually preventing injury. Don't do any intense or high resistance physical exertion other than this. Voice training requires that you know the exercise.

Goal: Strength
Carb day: No
Exercise or set length: 7 mississippis
Voice workout duration: 1 minute

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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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