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With no equipment, supplements or drugs and mere minutes a day, you can consistently increase strength, muscle and bone density, all while losing fat. Be free of the lies that health culture's popular advocates use to keep you in the hamster wheel of conventional diet and exercise for their personal gain. Within this page, VRT refers to motion under tension, and targets refers to the muscles focused on during an exercise.

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Training and Irradiation
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Fat Loss
Only do these if you have excess fat that you want to lose. The ketogenic diet alone only works for 2 weeks. If you want to lose fat faster, use both methods of fat loss, eating normally 2 days each week. This spikes your anabolic hormones for those 2 days, allowing growth.

Intermittent Fasting
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.

Ketogenic Diet
Eating this way causes your body to use fat instead of carbs for energy. Carbohydrates include starch and sugar. High amounts of them are found in grains, pasta, pop, ice cream, cookies, cake, bread, pastry, juice, etc.
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
One day each week go off the diet.

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