Ageless Shred

Get Ripped~Get Strong~Live Healthy~Be Athletic & Youthful At Any Age!

By

John T. Butz

Copyright © 2015
All Rights Reserved
Ageless Shred

Starting at a young age, I've always been fascinated with personal development, goal-setting and
achievement. I remember listening to and reading about all forms of self-improvement, usually trying
to make a change or get better at some area of my life.

Something I have learned through all of this is that personal development is a lifelong venture and the
reward often lies in the process- the day to day work, the ups and downs, and the little victories and
defeats. That is what is memorable.

While I believe in a triad of synergy of MIND/BODY/SPIRIT, and the “spill-over effect” that each of
these three areas have on the other areas, in this particular course we are going to concentrate mostly on
the physical (body.) I've found that consistent, daily action and intention produces BIG results.

I will outline the very steps I have taken to look, feel, and perform better that I have taken personally to
be a much better version of myself at age forty-three, than I was at age twenty-three in aesthetics,
strength, athleticism, and overall health and well-being.

What does this course cover?

• Strategies and methodology to get ripped and aesthetic. To look, feel and perform at your very
best.

• How small habit changes to your diet can produce big results.

• How to build strength and power and the exercises and methods that can get you there fast.

• How to become more healthy through these diet and exercise methods and also some key
supplements that pay huge dividends.

• How to increase your athleticism and find that illusive “Fountain of Youth.”

• And much, much more.

No matter where you are coming from currently, no matter where you are starting from, you can make
small daily steps starting today by following this guide and in a short period of time you will have the
physical body you desire. I purposefully wrote this course as concise as I could without excess material
so you can jump right in and get to work on your goals. Thank you for your interest.

John T. But

Let's get started!

Table of Contents
Introduction
Table of Contents
Legal Notes
Chapter 1. Let's take a trip back in time....
Chapter 2. Get Ripped! How to achieve and maintain low body fat year-round.
Chapter 3. Get Strong! Be Aesthetic and Functional.
Chapter 4. Live Healthy.
Chapter 5.Be Athletic.
Chapter 6.Coda.
The information provided in this book is designed to provide helpful information on the subjects
discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any medical
condition. For diagnosis or treatment of any medical problem, consult your own physician. The
publisher and author are not responsible for any specific health needs that may require medical
supervision and are not liable for any damages or negative consequences from any treatment, action,
application or preparation, to any person reading or following the information in this book.
Me in my 20's (sometime in the mid-nineties.)
Chapter 1. Let's take a trip back in time....
Plastic Sand Weights.

I first dabbled in working out back when I was in the 7th grade (1983-84') and obtained some plastic
sand weights, a Sears bench, and a standard barbell from my uncle.

The set came with a full-body routine that included among other things a standing press, a rowing
exercise, squats, a calf raise that you would perform by placing the barbell across the shoulders and my
favorite lift at the time--The Bench Press.

(I would regularly hit three sets of 8-12 with 50 lbs plus the bar.) Come on! I weighed like 80 lbs haha.

These workouts were to be conducted on an every other day basis, with the weekends being a full two
days of rest. Actually very analogous to what I'm doing 30 years later.

I played around with this setup for a while and then sort of lost interest when I discovered the guitar
and playing in a band. Upon graduating high school, I didn't have much direction or goals for my life. I
worked a job that was a evening shift and almost every night I would stop on my way home from work
at a convenience store and grab a microwaveable cheeseburger, some chocolate milk, and a bag of
potato chips. I would get home and while eating my late-night meal, I would play video games or
watch movies until late into the night.

Working nights, I didn't have to really be anywhere until my shift began at three or four in the
afternoon, so most of the time I didn't get out of bed until one or two p.m. This lethargic lifestyle was a
recipe for very rapid weight gain, and gain weight I did!

When I graduated high school I weighed around 125-130 lbs but after a few months of these patterns I
added around 25 lbs and it wasn't good weight (virtually all of it being fat.) As the fall approached I
became somewhat dissatisfied and disgusted with my appearance and decided I would try to get in
better shape.

I decided to take some action and first started doing workouts in some of the fitness-type magazines
that were published at the time (this was a bit before the internet.) I found an interesting program that
was to be followed for a full year that had one doing a light weight on each exercise (full-body split)
for a 100 rep-set adding weight in small increments, eventually doing a set of 70 reps, adding a little
weight then doing a set of 30 and so on with progression leading upwards through the year to the point
of using heavy weight and low reps.

This work was a shock to my system and I responded to it with better muscle tone and I started to feel a
lot better overall. Not long after that, I started to pay closer attention to my diet, trying to eat more
healthy and monitor what I was fueling my body with.

It seemed like a natural progression at the time as I was leaning out and building muscle that I soon
discovered more “hardcore” bodybuilding publications. I was fascinated by the incredible development
of the bodybuilders that I saw in these magazines and soon enough I started to want to replicate the
look by getting as revoltingly huge as possible.

I followed a program from one of these magazines—a typical modern bodybuilding split of huge
volume, (20+ sets per body-part) one body-part per day and a very high calorie diet consisting of baked
chicken, plain pasta, protein mix, and skim milk -and lots of it.

Looking back, I would say most days I probably consumed upwards of 4-5K calories per day, which to
some reading this it may not seem like a lot, but when it consists of the above mentioned menu
(chicken, plain pasta, protein mix, skim milk) especially eating this way in two-three hour intervals,
food and the psychology of nourishment becomes, shall we say, a bit blurred.

While this protocol did lead to some appreciable muscle mass, it also lead to some appreciable fat gain
as well. In a short amount of time, I gained about 60 pounds. I also developed some muscle dysmorphia
or “Bigorexia.” I was constantly measuring my arms, stressing over meal-timing, and avoiding
situations that would interfere with my workout and eating schedule. I remember having a decent job
opportunity at the time, but declined because I knew it would be problematic to have my meals every
two hours. Needless to say, I was obsessed.

My life revolved around training and food. I would take pasta and chicken with me almost everywhere
(ball games, dates, wherever) and I would often gag trying to finish the weighed-out portions making
sure I got all those calories in. While this “strategy” led to very nice strength increases, virtually all day
long I felt sluggish. I was also depressed to see my waistline growing bigger and bigger while buying
larger pant sizes. I remember being at my parents house and sitting on their couch and struggling to lift
myself up when it was time to leave. I remember thinking that if I didn't eat I would lose size, but every
week it seemed like I was getting bigger and bigger, but also fatter and fatter. My endless bulk was
getting the best of me.

WOW! As the saying goes, “If I only knew then what I know now.”.....

Me in my 40's

The next fifteen plus years were, shall we say, an extended education of trial and error—with a whole
bunch of emphasis on error. I tried almost every program and diet out there and through this time came
to see what works and what doesn't work.

It is my desire, intention, and privilege to take what I have learned over this time and condense it into
concise, actionable steps that you can implement today and get the body, strength, athleticism and
health in a fraction of the time that I have spent and without all of the trial and error. You won't need
decades of effort, only a few short months of concentrated, focused, hard-work. I know if you have
taken the time to find this manual, you certainly have the desire.

Now, just simply follow the steps outlined and you will achieve results beyond anything you can
imagine!
Chapter 2. Get Ripped! How to achieve and maintain low body fat year-round:
It is often stated that nutrition is _____ % (fill in the blank) of the equation in achievement of all of
your health/fitness goals. While I'm not going to claim to know the exact percentage, I believe it to be
quite high.

As I mentioned previously, I used to be one of those guys carrying food with me everywhere I went and
was eating 6-8 times a day. To each their own, but that to me is a miserable existence. The constant
strain on your digestive system and organs is not optimal and unnecessary in my opinion.

Eating and thinking about food constantly gave me a sort of generalized anxiety about nutrition and it
carried over into all facets in life. I remember being at a night club or in class and leaving to hit a
convenience store to buy a quart of skim milk. I would chug it down in minutes----you can imagine
what I felt like for the next hour or two but hey, I “needed” to get those calories and protein in every
two hours.

The picture earlier in this book of myself in my twenties reveals what this approach can result in. That
is probably what we want to avoid. Sure, I was strong as hell and did build muscle fast, but I also put
on incredible amounts of body fat. Also, there is the element of social awkwardness. I stopped getting
invited to social gatherings as people knew it would interfere with my eating schedule (no birthday
cake for John.)---I often wouldn't go anyway even if I was invited as my meals/meal timing were of
utmost priority. Now, I can fit a piece of birthday cake into any day I choose with a better strategy that I
will talk about a bit later in this book.
Diet is a very personal thing and you have to find what works for you and your lifestyle

With the myriad of diet regimens out there, they all have some form of value and can work, it's just a
function of seeing what works for you as an individual. One thing that all successful diets seem to have
in common is the idea of calories burned versus calories consumed. If you burn more calories than you
consume, you lose weight, and if you consume more calories than you burn, you gain. While there is
some truth to optimizing macros, especially for particular goals, ultimately it comes down to calories
consumed versus calories burned.

Some time down the road after trying virtually every diet approach, I came across two concepts that
have changed the way I look at food and have made my life much more enjoyable. Namely,
Intermittent Fasting and “If It Fits Your Macros”(IIFYM)-- I have utilized these diet concepts in some
form for years. There is a ton of information available on the web regarding these approaches, so I
won't go into a ton of detail here, and also, I feel there is a tendency to overcomplicate what is actually
a simple, logical approach to personal nutrition. I will, however, give you some basics that will get you
well on your way to achieving the physique you desire if you would like to try this approach.
 Diet Quick-start:

1. Weigh yourself first thing in the morning on an empty stomach (This is your starting point.)

I also like to take a weekly measurement of my waist (try to do this on the same day each week,
also in the morning on an empty stomach.) Weigh yourself once per week at the same day/time.
Don't get hung up on checking your weight constantly, as this number will fluctuate constantly.
It's not uncommon to have a 5-7 pound swing throughout the day.

2. Determine maintenance caloric needs. (There are many calculators on the web to help with this,
but a good starting point would be body weight x 14-16 depending on activity level BWX14 if
you are generally not active (desk job), BWX16 if you are fairly active (on your feet job) EX:
John has a desk job and weighs 175 pounds so 175x 14= 2450 maintenance calories per day.

3. If your goal is to lose weight, subtract 200-250 calories from your maintenance. If your goal is
to maintain, eat at maintenance calories. If you want to gain weight, simply add 200-250
calories over your maintenance.

4. Try to get close to one gram of protein equivalent to your bodyweight or desired bodyweight.
Each gram of protein is 4 calories, so John from the above scenario would want to get close to
175 G or 700 of his calories from protein. Say he is looking to maintain and needs 2450 calories
2450-700 calories = 1750 calories to work with in fats and carbohydrates. I do want to add that
if you don't hit your protein goal for the day it's not the end of the world. The body doesn't know
that it's Monday and it needs X amount of protein by midnight. Relax and think of diet in terms
of weeks not so much in terms of days and don't get too hung up on it. In fact, there will be
times you want to indulge in pizza, donuts or some other treat. Food is meant to be enjoyed, so
just make up the difference on the days surrounding your indulgence. EX. John has 7350
calories to work with Friday, Saturday & Sunday (3 days x 2450 per.) He wants to hang out
with friends and eat pizza on Saturday, so Friday he consumes 1675 total calories, Saturday he
has 4000, and Sunday he has 1675. Monday he is back to his regular 2450 calories. Keep it
simple!

5. If you are interested in employing Intermittent Fasting (IF) I would suggest to simply skip
 breakfast. There are all sorts of ratios (fasting/eating 16/8, 18/6, 20/4) out there and they are all
effective for some, but I like to take a more organic/intuitive approach and listen to my body.
Generally my fasts last anywhere from 12-14 hours, sometimes up to 16. It does take a few
weeks to get used to not eating breakfast if you are used to having a morning meal, but once you
try it for a while I think you will enjoy the benefits.

6. I like to train in a fasted state. When I first considered training fasted I thought that there was no
way I could perform heavy strength training with no calories to work with but soon realized that
not only was my strength at least as good as when training after a meal, it actually seemed
better. Plus, I seemed to have better focus as my system wasn't working on digesting food, only
the strength work I was performing. Everyone is different, but I suggest giving fasted training a
real try. (You may want to consume 10-12g of BCAA's, or branched-chain amino acids, just
before fasted training to eliminate any possible muscle-wasting.)

7. Supplements can also streamline the process in achieving goals and I intend to discuss them in
more detail at a later time, but here are some that top my list:

Fish Oil

Fish Oil is a must-have for me. The benefits of supplementing with fish oil include: a reduction of
inflammation, weight control, joint support, vision support, cardiovascular support, better skin and so
much more.

Red Wine

I drink a glass of red wine nearly every night before bed. There is a plethora of information on the
internet regarding the awesome health benefits of red wine, especially the dryer types (Cabernet,
Grenache, Merlot, Sangiovese, Shiraz etc.) that contain a higher concentration of anti-oxidants and
 reservatrol. I consider it a part of my supplementation, but excess alcohol in any form can be very
problematic. Use your brain and make the decision for yourself.

Vitamin D.

I live in a climate that doesn't receive much sunlight in the fall/winter, so I like to supplement my diet
with additional Vitamin D. The benefits of Vitamin D are plentiful and it aids in the production of
testosterone.

Multi-Vitamin

I like to cover any nutritional gaps with a multivitamin.

Creatine

Creatine is very beneficial in increasing workout performance & intensity add also helps with building
muscle mass.

BCAA

If you decide to do your training in a fasted state, you may want to consider having BCAA (branched-
chain amino acids) prior to your training. Taking them can possibly prevent muscle-wasting. I sip 10-12
g just prior and during my workout.
Chapter 3. Get Strong! Be Aesthetic and Functional.

The Base Program

I think for natural trainees it is important for any program to prioritize two things:

Progression (Add weight to the bar or make the movement more difficult.)

&

Recovery (Ample time to recovery to progress in the next session.)

I feel most will thrive with a base program that comprises of 3-4 weight training sessions per week,
with most trainees better served on the 3-day split.

Whether you use 3 or 4 training sessions depends upon several factors. If you are brand new to training,
on the other side of thirty-five, are a “hard-gainer”, have a lot of stress in your life, have difficulty
sleeping/relaxing etc. you would most likely be better served with the 3-day option.

If you are young, with at least a solid year or two of training under your belt, have a laid-back
personality, low stress levels, need to lose a good bit of weight, or are able to get 8+ solid hours of
sleep nightly, you may want to try the 4-day split.
 3 & 4 Day Splits

Example A. (3 days/week split.)

Monday Workout A.

Tuesday Rest/Conditioning.

Wednesday Workout B.

Thursday Rest/Conditioning.

Friday Workout A.

Saturday Rest/Conditioning.

Sunday Rest.

(The following week would be the same format but you would start with Workout B on Monday,
Workout A Wednesday, and Workout B Friday and so forth.)

Example B. (4 days/week split.)

Monday Workout A

Tuesday Workout B
Wednesday Rest/Conditioning

Thursday Workout A

Friday Workout B

Saturday Rest/Conditioning

Sunday Rest

**(No need to rotate days with the 4 days per week format.)**

Respect Your Rest Days

Your rest days are crucial and should be thought of as important as your training days. I know that
feeling of enthusiasm, and there were times I would train everyday, often for weeks on end, but I
always experienced better progress when I respected the rest days. If you have a bunch of weight to
lose or you “must” be in the gym more than the prescribed split(s), you can do some abs or
conditioning/cardio on your off days.

I believe from an aesthetic perspective, if your diet is on point, cardio or conditioning is unnecessary.
That being said, I feel there is intrinsic value to “Heart-Work” and some carry-over benefits.--
especially for us older trainees. A go-to technique I have utilized is what I refer to as 2-mile density
runs (using a stopwatch and always trying to beat my previous time.) These 2 mile runs can be done on
your off days from training with weights or even after your weight training. You may need to build up
to these by running/walking.

Conversely, if running any sort of mid-distance isn't your thing, you may want to try sprints. In the last
few years, I have included liberal doses of sprints. I like to do sprint intervals with a ratio of 20 seconds
sprinting/60 seconds walking for 20 minutes 2-3 times per week. This may also take some building up
to, but the effects on your physique will be obvious in a short time. As I stated, conditioning may or
may not be at all necessary for your particular goals. I actually enjoy being outdoors regardless of
weather and a 2 mile run or sprint session helps me clear my mind, works the heart and lungs, and if it's
nice out I get some natural Vitamin D from the sunlight. More on these ideas in the Be Athletic section.

Warming Up
The idea of a proper warmup is to get the body ready for the challenging work ahead. It is really
important to refrain from fatiguing yourself to the point that your work sets suffer. If you choose to do a
“ramp up” strategy the warmup sets are built in, if you decide to do straight sets (warmup then 8 sets of
3) a good strategy would be as follows :

Warmup set #1 50% of your work sets for 5 reps.

Warmup set # 2 75% of your work sets for 3 reps.

Warmup set # 3 (reach set) 105% of your work sets for 1 rep.

Then, you would begin the 8 sets of three work sets. If you feel you need to warmup on subsequent
exercises, feel free, but you may not have to. Always err on the side of caution and play it safe.
Building your body in aesthetics and strength is a marathon, not a sprint.
 Rest

I believe in taking as long as needed to perform a quality set. It might be a minute, it might be five
minutes. Use your best judgement and perform quality work. 100% focused effort is what we are
looking for.

Progression

Progression is vital for results. Slow incremental increases of resistance and/or difficulty sends bio-
feedback to your brain that more muscle, power and strength is required for future stress. As
mentioned, I think it is wise to progress in a slow, intelligent manner that will produce longterm results
and minimize the risk of injury.

When someone first begins training with weights, progress is linear for a good while, but after several
months of training, adding weight to the bar will slow considerably. As a general rule, I like to repeat
the given weight on each exercise at least for 2-3 consecutive workouts to “lock in” that new strength
increase. Once you master that weight for 2 or 3 workouts in a row, add an additional 5 lbs.

Deload/Recovery Weeks

I have experimented with deload/recovery weeks over the years, and much like diet and nutrition, I feel
this is a very personal and subjective thing. Personally, I never found too much value in completely
taking a full week off. Getting that mind/muscle connection back seemed awkward and it took a couple
weeks to regain my strength. That being said, many report that after a full week off they come back
even stronger than before. When you feel less than enthused for your workouts, are experiencing joint
pain, or just feel you need a break, consider taking 2-7 days away from the gym. This may be just what
 you need to jump-start new growth and progress.

Compound Movements

This program includes nearly all compound movements. Compound movements demand recruitment of
several muscle groupings to perform the exercise. Utilizing compound movements results in more
“bang for your buck” in muscle-building, and calories burned. I feel it is important to always start each
workout with a basic compound movement. Getting stronger on these exercises is priority #1.

Base Program

Workout A. (PULL/LEGS)

Chin-ups/Pull-ups

8 sets of 3 reps

Hang Power Cleans/Squats/Deadlifts

4 sets of 6 reps
 Barbell Curls/Pull-ups/Chin-ups

3 sets of 8 reps

Barbell Shrug/Reverse Curl Combo

2 sets of 12

*Optional*

Barbell Curls/Concentration Curls

1 set of 24 reps

Workout B. (PUSH)

Overhead Press/ Push Press

8 sets of 3 reps

Incline Bench

4 sets of 6 reps

Dips/ Dumbbell Press

3 sets of 8

Lying Triceps Extension/Dips

2 sets of 12

*Optional*

Pushups Variation

1 set of 24.
 Workout A. (PULL/LEGS)

Chin-ups/Pull-ups (pick one based upon needs/goals)

8 sets of 3 reps. There are two options: the first being to start with bodyweight and ramp up
incrementally until you are at a heavy, but easily performable weight.

** On set number 7, right before performing your heavy “money” set, I like to do what I call “reach”
set of a weight slightly heavier than set 8 of 1 rep. This reach-set primes the CNS for set 8 and actually
can make the weight feel lighter.**

Example: Bwx3 Bw+10x3 Bw+20x3 Bw+30x3 and so on. Set 7 would be Bw+60x1, ultimately hitting
your top set of Bw+55x3.

Or after a thorough warm-up simply perform 8 sets of 3 with a heavy, but easily performable weight.

Hang Power Cleans/Squats/Deadlifts (pick one based upon needs/goals)

4 sets of 6 reps straight sets or ramp up like the previous exercise.

Barbell Curls/Pull-ups/Chin-ups (pick one based upon needs/goals) I like to include a fair amount
of pull-up/chin-up work in my programming for a multitude of reasons I'll address later. If you start this
workout with chin-ups for the 8 sets of 3, it is just fine to do pull-ups for this 3 sets of 8 and add weight
by strapping a dumbbell or plates to your belt if necessary.

3 sets of 8 reps straight sets.

Barbell Shrug/Reverse Curl Combo

2 sets of 12-- see my video for the particulars.

https://www.youtube.com/watch?v=QQvV38TFw2w

I have been messing around with this movement mostly as a finisher to target the upper-back & traps.
The slow, contracting pauses at the pivot points of the movement are the key. Take your time with this
one, light weights, moderate/high reps and you will definitely feel it.

*Optional*

Barbell Curls/Concentration Curls (pick one based upon needs/goals)

1 set of 24 reps. Flush those biceps with blood on this last exercise and then call it a day.
 Workout B. (PUSH)

Overhead Press/Push Press (pick one based upon needs/goals)

8 sets of 3 reps. Again, two options: either start with the empty bar and ramp up incrementally until you
are at a heavy, but easily performable weight.

** On set number 7, right before performing your heavy “money” set, I like to do what I call “reach”
set of a weight slightly heavier than set 8 of 1 rep. This reach-set primes the CNS for set 8 and actually
can make the weight feel lighter.**

Or after a thorough warm-up, simply perform 8 sets of 3 with a heavy, but easily performable weight.

Incline Bench
4 sets of 6 reps straight sets or ramp up like the previous exercise.

Dips/ Dumbbell Chest Press (pick one based upon needs/goals)

3 sets of 8. For the dips, add weight by strapping a dumbbell or plates to your belt if necessary.

Lying Triceps Extension/Dips (pick one based upon needs/goals)

2 sets of 12. Again, for the dips, add weight by strapping a dumbbell or plates to your belt if necessary.

I like to use gymnastic rings for this movement.

*optional*

Pushups Variation (excellent for overall shoulder health.)

1 set of 24.
 What About Abs?

From my experience, diet is nearly everything when it comes to achieving a solid mid-section.

I rarely train abs directly, but when I get in the spirit, I like to do hanging knee-ups, ab-wheel rollouts
and planks. Just a couple sets for higher reps. EX: 3 sets of 25 reps. The heavy compound work we are
doing in this course will cover most trainees abdominal ambitions.

Strength-Based Programming
The Base Program is our bread & butter program to simultaneously increase strength and muscle mass
and should be followed for most of the training year. However, there will be instances when you are
short on time due to life commitments or possibly you just want to change things up. When that occurs,
consider doing the following program. This can be used for 4-8 weeks and can do wonders in
increasing strength that will ultimately translate to future mass gains.
This is a simple three day split that consists of two workouts alternated as shown below.:

(3 days/week split.)

Monday Workout A.

Tuesday Rest/Conditioning.

Wednesday Workout B.

Thursday Rest/Conditioning.

Friday Workout A.

Saturday Rest/Conditioning.

Sunday Rest.
 Workout A. (PULL/LEGS)

Weighted Chin-ups/Pull-ups (pick one)

12 sets of 2

alternate with

Hang Power Cleans/Squats/Deadlifts (pick one)

12 sets of 2

Workout B. (PUSH)

Overhead Press

12 sets of 2

alternate with

Incline Bench/Weighted Dips/ Dumbbell Press (pick one)

12 sets of 2

For each of these exercises after a thorough warmup perform 12 sets of 2 reps alternating between
exercises **(These are not supersets, rest as long as needed between sets.)** Use a weight that you can
easily get 4-5 reps on and add weight when you can perform all 12 sets with that particular weight in at
least two consecutive sessions. Doing this type of high volume/low rep work will bring strength
rapidly---you are going to get very good at these movements!
Chapter 4. Live Healthy
I think there are several keys to living a healthy life that go beyond lifting weights, conditioning, and a
solid nutritional plan. I left this section very short and general as I hope to write future very detailed
accounts of my own research and experimentation of these subjects in upcoming material.

Movement/Mobility

The first key is movement/mobility. As we progress as a human race, we seem to be moving less and
less as the generations advance. Technology is ever-improving and that is awesome in so many ways,
but unfortunately this can cause us to be less active and strong. Walking is underrated as an exercise,
but walking as much as you can is a great way to burn calories and keep youthful and mobile. I walk
almost everywhere I reasonably can. I live fairly close to places like dollar stores, the post office, the
local track, the library, the pharmacy etc. and I walk almost every time I need something. Save money,
save the environment, burn calories, and keep youthful and mobile. Walk.

Sleep

Secondly, getting the proper amount of sleep will do wonders for you. This is something that I
struggled with for a long time but at least 7 hours is the minimum for optimization. If you get 8+ hours,
then you will see even more benefits. As I mentioned I struggled with poor sleep for years-- and still
have my moments, but taking steps like cutting caffeine and developing a good sleeping schedule has
helped. I don't feel qualified to go into much detail, but there is a ton of info on the web for sleep
optimization. Make this a priority and you will see rapid benefits!
 De-stress

Another healthy lifestyle hack is to try to de-stress as much as possible. We live in an ever-increasingly
fast-paced world, and stress can be a killer if you let it take hold of you. What are some good ways to
combat stress and its effects? Along with the above mentioned mobility and sleep thoughts, something I
have been trying to implement as a habit is meditation. Meditation doesn't necessarily have to be a
religious or spiritual thing, but the act of “unplugging” from this complex world can do wonders for
your mental and emotional health. There is all sorts of guides and videos available on the web.
Chapter 5.Be Athletic
I think one of the best investments of your training time is to add some athletic running into your
regimen. I have read about the horrors of muscle-wasting that running can cause to one's physique and
have even been chastised about it by some. While I do understand the biology involved and appreciate
the opinions, I feel that running has so many benefits that any “adverse” effects are far outweighed by
the benefits.

When I was in 6th or 7th grade, I would often come home from school and run a mile on a back road
near my parents house. This went on for some time, but as I became a bit older other interests became
more important to me. I didn't even think about running again until I was 36. I had an interest in
obtaining a job in law enforcement and the academy had minimum requirements for running a 300
meter sprint and a 1.5 mile run. I went out to see how I compared to these minimum requirements and,
let's just say, I was barely passing. I worked hard practicing short distance runs and sprints several
times per week.

In the back of my mind, I was a little concerned that I would lose muscle-mass but my priority at the
time was to not embarrass myself at the academy, so I went out consistently 3-5 times a week, while
also continuing my strength training and, to my surprise, I didn't lose muscle mass at all and actually
obtained the lowest bodyfat percentage that I ever held up to that point. I had become relatively lean at
different times over the years, but I found myself at my best condition ever. Trouble spots like my mid-
section were all of the sudden strengths and, as mentioned, I continued to keep my muscle mass.

What you do in your 20's, 30's 40's and 50's will carryover to your twilight years, and getting in shape
now will make those years much more productive and enjoyable.

The two strategies that I like to employ are:

 2 mile density runs

You simply go to the track or map out a 2 mile distance, grab your stopwatch and time yourself to see
how long it takes you to complete the 2 miles, always striving to best your previous time. Some days
you will feel light and you will be shocked at how fast you have become and then other days your legs
will feel heavy and your time will be less than spectacular. It doesn't really matter as long as you give
your best effort. The results will stack up and you will see the benefits.

(recommendation 2-3 times per week on non-strength training days or after your workout.)
 Sprint Intervals

As this winter has set in, I have been doing more of the 2 mile density runs, but for the last two years I
have done sprint intervals almost exclusively. Sprints can change your physique in a matter of weeks.
In fact, if I could only do one exercise it would be sprints. Grab a stopwatch, go to the track and after a
quick warm-up, sprint for 20 seconds and then walk for 60 seconds. Repeat 15 times for a total of 20
minutes and then call it a day.

(recommendation 2-3 times per week on non-strength training days or after your workout.)

Another great way to increase your athleticism is to include bodyweight training.

Pull-ups/Chin-ups/Dips

These exercises have always been and will always be staples in any routine I perform.

The act of moving your bodyweight in these compound movements sends a great signal to your brain
that it is going to need to add more strength and also more muscle for future usage.
 If you struggle with these movements and go to a commercial gym, most facilities have a dip/chin
assistance machine and that will work just fine, but make it a goal to perform these movements using
your own body weight as soon as possible. The concentrated effort will pay huge dividends and you
will love the results in strength and aesthetics. These movements build that elusive v-taper (wide
shoulders, tight waist/mid-section.)

When you get more advanced, add weight to these movements by strapping plates or dumbbells to your
lifting belt. When you get real advanced, you may even want to consider investing in gymnastic rings
to make these movements even harder. Also, something to take notice of is anyone that masters these
movements almost certainly has a great core/mid-section.

Get good at dips and pull-ups and you will be well on your way to super strength, athleticism, and
aesthetics!
Chapter 6.Coda
I would like to close this manual with a few words of appreciation and dedication.

First I want to thank my family for understanding my obsession and experimentation of these concepts
and ideas. Without your love and support I would not exist. You are the very reason I do what I do and I
love and cherish each of you.

To anyone that has purchased this manual, I want to thank you from the bottom of my heart. I believe
in these concepts whole-heartily and want you to know that I am always looking to improve upon them.
If you have any questions or comments about the material please feel free to send me an email.

jtb43071@hotmail.com

The Process

Like any other worthwhile pursuit, I think mastering your emotions goes a long way in obtaining
success in your training.

While everyone has their own individualistic approach, I am often taken aback at the trainee that is
overt and loud, causing the rest of the gym to take notice of his set by making a spectacle.

I feel true strength is internalized and comes from your very core. It goes beyond sets, reps, costume,
pageantry, audience or any other external force.

Truth is, in the end, this is a very interpersonal endeavor and most of what we do at a certain point is
 autonomous.

Either we enjoy the process for what it is and that is the process or we burn out and it fades away.

For my like-minded brothers and sisters, this is a lifestyle and that will never change.

Love the process.

Can You Do A Favor For A Friend?
If you enjoyed this course, I’d really appreciate it if you would post a short review on Amazon.
Health & Fitness is a passion we share and I would love to get my message out to as many
as I can reach. Your review can help with that.
If you’d like to leave a review then please visit the link below:
http://www.amazon.com/dp/B00TUWHS04

Thanks for your support!