dragan radovic - fitness 4x4 - the way of dragan.pdf

8/15/2019 Dragan Radovic - Fitness 4x4 - The Way of Dragan.pdf

http://slidepdf.com/reader/full/dragan-radovic-fitness-4x4-the-way-of-draganpdf 1/150

Fitness4x4 – The Way of Dragan

1




2

W W aarrnniinngg

Not all exercises are suitable for everyone.

Please consult your doctor before beginning this exercise

program, especially if:

• You have any pre-existing medical conditions• You are taking medication of any kind• You are suffering from injury or illness, or are feeling

unwell• You are pregnant• You have not exercised for a long time

The creators, producers and distributors of this program do notaccept responsibility for any injury or accident incurred as a

result of following this program.




3

FFoorree w w oorrdd BB y y RRaajjkkoo RRaaddoo v v iicc

BSc. Sport Science,

Loughborough University

There is no better introduction to this book than simply to havewatched one of Dragan’s $10,000 challenges. Witnessing a manin his fifties outlasting five…ten…even fifteen athletes, has tointrigue even the most skeptical of us and leave us with oneburning question: HOW DOES HE DO IT?

Dragan (my father) has always believed that physical evidence is

far more powerful than words, and that is why he has always lethis actions do the talking. But, before you begin reading thisfascinating book, hoping to find the answers and learn thesecrets of lifelong fitness and vitality, I want to briefly share withyou my unique perspective on the fitness phenomenon that isDragan Radovic -- the perspective of someone who hasobserved his remarkable journey first hand. Most of all I want to




4

share with you what I feel is the greatest value of this book; whatI consider to be the most remarkable aspect of everythingDragan represents, which should offer tremendous inspirationand motivation to men and women everywhere - old and young:

When I was 14 years old my dad jokingly asked me,

“When are you going to catch me up? When areyou going to get fitter than me so that I canfinally sit down and get old happily?”

It was a longstanding joke with my dad to ask this question, butof course to a young man who considered himself to be anathlete, it was also a challenge! That particular year, instead of

just laughing, I responded,

“I’ll tell you when dad…when I turn 21! BecauseI’ll be at my physical peak and you’ll be 50 years

old, by which time you’ll be well past it!”

At the time although I was joking, in my mind I was actually veryconfident that what I was saying was true and inevitable. It wasa fact of life! At 21 years of age, I thought, a man is in his prime,and conversely at 50 years of age a man is definitely physically‘over the hill’! I smiled as I thought to myself ‘sorry dad, but youknow it’s true.’

Perhaps at that point most other fathers would have acceptedthat their child was probably right but Dragan, being a man whohas spent most of his life proving people wrong, simply said tome,

“I will be the fittest I’ve ever been in my life whenI reach fifty, so you’d better start training hard ifyou want to catch me!”




5

I laughed! This statement was coming from a man who hadbeen involved in fitness from a young age. How could hepossibly expect to top the excellent physical condition heachieved in his twenties, at the grand old age of fifty?

The years passed by fast. Before we knew it I was indeed 21and dad was fast approaching his 50th birthday. Had I been

right? Had time finally caught up with Dad, and worked in myfavor? I was in great shape. I was studying Sport Science atEurope’s top sports university, and stronger and fitter than I’dever been. My resting heart rate was just 35 beats per minute,and I was training hard every day as an intercollegiate basketballplayer. I was indeed at my physical peak and I guess you couldsay I was in the prime of my life.

That summer I visited my dad. He had just beaten his ownrecords in free squats and dumbbell lifts (I won’t mention thenumber of reps because it’s almost unbelievable) and I found out

that the week before with almost no running training whatsoever,he’d run a 10 mile road race in a very good time…barefoot!

Was he fit? It was safe to say he was indeed far fitter than atany point previously in his life! Of course to me there wasnothing particularly remarkable about this because I’d seen thegradual progression year to year and it seemed entirely normal.But, one day after a tough training session together, as Iwatched my dad going about his business while I tried to ignoremy incredibly sore muscles, I suddenly recalled the bet we hadmade seven years previously. It dawned on me that, at thattime, I had been so sure my dad would be old and ‘past it’ whenhe reached 50, that in my mind it was virtually a FACT. And if Ihad won the bet, nobody would have blinked an eyelid to hearthat a young sportsman aged 21 had become fitter than his 50-year-old father! But the remarkable thing was, even at my peak Istill wasn’t fitter than my 50-year-old dad! It was at this point, for




6

the very first time in my life, I recognized the incredible value ofwhat my dad was proving to himself, to me and to society.

I suppose the story could end there. My dad proved his point,that you can still be fit and look fantastic when you get older. Butthe amazing thing is that the story didn’t finish there. As Iapproach 26 and my dad approaches 55, I now expect my dad to

be a little fitter each year! This goes against logic and everythingI’ve ever seen or been led to believe.

What is more important than any of the fitness records thatDragan sets and the $10,000 challenges that he wins againstteams of 10 men is the fact that at the age of 54 my own fathercan still physically do everything I can do at age 25 – at myphysical peak! I’m not just talking about the fact that he can liftmore weights or do more squats, or that he still has bettermuscular development than me, but that he can still jump on abasketball court down at Venice beach and play at 100%

intensity with a group of tough young ball players! It is the factthat he can still wrestle for one hour with a world championgrappler. It is the fact that he can do hard physical labor on thehouse with more energy and capacity than men half his age. It isthe fact that he can jump a fence, swing on a branch or sprintacross a field, not gingerly or carefully so as not to damage oneof his brittle bones or strain one of his tight muscles, but withbounding energy! He still does all these things as if he were ayoung man because he has the physical body and capacity of ahighly trained 25-year-old athlete – at twice the age!

This book is not just about “How to look great at fifty.” Of coursewe are all fundamentally concerned with looking good, andDragan has discovered the secret to achieving that. But evenmore importantly this book is about a way of putting on hold theageing process and being at your physical peak well past theage that any doctors or experts would have ever suggested waspossible.




7

As Dragan’s son, it feels quite normal for to have a 54 year olddad who can still physically do everything I can do. But when Ilook around and realize it isn’t normal. Most of my friends’parents are not the same. It is then that I realize that he hasdiscovered something truly amazing. Knowing that if I follow hismethods I can expect to be in the physical condition I’m in now (if

not better!) for the next 30 years, is an incredibly inspiring andwonderful thing.

That is why I have wholeheartedly taught and followed Dragan’smethods for the past 7 years. I do not do it because he is myfather or out of loyalty to the family business, but because he isthe only man I know who is truly showing the way with actionsnot words!

I hope you can change your life by reading this book, like somany have already. Just open your mind to the possibility of a

different way.

Be inspired!

ajko adovic




8

CCOON N TTEEN N TTSS Foreword .................................................................................... 3

A personal note…....................................................................... 9

Just Good Genetics? ................................................................ 11

Ageing & Diminishing Vitality .................................................... 14

A Matter of Perspective…......................................................... 17

My goal for you…...................................................................... 21

Why Do We Exercise?.............................................................. 24

Explain It To An Alien! .............................................................. 25

What is Vitality? ........................................................................ 26

The Importance of Vitality......................................................... 30

Measuring Vitality ..................................................................... 31

Two Extremes of Fitness .......................................................... 32

What Fitness Is Not…............................................................... 35

Fitness Defined… ..................................................................... 39

Cardiovascular Conditioning..................................................... 41

Summary .................................................................................. 46

1. The “4x4” Principle................................................................ 51

2.Maximizing Energy Output..................................................... 58

3. Simultaneous Cardio- and Muscle Training .......................... 76

4. Minimal Time Investment...................................................... 94

Getting Started........................................................................ 110

It’s Time to Test! ..................................................................... 115

Your Fitness4x4 Training........................................................ 123

Vertical Lift Guidelines............................................................ 127

Squat Guidelines .................................................................... 131

The “Dragan Challenge” ......................................................... 134

Frequently Asked Questions................................................... 135

In Closing… ............................................................................ 145

Feedback................................................................................ 146

Questions ............................................................................... 147

Going Further …..................................................................... 148

Personal Stats Page............................................................... 149

Progress Chart........................................................................ 150




9

A A ppeerrssoonnaall nnoottee……

As I take my first steps into the 6th decade of my life I have cometo one conclusion: it is the Fitness4x4 exercise concept that hasallowed me to experience a level of vitality unmatched by anyperiod in the previous 50 years of my existence. I recall the best

days of my 20s when I believed that I was at my highest fitnessand best physical condition. At the time I would have thought it a

joke if someone had suggested that a 50-year-old man could bein the same condition. Yet here I am at 53 years of age,undeniably fitter than I was in those days of my ‘peak fitness’ andcapable of physical feats that are simply beyond anything I couldhave done at that time.

Today I am experiencing an added quality of life which was notthere in my ‘younger days’ when my appreciation of sound healthwas yet undeveloped and my good physical condition taken for

granted. Growing older made me understand life in a differentway and mature mentally. The combination of physical vitalityand mental maturity has created a new dimension in my life – anexperience beyond words.

It saddens me to see that so many others of my generation areresigned to an “old person’s lifestyle” and can only nostalgicallyreminisce about their youthful vitality. This is not how life ismeant to be. It is not natural (as we are led to believe) – it isavoidable and, to some degree, reversible.

Fitness4x4 has been constantly evolving over the past 14 yearsand, with it, my physical condition. Today I am at my peakfitness and I don’t speculate about fitness theoretically – Ipractice what I preach, and I teach others what I haveexperienced to work effectively. Since I turned 50 three yearsago I have been breaking my previous year’s record regularly – Iam confident that this trend will continue for some years to come.




10

Fitness4x4 has allowed me to extend the energy of youthbeyond my most optimistic expectations. I have no doubts that itcan do the same for you if you give it a chance.

Good luck,

Dragan




11

J J u usstt GGoooodd GGeenneettiiccss??

Today, at the age of 53, I enjoy the unique privilege of being ableto stage fitness contests against fit young men who are half myage or younger. My unusual fitness level impresses people whowatch my contests, but many seem to think that it is good

genetics that enables me to be in the condition that I am at thisage. I strongly disagree with this assumption. No doubt,genetics play a part, but without Fitness4x4 I would be nodifferent to millions of others of my generation.

Several of my first cousins, who are the same age as me, aresurely of the same genetic stock but are still no different to what

you would call typical 50 year-olds. I remember them to be veryhealthy young men – always healthier and stronger than myself.It is obvious to me that the noticeable differences in our physicalconditions today are the direct result of our different lifestyles,not our genetics. I am grateful for undeniably good genetics butit is Fitness4x4 that has allowed me to have the health I enjoytoday.




12

When I was a very young child I caught pneumonia and had myfirst experience of being in hospital. Waking up in the hospitalroom the very first morning was a terrifying experience for me. Ilooked in the direction of the glass doors, hoping desperately tosee my mother or my father. The minutes stretched to eternity.Today, fifty years on, I can vividly recall that experience and feel

the same fear and despair. If I dwell on that experience longenough I begin to feel sickness in my stomach.

My childhood and school days were frequently interrupted byvisits to hospitals. It seemed to me that my classroom friendswere growing bigger and stronger by the week, while Istagnated. Towards the end of my high school I was one of thesmallest and weakest in my class. Every fall and winter myknees and shoulder joints would trouble me and I would oftenwake up with pain in my shoulders, my knees or both. I wasdiagnosed with some form of inherited rheumatism which, I was

told, was to stay with me for life.

By the time I entered College I was tired of being physicallyinferior to the other boys and not being able to make acontribution to any of the sports teams. I knew I had to dosomething to catch up with those more athletic boys and I beganto take an interest in exercise. Soon I started to notice theimprovements in my physical condition that came fromexercising. I made considerable physical improvements duringmy years at College, gradually overtaking most of myclassmates.

In my final year of College, the class had a fitness test. Amongother exercises, we were tested on our free-squat performance.With just under 200 squats, I was the best in my class andearned the respect of my classmates. I felt like a fitness star andI was very proud of my achievement! Many of my classmatescould not manage more than 40 or 50 squats, which made my




13

200 squats seem impressively high. I thought that I was at thepinnacle of my physical condition!

More than 30 years have passed since the day that I proudlycompleted those 200 squats in my College fitness test. Now atthe age of 53, it would be normal for me to be nostalgic aboutthose days of youthful vitality, energy and vigor. It is very

common to hear the woeful expression “I wish I was youngagain.” The reason people say that is because they miss thevigor and energy that they had when they were young.

I do not long for the vitality and vigor of my youth, simplybecause my present physical condition is superior to what it wasin my twenties. The 200 squats that gained me admiration frommy classmates, would today be hardly enough for my warm-up,quite literally. My present level of fitness allows me to perform1000 squats in 30 minutes and to lift 35lb dumbbells over 1000times continuously in less than one hour. Both of these tasks

require about 2 million units of energy (this is explained later inthe book). To put this in a different perspective, the 1000 squatsthat I do as a warm-up today would probably have exceeded thecombined score of the rest of my class at College. My highestexpectations in those days, as to how fit I would be at 50, wouldstill have fallen short of what my present physical condition is.This is a great privilege.




14

A A g g eeiinng g && DDiimmiinniisshhiinng g V V iittaalliitt y y

Why has ageing been made synonymous with all the negativechanges that the human body goes through in the course of

time: crumbling health, shrinking muscles, diminishing vitality,loss of energy, lethargic feeling, etc? Is it because that is how itwas meant to be naturally, or simply because that is whathappens to most people? Was our Creator’s intention (call it“Nature”, “God”, or anything you wish) that we enjoy vibranthealth only during the short episode of life we call “youth” andspend the rest of our lives in a state of progressive decay? Isn’tlife already short enough as it is? Why should only a smallfraction of it be enjoyed in vibrant health?

These issues did not enter my mind when I was in my twenties –

good health was naturally there for me and I took it for granted.But the realization that things might not always be that way camesoon.

At my 30th birthday party, a friend of the family (who was also adoctor) came up to me to offer some friendly advice about mytraining (my father had told him about my strenuous exercising):

“Dragan, I respect your devotion to exercise and healthy livingand I know you like to exercise strenuously, but as your friendand as a doctor I would like to remind you of something

important. At age thirty you are certainly not old, but neither areyou young anymore. Your body changes, whether you like it ornot, and it cannot take the physical strain that it could have takenwhen you were ten years younger. Be careful – don’t over-exertyourself and get all kinds of injuries…”




15

Although my father’s friend had the best intentions, his shortmonologue was the most unpleasant birthday message I haveever received. His words echoed in my mind for many days tocome. Were his words the truth about life and ageing ? Had I

just begun a long, unpleasant, downhill slide to the pits ofphysical existence just because I was not in my twentiesanymore? Was this really the beginning of the rest of my life,

with my youth behind me? Had my body passed its fitness peakalready? These and similar questions kept coming back to meand I didn’t know the answers.

More than twenty years have passed since that occasion. I haveno idea whether this doctor is still alive or where he might benow. But I will never forget our dialogue in which I had so littleto say. I often feel that I would like to have another conversationwith him, particularly when I reach new peaks of fitness now after




16

the age of 50. I wish I could tell him that his well-intentionedadvice was way off the mark and how at 53 I am still looking intothe future to discover what my true physical potential is. Today,my exercising is even more strenuous than it was in my twenties,and I don’t see myself slowing down in the near future. Mydoctor-friend was wrong. I strongly believe now that the humanbody does not have to become more fragile and delicate after

the age of thirty, forty or even fifty.

Now that I have passed 50 years of age, I have learned –through experience – that losing physical vitality as you get olderis not a fact of life. What is factual is that we will one day get oldand become a shadow of our younger selves, and eventually die.But, as far as the ageing process is concerned, we do have asay in the matter. It is our choice whether to get old fast andascribe it to “natural causes” or to stay young for a good portionof our lives and be grateful for the opportunity.

The state of one’s health and vitality is not a predetermineddestiny. You cannot rely on the position of your stars or readyour astrological chart to find out whether the cosmic authoritieshave allocated some vitality. Instead, you need to turn toyourself and use your own resources to keep your body in goodhealth.

It is essential to recognize the difference between “ageing” and“premature ageing” . They are not one-and-the-same, as mostpeople perceive them. Distinguishing the two opens a veryimportant door in life: we have a choice!




17

A A MMaatttteerr ooff PPeerrssppeeccttii v v ee……

We all observe and understand exercise from our own individualperspective, which is based upon what we have learned, seenand experienced. You might say that this perspective is the setof glasses we wear. For example, two people might see exercise

in two very different ways depending on the ‘glasses’ they arewearing. A man placed in solitary confinement in a prison cellmay see exercise as a way to ensure his basic survival andpreserve his sanity. In contrast, a rich housewife in BeverleyHills might see exercise as simply being an enjoyable leisureoption, as her attractive personal trainer takes her through a funworkout. So what exactly is exercise, and why do we do it?

In Fitness4x4 we aim to replace your old glasses (yourperspective on exercise) with a brand new pair that sees

exercise in its simplest and most objective form. Through thesenew glasses you will be able to observe exercise and fitness witha new clarity. What you see may surprise you and challengewhat you thought was fact. But one thing is for sure: if youchoose to stick with the new pair of glasses and adapt to the newperspective, you will take your own physical well-being to a newlevel.




18

The Fitness4x4 concept is a fascinating new approach toexercise that is on one hand so simple and logical, yet on theother hand so radical and controversial. It is controversialbecause much of what Fitness4x4 states theoretically (andproves physically) goes completely against traditionalunderstanding and teachings on exercise. However, if you

approach this book with an open mind, you will find everythingyou read to be very logical. You may even find yourself asking,“This makes complete sense - why has nobody else thought of itbefore?” Perhaps because there is a difference betweenthinking and actually doing! I’ve spent the past fifteen years‘doing’, and as you read my book, that is exactly what I wantfrom you. Start doing and let the results speak for themselves.

Another thing some people say to me is,

“I’ve seen what exercises you do and I’ve heard

about your concept and frankly it’s nothing new.I’ve seen those exercises before, and the idea ofusing the upper and lower body is an old one!”

I would respond in the following way…Think of your favorite song or piece of music. It is made up of aseries of musical notes, or chords in a particular combination. Infact every song ever written is made up of a collection of simplemusical notes. However to say that all songs are basicallyexactly the same because they use the same notes is clearlymissing the point. What makes every song unique and special ishow these simple notes are combined; the speed they areplayed; the performer playing or singing them, etc.In Fitness4x4 there are four very clear principles that make upthis new and revolutionary concept of exercise. How these fourprinciples are neatly woven together is what makes this conceptso effective!




19

So as you progress through the book, if you are tempted to say:

“Enough theory Dragan….just tell me whatexercises I need to do to get in shape!”

try to remember that every exercise Fitness4x4 teaches you todo is only valuable because of how it fits into this unique theoryof training. The exercises themselves are like the musical notes -on their own they are nothing, but within the right framework they

produce something special.

We all want to discover some secret new set of exercises that

will miraculously get us in shape with minimal effort. That isprecisely why the various miracle abdominal machines sold onTV were so popular – people believed that with a miraculousnew gadget or exercise routine, they could find a short cut tothose great abs! In reality the only weight that people lost wasfrom their wallets.




20

In the past ten years I have been frequently asked, “Dragan,what’s the secret to your abdominals?” Most people assume Iperform thousands of crunches per day, or have a secret set ofabdominal exercises. The truth is I have barely performed sit-upsor crunches at all in over ten years! The secret to my abdominalsis quite obvious to me, yet when people hear my secret theyoften dismiss it as being a cover up, or simply untrue. The truth

is the secret to every aspect of my physical condition issomething I call Energy Output Capacity. It is not what specialset of exercises you do, or what special contraption you use! .The body’s ability to produce energy is what dictates vitality, andis what allows me to be in the shape I’m in, and to have greatabdominal definition permanently – in season, off season…anyseason!Fitness4x4 is not just a newexercise method – it is aliberation! As you begin to focusall of your efforts and thoughts

on dramatically changing yourbody’s ability to produce energy,you will find you no longer haveto battle in vain with all of thosethings you thought were yourpriority – i.e. losing a few inchesaround your waist; buildingbigger biceps; developing a six-pack; toning your thighs and buttetc. etc. These things becomeperipheral concerns that you are able to achieve much moreeasily once you understand grasp your main goal. This book willhelp you to see what that main goal really should be…




21

MM y y g g ooaall ffoorr y yoo u u……

Above all else, this book is written to be a source of inspiration.Even more than teaching you a new method of exercising, myintention in this book is to make you curious. To have you

wondering ‘how on Earth is it possible for this man to do what hedoes at his age?” If I have you asking that question then youhave already opened your mind to new possibilities. And I wantto share with you the very realistic possibility of achieving greaterfitness and vitality with every year of your life that passes..My intention is to give you something far more than just anotherfitness book with a new set of exercises and eating plans. Myintention is to give you exactly what I have – ageless vitality.

And it may require a revolution in the very way you understandexercise. It may challenge everything you thought you

understood. But it will offer you something greater than you mayhave ever imagined. I could never have imagined achievingpeak physical condition after the age of fifty, but now I know thatit is entirely achievable by anyone willing to open their mind to anew way!

I have spent the past thirty years of my life working in healthclubs in almost every continent. I have dealt personally withliterally thousands of individuals seeking to change their physicalwell-being. Almost every individual I have dealt with in that timehas explained to me in detail their very specific and unique

fitness needs, and how they can’t seem to achieve their idealshape. On a daily basis people ask me, “Can you help me loseweight? How can I get as ripped as you? Can you help me getbigger?” etc etc… My answer to these questions is always this:

“Perhaps I can help you achieve your goal and perhaps not.




22

I am not in the business of weight loss or bodybuilding. But whatI can offer you is far, far greater. I can show you how to changethe very core of your physical being. If you can recognize thebenefit of this, then I will help you change your life.”

In my profession I make only one guarantee. If you follow myprinciples you can change the very essence of your body as a

producer of energy. As human beings we are producers ofenergy. Most of us tap into only a fraction of our capacity toproduce energy. You might say that most people are likepartially charged batteries, gradually losing power and energyevery passing year. I can show you how to become a fullycharged battery, regardless of your age! In fact many peoplewho take up Fitness4x4 are able to increase their energy outputcapacity by more than 500% regardless of their starting point.

And when you have a body that has a 500% greater capacity, isit not logical that you are in a vastly superior position to nowconsider some of those other fitness goals, such as weight loss

or muscle gain, or indeed any other specific fitness goal?

The aim of this book is to show you the value of optimum vitality,and teach you how you can achieve it with minimal timeinvestment.

The legendary Bill Kazmire congratulates Dragan after another successful challenge.




23

Y Yoouurr T T aasskk

As you come to terms with the theories and principles behindFitness4x4, there are times when it will be necessary to simplyput down the book and just do it! After all, I did not get where Iam today by theorizing! To help you get started I have designed

a series of tasks for you to fulfill as you progress through thebook. Some of these tasks are physical and others require some

thought, but all of them are essential. Tasks will always be

found in RED type. It is important to stop your reading and

complete each task before progressing if you are to genuinelybenefit from this program.

As your Fitness4x4 training begins and you discover your ownupper body fitness capacity, the theory and the practice will startto become so tightly meshed that they form an unbreakablebond. When you reach this stage your physical well-being will

be forever changed!

In section one of the book we start with the basics, by definingexactly what is meant by the terms fitness, exercise and vitality .When you truly understand these terms, it is like putting on yournew pair of glasses. Without them your progress is slow becauseyou do not have a clear view of your path, but with your new pairof glasses you will find that you don’t just walk in your newdirection…you run!

The main section of the book is an explanation of the Four

Principles of Fitness4x4, the very foundation and framework ofthis exercise concept.

In the final section of the book you will learn how to begin yourFitness4x4 training, and start achieving optimum fitness andvitality.




24

Why Do We Exercise?

This is the very first question I ask upon beginning my fitnessseminars. Though it seems an easy question to answer, it hasproven to be more difficult to answer than one might expect.

Stop for a moment, take a pen and complete the following task:

T T AASSKK 11

WWiitthhoouutt rreeffeerrrriinngg ttoo aann y y bbooookkss,, iinn tthhee ssppaaccee bbeellooww

aannsswweerr tthhee ffoolllloowwiinngg qquueessttiioonn:: --

WWhhaatt iiss tthhee ppuurrppoossee ooff eexxeerrcciissee??




25

EEx x ppllaaiinn IItt TToo A A nn A A lliieenn!! Imagine for a moment that you are sitting at home whensuddenly an alien appears by your side. The alien informs youthat it has been transported to Earth to observe human life, andasks you to go about your normal day-to-day business. It willsimply watch and ask questions. When evening comes, you tell

the alien you are going out to exercise. The alien does not knowwhat ‘exercise’ is, so before you depart you must try to explain inthe most logical and understandable way what it is you are goingout to do and why?Take another look at what you wroteon the previous page and ask yourselfwhether it would be understandableand logical to the alien? All too oftenour purpose for exercise is not anobjective one.When you come back to basics, you

will discover that the only objectivepurpose for exercise is to achieve andmaintain optimum vitality. All otherpurposes for exercise are subjective. When we define thepurpose of exercise, it shouldn’t just make sense to a sportsman,a doctor or fitness professional from the 21st century – it shouldmake sense to an uneducated man from the 12th Century! So ifyou said the purpose of exercise is to be in shape, to lose a fewpounds, to be a better sportsman, to be bigger, to relieve stressor even to have fun, your reason would not be universal andwould not make sense to all people from all walks of life. For

example, losing weight might seem like a sensible aim in ourculture, yet there are cultures that would find the desire to loseweight most unnatural and instead favor large, full bodies.Maximizing vitality, on the other hand, is much closer to auniversally acceptable purpose and accepted by all people pastand present, because you would be talking about a state ofphysical well-being. So how do we define vitality?




26

W What is Vitality? Dictionary Definition: “Persistent Energy”

Vitality is a human quality that reflects a person’s state ofphysical well-being. It is the one major thing that determineswhether we are physically young or old. Children are perhaps themost obvious examples of physical beings with great vitality:they can run, jump, play and fight all day long! However as weage, this ‘persistent energy’ appears to gradually decline. Ourvitality, which is a reflection of our physical well-being, graduallydeclines.

But how do we measure our own level of vitality from year toyear, to know if we are indeed ageing or not? How do we knowat any age whether we have excellent vitality or poor vitality?How do we know precisely what physical condition we are in? Toanswer this question, let’s consider the following example:

TThhee oolldd ffaarrmmeerr aanndd tthhee y yoo u unng g ffaarrmmeerr There are two men working on a farm. One man is 20 years old,and the other is 90 years old. Both are full of energy in theirdaily activities and both complete the same amount of work eachday. Which one is more vital? We can reasonably assume thatthe 20 year old must have greater vitality, but how could weprove this? Perhaps the old man is full of life and seems toalways be full of energy. So how can we objectively say who

has the greater vitality? There is a simple way: -

W W ee mm u usstt tteesstt tthheemm!!

If day-by-day we gradually increase the daily physical workloadof the old man and the young man, there will come a point when




27

one day, one of them will no longer be able to keep up with thephysical demands of the work. This person will no longer havethe energy to perform the tasks. Or, they may be able to performthe tasks, but physically they will find it harder and harder torecover each day, until the point where they simply cannotrecover. Clearly the person who can produce the most energy ina given time, and repeat this energy expenditure time after time

without physically breaking down, is the person who is morevital. In other words vitality may also be defined as the ability to produce energy .

Maximal Energy Capacity

Maximal Energy CapacityPseudoVitality

Average Daily Energy

Output

Average daily Energy

Output

ActualVitality

Young Man Old Man

If we only look at the average daily energy output of bothmen, we can only find out how much vitality they appear tohave (pseudo vitality), and for both men it is the same. Inorder to establish objectively which man has the superior vitality, we must test to find out the maximal energy capacity

of both individuals. It is then that we discover who has thegreater ‘actual vitality’.




28

V V iitt a a l l iitt y y ii s s d d e ett e e r r m mii n n e e d d n n o ott b b y y a a g g e e , , b buutt b b y y e e n n e e r r g g y y c c a a p p a a c ciitt y y..




29

Vitality is an objective measure of a person’s level of persistentenergy. It is entirely possible that a person aged 40 may havegreater vitality than a person aged 20, if the 40-year-old’s bodycan do more work, produce more energy and recover faster. Inthe above example of the farmers (and in numerous examples inreal life), until we perform a test, it is impossible to say who ismore vital – the young man or the old man. The reason we

cannot say is that ‘pseudo-vitality’, or the appearance of vitality,in everyday life is dependant on a variety of factors such as: aperson’s state of mind; what stimulants they may be taking, skincondition, sun tan etc… If we simply look at how vital aperson appears to be (pseudo vitality), we cannot make anobjective assessment.

T T AASSKK 22

T T aakkee aa ffeeww mmiinnuutteess ttoo aannsswweerr tthhee ffoolllloowwiinngg qquueessttiioonn

WWhhaatt iiss tthhee iimmppoorrttaannccee ooff vviittaalliitt y y ttoo y yoouu ppeerrssoonnaallll y y??




30

TThhee IImmppoorrttaannccee ooff V V iittaalliitt y y Most people are not aware of the true level of their physicalvitality and are thus ignorant of the abundance of joy that isavailable from being in one’s best health. Some are opposed tothe idea of exercise. “I don’t need that,” they say. “There are

other things in life besides health and fitness,” as if to suggestthat if you are in your best health, somehow, you do not qualifyfor other joys of life. It seems that such people believe they haveevaluated all the things of value in life and found a “happymedium”.

Small-town mentalityThis attitude reminds me of some people from the small townwhere I was born who, with inexplicable confidence, talk aboutthe downfalls of other places in the world and praise the placewhere they live although they have never been anywhere else!

Until you have experienced a high level of vitality, you cannotknow the limitless opportunities for joy that it presents.

To me, to say that vitality and health are “just one among otherimportant things in life” is like saying that the Sun is one of themany important planets in our solar system. It is not! Without thesun, we would not be alive to even know about other planets andphilosophize about their importance.

Vitality is the essence of a good quality of life. Having a high

level of vitality allows you to fully experience and enjoy all theother dimensions in life more fully. Without vitality, any of life’sother endeavors and successes will be constrained and not fullyrealized.

So how do we measure vitality?




31

MMeeaass u urriinng g V V iittaalliitt y y We measure a person’s vitality by their level of fitness. Fitness isthe very tangible and measurable thing that defines your vitality.We may say that fitness is the missing link…

Which brings us to the important issue of What Fitness Is, andcommon misconceptions about fitness, or What Fitness Is Not .

Let’s first begin with an exercise:

TASK 3

When you think of the best ways to improve your

fitness, what are the activities that spring to mind?

List your top five fitness activities:

1.

2.

3.

4.

5.




32

TT w w oo EEx x ttrreemmeess ooff FFiittnneessss

In Fitness4x4 we have a somewhat different view of fitness tothe norm. To help you understand how we arrived at ourdefinition, try the following…

Imagine you have to buy a car, but you are limited to a choiceof only two. They are both very different, but they are the onlycars available, so you must choose one of them.

The first one is a Drag Car. It is an incredibly powerful machinewith a huge thundering engine capable of reachingunbelievable speeds. It has raw power, but terrible fuelefficiency and cannot take long journeys! Also because it is sohighly tweaked, it just might break down at any moment –burning wheels; exploding engines, etc! But it certainly looksawesome and is hugely impressive!

The second car is almost the exact opposite. It is a highlyefficient solar powered car with a space age graphite body,capable of driving mile after mile without re-fuelling. It willquietly take you as far as you want to go, but it is not

particularly impressive to look at and it is very slow.

Picture yourself standing in the Car Yard, with only these twocars to choose from. Which one do you choose? Probably youare thinking, “Isn’t there a third car that is somewhere inbetween these two extremes?”

In fact the salesman tells you there is a third car that has thebest qualities of both of these cars and none of thedrawbacks…but it comes at an incredible price that is way outof your league. So you are stuck with a choice of two.

Which one would you choose?




33

When it comes to exercise, most people are split between achoice of two opposites just like the two cars we just described.You can chose the strength, power, muscular development andthe physically impressive rewards of weight training (the Dragcar!) or you can choose the endurance, efficiency, leanness andcardiovascular fitness that is gained from running, cycling,aerobics and other such activities (the solar powered car!). And

the reality for most people is that there really is no third choice.Some people believe there is a third choice – that you can havethe best of both worlds by splitting your workouts evenly betweencardio and weights - but reality proves this to be untrue. That iswhy you do not see the winner of Mr. Universe leading the packat the New York Marathon, or the Marathon champion on thestage posing next to Mr. Universe!

To have both of these extremes of fitness – musculardevelopment and cardiovascular fitness is theoretically possibleusing conventional training methods, but it comes at a price mostpeople cannot afford to pay. And that price is time investment .

For a handful of people who can afford to spend all day everydaycombining bodybuilding and cardio training, there is a middleground, but for the majority of the world’s population, this is farfrom being an option.

TThhee TThhiirrdd CChhooiiccee In Fitness4x4 however we believe there is a third choice – amiddle ground that is within reach for everybody. You mightthink of it as being the BMW 7 series. It is not quite as fast as thedrag car, yet it is faster than many sports cars! It is powerful but

it will not explode or break down at any moment because it isalso incredibly strong, and can drive for hundreds of miles. It is inessence the best of both worlds.

Fitness4x4 is perhaps the only training method in the world thatoffers the perfect balance between muscular development andcardiovascular fitness. And most importantly it is within any




34

person’s reach because of the principles you are going to learnin this book…

The most obvious real-life illustration of the fact that very fewpeople truly occupy this middle ground of total body fitness is inthe Vertical Lifts challenge. Whatever the fitness or strengthbackground of the challengers, the result is always the same:

Nobody has the combination of cardiovascular conditioning and muscular conditioning in the upperand lower body to come even close to winning thechallenge!

But with the right approach to training and an understanding ofthe Fitness4x4 principles, we can offer you the keys to thatBMW!

We can offer you complete fitness, but first you must recognizeprecisely what fitness is and what fitness is not…




35

W W hhaatt FFiittnneessss IIss N N oott…… Fitness is one of the most commonly used words in exercise, yetit is perhaps the least understood. Not only will the precisedefinition of fitness vary greatly depending upon which dictionaryor Sport Science manual you read, but even more so depending

on who you talk to. For example a swimming teacher might say,“if you can swim 30 laps non-stop, you’re pretty fit.” But it isentirely possible that the world’s best marathon runner canbarely swim, and might be totally exhausted after 2 laps! Fitnesstherefore is not a skill – rather it is a measure of one’s vitality.

All too often we interpret somebody to be fit based on the wrongcriteria, usually their appearance. For example, women allaround the world will often wrongly equate slimness with fitness,saying, “she looks really fit”, with reference to a slim fashionmodel. In most cases the waif-like model would probably fall

very short if measured against an objective definition of fitness,and would actually show up to be very unfit !

Similarly many guys who bodybuild may appear to be very fitbecause of excellent muscular development, yet internally theircardiovascular conditioning and physical ability to produceenergy is very poor. Therefore we cannot assess a person’sfitness level by appearance alone.

A similar assumption is that top-level sportsmen must be very fit.However in Fitness4x4 we do not make this assumption because

it can be entirely wrong. Some years ago I worked as Managerof a sports club that featured a high level squash team (similar toracquetball). Traditionally squash has been known to be a sportrequiring tremendous fitness, and thousands of people acrossthe world actually take up squash as a means of ‘getting fit’. Inthis squash team were various elite players, one of whom was aman in his early 40’s known to be one of the best players in the




36

league. Being such a good player, it was assumed by most thathe must be very fit. It therefore came as a terrible shock whenone day he suffered a massive heart attack, and sadly died.Nobody expected a fit squash player to die of a heart attack – itdidn’t seem to make sense.

And yet from another perspective it was not totally inexplicable or

mysterious. Why, because sporting ability is not an accurateindicator of fitness – it is an indicator of skill. Sometimes insport, the greater a player’s skill, the better they are able toconserve energy and use tactics to replace physical effort. Mostof us will at one time or another have played against a wily oldopponent who has learned to play extremely effectively withminimal effort. In these cases it is not their fitness that makesthem great players, but their skill. And yet all too often weincorrectly associate sporting participation with physical fitness.We presume that a person who plays tennis six days per weekmust be pretty fit.

The fact is we cannot objectively evaluate a person’s fitness untilwe test them! In Fitness4x4 we make no assumptions – wesimply test. And that is the wonderful thing about fitness: it canbe tested. The test is objective. It does not see a person’sappearance, a person’s sporting status or a person’s age. Itsimply asks,

“What is your body capable of doing?”

Once you have changed your body’s energy capacity, you arethen in a far superior position to focus on the subjective issuessuch as appearance and muscle size.




37

A A ppppeeaarraanncceess CCaann bbee DDeecceeppttii v v ee I have an old friend in California whom I visit perhaps once eachyear. Like most old friends, he never hesitates to let me knowhow he thinks I’m looking. Sometimes it is complimentary whileat other times it is quite the opposite. As much as I try not to beinfluenced by opinions of my appearance, like most people Icannot help but take notice. On one such occasion severalyears ago, I visited my friend in the middle of winter after aparticularly difficult few months during which I had changed jobsand been forced to sell my house. Consequently I was paleskinned, I had lost some weight and clearly the stress wasshowing in my tired face. As I spent the evening with my friendand his wife, he eventually said,

“You know what Dragan, you look terrible. I think your age hasfinally caught up with you. Are you not training anymore, youlook like you’ve lost 20lbs!?”

As much as I tried to ignore his words, I found myself beginningto wonder, “maybe I really am getting old – maybe I am startingto go downhill.” It was an unpleasant and very depressingthought. So as I entered the local health club the following day Idecided to do an experiment: to test my energy output capacity.I knew that at my peak I could perform 1000 free squats and1000 vertical lifts of 35lbs in the same workout. Performing sucha feat was an incredible demand physically and mentally, andwas not something I could do if I was not in top condition. So Isaid to myself, “let’s see what my energy capacity really is, andthen I’ll know if I’ve aged.”

1000 squats and 1000 lifts later I very proudly took my showerand drove home with tremendous satisfaction and relief,because I knew that in terms of vitality, I was not a day older!

The point is that our appearance is a subjective thing. To ourmothers we may always look wonderful; while on the very same




38

day our friend may tell us we look fat, thin, old or unfit. Vitality,on the other hand, is objective and never wrong. It goes beneaththe surface to the very core of what we are, and it tells us exactlyhow it is! That is why a person who makes physical appearancetheir overriding objective in exercise, before changing theirbody’s energy capacity can never win. In contrast, the personwho makes vitality the foundation of why they exercise can

achieve the impossible – they can freeze the ageing process.They can simultaneously achieve the best shape of their life(bigger muscles or a smaller waist), but they recognize thatchanging body shape is one of the many peripheral reasons forexercise – not the central reason.

Just a few weeks later I saw my old friend again, having spent afew weeks eating, training and sleeping well in a sunny climate.I had gained a few pounds of muscle, taken a good rest and gota good suntan. I laughed when my friend told me I was lookingbetter than he’d ever seen me look in his life. I was now 50

years old and he’d known me for 40 years! I deliberately tookno notice of his compliment even though I knew he spoke withtotal honesty, and instead that night I again visited the gym. Anhour later, having again achieved a high energy output, I smiledas I thought to myself,

“How deceptive appearances can be!”




39

FFiittnneessss DDeeffiinneedd…… We define fitness as: “The ability to sustain controlledphysical exertion at high intensity for an extendedduration.” In order to maintain high-intensity activity for anextended duration (and therefore be considered fit ) a person

must have:-

1. A highly conditioned Muscular System*

(A combination of muscle strength, muscle enduranceand suppleness).

2. A highly conditioned Cardiovascular System*

(Efficient lungs, heart and vascular system)

*We use the term Muscular System simply to refer to the muscles of the body.We use the term Cardiovascular System in its broad sense to encompass thecardio-vascular and cardio-respiratory systems of the body.




40

Most fitness authorities would not dispute these tworequirements. What most people miss, however, and whereFitness4x4 diverges from the mainstream, is that theserequirements must apply equally to the upper-body and lower-body.

In order to develop the two systems outlined on the previous

page, the following requirements must be fulfilled:-

1. Muscle conditioning - requires working against aresistance. This resistance is most commonly in the formof a dumbbell weight, a machine weight or a person’sbody weight. In both cases it is resistance to movementthat stimulates muscle conditioning.

2. Cardiovascular conditioning - requires exercisingwithin your target heart rate Training Zone.

The following pages cover some basic theory ofcardiovascular training and the heart rate training zone. If youare already familiar with the training zone theory , then thefollowing section will simply be good revision for you.

If you are not familiar with the training zone concept, then thefollowing section will be of great value to you, as anunderstanding of ‘the zone’ is crucial to effectivecardiovascular conditioning.




41

CCaarrddiioo v v aasscc u ullaarr CCoonnddiittiioonniinng g TThhee ZZoonnee

In the 1960’s a man called Kenneth H Cooper coined the term‘aerobics’ to describe a type of training that focused ondeveloping fitness by elevating one’s heart rate to a sufficientintensity and keeping it there for a sufficient duration. Thisintensity and duration could not be defined as a precise number,but rather a range within which one’s heart rate should remainfor the duration of the exercise. After many years of research atthe ‘Cooper Institute of Aerobics’ it was established that training

within this range (zone) allowed for optimum fitnessimprovement. This range was later termed the Target Heart RateZone, or Training Zone.

“Cardio Respiratory Endurance Conditiningrequires being in your Target Heart Rate Zone”.

(American College of Sports Medicine 2003)




42

TTrraaiinniinng g iinntteennssiitt y y (calculating your training zone)

Your own training zone is calculated as a percentage of yourtheoretical Maximum Heart Rate (the max. no. of times your

heart can beat in one minute). This maximum heart rate is anapproximate figure that changes with age, since with age there isa linear decrease in the human heart’s capacity. However, fromthis theoretical maximum heart rate, we can calculate your zone by using the following formula:-

Here is an example of how I calculate my training zone:

220 – my age (54) = 176

70% of 176 = 123

90% of 176 = 158

Therefore my training zone = 123 – 158 bpm

Max H/Rate = 220 – (your age)

Target H/Rate Zone = 70% – 90% of max H/Rate




43

TASK 4

Calculate Your Own TRAINING ZONE. Use the box

below to write in your figures and make your calculations (You

may require a calculator).

70% =

90% =

YOUR ZONE = ____ ___ - _______

(To calculate 70% of 176, I simply do the sum 0.7 x 176)




44

TTrraaiinniinng g DD u urraattiioonn

Minimum:

For effective cardiovascular training it was also discovered thatthe heart rate must be maintained in the Target Zone for at least15mins. This is an approximate figure, but is a usefulbenchmark to define the minimum length of time for which aperson should perform a ‘cardio’ workout.

Maximum:The maximum length of time a person should remain in the zoneis less easily defined. Many fitness theories define even 50%-70% of max as being considered fitness training. However, sinceit is humanly possible to maintain such a low intensity heart ratefor many hours (e.g. endurance runners, cyclists, swimmers), inFitness4x4 we do not recognize this intensity of training as beingeffective for fitness.

In Fitness4x4 we define the target zone as being between 70-90% of maximum. Not only does this ensure a high level ofexercise intensity and quality, but it also places a natural limit onexercise duration. A high quality fitness training session, ofsufficient intensity, will not comfortably exceed 1hour.Furthermore, there is sufficient evidence to suggest that 30minsis perfectly adequate for excellent cardiovascular training.

Therefore the recommended time frame for effectivecardiovascular conditioning is: -

Minimum - 15minutes

Maximum - 60 minutes.




45

TThhee ZZoonnee Why is it a range and not an exact figure?

Even within the training zone, clearly there is a differencebetween training at 70% of your maximum versus training at

90% of your maximum. That is why the Target Heart-Rate Zonecan be sub-divided in the following way: -

70-80% = Moderate Intensity fitness training

80-90% = Higher Intensity fitness training (Cardio Peak Performance)

The higher in the zone you are able to maintain your heart rateduring training, the greater your fitness improvements will be.However, the higher the percentage of your maximum Heat Rate

that you train at, of course the more difficult it is to achieve therequired duration of training.

For optimum results one must seek to train at maximum intensityfor maximum duration, providing you stay within your zone! Bythis method, your training session begins when you enter thezone and finishes when you exit the zone – i.e. h/rate exceeds90%of max.

N.B. This is an effective way to train. However it is not essential to train until you exceed the zone. Maintaining your

heat rate comfortably anywhere within the zone for 15-60minutes is perfectly adequate and effective.




46

SS u ummmmaarr y y The Essence of FitnessThe essence of fitness is the combination of muscular capacityand cardiovascular capacity in the upper and lower body.Neither of these elements of fitness is adequate in isolation. In

other words, as I have already mentioned, from a Fitness4x4 perspective neither a marathon runner nor a bodybuilder is trulyfit – they are both at different ends of the scale. True fitness isbeing somewhere in the middle of this scale.

Once you recognize what true fitness is, deciding how toexercise can be very easy. You simply have to ask yourself:

“Which exercise method can provide me with the most effectivecardiovascular and muscular conditioning for the entire body, inthe minimum possible time?”

And that is how I arrived at the training concept known asFitness4x4.




47

Task 5 - LLeeaarrnniinngg ttoo SSqquuaatt

You have completed the introductory section of the

book, and it is time to break up the theory with

some practical work. (For the following task you will

not need to get changed into workout clothes).

The correct squat should to some degree resemble

the body position of a downhill skier, in order to

limit strain on the knee joint and activate the large

gluteal muscles.

On the following page is a checklist of points of

technique for the free squat. Stand in front of amirror and follow each step, checking your technique

as you go. Perform a few squats until you are

satisfied that your technique is good.

See also the photo sequence on the following page

for examples of good and bad squat technique.




48

1. Stand with feet shoulder width apart

2. Ensure that your feet are pointing directly forwards

3. Slowly lower into a shallow squat

4. Do not allow your knees to drift forward past the

imaginary vertical line that extends up from your toes

as you lower into the squat. Instead, concentrate on

pushing your butt as far out behind you as possible. By

doing this, your knees will remain above your feet andnot out in front of your feet.

5. In order to maintain balance, allow your torso to bend

forwards. This will help maintain your center of gravity

above your ankles. As you bend forwards, maintain a

neutral back position – neither flexed (hunched) nor

hyper-extended (arched).

6. Initially only bend your knees to a maximum of

90degrees – thighs parallel with the ground. However

if you are not accustomed to squatting it is advisableto only lower yourself into a partial squat at first. In

time you may feel able to increase the depth of your

squat to activate a greater number of lower body

muscles and also increase energy output.

7. In the lowering phase take a controlled inhalation, and

as you rise up exhale smoothly. Controlled breathing

will not only aid performance by allowing maximum

oxygen intake, but will also reduce the blood pressure

in the body during squats.8. Allow your legs to momentarily relax at the top of the

squat. This will allow sufficient recovery to enable you

to perform a higher number of repetitions.




50

PPrriinncciippllee 11 TThhee ‘‘44xx44’’ PPrriinncciippllee




51

11.. TThhee ““ 4 4x x 4 4”” PPrriinncciippllee Where did the name come from?

The term “4x4” comes from the world of motor vehicles where,as most people know, it means that all four wheels of the vehicle

are powered by the motor. Most motor vehicles are “2x4” (two-wheel drive), with only two wheels connected to the motor.

In the sphere of fitness, the same applies. Most fitnessenthusiasts use exercises that predominantly exploit the energyresources of the lower-body (the legs). They walk, jog, cycle,climb, roller-blade, dance, ski, ice-skate… In that sense we cansay that they are only “2x4” fit, regardless of what their fitnessstatus might be.

In the case of Fitness4x4, all four limbs of the human body areinvolved in the process of getting fit – that’s what

“4x4”stands

for. By Fitness4x4 standards, even the world’s best marathonrunner might be considered “average” or “below average”depending on the condition of his upper-body. In Fitness4x4, notonly are the upper-body and the lower-body both involved inexercising but both have an equal contribution to the overallcondition of the body – this is what we call “complete fitness.”

So, for example, those runners and joggers who pay little or noattention to their upper-body’s condition are only partially fit.Their upper-body’s contribution to their overall condition isminimal. In other words, the upper-body and the lower-body areout of balance (in terms of fitness). In a usual jogging sessionthe energy used by the lower-body is largely out of proportion tothat of the upper-body. In such circumstances, the upper-bodycan never become fit and vital.




52

If your upper-body (which represents more than 70% of the totalnumber of muscles in the body) is unfit and your legs are very fit,you are still “average” in terms of overall fitness. The only way toattain overall fitness is to have both parts of the body equallyconditioned.Have you seen a car stuck in the soft, sandy surface of thebeach? The motor making a loud noise, the back wheels

spinning and sinking deeper and deeper into the sand whilst thedriver, in a frenzy, keeps pressing the accelerator pedal to thefloor trying to get the car to move. Yes, that is a “2x4” car andthe driver will need a push to get unstuck. Pressing harder onthe gas pedal won’t do it. Two wheels are spinning whilst theother two wheels are immobile and unable to make acontribution to the overall effort. Likewise, the upper-body of the

jogger makes an insignificant contribution to the overall effort ofgetting fit. It just bounces up and down whilst the legs do all thework.




53

Millions of fitness enthusiasts are devoted to regular jogging in

their pursuit of long-term fitness. But if they do nothing for theirupper-body fitness they will be stuck in the sand, just like thosetwo-wheel drive vehicles. This is because more than 70% of alltheir muscles are getting little or nothing from the exercise.Through the entire jog, these muscles remain passive, or verylightly used. From the perspective of the upper-body, cycling,stepping and other leg-dominated exercises are ineffective formsof training since those exercises do not make the upper bodyvital and fit.

If you want total fitness – your entire body fit and vital – you haveto realize that your legs, on their own, are not going to get youthere. Increasing your jogging time or the intensity of your jog islike stepping harder on the accelerator pedal of the car stuck inthe sand. You are only “spinning your wheels.” As far as yourupper-body condition is concerned you won’t get an inch furtheraway from where you first started. This is not to say that jogging,cycling, etc. are not valid forms of exercise. The point is, theupper-body needs to be exercised too, and in equal proportionwith the lower-body, in order to bring the body into balance.Jogging and other such forms of exercise can never achieve thison their own. Combined with Fitness4x4 training, they can.Pursuing total fitness with only one half of your body is likedriving a two-wheel-drive vehicle off road – you won’t get veryfar.

The analogy of the 2-wheel-drive car is not just a nice analogy –it is quite literally the reality of the everyday struggle to get inshape for most people. It is often not down to lack of effort orcommitment, but rather a limited understanding. Sometimespeople say to me,

“It’s okay for people like you Dragan. You’re so lucky to benaturally in great shape, and you hardly have to put any work in.”




54

Such a statement is usually made with reference to the fact thatin terms of time investment, I train very little compared to mostexercise enthusiasts, yet appear to benefit far more.

There is only one reason why. I have gradually transformed mybody into a 4x4 vehicle. This is not something you can do

overnight! To change a 2-wheel drive car into a 4x4 vehicle is acomplete overhaul, not a sudden and miraculous change. Onceyou achieve that overhaul however, from the outside it maybegin to look easy. Watching a 4x4 vehicle gliding over the sandmakes you wonder why the normal car is having so muchdifficulty. It is simply a question of efficiency. Not skill; not luck;not genetics…simply hard work and more importantly efficiency.The Fitness4x4 training concept is simply a means of makingyour exercise as efficient as possible, by bringing your body intobalance. This is the first and most important principle ofFitness4x4.

But how can you know if you have achieved the perfect balancebetween muscular and cardiovascular conditioning (fitness) forthe entire body? The answer is it will be very clearly reflected inyour body’s ability to produce energy – your Energy OutputCapacity! This is something we will explore in the next chapter.For now, lets take a look at another key exercise in Fitness4x4,the Vertical Lift…




55

Task 6

HHooww T T oo VVeerrttiiccaall LLiiffttAfter gently warming up your body – paying particular

attention to your shoulders, upper-arms, forearms and hands

– grasp a light dumbbell in each hand. The movement isexecuted one arm at a time, as follows (see photo sequence

on the following page):

The movement must be performed in a smooth, controlled

manner, with minimal movement of the legs. Start out slowly

and deliberately. Perform just a few movements to

familiarize yourself with the technique. Later you will begin

your workout!

1. Stand with feet comfortably apart

2. Hold both dumbbells in front of your thighs, with

straight arms.

3. Bicep-curl one dumbbell and raise it to your shoulder.

4. Push the dumbbell straight upwards until your arm isvertical.

5. Lower the dumbbell to your shoulder and then back to

the starting position by your leg. Count this as one

repetition.

6. Repeat the process with the other arm.




56

V V eerrttiiccaall LLiiffttiinng g SSeeqq u ueennccee

1 2 3 4

5 6 7 8

9 10 11 12




57

PPrriinncciippllee 22

EEnneerrgg y y OOuuttppuutt




58

22..MMaax x iimmiizziinng g EEnneerrg g y y OO u uttpp u utt

TThhee ffoo u unnddaattiioonn ooff hheeaalltthh aanndd ffiittnneessss Most exercises are done to achieve a cosmetic improvement ofone kind or another, such as building bigger muscles, losing

inches here or there, or changing the shape and appearance of aparticular part of the body. This is like decorating a house thatstands on top of a foundation of which you know very little andprobably take for granted.

Think about a house that you areplanning to buy. You look at theshape and size of its windows,doors, roof, bathrooms, kitchen,bedrooms, ceilings, floors, and

countless other features, but youmay fail to give a single thoughtto the state of its foundation.Maybe you assume that thefoundation is solid, and since it isin the ground and has nopractical use for you, you spendyour efforts on what is above. Ifafter a few years your walls start to crack and you realize that thehouse may collapse, you have to do a great deal of work at greatexpense (in time, effort and money) to avoid losing your house.

Only when that happens do you realize how important thefoundation was and how ignorant you were in regard to the role itplays.

Exercising with the sole purpose of bulging your biceps andchest, or firming up your butt so that you look sexier is like




59

decorating your house before reinforcing its foundation.Whatever you may achieve will be of a temporary nature andwith no substance.

In my professional life I have encountered many individuals whoworked eagerly for many years on their “façade” while ignoringthe ”foundation” of their health. Then, one day, the façade beginsto crumble and however far they stretch their efforts to

redecorate it, they cannot reverse or cover up the damage.

What is the foundation?

In the sphere of human health and fitness, what is thefoundation? Would it be the shape of your body? Would it be theway you feel? Your weight? The size of your muscles? Howfast you can run? How far you can swim? I believe that it isnone of the above. It is something much more fundamental thanall of the above measures of well-being:

In my experience, very few people are conscious of theimportance and relevance of the body’s ability to produce energy versus its outward appearance and aesthetic value. InFitness4x4 we refer to this foundation as the body’s Energy-Output capacity .

The condition of your foundation – your true vitality andbiological age – is indicated by the energy reserves in

your body , not by the outward appearance of the body.




60

W W hhaatt iiss EEnneerrg g y y OO u uttpp u utt??

In order to exist, the human body requires energy. Our dailyphysical, mental and emotional existence demands a certainamount of energy, which the body continuously produces. Evenwhile sleeping, our bodies expend this energy in maintaining ourvital functions. This basic energy requirement (which varies fromperson to person depending on size, metabolism, lifestyle and arange of other factors) is referred to as the Base Level EnergyOutput. In Fitness4x4 we are not concerned with the base leveland it is considered a constant. But when we exercise orperform some other physical activity, an extra amount of energyis generated, over and above the Base Level. This extraenergy is referred to as ENERGY OUTPUT (or simply EO).

Energy Output is the only objective thing that allows us tocompare the effectiveness of different exercise methods. That iswhy it is such an important concept in the Ftiness4x4 method.Without an understanding of Energy Output, you will be lost inthe vast jungle of fitness methods, all of which claim to be themost effective. In Fitness4x4 we say in order to claim you havethe best exercise method you must be able to compare yourmethod with other methods with an objective denominator. Andthat objective denominator is ENERGY OUTPUT.

Most people describe their gym workout by the length of timespent in the gym. For example, “I workout one hour everyday!”or “is one hour of exercise too much or not enough?” Neither ofthese comments makes any reference to Energy Output – orhow much work was done during these workouts! Because no

If the EO of an exercise routine is low, then the quality of thatroutine will also be low, and the positive impact on the person’shealth and physical condition will be relatively weak.




61

EO was specified, it becomes difficult to comment on the qualityof the workout, and impossible to answer the question, “is onehour enough?” The EO of the workout could be either TenThousand units or Two Million units, and thus an hour couldeither be too much or not enough! (The issue of time investmentis discussed fully in Principle 4).




62

W W oorrkk oonn tthhee eenng g iinnee bbeeffoorree y yoo u u llooookk aatt tthhee ffeeaatt u urreess!!

Recently a friend of mine was buying a car. He found one that heliked a lot. It had a navigator gadget, modern alloy wheels, widetire, a very sophisticated and powerful sound system and enough

other fancy extras that it would require another chapter in thisbook to fully list them! He hardly mentioned the motor reliability,fuel consumption etc. I guess he took that for granted and, in away, considered it to be of secondary importance.

Many a time I sat across the desk from a prospective clubmember who was presenting me with the list of results he/sheexpected from joining my gym. Almost everything, from losingweight to flattening the stomach, toning or building muscles,getting in shape, etc. was on the list, except the fundamentals ofhealth and well being – the body’s energy capacity and

vitality. Nobody ever came to me and said: “I want to bring backthe vitality and energy I had when I was younger. I want to tunemy body and have it function as well as it can. Yes, I’d like somecosmetic changes too, but first things first.” It seems that, like thefriend who was buying a car, everyone thought that the “energyand vitality” portion comes as a “bonus” - an attachment to thepackage and not the other way around as the Fitness4x4 exercise philosophy proposes.

When man invented the car the core of his intention, his solemotive, was to provide effective and comfortable transportation

from place to place. The most important thing was getting themotor to run and efficiently transfer its power into the motion ofthe wheels. That was what initially a car was all about. Theshape, color, decoration of the interior etc. was in the secondplan. Logically their thinking was: “Once we solve all theproblems with getting the car to move from place A to place B we




63

will address the cosmetics and other issues”. What purposewould it serve to have a great-looking car that can hardly getanywhere?

In time this all changed. That which initially was the primeconsideration (the functionality and reliability) is now taken forgranted and hardly considered. Those thing which were initially

of secondary importance (the cosmetic aspect of the car),became the key factor. Let me translate this into fitness. As Ialready mentioned, most of the prospective club members whocame to join the club asked first how they can lose the fat from acertain area of the body or how they can build muscle or reducethe size of a part of the body, how they can firm up certain area,improve their posture, get a better shape etc…

All of these goals are recognized as important aspects of one’sphysical well being, but according to Fitness4x4 philosophy, theyare still issues of secondary importance. It is the body’s

functionality and the capacity to produce energy that inFitness4x4 represents the foundation of one’s well-being. So ifyou want to know how you can build your biceps or flatten yourflabby tummy, regardless of how much - or rather how little -energy your body has, you are, in my opinion, looking for a fancycar which won’t get you far and won’t serve you long.

Having the size of your biceps or the flatness of your tummy asyour main concern is like focusing on the upholstery and exteriorof the car without checking whether the engine is roadworthy. Doyour decorations and cosmetic improvements after you’ve madeyour “motor” perform to its full capacity.

So if we agree that Energy Output is a crucial aspect of exercise,then we must know how it is calculated…




65

Every exercise that involves weights can be calculated in thisway, using the above formula.

40lbs x 55” x 100reps = 220,000 units.




66

EEnneerrg g y y OO u uttpp u utt aanndd EEx x eerrcciissee QQ u uaalliitt y y

In the mainstream approach to fitness there are virtuallyhundreds of potential candidates in a vast pool of exercises fromwhich a workout can be structured. It is generally believed thatusing a variety of exercises is the best way to condition yourbody. In Fitness4x4 we state almost the exact opposite. Only ahandful of exercises represent the pool from which a Fitness4x4 routine is made up. WHY?

BBeeccaauussee…… NNoott aallll eexxeer r cciisseess hhaavvee tthhee ssaammee EEOO ccaappaacciittyy!!

Many popular gym exercises have extremely low EO and couldtherefore never be part of a 4x4 routine.

Here is an example of two exercises you might observe at yourlocal gym. Although they both appear to be of a similar difficulty,they are vastly different in their EO:

11.. 2 2 0 0 v v eer r t t i i c c aal l l l i i f f t t ss oof f aa 445 5 l l bb d d uummbbbbeel l l l

2 2 .. 2 2 0 0 sshhoouul l d d eer r sshhr r uug g w w i i t t hh 990 0 l l bb bbaar r bbeel l l l

T T AASSKK 77 On the following page Calculate the Energy Output

of the above two exercises, using the formula

provided on the previous page. To help you with your

calculations, some of the numbers have been

provided for you. When you have finished your

calculations, compare the difference in energy

output. (You may need a calculator). Remember: ENERGY OUTPUT = weight (lb) x distance (in) x reps




67

Exercise 1: Vertical Lift

Weight =

Distance Moved =5 inches

No. of Reps =

ENERGY OUTPUT = ____ x _ 50 in _ x ____

= ___________units

Exercise 2: Shoulder Shrug

Weight =

Distance Moved =2 inches

No. of Reps =

ENERGY OUTPUT = ____ x _ 2 in _ x ____

= ___________units




68

CCoommppaarriinng g EEnneerrg g y y OO u uttpp u uttss

In a typical Fitness4x4 training routine, it is quite possible toproduce 1million units of energy in 30minutes. To achieve acomparable EO using the shoulder shrug (and other such ‘lowenergy output’ exercises) it would take more than 10 hours ofnon-stop exercise!! (Take a calculator and work it out!) This isnot only an absurd amount of time to exercise, but is probablyhumanly impossible too!

Every year new exercise methods and routines come out on themarket, claiming to be the ‘best way of achieving total fitness’.How can we compare the different programs in this vast ocean ofexercise methods, all of which claim to be the best andundoubtedly have avid supporters who claim the method was the‘best thing they have ever done’. The only way of comparingmethods is to have an objective method of comparison. Clearly,how difficult you think the workout was; how tired you feel; how

‘pumped’ you feel; how enjoyable it was, etc. are not objectivemeasurements of a workout because two people could doexactly the same workout and have totally different opinions atthe end of the routine!

Energy Output is the simplest one of the most completemeasurements of the quality of different fitness training methods,because it is objective – not based on personal opinion orsubjective feelings.




69

IItt’’ss A A llll A A bboo u utt EEnneerrg g y y OO u uttpp u utt

I was once at a party with my friend Bill – an exceptionallyconditioned athlete. Bill specialized in uphill running and hadbeen doing it for many years. His favorite distance was tenmiles. Most runners would struggle to keep up with his pace foreven the first couple of miles. Only those who have tried uphillrunning can understand how much more demanding it is thanrunning on the flat.In the course of the party I overheard the following dialoguebetween Bill and another runner:

“Bill, I hear that you’re a runner. What distance do you run?”

“Normally ten miles, sometimes less,” answered Bill. “Whatabout you?”

“The same – that’s my favorite distance,” replied the runner, “Iusually do it in one hour and fifteen minutes. How long do youtake, Bill?”

“About one and a half hours, depending on how good I’m feelingon the day.”

“Well, that’s not bad,” responded the runner politely.

From this man’s response, it was obvious that he wasn’t veryimpressed with Bill’s running ability. He evidently assumed thatBill runs on a level surface, as he and most others do. Since

one and a half hours is not a particularly impressive time for aten-mile fun, this would put Bill in the category of an “averagerunner.” Because of his assumption, the other runner felt that hewas in a different league to Bill. He was right – they did notbelong in the same league, but he was wrong in thinking that Billwas in the “lower league” because of his inferior running time.




70

Although they ran the same distance in a similar time frame, oneaspect of their exercising was very different – the energy theirbodies exerted. It probably takes three times more energy tocomplete Bill’s up-hill run than what it takes this runner for hisrun on the flat – but who would think of that when the importantdimension of every exercise routine – the INTENSITY – isnormally overlooked.

After their conversation ended I went up to Bill, tapped hisshoulder and, with a smile, repeated the runner’s politecomment: “An hour and a half! That’s not bad, Bill.”




71

EEx x eerrcciissee QQ u uaalliitt y y

If the Energy Output of an exercise routine is low, then thequality of that routine will also be low, and the positive impact onthe person’s health and physical condition will be relatively weak.Most people describe their gym workout by the length of timespent in the gym. For example, “I workout one hour every day!”Is one hour “too much” or “not enough?” We cannot make this

judgment because the Energy Output is not specified. It could be100,000 units or 2,000,000 units and thus an hour in the gymcould be either too much or not enough.

Fitness4x4 is not primarily concerned with the cosmetic resultsand side effects of exercising. Weight loss, muscle building,body shaping, entertainment, strength and other by-products ofexercise do not indicate directly and objectively the state of thebody’s vitality. Although these aspects of well-being areimportant, I have concluded after extensive experience withthousands of clients in health clubs around the world, that theonly way to attain lasting results, such as weight loss, leanmuscles and greater muscle mass, is to first develop true inner-health by maximizing your body’s capacity to produce energy.Otherwise, whatever outward change you attain will besuperficial and short-lived.

The only thing that directly relates to and quantifies physicalvitality is the body’s capacity to produce energy. By sufficientlyincreasing your Energy Output Capacity, you will provide a firmfoundation on which all other improvements in your well-being

can be permanently built.




72

TASK 8

In order to calculate your energy output for a given

exercise, you need to know the vertical distance

moved and the weight being lifted.

The signature exercises of Fitness4x4 are the

Vertical Lift (upper body) and the Squat (lower

body). In these exercises, the range of movement

(the distance moved) depends upon your height and

length of limbs. Every individual is different;

therefore you must measure your own distances in

order to calculate your energy output.Note:

In the case of squats the weight being lifted is

actually your body weight, minus the weight of your

lower leg (which is not being lifted). For the sake of

simple calculation we suggest that you subtract 10%

of your body weight to find your approximate ‘squat

weight’. (e.g if you weigh 200lbs, your approximate squat

weight is 200 – 10% = 180lbs)

Follow the steps on the next pages to find out your

range of movement in the Vertical Lift and the

Squat:




73

Vertical Lift Range of Movement

You now have your Vertical Training range of

movement , which will be needed to calculate your

Energy Output score. Please also write the distance

in the Personal Stats table at the back of this book.

1. Find a high wall.

2. In your closed hand, grip a pencil so that the

lead is facing away from your body.

3. With your hand by your side make a mark on

the wall to indicate the lowest point your

dumbbell will travel.

4. Raise your hand above your head and reach

comfortably up with a straight arm. Do not

overstretch, simply make another small mark onthe wall to indicate the highest point your

dumbbell will travel.

5. Take a measuring-tape and measure the

distance between the two points. Record thefigure here: ______inches.




75

PPrriinncciippllee 33 SSiimmuullttaanneeoouuss CCaarrddiioo v v aassccuullaarr aanndd

MMuussccuullaarr CCoonnddiittiioonniinngg




76

33.. SSiimm u ullttaanneeoo u uss CCaarrddiioo-- aanndd MM u ussccllee TTrraaiinniinng g

Traditionally, cardiovascular exercise and weight training havebeen seen as being poles apart from each other. When one

thinks of fitness training, there are a handful of exercise methodsthat spring immediately to mind: running, cycling, walking,aerobics...etc. In contrast, when one thinks of resistancetraining, immediately one pictures heavy barbells and dumbbellsbeing pushed around by big men. The vast differences(physically and training-wise) between a bodybuilder and arunner highlight this disparity perfectly.




78

Several fitness experts and exercise physiologists, who prior toseeing the show were extremely skeptical about the value of myprogram as a Cardiovascular workout, were taken aback as theywatched my heart rate activity on the display-board. They simplycould not believe the ability of such a simple exercise (one whichthey perceived as a weight-training exercise) to be used as acomplete upper-body aerobic workout.

Of course lifting a 40lb dumbbell also requires an element ofstrength, and that is where the muscular development takesplace. Clearly a runner, cyclist or even a swimmer does notbenefit from such upper body muscular conditioning simplybecause they are not working with sufficient resistance tomovement.

All forms of exercise are a manipulation of pace and resistance,and it is to what degree you balance these two variables that willdetermine the effect of your training. For example a bodybuilderwill use a very high resistance to movement (heavy weights) andperform at a very slow pace of movement (less than 10 reps perminute). The consequence is tremendous muscular conditioning,

but very little cardiovascular benefit. In contrast a cyclist will usevery low resistance to movement (one pedal revolution requireslittle resistance) but a very high pace of movement (100 cyclerevolution per minute). The consequence is very goodcardiovascular conditioning using the lower body, but not verymuch muscular development.

1. Muscular Condition (total body)

2. Cardiovascular Condition

3. Vitality (Energy Output Capacity)




79

The principle of simultaneous muscular and cardiovascularconditioning is so significant that it is important for you tounderstand it fully. On the following pages, this concept ofcombined Muscle Training and Cardiovascular training isexplained in greater detail.

To achieve simultaneous muscular and cardiovascularconditioning, you must first understand how to balance PACEand RESISTANCE…




80

PPaaccee aanndd RReessiissttaannccee

Contrary to popular understanding, cardiovascular training andresistance training are essentially the same thing. The onlyvariables that separate strength training from cardiovasculartraining are the amount of resistance used and the number ofrepetitions performed (i.e. the duration).

Example: The CyclistCycling is typically seen as being amethod of achieving cardiovascularfitness. In Fitness4x4 however werecognize that cycling is merelyresistance training of the legs - withlow resistance, hundreds ofrepetitions and at a high frequency(or PACE) of movement.

Is Cycling Resistance Training?

The importance of the finding a balance between pace andresistance is neatly illustrated by the following analogy…




81

““TThhee SSaanndd SShhoo v v eelllliinng g CCoonntteesstt””

Two competitive men, Ali and Dan, were debating who was thefittest worker in the company. Both were respected as being in

excellent physical condition, but an objective test was needed tosettle the matter. To resolve the argument, an experiencedforeman who was visiting the sight set them the infamous sand-shoveling contest, which over the years had always separatedthe best from the rest!

The old foreman weighed out 6 tons of sand into two identicalpiles. The challenge was simply who could shovel all of theirsand into a nearby hole the fastest. Ali chose to use a BIGshovel, while Dan chooses to use a SMALL shovel. The racewas on…




82

W W hhaatt HHaappppeenneedd??

Because Ali’s shovel was considerably bigger than Dan’s, hecould therefore move a lot more sand with each lift. He set towork as fast as he possibly could, but the problem was that liftingsuch a big shovel-load of sand was extremely demanding. Ali

was very strong, but after just a few minutes of shoveling as fastas he could his muscles were beginning to fail and he wasgetting very out of breath. At first he found he had to takebreaks, but he eventually found a pace of work he couldmanage, and was able to get through the whole pile of sand. Ittook him just 25minutes! By the end of it he was panting hard,his muscles were exhausted and he was all out of energy!

Dan chose to use a small shovel because he was not particularlystrong and he would not have been able to lift Ali’s shovel even

just a few times. But, Dan was very fit and he knew that with alight shovel he could work much faster than Ali. So he set offshoveling at incredible speed, shoveling at least 4 times fasterthan Ali. The actual shoveling felt easy because it was so light,but he began breathing hard very quickly as a result of workingso fast! Still, Dan felt good because he knew he was very fit andcould work at this rate for a long time. So working at a very highpace, Dan eventually cleared all the sand in exactly 25 minutes!By the end of it he was sweating hard and panting heavily, buthis muscles were not exhausted. Dan was surprised anddisappointed. Every time he’d looked up, it had seemed that Aliwas moving slowly or even resting, so he’d been sure he wasgoing to shovel all the sand fastest. He was also sure he’dworked much harder than Ali, and yet the final result was thesame – they both cleared the same amount of sand in thesame time.




83

The old foreman had been watching the contest eagerly to see ifhis long-standing record of 15minutes would be beaten. At theend he approached the two exhausted men and shared hiswisdom…

First of all my friends, I congratulate you both on an outstandingdisplay of physical fitness. Very few men can shovel all of the

sand in less than 30minutes!

Dan, you worked at an incredible pace for the entire 30 minutes!You did not slow down once, and you were extremely efficient inyour movement. Because of your fitness you were able tomaintain a work rate that very few men can match. But youcould not beat Ali because you were not shoveling enough sandeach time – your shovel was too small! Still you made up for thiswith your impressive speed of work.

Ali, you are clearly very strong as there are very few men who

can lift that big shovel even once! Many men have tried to usethe big shovel but after one or two minutes have thrown it downin exhaustion! But you took rest when you needed it and reliedon your superior strength to pull you through. In Dan’s eyes,you appeared to be working very slowly, but what you lost inspeed, you made up for with the great quantity of sand you wereable to able to move with every single lift of the shovel.

I’m sure you will both be very disappointed to hear that myrecord is exactly 15 minutes, even though I am an older man!It’s not a trick or even extreme dedication – it is simply knowingwhere to improve…and that is where I shall offer you both someadvice if I may.

Both Ali and Dan were amazed and slightly embarrassed thatdespite being considered two of the best young workers in thecompany, even their best efforts were nothing compared to the




84

old man’s performance! They were eager to hear the foreman’sadvice:

I will start with you Dan. Your heart is very strong, but yourmuscles are weak! Like many shovelers before you, you havefocused entirely on your ability to work fast, without consideringthat you are achieving very little with each lift of that small

shovel. If you do not recognize this, you will continue trying towork faster and longer, but you will see only small improvementsin your ability to work effectively. You will never win theshoveling contest. But if you build on your impressive fitnessbase I am sure you can one day beat my record.

Ali, your muscles are very strong and capable, but that alone isnot enough. Without a strong heart and lungs, your body cannotsupply your muscles with energy, no matter how strong they are.You will only ever be able to work hard in short bursts andeventually even this will fade. However if you can master the art

of balancing your strength and fitness so that you can workwithout stopping, you will have the potential to be the mostefficient worker.

When both of you learn the importance of balancing yourstrength and fitness, no man will be able to match you! Thestrongest man in the world won’t match the quantity of work youcan do in 30 minutes because he will not be fit enough. And thefittest man in the world will be unable to match you because hewill not be strong enough. You will have the perfect balance ofmuscular capacity, a strong heart and lungs, and efficiency.

When you reach that stage you will achieve what I call vitality .

The two men were amazed by his words and even more amazedwhen in front of their eyes he took a medium sized shovel andcleared an identical 3rd pile of sand in just 15minutes! For daysDan and Ali could not stop talking about what they had seen and




85

they made an agreement to follow his advice and beat hisrecord!

…But 3months later very little had changed. And 5 years latereven less had changed! Dan still took great pride in being ableto work at a faster rate than any other man, even though hisactual workload did not improve. He was still considered one of

the fittest workers in he company, but it was getting harder andharder to maintain and he could feel himself having to slow downa tiny amount every few months. He didn’t mind not being strong

– there were always people like Ali to do the real donkeywork,and he liked being known as the fit guy! Ali still took great pridein being the strongest worker in the company. He could lift morethan any man and he could still do a lot of work in a day, but hedid find he was starting to get out of breath very easily and hiswife had started to say he was getting fat. Still he was arespected worker now and he could afford to take rests while theyoung guys ran around.

Every now and then they would see the old man and shake theirheads in amazement. He was still stronger than most of theyoung guys and the amazing thing was he just didn’t seem to gettired! “It’s just one of those unbelievable things that you can’texplain”, they thought to themselves as they wandered off homeafter another day at work.

If these two workers had taken on the old man’s advice, theywould be able to comprehend his superior performance.Similarly, when you fully understand Fitness4x4, certain physicalfeats that many people consider unbelievable actually become

easy to understand and perfectly logical! The old man simplyfound a perfect balance between pace of movement (how fast heshoveled) and resistance to movement (the size of the shovel),to maximize his energy output.

I’m sure you can put your own names and faces to thecharacters in the story, because this story is representative of




88

TThhee N N eeg g aattii v v ee A A nng g llee

Training for fitness by creating a negative angle (low resistance& high pace) is undoubtedly an effective method of achievingcardiovascular conditioning. For example an activity such asrunning, which uses high pace and low resistance, can clearlyelicit a very strong response from the heart and effectivelyimprove cardiovascular (lower body) conditioning.

What training with a negative angle will not do is provide themost effective muscular conditioning. Effective muscularconditioning can only occur when the muscle is activated againsta resistance. That is why people use resistance training tocondition, develop and tone muscle. That is also why traditionallyfitness training and resistance training have been poles apart.

T T aasskk 99

IInn tthhee bbooxx oonn tthhee ffoolllloowwiinngg ppaaggee,, wwrriittee ddoowwnn hhooww

mmaann y y sstteeppss ppeerr mmiinnuuttee y yoouu ttaakkee oonn aavveerraaggee wwhheenn

wwaallkkiinngg aanndd wwhheenn j jooggggiinngg.. IIff y yoouu ddoo nnoott kknnooww,, ssiimmppll y y

wwrriittee ‘‘D D o o n n ’ ’ t t k k n n o o w w ’ ’ .. NNooww ttaakkee aa sshhoorrtt wwaallkk aanndd

ppeerrhhaappss aa ggeennttllee j joogg oouuttssiiddee y yoouurr hhoouussee ffoorr j juusstt aa

ffeeww mmiinnuutteess.. UUssiinngg aa ssttooppwwaattcchh,, ccoouunntt hhooww mmaann y y

sstteeppss y yoouu ttaakkee ppeerr mmiinnuuttee wwhhiillee wwaallkkiinngg aanndd wwhhiillee

j jooggggiinngg.. EEnntteerr y yoouurr aannsswweerrss iinnttoo tthhee bbooxx bbeellooww.. YYoouu aarree nnooww iinn tthhee mmiinnoorriitt y y ooff ppeeooppllee wwhhoo aarree aawwaarree ooff

tthheeiirr ppaaccee ooff mmoovveemmeenntt ((ffrreeqquueenncc y y ooff sstteeppss)) ffoorr

wwaallkkiinngg aanndd j jooggggiinngg..




89

PPAACCEE

Very few people (including runners) are aware of the number ofreps they perform per minute – their PACE of movement. InFitness4x4 it is essential to have an understanding of therelationship between pace and resistance. Running is a perfectexample of an activity with a high Pace of movement. Such ahigh pace is only possible when the resistance is very low.

In Fitness4x4 we know, for example, that any activity which canbe performed at a rate of more than 40 repetitions per minute(not a precise figure) is a low resistance movement, and willtherefore not elicit great muscular conditioning.

Make a note of your pace of movement (per minute) for variousactivities and ask yourself whether these activities are highresistance or high pace? The answer will determine the physicaleffect these activities have upon your body.

Walking Running

Estimate? ________ ________

Test? ________ ________

(pace measured in steps per minute)




90

CCrreeaattiinng g tthhee PPoossiittii v v ee A A nng g llee

In Fitness4x4 we recognize that by manipulating the Pace andResistance variables, it is entirely possible to create a situationwhere a person is simultaneously achieving:-

1. EFFECTIVE Cardiovascular Conditioning.2. EFFECTIVE Muscular conditioning.

This is achieved by increasing the resistance to movement anddecreasing the pace of movement, whilst maintaining acardiovascular response within the Target Heart Rate Zone.This new relationship between resistance and Pace is called a‘Positive Angle’.

(high)RESISTANCE

(Low)PACE

““TThhee PPoossiittiiv ee A A nngllee””

Increasing the resistance and lowering the pace of movement, creates a ‘ positive angle’, where one canachieve effective muscular and cardio-vascular conditioningsimultaneously.




91

TThhee PPoossiittii v v ee A A nng g llee DDeeffiinneedd::

What is considered a ‘High Resistance’ and what isconsidered a ‘Low Pace’?

In Fitness4x4 when we refer to a high resistance, we do sowithin the context of ‘Fitness’ training. Since we have alreadydefined fitness training as having a minimum duration(approximately 15mins), then it follows that a high resistance is:-

“The highest possible resistance to movement that allows aperson to performed the movement continuously for at least15minutes.”

If a resistance is too high then a person will not be able toperform the movement for sufficient duration. For example a300lb bench press may be considered very high resistance (andtherefore also high energy output per rep). However, it is unlikelythat a person will be able to perform continuous reps of 300lb for15 minutes, indicating that the resistance is too high.

In Fitness4x4 when we refer to pace of movement, we knowfrom our research that if a person can perform more than 20repetitions per minute, this is not a low pace of movement. Forexample running or cycling, often involve performing more than100 repetitions per minute, which clearly indicates that the PACE

is high and the resistance must be LOW. It therefore follows thatlow Pace of movement is:-

“A movement against resistance which can only be performed amaximum average of 20 repetitions per minute, for a duration ofat least 15 minutes.”

Pace

Resistance




92

In Fitness4x4 we are interested in maximizing cardiovascular conditioning and muscular conditioning simultaneously. How isthis done? By decreasing the PACE, increasing theRESISTANCE, but maintaining the appropriate heart rate andworkout duration.

When you can achieve this with upper and lower body, you willnot only maximize cardio/muscular conditioning simultaneously,but you will also:

• Minimize time spent!• Maximize Energy Output!

Creating a positive angle between pace and resistance is thesecret to total body conditioning in a short time. The difficulty liesin the fact that it is very hard work to train for an extended periodof time against high resistance! Therefore you must initially find

an achievable balance and then gradually work to optimize theangle.

It is this unique understanding of the PACE vs RESISTANCErelationship that allows Fitness4x4 to claim to be the mosteffective form of fitness exercise.




93

PPrriinncciippllee 44 MMiinniimmaall TTiimmee IInn v v eessttmmeenntt




94

4 4.. MMiinniimmaall TTiimmee IInn v v eessttmmeenntt One of the secrets to the effectiveness of Fitness4x4 as atraining method for life is the fact that the further you go inFitness4x4, the less time you spend in training.

Some time ago, I presented a seminar on fitness during which Iperformed a challenge against ten athletes, both to addexcitement to the seminar and more importantly to add credibilityto the Fitness4x4 concept I was promoting. Towards the end of avery successful seminar however, I was suddenly caught by thefollowing question posed by a highly educated Doctor,

“Dragan, we can all see that you are very fit and can perform feats that most people cannot. But I know atriathlete whose fitness level would match yours, if notsupercede it. He competes in Ironman Triathlons, and hisresting heart rate is just 27beats per minute. He cycles

100miles most days and also swims and runs, so he hastotal body fitness! Therefore my question to you is whatmakes your theories on exercise any better than thisman’s? Why should we believe your theory and not histheory on exercise, when he is in just as good physicalcondition as you?”

It was a tough question, especially with the eyes of every personin the audience on me wondering whether or not I would have ananswer to such a question. I thought for a moment, and thenresponded in the following way,

“From what you tell me Doctor, your triathlete colleagueand I have a number of things in common. We both havesimilarly low resting heart rates, which suggests we bothhave a high level of cardiovascular fitness. We are both at

peak fitness after the age of fifty. We can both perform physical feats that many people half of our age cannot,




95

and we are both in excellent physical condition. Wouldthis be a fair summary so far?”

The Doctor agreed that we were both extraordinary athletes,especially considering our age. Pulling a $100 bill from mypocket and holding it up to face the audience, I continued…

“Then let us say that this $100 bill represents both myselfand your triathlete. In many ways we are similarly rich interms of health and vitality, and indeed to most observerswe are similarly at the peak of fitness.”

I then turned the dollar bill so that all that could be seen was thepaper-thin edge of the bill, and asked,

“Does anybody know what this side of the bill represents?This side of the bill represents a factor that we have so faravoided mentioning and not even considered, yet I believeit is perhaps the most important factor in this discussion.

The thin side of this $100 bill represents the amount of

time I have invested in exercise in the past year, bytraining on average three hours per week. I want you nowto imagine the thickness of the bill that represents yourcolleague’s time investment in cycling 500miles or more

per week, as well as running and swimming greatdistances every day. There is no comparison. I would

probably need an extra pair of hands to hold the thick billthat represents the hundreds of hours that your colleaguededicates to maintaining his physical condition!”

Often the time investment factor is not considered whencomparing the effectiveness of different exercise methods. Veryfew people consider that somehow with less time spent onexercise than most gym users of all levels, I am managing to notonly challenge the fittest and strongest athletes in the world, butalso to improve my fitness year after year!




96

I consider the minimum time investment principle to be one ofthe secrets of optimum fitness for life, but it can only be appliedwith an understanding of exercise intensity.

Often people will attempt to “save time”, combining their exercisewith other unrelated activities. Examples of this are: watching TVor reading a magazine while exercising; armchair exercising, oreven participating in fun recreational activities and sports.

While it can be argued that all of these activities have a positiveeffect on a person’s fitness level, in Fitness4x4 we take anopposite approach: we separate recreation from fitness training.

By making this separation you will understand how it is possiblefor three hours training per week to keep you in optimumcondition. You will begin to understand the concept of trainingefficiency versus training duration. It may not sound impressiveto say, “I spent thirty minutes at the gym today”, because usuallyquality is judged by quantity, but in that thirty minutes you mayachieve more than many people achieve in two hours of low

intensity training. And then you will be able to use the free timecreated time to truly enjoy whatever recreational activity youchoose, without feeling the need to half-heartedly combinerecreation and exercise. Let your leisure time be leisure timeand your exercise be truly purposeful.

HHooww iinntteennssee iiss y yoouurr ttrraaiinniinngg??




97

TThhee PPoo w w eerr CCoo--eeffffiicciieenntt

Exercising just 30 minutes per day to stay in peak physicalcondition certainly seems like an appealing notion to mostpeople. In fact 30minutes sounds like a relatively short timeperiod for a workout. But why is a 30-minute workout considered

a short session?

Whenever I tell someone that I exercise, onaverage, 30 minutes a day, the usual response is:‘Is that all?’ – obviously implying that I shouldexercise more!

The reason for such a response is that people often judge thequality of a workout simply by the duration, without anunderstanding of what we call the ‘Power Coefficient’. The

Power Coefficient is what tells us the EFFICIENCY of yourexercise, not just the time you invested in it.

We can calculate the Power Coefficient of a workout with thefollowing simple formula:

Power Coefficient = Energy Output ) Duration




98

The Power Co-efficient is one simple indicator of the quality ofyour exercise, and the intensity at which you are working. It isalso an objective means by which we can compare the intensityof two different workouts.

EExxaammppllee::

If an average person exercises for one hour and exerts anEnergy Output of 180,000units, we can calculate his/her co-efficient in the following way:

180,000 units 60minutes = 3000

If, however, a Fitness4x4 practitioner exerts an Energy Output of1,500,000 units in one hour (which is quite realistic for advancedpractitioners), his/her coefficient will be almost ten times greater !

1,500,000units 60minutes = 25,000

Unfortunately, if we only looked at the duration of the twoworkouts given in the example, we would naturally assume thatthey were of a similar quality and intensity.

It is the relationship between the duration and the Energy Outputthat gives us a picture of the true quality and intensity of theworkout.




99

““HHiig g hh PPoo w w eerreedd TTrraaiinniinng g ””

The principle of Energy Output alone does not paint a full picture.Without consideration of the fourth principle (minimal timeinvestment) a person can legitimately state that their workout isof the highest quality because they achieved a high EnergyOutput. A perfect example of this might be a hiker who achievesan Energy Output of one million units. If we fail to consider thetime element here, this appears to be an outstanding workout.But when we consider that they may have taken 8 hours tocomplete the hike, this no longer rates as an optimal workoutbecause the Power Co-efficient is relatively low.

Optimal training is achieved when a person can create a highEnergy Output in the minimal duration. That is why a high-intensity 30minute Fitness4x4 workout can be legitimatelycompared with a conventional 1 or 2hour workout. The simpledifference is the Power Co-efficient.

Task 7

• Person A produces an energy output of

1million units in one hour of training.

• Person B produces an energy output of

1.5million units in two hours of training.

Q) Who has the greater power co-efficient?




100

CCoonnccll u ussiioonn –– TThhee iiddeeaall TTrraaiinniinng g DD u urraattiioonn??

In answer to the question on the previous page, 30 minutes maybe perfectly adequate workout duration for one person, whilstbeing totally insufficient for another person, depending on the

nature and the efficiency (power co-efficient) of their training.

Most gym users who exercise for one hour usually exercise witha low Power Coefficient. Consequently, a 30min workout tosuch people is naturally assumed to be only half as good as a 60minute workout. They are seeing the workout through their own“spectacles” and that is precisely why a 30minute workoutusually prompts the response,

““IIss tthhaatt aallll??””

This statement is made when a person only uses one criterion toevaluate the quality of a workout – that is duration. Whenduration is coupled with Energy Output, this paints a totally newpicture.




101

TThhee PPss y ycchhoolloog g y y ooff MMiinniimmaall TTiimmee IInn v v eessttmmeenntt

The time investment principle has great importancepsychologically, especially for individuals who do not have muchtime to devote to exercise but seek results. In times of lowmotivation, time pressures and stress, the thought of a 30-minuteworkout is considerably less daunting than an hour or an hour-and-a-half workout. One of the primary reasons most people donot maintain a good exercise regime is because the timeinvestment required in order to see positive results is usually toohigh. A two-hour training session every day is a dauntingthought to almost anyone other than a professional athlete!

An understanding of the Fitness4x4 principles is crucial becauseit creates the possibility of a short workout yielding the sameresults as a conventional workout of double the duration!

However this relies entirely on a person being confident thathis/her 30-minute Fitness4x4 workout is worth 60 to 90 minutesof conventional workout time – and this requires being able toobjectively prove why.

When discussing the ideal workout duration, it is important tomake a distinction between a ‘standard’ 30-minute workout and aFitness4x4 30-minute workout! The reasons for doing themmay be the same, but the outcome may be entirely different.




102

TThhee MMiinndd aanndd tthhee BBoodd y y In Fitness4x4 we believe there must be a strong connectionbetween the mind and the body during exercise, if it is to be ofoptimum value.

Many times in my professional life, I have watched people sitting on exercise bikes, pedaling away whilst

reading a magazine, or watching a television placedconveniently before their faces. And many times I haveasked myself the question - “How far apart can themind and body go, whilst being part of the same entity,and while so closely dependant on each other? Whatare the consequences of this distorted relationship,where each part pursues its own path? And is thisseparation of these entities to the detriment of theother?”

Observing the faces of many participants in various aerobics

classes one can often see the absence of concentration; theabsence of participation of the mind in the activity of the body.The mind provides the initial stimulus for the body to move in acertain way, but then wanders away to be entertained by themusic or other convenient distractions.

When the mind and body work together, exercise becomes anexperience of energy creation and total productivity, rather thana mindless routine, of minimal value to the athlete involved. Thisis one of the secrets to achieving maximum results in minimumtime




103

TThhee PPrraaccttiiccaalliitt y y ooff MMiinniimmaall TTiimmee IInn v v eessttmmeenntt

One of the most commonly asked questions is, “What is thebest form of exercise.” Depending upon whom you ask, you

would inevitably get many different answers. E.g.

“Yoga is the best exercise because it is completelynon-impact and comfortable for the body, and youcan keep doing it into old age.”

“Walking and swimming are the best forms ofexercise because my Doctor told me so.”

“Cross-country skiers are the fittest athletes in theworld, so that must be the best all-around exercise.”

These are just a few of the responses you might hear.Interestingly though, the area of time-investment does notfeature in the answers you might receive. It is almost as if thequestion was actually ‘What is the best form of exercise to do if Ihave all the time in the world to dedicate to doing it?”

But we all know this is not the question we are asking – we areasking what will give the best results…and with the least timeinvestment! The point is perhaps best illustrated in the story ofThe Young Commuter…




104

TThhee A A nnaalloog g y y ooff tthhee CCoommmm u utteerr……

A man who works in the city relocates to a new house in thecountryside. His place of work is now 30miles from his newhome, so he will now have to commute to and from workeveryday. He does not yet know the best route to take to get towork from his new home - he just knows that on Mondaymorning he must get to work! Being busy settling into his newhouse over the weekend, Monday morning comes along and hehurriedly jumps into his car, stopping at the end of his road toask directions from a local man.

Commuter: What’s the best way of getting to the city?Local Man: Well there are lots of routes you can take from

here, and I’m sure everyone would give you adifferent answer, but personally I think the best wayis…

The local man sends thecommuter on an incredible

journey that features breath-taking views; follows onlythe most recently builtroads; never crosses anysteep hills, and is verypopular among all visitors tothe area. But it is not until4hours later that thecommuter finally arrives at

work to a very angry boss!

For how many days doyou think the commuter would follow this route?




105

The answer is so obvious in this analogy, but interestingly in theworld of fitness many people are not so ‘street-wise.’ We are allso readily convinced of the value of various exercise methodsand gadgets, that we rarely stop to consider: WHAT DO WE

ACTUALLY GET FROM THESE METHODS IN THE TIME THATWE ARE ABLE TO COMMIT TO THEM.

When it comes to choosing an exercise method we must ask twosimple questions:

1. Will it get me from A to B?2. Is it the most efficient way I can get there?

Exercise is fundamentally about getting from A to B safely andefficiently. There are numerous other facets to exercise that ofcourse we can choose to consider, in the same way as thecommuter can consider the various advantages of the routesuggested by the old man. But why is it that we can predict withsome confidence that a week later the commuter will no longer

be following the old man’s route? The chances are that within just a few days the commuter will have found the shortest andmost efficient route to work!

Exercise and physical fitness is a means of enjoying a highquality of life. The sooner you recognize that, in exercise terms,you are not unlike the commuter in the analogy, the sooner theywill uncover the secret to achieving optimal physical vitality forlife. There are many routes to the same destination – thechallenge is to find the most realistic and most effective meansof getting yourself there.




106

PPrraaccttiicciinngg FFiittnneessss44xx44




107

You have now reached the section of the book where your new

training begins. At this point it is important to summarize the keypractical aspects of Fitness4x4:-

• You have learned the correct technique for verticaltraining (squatting and vertical lifting). Refer back to theguidelines on pages 48 and 55 before you begin.

• Remember, Fitness4x4 must begin as a supplement toyour existing training regime. Do not expect to be able touse only the Fitness4x4 method immediately to fulfill allyour fitness needs. Initially simply try to practice thebasics and apply the Fitness4x4 philosophy to your othertraining. In time Fitness4x4 will become more and moreprominent in your training regime, and can eventually formthe core of your training.

• Fitness4x4 training involves the occasional use of a heart

rate monitor, for testing purposes and general monitoringof intensity and improvement. You may wish to purchaseyour own monitor, or ensure that you can borrow one on aregular basis.

• Fitness4x4 training requires a gradual physical andmental adaptation. Certain upper body muscles, tendonsand ligaments must develop endurance and stability, inorder for Fitness4x4 to offer its full potential. Similarly arelationship between the cardiovascular system and themuscles of the upper body must be cultivated, in order to

achieve true upper body fitness. These adaptations taketime, but must be approached gradually and carefully toavoid injury in the early stages.




108

W W hh y y V V eerrttiiccaall TTrraaiinniinng g ??

In Fitness4x4 we have discovered that there are two simpleexercises that are the foundation movement for developingupper and lower body vitality.

•• TThhee FFr r eeee SSqquuaatt ((lloowweer r bbooddyy))

•• TThhee VVeer r ttiiccaall LLiif f tt ((uuppppeer r bbooddyy))

These two exercises are how we measure your upper and lowerbody fitness levels. They are also the most efficient and effectivefor producing energy output, muscular conditioning and CVconditioning, in a short space of time. Together these twomovements make up what in Fitness4x4 we call “VERTICALTRAINING”.

It took approximately fifteen years to discover that these twomovements are indeed the most effective and efficient of allexercises. Because of the large range of movement and theinvolvement of major muscle groups, these exercises make itpossible to generate extremely high energy output levels thatother exercises simply do not allow.

As you progress in your training, you will find out why the squatand the vertical lift are the most effective exercises. Once youhave mastered these two movements, you can progress to othervariations of Fitness4x4 training such as the ‘4x4 Powerwalk’,‘4x4 Strength Training’ or the ‘4x4 PowerHour’. All of thesevariations of 4x4 training are powerful extensions of theFitness4x4 concept and you may find a favorite method that bestsuits your specific needs. But remember at age 54 my trainingstill revolves around two simple exercises - the squat and thevertical lift! WHY? Not because they are the most fun, or




109

because I don’t have other more interesting options, but for onesimple reason:

I know that these two exercises (vertical training) will keepmy entire body in excellent physical condition andmaximum vitality even at 54 years of age! And mostimportantly they require less time to produce greater results

than any other method of training in the world! That’s whyfor me there is really no choice!




110

GGeettttiinng g SSttaarrtteedd Week 1The first week of Fitness4x4 training is crucial. At this stage, lessis more! If you can limit yourself during this first week, yourprogress during the second week will be considerably better.

Week one is about adaptation and acclimation to new exercises,and not about intensity or results. During week one maintain yourcustomary workout schedule, and simply fit in the following tasksaround your other training.

Day 1

Targets

(i) Perform 50 perfectly controlled shallow squats.

Concentrate on good technique, slow pace andsynchronized breathing. You do not need additionalweights for this exercise. Note how deep you aresquatting and maintain the same depth of squat for all 50repetitions. Remember: do not do deep squats yet!

(ii) Perform 50 continuous vertical lifts.(25 on each arm).

Select a dumbbell that you can comfortably curl and presswith perfect technique on both arms. I recommend using adumbbell that is approximately 10% of your body weight.

For example if you weigh 200lbs, you would useapproximately 20lb dumbbells. This may seem light, butthe aim here is simply to master the movement and startpreparing your upper body for Fitness4x4 training.

You may be tempted to far exceed the required repetitions, but Irecommend that you do not. If you want to get a complete




111

workout on day one, you must perform an exercise you areaccustomed to.Congratulations: you have begun your Fitness4x4 journey!

Correcting the Imbalance

Since in most people the fitness imbalance is approximately 9:1

in favor of the lower body, the biggest challenge to all beginnersis to begin to correct this imbalance. Therefore the mostimportant exercise to begin with is the Vertical Lift. This exercisewill rapidly increase your upper-body fitness. Correcting thisimbalance is absolutely essential in Fitness4x4.

DAY 2

Targets

(i) Perform 100 shallow squatsOnce again concentrate on perfect technique. Analyzeyour knee movement by standing sideways to a mirror.Your knees should make very little movementbackwards and forwards. Extend fully at the top ofeach squat. You may rise up on your toes at the top ofeach squat to engage the calf muscle, but this willgreatly increase the difficulty of the squats.

(i) Perform 3 sets of vertical lifts, with a three minuterest period between sets. Each set should consist of 30-50 repetitions. Youshould still be using approximately 10% of your bodyweight in each hand.




112

Take time to stretch out your quads, biceps and shouldersprimarily, at the end of your lifting. Note: it is better to follow theabove order and begin with the squats as opposed to the lifts. Inthis way the squats can use the large leg muscles to assist inwarming up the body in preparation for the vertical lifts.

Day 3

Remember, our focus is to start developing your upper bodyfitness, and bring it into balance with the lower body. Try not tospeculate intellectually and scientifically about the energybalance of the body – that will get you nowhere. Let your bodytell you through its own physical experience what it means tohave complete fitness. I am sure that, once you haveexperienced such fitness, you won’t put up with anything else.

Targets

I advise taking a rest day from Fitness4x4. You may perform anyother exercises that you are familiar with today, but notFitness4x4. If your upper body is sore, or you feel anytenderness in the elbow or shoulder joint, do not do anyexercises that will exacerbate the problem.

It is advisable at this point to read back over any sections of thebook that you may have found unclear.




113

Day 4

Today you are going to perform a simple variation of aFitness4x4 training method called the ‘Dragan-walk’. In order todo this you will need a light pair of handweights (approx 5lbs forladies and 5-10lbs for men). You will also need a place to walk. Itis possible to perform this exercise on a treadmill but this can bedangerous and many health clubs will not allow you to takedumbbells onto the treadmill.

Targets

(i) Dragan-Walk for 15minutesFor the first 3minutes of the walk simply allow theweights to hand by your side as you warm up.Following this warm up period you will begin thevertical lifts movement with the upper body, whilemaintaining a brisk walk. Try to take large strides andsynchronize your arm movements with your steps.

Day 5

Today you are going to perform a higher number of vertical lifts.To help you achieve this, you will split the total into threeachievable sets, however if you wish you may complete the fullset of 150 repetitions in one go.

Targets

(i) 60 full squats(ii) 3 sets of 50 vertical lifts (3x50)

(Maximum of 5minutes recovery between sets).




115

IItt’’ss TTiimmee ttoo TTeesstt!! Week 2

Now that you have familiarized yourself with the Fitness4x4 movements, and exposed your muscles to new exercises, it is

time to evaluate your current fitness levels.

If you are suffering from muscle soreness (DOMS) or have notfully recovered from week 1, then allow yourself as many daysrecovery as is necessary before beginning the testing stage.

There are three tests to undertake during week two. You mayspread them throughout the week however best suits you.




116

TTEESSTT 11:: UUppppeerr BBoodd y y EEnneerrg g y y OO u uttpp u utt

This test is designed to measure the energy output capacity ofyour upper body, using the vertical lift exercise.

Test Protocol:

1. Re-familiarize yourself with the vertical lift points oftechnique and photo sequence on page 55.

2. Record the duration of your test using a stopwatch. Begin timing when you perform your first lift.

3. Select a dumbbell with which you are confident youcan perform a minimum of 50 reps. (each armcounts as one rep).

4. Try to maintain a PACE of movement ofapproximately 16 lifts per minute.

5. This is a continuous movement. Once you havebegun you may not rest until you have finished. Donot stop and start again.

6. Perform as many lifts as you can without loss oftechnique and without pain or discomfort. Whenyou cannot comfortably perform any morecomplete reps, stop!

Complete the test sheet on the following page and record yourresults in the designated boxes.

You must record:-

1. Your TOTAL number of lifts.2. Your lifting duration (mins) 3. Your upper body Energy Output Score. 4. Your Power Co-Efficient score.




117

TTeesstt 11 RReeccoorrdd SShheeeett

NAME

AGE DATE

DumbbellWeight (lb)

Vertical LiftROM (inch)

Repetitions

(Each arm cycle counts as one rep)TestDuration

EnergyOutput

Power Co-Efficient*

Reminder :Energy Output = weight x vertical distance x repsPower Co-Efficient = Energy Output divided by Time




118

TTeesstt 22:: LLoo w w eerr BBoodd y y EEnneerrg g y y OO u uttpp u utt

This test is designed to measure the energy output capacity ofyour lower body, using the free squat exercise.

Test Protocol

1. Re-familiarize yourself with the correct squat techniquedescribed on pages 47-48.

2. Start the timer when you begin your first squat and stopthe timer after your final squat.

3. Begin slowly and carefully to allow joints and muscles towarm up.

4. Maintain the same depth and pace of movementthroughout the test.

5. Maintain a smooth and controlled squat technique. Assoon as your technique begins to suffer as a result offatigue, it is advisable to stop.

Complete the test sheet on the following page and record yourresults in the designated boxes.

You must record:-

• Your TOTAL number of squats.• Your squat range of movement• Your squatting duration (mins) • Your lower body Energy Output Score.




119


NAME

AGE Date

SquatWeight (lb)

Squat ROM

inches

TestDuration

EnergyOutput

Power Co-Efficient




120

TTeesstt 33:: TThhee 1155--mmiinn u uttee FFiittnneessss TTeesstt

Test three is designed to test your upper body fitness capacity.For this test you should ensure that your upper body muscles arefully recovered, and you will require the following two things:

1) A Heart Rate Monitor2) An assistant to help you record data while you perform the

test. (In the absence of an assistant it is possible tocomplete the test using a video camera, which will recordall the relevant information).

Test Protocol:

1. Attach the heart rate monitor and record yourresting heart rate on the following page.

2. Complete the personal stats information on thefollowing page, making particular note of yourHeart Rate Training Zone.

3. Select a dumbbell that you are confident you canvertical lift continuously for more than 150 reps.

4. You will begin the timer on your first lift, and aim tokeep lifting continuously for a duration of 15minutes.

5. Keep a count of your lifts (reps) and try to maintaina PACE of approximately 16 lifts per minute. Everyminute you will be required to inform your assistantof how many lifts you have completed.

6. Continue lifting until you can comfortably do no

more, or until you complete the 15 minutes.

Responsibilities of the Assistant:

1. Inform the subject every time one minute has passed.




121

2. Record readings for heart rate on every minute. (If theheart rate figure is not steady as the minute arrives,record the average heart rate during the last 10seconds ofeach minute).

3. Record the number of lifts performed each minute. If thesubject is lifting considerably faster or slower than 14-18lifts per minute, the assistant must inform him/her to slow

down or speed up accordingly.4. Ensure that the subject does not lose technique, injurehimself / herself or exceed physical limits.

5. If the subject exceeds their heart rate training zone, it isadvisable to stop the test.

6. If the subject stops before 15minutes, record the time atwhich they stopped and the reason for stopping in theNotes section of the result sheet.




122


Name

Age

Date

Training ZoneResting H/Rate

Dumbbell Weight

Time (mins) Reps H/Rate

1

2

3

45

6

7

8

9

10

11

1213

14

15

NOTES




123

Y Y oo u urr FFiittnneessss 4 4x x 4 4 TTrraaiinniinng g Now that you have evaluated your current Energy Outputcapacity and fitness level, it is time to begin your gradualimprovement. It is time to gradually bring the upper body intofitness balance with the lower body.

On the back page of this booklet is a Progress Table. There aresix rows per week – one for every session (six Fitness4x4 workouts per week is the maximum recommended). YourFitness4x4 session should last between 10 and 30 minutes,depending on two factors:

1. How advanced you are in Fitness4x4 training2. The intensity level of your workout

Your total exercise time should be between 1 and 4 hours per

week. How you distribute that workout time throughout the weekis up to you, but it is best to establish a regular pattern. Enteryour start-date in Week 1 on the Progress Chart and fill in onerow after each session.

The Fitness4x4 concept is surprisingly simple, time-efficient andhighly effective. The secret lies not in mastering complextechniques, but in always paying attention to the state of balancebetween your upper-body and lower-body EO capacity. Youmust not lose sight of this important principle if you want tosucceed in Fitness4x4.

In the early stages you may find that it is best to simply use yourFitness4x4 training as a supplement to your existing training. Asyour capacity improves however, it can begin to take a moreprominent role in your exercise habits.It is recommended that you take a rest day from Fitness4x4 oncea week to allow the body to recover from this form exercise. The




124

Fitness4x4 method is applicable both to upper-body training andlower-body training. Since the imbalance of most people is infavor of the lower-body however, we emphasize the importanceof upper-body conditioning, using the Vertical Training routineworkout.

Your Goal

Each week you should aim to see a slight improvement in yourmaximum energy output. This can be achieved either byimproving on the number of reps performed, or by increasing theresistance to the movement.

Vertical Lifts

• Set yourself a target of how many lifts you would like tocomplete each week. Keep it realistic, but also try to keepmaking small increases. Your upper body has tremendous

untapped potential for fitness, so you should expect tomake considerable improvements from your first efforts.• It is advisable to remain on a dumbbell weight until you

can perform at least 300 lifts. You may then progress to aheavier dumbbell.

• It is not recommended that you increase the pace ofmovement beyond 18 lifts per minute, as this increasesthe chances of injury as a result of poor technique

• You may use wrist straps if you have difficulty holding onto the dumbbell after some time, but if you can find atechnique of not gripping the dumbbell too tightly, you will

find that you can overcome the grip problem.

Squats

• Try to improve on your total squats count each week, butconcentrate on always keeping excellent technique.




125

• It is possible to add resistance to the squat by carrying aweight or wearing a weights vest, but this should only beconsidered when you are able to perform 500 free squatswithout difficulty, and should be approached cautiously toprevent back injury.

• Always begin your squats at a slow pace to allow theknees to warm up gradually.

Ensure that you record your progress in your Progress Chart atthe back of this book. You will not improve at every singlesession, but be consistent and set your targets high, andremember that I made my biggest improvements after the age of50!

Share your Success

When you begin to make progress in Fitness4x4 I would like tohear about your improvements! Email me your success storiesand improvements via the Fitness4x4 website, as they will be asource of inspiration and motivation to others who are beginning,and also to me! Email:

[email protected]




126

Advanced SSttaaggeess oof f F F iitt n n e e s s s s 4 4 x x 4 4

The second stage of the Fitness4x4 training endeavor is themost rewarding part. At this stage, the communication betweenyour upper-body muscles and your cardiovascular system is wellestablished. The choice of dumbbell weight is determined not

just by the condition of your muscles but also by the condition ofyour cardiovascular system. This is never the case withbeginners since their upper-body muscles are not conditionedenough to engage the cardiovascular system fully andeffectively. At this level of Fitness4x4 training, nothing is left toguesswork or improvisation. This is a more complex subject andmore information can be found via the Consultation Program.

In the final stage of Fitness4x4 development, which happensafter an unspecified period of training, your body is in nearperfect balance: both the upper-body and lower-body potentialsare fully realized and you reap the maximum benefits from yourtraining whilst investing a minimal amount of time. For example,most of my senior students (who are at this stage of Fitness4x4development) will comfortably perform 500 or more squats as awarm-up, or 500 or more Vertical Lifts with 25 lb to 40 lbdumbbells. Both of these tasks take less than half an hour, butrequire more energy than 1½ hours of conventional gymexercising.




127

V V eerrttiiccaall LLiifftt GG u uiiddeelliinneess

SSaaf f eett y y The movement must be performed in a smooth, controlledmanner, with minimal movement of the legs. Start out slowly

and deliberately. Gradually, as your body temperature and heartrate increase you may wish to gently increase the pace ofmovement. Do not attempt to overexert yourself in the first fewsessions. Initially you may find that one muscle group becomesfatigued much more rapidly than the others (e.g. forearm, bicep,etc.) causing you to stop the workout before fully engaging othermuscle groups. This is normal, since the upper-body isunaccustomed to such high-intensity continuous exertion.Before long your muscles will adapt to this new method oftraining and, if you stick to the program rigorously, you will makeconsiderable improvements that you can record on the Progress

Chart.

There are a number of other important factors that must beobserved in order to reach high levels of performance:

BBrreeaatthhiinngg Regular, controlled breathing is essential for optimumperformance. Try to adopt the following breathing pattern:

Exhale during each overhead press movement and inhale

during the downward phase.

As your cardiovascular system becomes engaged it may benecessary to increase the pace of breathing, however try tosynchronize the pace of movement with your natural breathingrhythm.




128

CCoonnttrrooll

• Always execute the movements in a smooth, controlledmanner.

• The upper-body and legs need not be rigid but avoidexcessive swinging, bouncing and twisting movements.

• Extend the dumbbell above your head during the pressmovement; however do not aggressively lock out yourelbow joint.

• Always perform each lift in two phases: the curl to theshoulder and the press overhead. Do NOT try to raise thedumbbell from your waist to overhead in one ballisticmotion. Curl and Press!

• Similarly each time you lower the dumbbell from theoverhead position, stop momentarily at the shoulderbefore lowering the dumbbell to your thighs.

• Do not grip the dumbbell excessively tightly. Maintain afirm grip, but do not squeeze the dumbbell. Squeezing thedumbbell tightly will cause unnecessary forearmtightening and can cause wrist pain.




129

MMeennttaall FFooccuuss

It is vital that you focus completely on the movements that youare performing or you will not achieve the necessary EO formaximum results. Try to minimize any distractions, such as TVscreens, telephones, etc. If it is not possible to avoid thesedistractions, simply block them out of your mind. Do not interrupt

your Fitness4x4 routine to make conversation or chat.

The vertical movement may initially feel frustratinglymonotonous. If you prefer to perform the workout to music,remember that the pace of lifting should be set by your ownbody, not by the beat of the music. Performing the workout infront of a mirror will help you to focus on the movements andmaintain good technique.

Remember that intense exercise requires mind participation. Ifyou intend to reach your optimum vitality, you will begin to

appreciate the concentration and mental involvement required totrain at maximum intensity. This concept however is entirelyabsent in most health clubs, where the mind and the body areoften completely disconnected.




130

PPuullssee RRaattee

The heart rate is a simple and accurate way of monitoring thecardiovascular intensity of exercise, and is therefore essential

information to the serious athlete.

The best way to monitor the effectiveness of your Fitness4x4 training is to obtain a heart rate monitor that you can wear whilstexercising. This is not essential in the first stages of theFitness4x4 program because it will take a while for your upper-body muscles to adjust to this type of exercise. However, onceyour muscles have adapted to the new routine, you will be ableto lift at a sufficient intensity to engage your heart and lungs for15 minutes or more. This is the second stage of Fitness4x4training – simultaneous cardio and muscle conditioning – and it

is at this point that it will be important to monitor your heart rate.

In the absence of a heart rate monitor, it is possible to measureyour heart rate manually. However this will require stopping yourworkout or simply measuring at the end of your workout becauseit is very difficult to accurately measure heart rate manually whileyou are active.

How to measure Heart Rate Manually

• Find your either your radial pulse (at the wrist) or your

carotid artery pulse (either side of your windpipe),depending on which one is stronger and easier to find.• Count the number of pulses (heart beats) in six seconds.• Multiply this figure by 10, to find out your heart rate in

beats per minute.




131

SSqq u uaatt GG u uiiddeelliinneess Perhaps the simplest and most complete of all lower bodyexercises, the squat is the principle lower body exercise used inFitness4x4. It is also the exercise used to evaluate lower bodyEnergy Output Capacity. The reasons we use the squat are quite

simple:-

1. The squat is a natural human movement. People havebeen squatting for centuries! Every time you sit downand stand up, you are squatting, because this is amovement the body was designed to perform. This ishow we know it is safe.

2. The full squat involves almost every muscle of thelower body, so for muscular conditioning it is highlyeffective.

3. The squat is a very high Energy Output exercise,

therefore also very high on the Fitness4x4 hierarchy ofexercises.

The Safety Paradox

Although squats are generally accepted to be a perfectly safeand effective lower body exercise, when it comes to highrepetition squatting, concerns about the knees often arise. Oneof the most common statements made with regard to the highnumber of squats I practice is,

“Surely it is bad for the knees to do so many squats.”

In fifteen years of regular high rep squatting, I have never hadany kind of knee problem. In fact, before I began regularsquatting my knees were weak and problematic, yet since




132

beginning regular high rep squatting after the age of 35, they arestronger than ever in my life. I recall being in my early thirtieswhen a young fitness trainer informed me that the amount ofsquats I was performing (approximately 300 in one go) wasdangerous. I replied that to the contrary I found squats to be verysafe and very effective. The young instructor, who ironicallyhappened to be wearing knee supports, with a shake of her head

said to me,

“You may be okay now, but in ten years time if you keepdoing what you’re doing, your knees are going to betotally shot!”

About twenty years have passed since this young girl’s warning,and I have probably performed well over a million free squatssince that day! I no longer perform only 300 squats at a time, butoften 1000. My knees have never felt stronger!

The reason really is quite simple. If a movement is safe to beperformed ten times, then logically it must be safe to beperformed one thousand times, providing the body has reachedsuch a high rep count gradually. Strangely enough many peopleassume that a safe movement somehow becomes unsafe after acertain number of repetitions. This is illogical and is simply notthe case. To find an example to support this you simply have toconsider a movement such as flexion and extension of the ankle

joint – walking! When we walk, the ankle joint performsthousands of repetitions, carrying the entire weight of the body!Have you ever heard it suggested that to take fifty steps is okay,but to take one thousand steps is dangerous? Of course not!Simply because if one step is safe, then one-thousand stepsperformed in the same way must also be safe.

If your technique is correct on the very first repetition, and doesnot alter, then it will still be safe one hundred, five hundred oreven a thousand repetitions later. The human body is not a




133

machine that rusts or wears out with use. On the contrary thehuman body thrives on good use and adapts to become strongerand more capable the more you demand from it.

However if your squat technique is incorrect, then whether youperform ten squats or one thousand squats, they may bepotentially damaging. Similarly if your technique alters as you

fatigue, then your squats may become damaging to your knees,but this will not be as a result of high repetitions, but as a resultof lack of conditioning or concentration.

It is therefore important to know how to squat correctly. Followthe guidelines on page 48.

N.BIn this book I will only deal with the free squat and not theweighted squat. A weighted squat will produce a greater energyoutput, but is a progression that should only be made when a

person has mastered the free squat. The weighted squatrequires a slightly more complex and refined technique than thefree squat.




134

TThhee ““DDrraag g aann CChhaalllleenng g ee”” The real exposure of Fitness4x4 to the general public began withthe introduction of the Dragan Challenge. The first high-profilechallenge was sponsored by GreenFoods Corporation and tookplace at the Expo West Convention 2000 in Las Vegas. The

show was a success and numerous GreenFoods Challengeswere subsequently staged across the U.S. and Canada, thebiggest of which was at the Arnold Fitness Expo in Ohio, inwhich Physical Magazine put up a $10,000 prize for anyone whocould outlift me. Perhaps as many as one thousand individualshave competed in these contests, often in teams of 3, 5 or even10 people in an attempt to snatch the prize. . In five years ofhundreds of contests I have never lost, and never had to pull outof a contest due to injury or illness. Perhaps there is a bit of luckinvolved, but I firmly believe that the large part of it is because ofthe level of fitness I have acquired from Fitness4x4.




135

FFrreeqq u ueennttll y y A A sskkeedd QQ u ueessttiioonnss

One of the aspects of my work is to travel around the UnitedStates and other countries to give educational seminars aboutFitness4x4. When I propose my system as the most effectiveform of workout, I usually come up against objections from

people who are already enthusiastic about one sport or another.Quite often, it is the same questions and concerns that areraised in the seminars and so I have listed some of the mostfrequent remarks below. Perhaps they will address some of yourinitial concerns:

1. What’s in it for me? What will I get out of applyingFitness4x4? What concrete benefits can I expect in mylife?

This book is meant to help everyone to shift his/her angle of

perception of exercise. Certain facts stated in the booklet,such as the upper-body vs. lower-body energy imbalance,are true for most people. The other fact is that most peopleexercise well below their true fitness capacity andconsequently get modest results at a relatively large timeinvestment. Being aware of those two very important issueswill make you change your approach to training and help youincrease your EO capacity, whilst minimizing your timeinvestment. An example of this is a 44-year old man whosaw one of my contests, got inspired and made anastonishing increase in his free-squats routine, from 130

squats to 1,000 squats per workout, within one year. Hisupper-body performance level improved from 40 to 250continuous push-ups, also in the space of only one year oftwice-weekly training. What triggered this 44-year-old man’sincredible improvement was the new realization of his truephysical capacity, which happened as a result of applying the




136

principles of Fitness4x4. Besides that, hardly anything else inhis life was different, including his diet.

2. I already do a lot of physical activity. I am fit and healthy.I don’t need Fitness4x4, do I?

Fitness4x4 is a training method that can be applied to any

exercise program. If you state that you are already fit andhealthy, that is probably so. The questions to be answeredare the following:

• How fit is your upper-body (how much energy can it exertin 1 hour)?

• How fit is your lower-body (how much energy can it exertin 1 hour)?

• How much time of your week do you invest to keep yourpresent physical condition?

• Do you agree that total fitness can only be achieved whenboth the upper and lower-body are equally fit?

The answers to these questions will lead you to conclusionsabout the effectiveness of your existing training routine, itstime efficiency and whether or not you need Fitness4x4. Whatever you feel is right, is right (for you). There are manywho, when confronted by the undeniable fact of theimbalance of their upper and lower-body, choose to turn ablind eye to that fact, deeming it irrelevant to their overallfitness. It is the choice of every individual to allow his or her

upper-body to develop its full fitness potential or to leave itunder-developed.

3. I do rowing, so my upper-body fitness is already verygood.




137

Rowing is undeniably a total fitness exercise, since itengages the entire body. If you are a devoted rower and youdo it properly, with sufficient intensity and duration, then youare already practicing Fitness4x4. Still, dumbbell lifts andfreestanding squats (the main exercises in Fitness4x4) willallow you to pursue separately the development of the

maximum energy capacity of the upper or lower-body.Furthermore, you can precisely determine the EO capacity ofeither part of your body (e.g. upper-body EO=750,000 andlower-body EO=1,100,000) and compare them with eachother (e.g. upper-body EO-73% of lower-body EO).

Last, but not least, a pair of dumbbells is much less bulky andfar cheaper than any rowing machine and certainly longerlasting!

4. I am already improving my cardio fitness through other

methods, and I do weight training for my upper body –why do I need Fitness4x4?

There are many examples of people who are verycardiovascular fit, and also in great muscular condition in theupper body through weight training / bodybuilding. Of courseone cannot look at such a person and say “you needFitness4x4 to get in shape!”

But that does not mean that Fitness4x4 could notdramatically improve this person’s training, and potentiallyreduce their time investment in training. Furthermore, astrong upper body is not necessarily a fit upper body!

When it comes to comparing various fitness methods, it isbest to simplify things with the following four questions:




138

1. Is your current training method providing you fitnessand muscular development for the upper and lowerbody?

2. Is your current training method causing you injuries (i.estress injuries from impact)?

3. How much time are you having to invest in yourtraining method to maintain/improve your current

condition?

Question three is probably the most crucial question and is whatputs Fitness4x4 above most other methods. There are manyexamples of people who are very fit and look fantastic – but howmany of these people can afford to train only 3hours per week tomaintain their condition? Fitness4x4 allows a person to train atan intensity difficult to match in other methods, and it is thisintensity that allows the potential for minimal time investment andmaximum results!

5. I do rock-climbing. It’s the most complete form ofexercise.

Rock-climbing is without doubt a great muscle-conditioningexercise and one of the most complete forms of exercising,but it does not necessarily condition your cardiovascularsystem. In the instances when the climber combines intensehiking with rock-climbing, then both the muscular-system andthe cardiovascular-system are conditioned. However, youhave to consider the following:

• Rock-climbing and hiking require considerable timeinvestment and space.

• Rock-climbing is impractical and very difficult foroverweight individuals (the weight of the body demandsproportionately strong hands to support it during climbing.Therefore hand-strength is a ‘bottleneck’, meaning that




139

however strong and capable the rest of your body mightbe, the ability of your hands to hold onto the rocks isultimately your limiting factor).

• Only individuals of a certain body-type have the privilegeto fully reap the benefits of rock-climbing.

• Most people do not have the environmental conditions forrock-climbing.

• Unlike Fitness4x4, which is a completely structured formof exercise (the exercises and intensity of every sessionare regulated), rock-climbing is always improvised andwith variable and unpredictable EO.

6. What about Tae Bo?

Fitness4x4 is about maximum, measurable energy-outputand about the balance between the fitness levels of the upperand lower-body. As mentioned in answer #3 above, inFitness4x4 you don’t have to guess or subjectively evaluatethe effectiveness of your training (e.g. “it was really hard”;“I’m totally exhausted”, etc.). Instead, you precisely calculatethe energy used in your upper-body training session or yourlower-body training session, separately. This allows you toassess the upper-lower-body energy balance. It also givesyou a firm indication of your fitness and allows you toaccurately monitor your progress.

7. I’m a marathon runner. Why would I want to develop myupper-body – it might slow me down?

It is very important to decide for yourself which of thefollowing two groups you belong to:

1. Competitive career runner

2. Running-for-fitness runner




140

If you happen to be a career runner, you probably invest a lotof time and energy in your running routines and have verylittle extra time and energy to allocate to other forms oftraining, including Fitness4x4. But, if you run for fitness, thenFitness4x4 can do a lot for you and you should learn about it.I suggest you cut your running time in half and invest theother half into Fitness4x4 exercising, which will bring your

body into balance. You might be surprised to find that evenwith your training time cut in half, your running ability will beunchanged or even improved.

7. My doctor told me that swimming was the best all-roundform of exercise.

Swimming is a very good form of exercise. But we all knowthat there’s swimming, and there’s swimming! Most peopleswim at insufficient intensity and are under the falseimpression that they are “getting in shape.” Many of them aredoing little more than merely floating in the water whilst gently

moving their arms and legs, and still consider it to be aworkout.

Have you ever watched a water-polo game? Well, thoseguys are really swimming and achieving very high EO. Thatkind of swimming is probably the best and the most completeupper-body exercise. But, when it comes to the legs, noswimming exercise can compare to freestanding squats,cycling, hill power-walking, etc.

You must keep in mind what I said earlier: there’s

SWIMMING, and there’s swimming. Please tell this to yourdoctor!

8. How will vertical lifting improve my abs?

The “vertical training” used in Fitness4x4 is an excellent ab-firming exercise. In the past few years I have done very few




141

sit ups or other stomach exercises, and yet my abs today areas firm as you see them on the front page of this book. Thesecret lies in the ratio between the weight of the dumbbellsyou lift and your lean body weight. E.g. (10 lb dumbbellweight) divided by (100 lb lean body weight) = 0.1. Thegreater this ratio, the greater the effect on the abdominals.You might find this claim unconvincing, but if you ask any

structural engineer about the forces that act in the waist areawhen a heavy dumbbell is held in an overhead position, he orshe will tell you that the waist area must be well reinforced toallow the structure (your body) to stand whilst the heavyobject is suspended above, at the furthest point from thecenter of the structure.

9. I heard that you recommend squats as a lower-bodyexercise. I have injured knees and a bad back. Whatshould I do?

Squats are the best leg exercise. Freestanding squats aremuch more productive (in terms of the total EO) and muchsafer for your knees and lower-back than squats withweights. A Physician or Physiotherapist should deal with anyinjuries or physical disabilities. Fitness4x4 training can beapplied to the healthy areas of the body, whilst the injuredparts are being healed.

10. My aerobics class uses lots of energy and we use upperand lower-body. That’s enough, right?

Countless times I have heard people describing theiraerobics class as “very intense,” “very demanding,” “highenergy,” etc. But I have never herd someone actuallyquantifying the energy or the intensity of his or her class.Why? Because nobody can! Nobody has any idea how hardtheir class is objectively – on the EO scale. Let me give youone example:




142

If a person weighing 150 lbs hikes up a hill to an elevation of1000 ft (12,000 inches) from where he started and it took himone hour, I can evaluate the EO of his hike as follows:

EO = weight x height = 150 x 12,000 = 1,800,000 units

Now I can compare his hike EO with either my Vertical Liftingsession or my free squatting session and get an objectiveidea of how hard and demanding that hike was. But if he justsaid that he went for an hour of intense hiking, I would havenothing to evaluate the energy used in that hike and form anobjective conclusion about its effectiveness.

11. I’m a woman and I’m worried that if I start liftingdumbbells I’ll get muscular arms.

Fitness4x4 does not build bulky arms or shoulders. A

woman building large muscles from Fitness4x4 is anextremely unlikely scenario. In fact, even young men whocan build bigger muscles more easily than any other sectionof the population, will not build large muscles usingFitness4x4 alone. This is because there are a largenumber of reps and lots of energy exerted in the Fitness4x4workout – such training is not suitable for building the sizeof the muscle, but rather its strength and endurance. Yourmuscles will certainly firm up and will increase their energycapacity several times but not their size.

12. I practice “Power Yoga.” It is very demanding physically. Why would I need Fitness4x4?

In one of my previous answers I stated that the Fitness4x4workout is a precisely structured exercise routine and theEO of each session is calculable. When I finish myFitness4x4 session I can tell you, for example, that my EO




143

was 1 million units, based on the total weight I lifted and thedistance to which it was lifted. Six months later my EO might increase to 1,200,000, meaning that my fitness levelimproved 20%. In Fitness4x4 you are always conscious ofyour EO capacity, and you know how much that isnumerically – you don’t describe your workouts in vagueand subjective terms such as very hard, really effective,

exhausting, etc.

Could you tell me numerically, how hard is your PowerYoga class?

13. For me nothing compares to a good run! Fitness4x4doesn’t get me out of breath like running, so I feel likeI’d get fitter running. Is this wrong?

This is a very common statement among individuals whoare accustomed to a particular mode of cardiovascular

exercise such as jogging or cycling. The first thing tounderstand is that often the above statement is true!However, the reason it is true that you might get a tougherworkout running or cycling is not due to Fitness4x4 being aninferior method – rather it is due to the following two things:-

1. Your intensity during the 4x4 workout may beinsufficient. For instance changing the weight of yourdumbbell by even just a few pounds will dramaticallyincrease the intensity of the exercise.

2. Lack of upper body fitness capacity! Until you developyour upper body fitness capacity, your upper body willbe unable to give you a tough workout. If you increaseyour dumbbell weight you will find that your muscles failbefore you’ve had a chance to even break a sweat. Butthen when you take a dumbbell weight that you cansustain for 15 minutes, now you find that because it is solight your heart rate is not elevated sufficiently! This is




145

IInn CClloossiinng g …… Congratulations on having made it to this point in the book. Ihope that your eyes have been opened and you have beeninspired to join me on the lifelong path towards ultimate vitality.

Remember that this book is only an introduction, intended to giveyou a new perspective and to get you started in the rightdirection. The Fitness4x4 concept is simple, yet the theory isdeep and complex. It is not expected that you understand it fullyon your first reading. Much of the theory will only be fullyilluminated by your physical experience of putting the principlesinto practice. A purely academic understanding of this conceptwould only be a shadow of the profound understanding that youwill gain from applying the principles to your daily life.

You may already be asking “What next? Where do I go from

here?” On the following pages are some ways to further yourprogress and understanding. If you have truly benefited fromFitness4x4, let other people know --- share your newfoundunderstanding, it may help someone else too. And tell us aboutyour progress – we want to know.

I wish you every success and the very best of health,

Dragan




146

FFeeeeddbbaacckk W W ee aarree iinntteerreesstteedd iinn y yoo u urr ffeeeeddbbaacckk.. N N oo w w tthhaatt y yoo u u hhaa v v ee rreeaadd tthhee bbooookk aanndd aapppplliieedd tthhee pprriinncciipplleess ttoo y yoo u urr ttrraaiinniinng g ,, w w ee w w oo u ulldd lliikkee ttoo hheeaarr aabboo u utt y yoo u urr

pprroog g rreessss.. PPlleeaassee sseenndd u uss aann eemmaaiill aanndd lleett u uss kknnoo w w ::

• How has this book helped you?• Have you been able to apply the principles in your life?• How has your understanding changed as a result of reading this

book?• Have you noticed any physical improvements?• Has your training / lifestyle changed as a result of reading the

book?• Are you unclear about any particular sections?

• Any other comments.

Please send your comments to:

[email protected].

We regret that we cannot guarantee an individual reply to your message, but all feedback is carefully considered. Thebest items of feedback may be selected for posting on the

fitness4x4.com website, with a response from Dragan. Wewill include the name and location of the sender (e.g. JohnDoe, Los Angeles), unless you specifically ask us not to in your message.




147

QQ u ueessttiioonnss IItt iiss lliikkeell y y tthhaatt y yoo u u hhaa v v ee mmaann y y pprreessssiinng g qq u ueessttiioonnss aabboo u utt tthhee bbooookk aanndd aabboo u utt FFiittnneessss 4 4x x 4 4 ttrraaiinniinng g .. IIff y yoo u u w w oo u ulldd lliikkee ttoo aaddddrreessss aa qq u ueessttiioonn ttoo FFiittnneessss 4 4x x 4 4 ffoo u unnddeerr DDrraag g aann,, pplleeaassee sseenndd iitt bb y y eemmaaiill ttoo::--

qq u ueessttiioonnss@@ffiittnneessss 4 4x x 4 4..ccoomm

W W ee ccaannnnoott g g u uaarraanntteeee iinnddii v v iidd u uaall rreessppoonnsseess ttoo eemmaaiill qq u ueerriieess,, bb u utt aa sseelleeccttiioonn ooff qq u ueessttiioonnss w w iillll bbee ppoosstteedd oonn tthhee w w eebbssiittee aanndd aannss w w eerreedd ppeerrssoonnaallll y y bb y y DDrraag g aann.. PPlleeaassee lleett u uss kknnoo w w iiff y yoo u u pprreeffeerr y yoo u urr nnaammee nnoott ttoo bbee mmeennttiioonneedd oonn tthhee w w eebbssiittee iinn tthhee ee v v eenntt tthhaatt y yoo u urr qq u ueessttiioonn iiss sseelleecctteedd ffoorr ppoossttiinng g ..




148

GGooiinng g FF u urrtthheerr ……....

When you have digested the information in this booklet andstarted applying it to your training, you will almost certainly findthat lots of questions will arise about this new method of training.This booklet is only intended as an introduction to the principlesof Fitness4x4 and not to cover every aspect of the program. In

order to gain a more comprehensive grasp of Fitness4x4, utilizethe following resources:

CCoonnss u ullttaattiioonn The best way to truly refine your understanding of Fitness4x4 isto receive private consultations with Dragan, the originator of theprogram, either in person or by telephone. For pricing, locationsand availability, send an email to

[email protected]

A A dd v v aanncceedd 4 4x x 4 4 TTrraaiinniinng g PPrroog g rraammss The original 4x4 workout known as the ‘Power Hour’ is soon tobe released on DVD / video. If you would like to be placed on thewaiting list to purchase a copy, please send an email to

[email protected]

.




149

PPeerrssoonnaall SSttaattss PPaag g ee

NAME

AGE SEX

BodyWeight (lb)

SquatWeight (lb)

(Bodyweight minus 10%)

Vertical LiftROM*

Squat ROM*

inches

RestingHeart Rate

Max HeartRate

(220-age)

Training

Zone

(70%-90%)

___

*ROM = Range of Movement




PPrroog g rreessss CChhaarrtt

Workout Exercise Duration Weight Range Reps EO

Example: Vertical lifts 10mins 20 lbs 50inch 100 100,000 units1

2

3

4

5

Week 1Date:(_/_/__)

6Weekly total - Energy Output:

1

2

3

4

5

Week 2

6

Weekly total - Energy Output:1

2

3

4

5

Week 3

6

Weekly total - Energy Output:1

2

3

4

5

Week 4

6Weekly total - Energy Output:

12

3

4

5

Week 5

dragan radovic - fitness 4x4 - the way of dragan.pdf

Documents