By: Brad Pilon

the eliminationWORKOUT

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Beforeyoubeginanyphysicalfitnessprogram,pleaseconsultadoctororqualifiedhealthcarepractitioner.

Thisbookmaynotbereproducedorrecordedinanyformwithoutthewrittenpermissionfromtheauthor.

Copyright2009byBradPilon.Allrightsreserved.

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TheEliminationExperiment

Introduction

Thismanualwasdesignedtobetheanswertothequestion“HowdoesBradPilonworkout?”

It’sanoddquestion,andonethatIneverreallythoughtpeoplewouldeverask.But,asEatStopEatstartedtogrowinpopularity,moreandmorepeoplebecamecuriousabouthowIworkout.

SpecialNote:Iusethewords“train”and“workout”interchangeably,soifyouseetheword“train”inthefollowingpagesitreallyjustmeans“workout”

So,toanswerthisquestionashonestlyasIcan‐Itrainaseffectively(andaslittle)aspossible.

Now,beforeyoustartaskingmequestionsaboutMikeMentzerorDorianYatesletmebeupfrontwithyou–ThishasnothingtodowithHighIntensityTraining,HeavyDutyTraining,DoggcrappTrainingoranyofthatotherstuff.It’ssimplyanefforttotrainaswiselyaspossible.

Wisdomisthecombinationofageandexperience.Itistheknowledgeneededtoliveagoodlife.And,inmyopinionwisdomiswhatseparatespeoplewhogotothegymtogetresultsfromthosewhogotothegymsimplyforthesakeofgoingtothegym.

Ihavemadeaconsciousdecisionnottolivemylifechainedtothegym,ortoaconsistentobsessive‐compulsiveurgetoworkoutsimplyforthesakeofworkingout.

IWILLNOTgetpulledintothelatest‘howIshouldtrain’fad,orthelatestexercisethatI‘absolutelymusttry’.

Toputitbluntly,mydaysofbeinganexercisegroupieareover.

JustasIhavesaidNOtoObsessiveCompulsiveEating,IhavealsosaidNOtoObsessiveCompulsiveExercising.

Tobehonest,ittookmealongtimetocometothisdecision.

Ifyouareanythinglikeme,thenyour‘fitnesslife’hasprobablyundergonethefollowingevolution.

Youstartedoffasarookie(justlikeme),cluelesstowhatyouweresupposedtodointhegymandbelievinganythingthatanyonetoldyou.Then,youwenton‐line,readbooks,askedexpertsandbecameanintelligenttrainer.Youweretheequivalentofateenager…whenitcametoworkingout…youknew‘Everything’.

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Afteryearsofbeinganintelligenttraineryoubecameanexperiencedtrainer…startingtounderstandwhatdoesanddoesn’tworkforyou.YoustartedtoseethroughtheB.S.andrealizedthatnothing,notasupplementoraspecialwayoftrainingwilleverreplaceconsistenthardwork.

Ispentalmosttwentyyearsgoingthroughthisexactevolution,andjustrecentlyIacceptedthefactthattherewasonelaststepIneededtotake.Becomingexperiencedandintelligentinmyapproachtoworkingoutwasn’tenough,IneededtobecomeWISE.

Thislaststepwasvery,verydifficultanditforcedmetomovewayoutsideofmycomfortzone.However,beingforcedoutsideofyourcomfortzoneisalmostalwaysagoodthing.Inmyopinion,youwillneverseesuccessunlessyoumoveoutsideofyourcomfortzone.

I’vemovedoutsideofmycomfortzonethreetimesinmylife,andeachtime,theresulthasbeensuccess.

ThefirsttimewaswhenIwasinmythirdyearatuniversity.Backthenmygoalwastobenchpress300pounds.BothmyworkoutpartnerandIweremid‐200poundbenchersand300poundsseemedlike‘theultimatebenchpressgoal’.

Bytheendofmy3rdyearIwasbenching280pounds.Itwasn’t300,butIthoughtitwasprettydarngood.Afterall,inmygroupoffriends,Iwasoneofthetopbenchers.

ThatsummerIdecidedtostayatUniversityandtakesomeextracourses.

IcanrememberthefirstdayIwenttothegymduringthesummersemester‐ItwasaCOMPLETELYdifferencecrowdofpeoplewhowereworkingout.

Myusualcrewwasnotthere,insteadthegymwasalmostempty,exceptfor4or5guyswhowereALOTbiggerandALOTstrongerthanme.

Adam,Steve,JohnandBigJeremywereall50or60poundsheavierthanme,andtheyALLbenchedpressedinthehigh300’s.

AtthispointIhad2options:

1)Stayinmycomfortzone;workoutbymyselfandtrytohit300poundsonthebench.

2)Moveoutofmycomfortzone;starttrainingwiththebigboys,andacceptthefactthat300poundswasnolongeranacceptablegoal.

Ipickedthelater.Itwasuncomfortable.Actually,that’snottrue.ItwasdarnrightSCARY.

ButI’mgladIdidit.

Bymovingoutsideofmycomfortzone300poundswasnolongeramentalblock,andbytheendofAugustIwasbench‐pressing355poundsforsetsof2.

55poundsmorethanwhatIpreviouslythoughtwasthe‘perfect’BenchPress.

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ThiswasthefirsttimeIreapedtherewardsofmovingoutofmycomfortzone.ThesecondtimewaswhenIwalkedawayfrommycareerinthesupplementindustry.Ihadagreatjob,agreattitle,amassiveoffice,financialstability,goodco‐workers,agreatstaff,eventhecommutewasn’ttoobad.ButdeepdownIknewitwasn’twhereIwasmeanttobe.

ImovedoutofmycomfortzonethedayIresigned.Andwhilethisisn’taragstorichesstory,nowI’mdoingsomethingIlove.Andthiswouldn’thavebeenpossibleifIdidn’tmoveoutsideofmycomfortzone.

ThethirdtimeImovedoutsideofmycomfortzonewaswhenIconductedtheexperimentIamabouttodescribetoyouinthismanual.Oddly,itwasthisexperimentthatwasthemostdifficult,becauseitchallengedmyENTIREbeliefsystem–AndthisisexactlywhatIamgoingtoaskyoutodo.

Iamgoingtoaskyoutomakea12‐weekcommitmenttomoveoutsideofyourcomfortzoneanddothethingsYOUneedtodotobecomesuccessful.

HereisTHEBESTPIECEOFADVICEIhaveeverbeengiven:

“Ifyouwanttobesuccessfulyouhavetodothethingsthatunsuccessfulpeoplearen’twillingtodo.”

HereisthesecondbestpieceofadviceIhaveeverbeengiven:

“TherearethingsinyourlifethatyoudooutofhabitorbecauseyouTHINKyoushoulddothem.Ifyouaren’tbenefitinginanywayfromthesethings,youneedtoeliminatethem.”

ItwasthisadvicethatdrovemetoconducttheexperimentthathasshapedthewayIworkouttoday.

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AGoal‐DrivenTrainingPhilosophy

Thephilosophybehindmyapproachtoworkingoutissimple:IwanttomaintainorbuildmusclewhilelosingfatandIwanttoreachthisgoalasefficientlyandeffectivelyaspossible.

ThereareanumberoftruthsthatIhadtoacceptinordertoreallyfocusonthisgoal,andsincethismanualiswrittenforpeoplewhowanttobecomegoaldrivenandreachtheirgoalsaseasilyaspossibleitonlymakessensethatIsharethesetruthswithyou.

Firstly,mostlikelywearebothpassedtheagewherewecanbecomeaprofessionalathlete.Ourtimetomakemultiplemillionsofdollarsbyplayingasporthaspast.Consideringmydraftyeartobecomeaprofessionalhockeyplayerwas1995,Ireallydon’tseeaneedformetodedicatemylifetosports‐specifictrainingtobecomebetterathockey.

Iknowathletictrainingisverypopularrightnow–butnomatterhowmanycelebritytrainerstrytoconvincemethatINEEDtotrainlikeanathlete,thefactremainsthatathletictrainingisreallyonlygreatforathletes…ThisissimplynotanidealuseofmytimeanddoesNOTmovemeclosertomyPERSONALgoalsasquicklyasIwant.Thesamegoesforpowerlifting.

IfyouareapowerlifterthenbydefinitionyouCOMPETEinpowerlifting.Itisyoursport.Andsinceitisyoursport,theextremewearandtearyouputyourbodythroughisworthwhile.However,Ifyoudonotcompeteinpowerliftingthenplease…please…takeiteasyonyourbody.

I’vecompetedinpowerliftingONCE.WhenIwas23.Thiswasoveradecadeago.So,whilethebenchpress,deadliftandsquatareallextremelyusefulexercises,mygoalistobeabletoliftweightandlookgoodfortherestofmylife(oratleastaslongaspossible).Atornpec,mangledrotatorcuffsandherniateddiscstendtogetinthewayofthisgoal.

Thebottomline–AsmuchasIlovetheselifts,OVERUSINGthemdoesnotmovemeclosertoMYSPECIFICGOAL.Thebigliftsareincrediblyeffectiveatbuildingmuscleandstrengthwhenusedproperly,andcanbeincrediblydestructivewhenusedimproperlyandabused.

Whilesomepowerliftersdofollowaroutinewheretheybench,squatanddeadliftalmosteveryday,forourgoalofbuildinglarger,strongermuscleswhilelosingbodyfat,wemustusetheseexercisesinthewaythatbestsuitsourgoal.Inotherwords,wewanttogetthemost‘bangforourbuck’WITHOUTinjuringourselves.

Thelasttruthwasthehardestoneformetoaccept;thefactthatmusclebuildingisapainfullyslowprocess,especiallyatmycurrentageandadvancedleveloftrainingexperience,andoutsideoftakinganabolicsteroids(whichissimplynotanoptionforme)thereisnotmuchIcandotospeedupthisprocess.

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Whatyouneedtoknow1–TheTwoTypesofMuscleGrowth

IfyouarereadingthisreportthenI’mgoingtomaketheassumptionthatyouareinterestedineitherbuildingmuscleoratleastmaintainingthemuscleyoualreadyhavewhilealsolosingasmuchbodyfataspossible.

Withthisinmind,itisimportantforyoutoknowthatthereareactuallytwodifferenttypesofmusclegrowth.

1)JuvenileMuscleGrowth

2)WorkInducedMuscleGrowth

Itisthislittleknownfactthatallowspeopletotellyoutheirsuccessstoriesofhowtheyputonthirtypoundsofmuscleusingtheir‘patented’workoutprogram.

Uponcloserinspectionyouwillfindthatinmostofthe‘before’picturesthesepeoplearealmostalwaysteenagers,17or18yearsold,andinthe‘after’picturestheyareintheirearlytwenties.

Themagicliesinthefactthat,forabriefperiodofyourlife,thesetwotypesofmusclegrowthactuallyoverlap.

JuvenileMuscleGrowth

Whenyouareyoungyourbodyisundergoingatypeofgrowthcalled‘juvenilegrowth’.Yourmusclesaregrowingatanunparalleledratewhileyourbodygrowsbothinheightandmaturity.

Itisthistypeofmusclegrowththatisverysensitivetonutrientstatus,specificallycalorieandproteinintake.

Thisiswhypoorlyfedchildrentendtobesmallerthannormallyfedchildren.Thisisalsowhyre‐feedingagroupofpoorlyfedchildrenwillquicklyreturnthemtonormalrangesofmusclemass.

Juvenilegrowthcontinuesuntilyou’vereachedfullskeletalmaturity(whenyourbonesfuseandstopgrowing),thistypicallyhappenswhenyou’reayoungadultinyourearlytwenties.

Onceyouhavereachedyourfullmaturesize,thishigh‐speednutrientdependentgrowthcomesscreechingtoahalt.Inotherwords,youaresimplydonegrowing.

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WorkInducedMuscleGrowth

Workinducedgrowthisthesecondtypeofmusclegrowth.Thistypeofmusclegrowthiscausedbyplacing‘mechanicalstress’(suchasliftingweights)onyourmuscles.

TheexplanationbehindWorkInducedMuscleGrowthisasfollows:Asyoustressyourmusclesandchallengethembymakingthemcontractagainstsomeformofresistance,theyrespondbyadaptingtobecomestrongerandlarger.Workinducedmusclegrowthismuchslowerthanjuvenilemusclegrowthandnutrientstatus(what,orhowmuchyoueat)hasfarlessinfluenceoverthistypeofgrowth.

Inotherwords,onceyouareafullgrownadult,itistheworkyoudointhegymthatdetermineshowmuchmoreyourmuscleswillgrow!(notsomemagicaldiet).Infact,withtheproperamountofwork,humanmusclescanmaintainorevenincreaseinsizeduringextendedperiodsofverylowcalorieandmoderateproteindiets(formoreinformationonthisseewww.EatStopEat.com)

WhyYouGrewSoQuicklyWhenYouWereYounger

Afterpuberty,whensexsteroidslikeTestosteroneareattheirhighest,thehumanbodyisinauniquestatewhenworkinducedANDjuvenilegrowthhappenatthesametime.Thistypicallyhappensintheearlytomidtwenties.

Thisiswhyyoung(18‐25yearold)menwithlittleornotrainingexperiencearealwaystheoneswhoseethemostimpressiveweightgainresultsinclinicalresearchtrials(andIsuspectthisisalsothereasonwhythisisthetypeofpersonwhoisalwaysaskedtotakepartinmusclebuildingresearchstudies).

Ithinkthisoverlappingeffectofjuvenileandworkinducedmusclegrowthisthereasontoday’sworkoutadviceconfusessomanyofus,includingme.Theideaoftraining6daysaweek,whileeatinghighamountsofcaloriesandhighproteinmayhaveworkedgreatwhenwewere21,butnotanymore.

Thecoldhardtruthisthatifyouareolderthan30oryou’vebeentrainingformorethan10yearsyourdaysofgainingfifteenpoundsofmuscleoverasummerarelonggone.Proteinandcalorieshaveaminimal,almostundetectableeffectonourmusclegrowth.

Foradvancedtrainers,weareleftwithnothingbuthardworkandproperrecoverytostimulateourmusclestogrow,andevenwhentheydogrow,theyaregoingtogrowveryslowly.

Becauseofthesefactswemustslightlyalterourgoal.Wecannolongersimplyhavethegoalofbuildingmuscle.WemustnowhavethegoalofprogressivelygainingasmallamountofmuscleintheareasofourbodiesthatmaketheMOSTDIFFERENCE.Forustheoldmantraof“Eat,Train,Grow”simplydoesnotapplyanymore.

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TheSpecificsofWorkInducedGrowth

Thereare3majorcomponentstoworkinducedgrowth:

1)Stress/Intensity–Mostcommonlyreferringtohowmuchweightyouarelifting,ormorespecificallyhowmuchforceisbeingappliedtoeachcontraction.

2)Volume–Referringtohowmuchworkyoudoinagiventime.Youwillmostlikelytrackyourvolumebyrepsxsets.Forexample1setof10repsistwiceasmuchvolumeas1setof5reps.

3)Frequency–Howoftenyouworkout,usuallythisisbestthoughtofashowmanytimesyouworkoutperweek.Forexampleifyouworkouttwotimesperweek,youwouldsaythatyou’refrequencyistwiceaweek.

Therearealsoexternalfactorssuchasconditioningandrecoverythatplayalargeroleinourabilitytomanagetheamountofstress,volume,orfrequencythatwecanplaceonourmusclesbeforetheysimplybreakdown.

Andhereinliesthephilosophybehindthisapproachtofitness–wewanttoapplytheminimumamountofstress,volume,andfrequencynecessarytomakeourmusclesgrow.

Now,thisisNOTaprogramthatpromotesdoinglessforthesakeofdoingless.Ourultimategoalwithourworkoutsistobuildormaintainourmusclemass.WejustwanttofindtheRIGHTamountofworkneededtoreachthisgoal.

If,throughtrialanderror,youdiscoverthatfivedaysofworkingouteveryweek,with20setsperworkoutisyourminimum,thensobeit.Theimportantthingisyounowknowwhatyourminimumis.Thereisnowheretogofromherebutup.

Andthisiswhatwearestrivingfor:Afundamentalbaselinetowhichwecanaddthenecessarycomponentof“more”.

Progressisalwaysmeasuredbytheabilitytodoslightlymorethanbefore.Butforweighttrainingweneedtoknowtheminimumaswell.Otherwise,wecanveryquicklybecometheobsessive‐compulsiveexerciserwhodoeskettlebellworkoutsinthemorning,bodyweightcircuitsintheafternoon,withpower‐liftingstyleworkouts2‐3timeperweekwithsomeOlympicliftingthrowninforfun.

AsIsaidintheintroduction,mygoalisnottolivemylifeinthegym.NordoIwanttobetheworld’sgreatestkettlebellthrowerorOlympiclifter.Isimplywantto(asIhavestatedmultipletimesbynow)buildormaintainmymusclemasswhilelosingasmuchbodyfatas

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possible,andIwanttodothiswithaslittleworkaspossible.Or,morepreciselyIwanttodotheexactamountofworknecessary.Nomore,noless.

IamgoingtoshowyouasimpleandeffectivewaytomeasureandcalculatethisEXACTamount.Notaroughestimate,notsomeoneelse’sanswer,butyourownuniqueanswertothequestion“Howoften,andwithwhatamountofvolume,andweightdoIneedtoworkoutinordertomaintainmycurrentmusclemass?”

Asanadvancedlifter,youabsolutelymustknowtheanswertothisquestionifyouwanttocontinuetomakeprogresswithyourliftingandyourgoalofbuildingormaintainingyourmusclemasswhilelosingbodyfat.

Withoutknowingthisansweryouaresimplygoingtothegymforthesakeofgoingtothegym.

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Whatyouneedtoknow2–TherearenoMagicfatburningexercises.

It’scompletelytruethatactivityburnscalories,andthatsomeexercisesburnmorecaloriesthanothers,butthetruthis(astheoldclichégoes)youcan’toutexerciseabaddiet.

Exercisingtolosefatisafutilepracticeforacoupleofreasons.Firstandforemostitisnotnearlyaseffectiveasit’smadeouttobe.

Usingrunningasanexample,formeto‘burn’andextra500CalorieseverydayIwouldhavetorun(orwalk)roughly7kilometers(alittleunder4.5miles)EVERY.SINGLE.DAY.

Now,theideaofrunning4.5milesdoesn’tbotherme.Theideaofrunning4.5milesEVERYSINGLEDAYscarestheheckoutofme.Ifwelookbackattheideaofefficiencyandthefactthatthebodycanonlydosomuchworkbeforeitbeginstobreaksdown,thisissimplynotanidealuseofmytime.

Ifmygoalweretobecomeabetterrunner,thenthiswouldbeadifferentstory.However,formygoaloflosingbodyfat,thisisclearlynotthemostefficientmethodtouseinmyquest.

Theexactsameruleappliesforintervaltraining,bodyweightcircuits,kettlebellsetc.Generally,theyallburncalories.Theyallelevateyourheartrate,andwillallburnfat.However,intermsofthevalueofyourtime,theyallhaverelativelyminoreffectsonfatburningwhencomparedtodiet.

Idon’tdoanyofthesetypesofexerciseonaregularbasis.Iwilldabbleinthemfromtimetotimewhenthemoodstrikesme(specificallyintervaltrainingsinceitisthebestuseofmytime),butIdon’tfeeltheneedtoexercisesimplyforthesakeofexercising,somanyofthesestylesoftrainingIsimplyavoid.

Specialnote:Ifyougotothegymtounwindorclearyourmindorjustbecauseitmakesyoufeelbetterthatisgreatandbyallmeanscontinue.I’mjustpointingoutthatyoushouldbeawareofthereasonyouarereallyworkingout.

IusemydiettolosefatandIusemyworkoutstomaintainmymusclemassandstrength.

Onceyouareusingyourdiettolosefatandyourworkoutstobuildormaintainmusclethenyoucandothingslikeintervaltrainingandcircuitstohelpspeeduptheprocess,butremember‐withoutaproperdiet,thesetechniquesarepracticallyuselessforweightloss.

Thebottomlineistheabsolutemostefficientwaytogetamazingresultsistoworkoutformusclegrowthandchangeyoureatinghabitsforfatloss.Whenitcomestoweightloss,itisthetotalCALORIEDEFICITthatmatters,notthewaythedeficitwascreated.

Tryingtouseyourdietformusclegrowthandexerciseforweightlossisarecipeforfailure.

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TheProcess–Howtostartthisprogram

Thefirstthingyouneedisasetofmetricstoworkfrom.Inotherwords,Iwantyoutohaveasystemofmeasurementthatyouusetotrackyourprogress.

Withoutmeasuringandtrackingyoucouldbecompletelywastingyourtimeinthegym.

Thisprocessisrelativelyeasy.Iwantyoutogetameasuringtapeandkeepadetailedlogoftheshapeofyourbody.

Thesemeasurements,combinedwithyourstrengthandbodyweightwillgiveyouatrueaccuratepictureofwhatishappeningtoyourbody.

ThisisexactlywhatIdid,andithadprofoundresultsonmyabilitytotrulytrackthechanges(orlackthereof)thatwereoccurringinmybody.

Measurements

Intotal,Iwantyoutomeasure13differentcircumferences.Thesemeasurementsaretobetakenasaccuratelyaspossible.Tryyourbesttomeasuretheminthesamemannereachandeverytime.

These13circumferenceswillbeyournewmetrics,andcombinedwithyourweightandstrength,theyarewhatwillguideyouthroughthisprocess.

1. NeckMeasurement2. Shouldersattheirwidestpoint(halfwaybetweenyournipplesandyourclavicle)3. Chest(measuringtaperightacrossyournipplesandunderyourarms)4. Waist3inchesaboveyourbellybutton*5. Waistatyourbellybutton6. Waist3inchesbelowyourbellybutton*7. Hipsattheirwidestpoint8. Thigh9inchesabovethetopofyourkneecap*9. Thigh6inchesabovethetopofyourkneecap*10. Thigh3inchesabovethetopofyourkneecap*11. Calfatitswidestpoint12. Bicep(flexed)measurethewidestpoint13. Forearmatitswidestpoint.

• Dependingonyourheight,youmaywanttouse2inchjumpsinstead.Asaroughguess

I’dsaythatanyoneunder5’6”shoulduse2inchinsteadof3inchjumps.

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TheThirteenMeasurements

NOTE:Forthemostaccurateresultsalwaystakeyourmeasurements(includingyourweight)onthemorningofafastday.

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Onceyouhavethesemeasurementsyouarenowreadytobeginyourtransition.Thekeyhereisthatyouneedtobeconsistent.Measurethesameplaceseverytime,measurethemthesameway.

TakethesemeasurementsonaMonday,WednesdayandFridayofoneweek,andgetagoodfeelforyournumbersandanyvariationthatoccurs(therewillalwaysbeslightvariations).

Alwaystakeyourmeasurementsinthemorningwhilefasted.

BEHONEST!Thisisn’tacompetitiontoseewhohasthebestmeasurements;itisatoolforyoutousetomeasureprogress.

Strength

Ialsowantyoutokeepaconcisemeasurementofyoustrengthgainsandorlosses.Thisbeingsaid,Iknowthatitisveryimpracticaltotestyour1repmaxonanumberofliftseveryweekortwo.

InsteadIwouldlikeyoutousethefollowingequation:

Your1RepMax=[(Numberofreps/30)+1]xtheweightyouused.

SoIfISquatted335for3repsthenmypredictedonerepmaxwouldbe:

My1RepMax=[(3/30)+1]x335

My1RepMax=[1.1]x335

My1RepMax=365(alwaysroundDOWNtothenearest5)

Thisequationmaynotbeperfect,butitallowsforustotrackimprovementswithouthavingtotestour1repmaxeveryweek.

SoifIsquatted335for3repsoneweek,thentwoweekslaterIsquatted320for5reps,Icanseethatmystrengthhasactuallyimproved(myestimated1repmaxwouldnowbe370).

Usethisequationtotrackyourcoreliftsandtochartyourprogress.

NOTE:Ifinditeasiesttotrackthebigliftslikebench,squat,shoulderpress,deadlifts,chinsetcratherthantryingtotrackmystrengthonEVERYlift.Sopickthebigliftsthatyoucurrentlyuseinyourprogramandusethesetotrackyourstrength.

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GettingStarted

OK,onceyouhaveyourmeasurementsandyourestimated1repmaxesthisiswherethefunbegins.

Youaregoingtoslowlystarttolowertheamountoftrainingthatyoudo,usingyourmetricstodeterminewhetherornotyouarelosinganymusclesize.

ThisisexactlywhatIdid…andIwilltakeyouthroughmyjournalusingmyexactnumbersandworkoutroutines.

Afteryouhaveyourmeasurementsthenextthingyouneedtodoinordertocompletethisprogramsuccessfullyistostart(ifyouaren’talready)followingEatStopEat.

AsIhavesaidbefore,tobesuccessfulyourweightlossmustcomefromyourdietandthereisnobetterwaytolosefatthanbyfollowingtheeatstopeatlifestyle–acommitmenttoworkingouttobuildmuscleandeatingtolosefat.

WhilemostpeoplethinkofEatStopEatasonlyflexibleintermittentfasting,thetruthisthattheEatStopEatlifestyleistheCOMBINATIONofflexibleintermittentfastingandweighttraining.Andmakenomistakeaboutthispoint‐theweighttrainingisveryimportant!SothismanualfitsperfectlyintotheEatStopEatlifestyle.

Ifyougetcaughtupintheideaofeatingtobuildmuscleorworkingouttolosefatyouwillquicklybecomediscouraged.Ifyouneedmoreinformationonthisthanyoucanfinditinmybook“HowMuchProtein?”(www.truthaboutprotein.com)butotherwiseIwanttoyoutoforgetaboutprotein,proteinsupplements,caloriesoranyofthattypeofstuff.

(Remember,youonlyhaveworkinducedmusclegrowthonyoursidenow)

Lastly,(andthisisthepartthatmovesyououtsideofyourcomfortzone)youhavetobeopentotheideathatyoucangettheEXACTSAMEresultsyouaregettingrightnowbyworkingoutalotless.

Thismaybethehardestpartofthisentireprogram.Iamgoingtoaskyoutocutdownontheamountofworkingoutyoudo.TheamountoftimeyouspendinthegymANDtheamountofdaysyouspendworkingoutalltogether.

Ifyourdedicationtofitnessiswhatdefinesyouasaperson,thisprocessmaycomeasashock,butifyoufollowthrough,itmightbethemostliberatingandfreeingexperienceofyourlife.

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TheProgram

Istartedmyprogramwiththebasicpremiseof“I’mprobablydoingmorethanIneedtodo,whatcanIcutout”

Atthetime,Iwasfollowingaworkoutcalled“TurbulenceTraining”byCraigBallantyne.Iwastraining4timesperweek,witheachworkoutbeingroughlyfullbodyworkouts.

(IfyouneedaprogramtousewithEliminationWorkout,IhighlysuggesttheoriginalTurbulenceTrainingprogram­>www.AbsLikeCraig.com)

IfoundthistobeanenjoyableandwellthoughtoutprogramsoIuseditasmy‘basestartingpoint’forthisexperiment.

Myveryfirstexperimentwastocutoutallofmy“extra”workouts.ItookmykettlebellsandputthemintheclosetandmadeaconsciousdecisionthatIwouldfighttheurgetodoanyat‐homebodyweightworkouts.

Sinceyounowhaveyourmeasurementsyouarereadytobeginthisexactsameexperiment.Sotheveryfirststepistoremoveany‘extra’workoutsyoumaybedoing.

Manypeoplecurrentlyhaveroutineswheretheyweighttrain4‐5timesperweek,butalsodoextrakettlebellorbodyweighttraining.

Thiscreatesaviciouscycleofaddingmoreandmoreexercisetoyourlifeasyoustriveformoreweightloss,musclegain,ortosimplykeepupwithwhatistrendy.

Soyourfirststepistoremoveanyextraworkthatyouaredoinginthenameofmusclegainsorfatlosses.

Ifyoudoextraworksuchasclasses(dance,martialarts)thatyoudoforpureenjoymentthanyoucankeepthiswork.Afterall,thepointofthisprogramisnottobecomealazyslothdoingonlythebareminimum.Itistodothebareminimumsowecanpursueotheractivitiesinourlives.

Aftertwoweeksofthis,Ire‐tookallmymeasurementstofindthatIhadnotlostanymassinmychest,shoulders,armsorlegs.Ihadlosta¼ofanincharoundoneofmystomachmeasurements,butthatwasjustanormalfluctuation.Mystrengthhadincreasedinallofmylifts.

Soaftertwoweekswithno‘extra’workoutsIwantyoutore‐takeallofyourmeasurements.

Youmayjustfindthatyourstrengthinthegymhasnotsuffered,andthatyourmeasurementsarewhereyouwouldexpectthemtobe.

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Oncethesetwoweeksareup,yournextstepistostarttoremoveanyofthesmaller‘isolation’styleliftsfromyourworkout.

Justasbefore,thismaysoundscary,butremember,youhaveyourmeasurementssoyouwillknowifyoustarttolosemusclemass,ANDthisisonlyanexperiment,whenyouaredoneyoucanaddtheseexercisesbackinifyouwish.

Startbyremovinganyformsofbicepcurls,tricepsextensions,calfraises,shoulderraises(likedumbbelllateralraiseandfrontraises),wristcurlsandevenlegextensionsandlegcurls.

Thiswillbeuncomfortable,andyouwillbeextremelytemptedtokeepsomeofyourfavorites(Ittookagiantinternalfightformetoletgoofdoingadditionaltricepswork)butremember–youhaveyourmeasurements–soyouwillknowifyouareshrinking.

Aftertwoweeksusingnoisolationexercisesretakeallofyourmeasurementsandcheckyourstrengthusingtheequationinthismanual.

Ifyoudon’texperienceanynegativechanges,thenkeepeliminatingfromyourprogram.

Yournextstepistoaddanentireextrarestdayin‐betweenALLofyourworkouts.

Soifyoutraditionallyworkoutona2on,1off,2on,2offsplit,yourtrainingmaylooksomethinglikethis:

Monday Tuesday Wednesday Thursday Friday Saturday SundayWorkout Workout Rest Workout Workout Rest Rest

IwantyoutochangeyourworkoutsoanextradayisaddedinafterEVERYWORKOUT.Soyournewroutinewouldlooksomethinglikethis:

Monday Tuesday Wednesday Thursday Friday Saturday SundayWorkout Rest Workout Rest Rest Workout RestWorkout Rest Rest Rest Workout Rest Rest

After4weeksofthisroutine,Iwantyoutomovetohaving2‐3daysofrestbetweenEVERYworkout.

Monday Tuesday Wednesday Thursday Friday Saturday SundayWorkout Rest Rest Workout Rest Rest Rest

Ifollowedthisexactplan,addingdaysuntilIwasworkingouttwiceperweekwithmyworkoutslookingroughlylikethis:

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Day1 SetsxReps Day2 SetsxRepsShoulderPress 3x5 BenchPress 3x5WeightedDips 2x10 DumbbellBenchPress 2x10WeightedChins 2x10 DumbbellRow 2x10

Squats 3x5 Deadlifts 3x5StraightLegDeadlifts 4x10 LegPress 4x10

ThiswasallIwasdoing.

Eachworkoutlastedroughly30minutes.Icontinuedthisprogramfor4weekswithnonoticeablechangesinanyofmymeasurementsormystrength(itwasstillgoingup,albeitslowly).Ithendecidedtoreducemytotalvolumeevenfurther

Somyentireworkoutplanlookedlikethis:

Day1 SetsxReps Day2 SetsxRepsShoulderPress 3x5 BenchPress 3x5

Squat 3x5 Deadlift 3x5

AndthisisexactlywhatIwantyoutodoaswell.Keepremovingallextraworkuntilyouareleftwithaworkoutthatconsistsof4‐6exerciseswithonly2daysofliftingperweek.

SpecialNoteaboutExerciseSelectionusingtheEliminationExperiment:

IfyounoticethefourexercisesIhavelefthereactuallycoverallthemusclesofmyentirebody.Theseareallmajorcompoundliftsthatinvolvemultiplejointsandlotsofmuscles.Thesearethetypesofliftsthatyoushouldbeusingfortheeliminationsystemtoensureyouareworkingallofyourmuscleswithoutdoingextrawork.

AftertwoweeksoffollowingthisworkoutIknewthiswasaslowasIwantedtogowithmyvolume.Imayhavebeenabletogolower,butthiswasapersonaldecisionbasedonmyenjoymentlevels.

IfIwasgoingtomaketheefforttogotothegymIneededittoFEELworthwhile.Anythinglessthan20minutesofworkjustdidNOTfeellikeitwasworththedrive.

Thiswasmy‘volume’breakingpoint.

SinceIwasnolongerwillingtoreducemyvolume,Idecidedtodecreasemyfrequencyevenfurther.Imovedtoworkingoutonceevery5days.After4weeksofthisInoticedtwointerestingthings.

1) Mystrengthhadstalledandmyliftsfelt‘awkward’

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2) Mywaistmeasurementhadcreptuptobeconsistentlymeasuringat½inchmorethanitusedtobe.

FromtheseobservationsIknewIhadfoundmyownpersonal‘minimal’.Icouldsuccessfullymaintainmymusclemass,strengthandinterestleveltrainingtwiceperweekwithminimalexercises.

Thisleveloftrainingwasmanageable,andallowedmuchmorefreedominmydailyactivities.

Iwasn’tchainedtothegym.AndIknowIhadsomethingthatIcouldbuildupon.

Usingthisasmystartingpoint,Ithenexperimented(onemonthatatime)withaddingindifferentexercises.ItwasthisexperimentationthatledmetorealizethatIgetthebestresults,andenjoyworkingoutthemost,whenIamtrainingwithweightstwiceperweek,andtrainingwithblaststrapsdoingweightedbodyweightexerciseslikedips,chin‐ups,rowsandsuspendedpushupsanadditional2‐3timesperweek.

Thisapproachalsoallowedmetoeliminateawholehostofworkoutsandexercisesbecausetheysimplydidnotgivemeanyextraresultsduringtheironemonthtrial.

Somypersonalminimumandoptimumworkoutslooklikethis:

MyPersonalMinimum

Twoworkoutsperweekdoingonlythecorefoundationsliftsofsquats,deadlift,shoulderpressandbenchpress.

MyPersonalOptimum

Twoworkoutsperweekdoingcorefoundationsliftsofsquats,deadlift,shoulderpressandbenchpress.

AND

Twoorthreeaccessoryworkouts(about15‐20minuteslong)thatconsistofweightbodyweightexercisesusingblaststrapsfordips,chinups,rowsandsuspendedpush‐ups.

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ThisknowledgeallowsmethefreedomofknowingthataslongasIgetmytwoworkoutsin,andmystrengthisincreasingthenIamdoingthethingsIneedtodotoprogress.AND,ifIgetinmyextraworkoutsIknowIamreapingsomebenefit.

Italsoallowsmetheknowledgethatmovingabovethis,addinginmoreworkouts,moreexercisesorevenmoretimetoeachworkoutDOESnotresultinbettermeasurementsorstrengthforme.

Thistypeofknowledgeisfreeing.Nomoreobsessive‐compulsiveexerciseforme.

UsingthesefactsIcannow,atanytimeIwish,addinexercisestomyroutineandafteragivenamountoftime(usually4‐8weeks)lookandseeifanyofmymeasurementshavechanged.

IfIfeeltheneedtoincreasethesizeofmyarmsusingclosegripbenchpresses,Icanaddthemintomyroutine.After6weeksIcanmeasuremyarms.Ifthereisnochange,thenIdropclose‐gripbenchpresses.Itisthissimple.

IfIfeelthatIwanttoincreasetheamountofweightIcansquatbydoingextrasetsoflungesIcansimplyaddthemintomyroutine.After4weeksifmysquathasgoneup,thenIkeepthelungesinmyroutineuntilmysquatstrengthstopsincreasing.Itisthissimple.

Theprocessofelimination–ifyouletthenumbers(yourmeasurements)dotheworkforyou,willsaveyoulotsoftimeandneedlesswork.

InthefirstpictureIwasworkingout5timesperweekwhiledoingcardiotwiceperdayandfollowingaSUPERSTRICTdiet.

InthesecondpictureIhavebeenfollowingEatStopEatforover2years,trainingtwiceperweekwith2‐3quickextraworkoutsthrowninwheneverpossible.

Myworkoutsweregoal‐drivenwiththeaimofincreasingthesizeofmychestandshoulders.

Theresultofthischangeinphilosophywereobvious,Ireachedmygoalwithlesswearandtearonmybody.IdidtheworkIneededtodotogettheresultsIwanted,withoutobsessivecompulsiveexercisingorobsessivecompulsiveEating.

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YourNextSteps

Onceyouhavediscoveredyourminimum–thatistosay,theamountoftrainingneededtokeepyouexactlywhereyouaretoday,thenyoucanstartaddingthingsbackintoyourprogram–aslongasyouknowtheEXACTREASONthatyouareaddinginthatparticularexercise.

Becauseit’s‘goodforyou’doesn’tcutit.

YouabsolutelyMUSThavesomesortofobjectivemeasurementthatyoucanusetotrackandmeasureyourresults(orlackthereof).

Ifyou’reaguyandwanttobuildabetterlookingphysiquewithoutaddingcountlesspoundsofbulk,thenaddinJohnBarban’sAdonisEffectworkout(www.AdonisEffect.com).

Keeparecordofthemeasurementsofyourshouldersandyourwaist.IhelpedJohnreviewthesciencebehindthisprogramsoIcaneasilystandbehindthescientifictheoryofthisprogram.Infact,thisistheapproachIhavebeenusingforthelasttwoyears.

IfyouareamanorwomanandwanttolosefatusingCraigBallantyne’sTurbulenceTraining,thenaddinoneofCraig’sintervaltrainingprograms(www.AbsLikeCraig.com)andkeeptrackofyourmeasurementslookingfordecreasesinyourwaistmeasurementforguysandyourwaistandhipsforgirls.

IknowCraigpersonallyandIcanassureyouthathisprogramsarewelldesignedandcaneasilyfitintoagoal‐orientedtrainingstyle.

IfyouarelookingtoaddmusclethenyoucantryVinceDelmonte’sNononsenseBodyBuildingProgram(www.BuiltLikeVince.com).

Justremembertoalwaysassessyourimprovements.

ThebottomlineisthatthereareCOUNTLESSworkoutsavailableonline.Someareamazinglyeffective,andsomearesimplyascam.

TheONLYwaytoknowifaworkoutisworkingforYOUistohavesomewayofmeasuringandtrackingyourprogress.IfyoudonotseeSPECIFICandMEASURABLEresultswithin4to8weeks,thendroptheprogrambacktoyourminimumandtrysomethingnew!

Thisprocessofeliminationandmeasurementswillsaveyourfromexercisingsimplyforthesakeofexercising,andwillsaveyouneedlessextrawearandtearonyourbody.

Remember–thekeytolookinggoodandbeingfunctionalwellintothelateryearsofyourlifeistobeabletokeepworkingoutwellintothelateryearsofyourlife.Gettingtheresultsyouwantwithoutinjuringyourselfshouldalwaysbeyournumberonepriority!

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Conclusions

JustasEatStopEatisthesimplestandmostpracticalmethodtoloseweight,IbelieveEliminationTrainingisthesimplestmostpracticalwaytomaintainorbuildmuscle.

Simplymakemeasurements,identifyyourgoals,andthentestdifferentmethodsofreachingyourgoal.

Strivetoidentifytheminimumamountofworkyouneedtodoandtheoptimumamountofwork(andtypeofwork)youshouldbedoing.

Avoidexercisefads,anddoingexercisessimplybecausetheyaretrendyorinstyle.Ifyoudon’tseemeasurableimprovementswithaspecificexercisethenstopdoingit.

Thisispracticalityatitsbest,anditforcesyoutocontinuallyaskyourself“whyamIdoingthisexercise?”

Thebottomlineandtheconclusionofthisentiremanualisthis–Measureandassesseverythingyoudointhegym.Don’tbeafraidtocutbackanddon’tbeafraidtoletgoofthethingsthatarenotmovingyoutowardsyourgoal.

Finally,inordertoprogressyourgoalsmustbeclearconciseandmeasurable.

Settingagoallike“biggermuscles”isn’tagoalatall,it’sadaydream.Settingagoalofadding1.5inchestoyourchestcircumferenceisclearandmeasurable,andissomethingyoucanmakeaplantoachieve.

Thesesoundslikesimilarideasbutyouhavetobeveryspecificifyouwanttoactuallyachieveanygoal.Themorespecificyoulayoutthegoal,theeasieritistomakeithappen.

Finally,remember:

“Ifyouwanttobesuccessfulyouhavetodothethingsthatunsuccessfulpeoplearen’twillingtodo.”

AND

“TherearethingsinyourlifethatyoudooutofhabitorbecauseyouTHINKyoushoulddothem.Ifyouaren’tbenefitinginanywayfromthesethings,youneedtoeliminatethem.”

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TheEliminationExperiment

~EliminationWorkoutCheatSheets

1. Takeyourmeasurements

2. Measureyourstrength

3. Cutoutallextraworkouts

4. Cutoutallisolationmovements

5. AddanextrarestdayafterEVERYworkout

6. Increaseyourrestto2‐3daysin‐betweenEVERYworkout

7. Reduceyourexercisestoonlythebareminimumcorelifts

8. Reduceyourvolume(numberofsets)

9. Identifyyourownpersonalminimum

10. IdentifyyourownpersonalMEASURABLEgoals

11. Addinnewexercisesorprogramsfor1to2monthtrials

12. Compareyourstrengthandmeasurements

13. Iftheyimproveandmoveyoutowardsyourgoalkeepthenewexercises,iftheydonot,eliminatethemandmoveon

14. Repeatsteps11‐13asneeded

***NEVERBEAFRAIDTOMOVEBACKTOYOURMINUMUMASYOUALREADYKNOWTHISAMOUNTOFTRAININGISENOUGHTOMAINTAINWHATYOUHAVE!!