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Transcript of FASTACTION PLAN - Amazon Simple Storage Service · Add seasoning if desired and spread between...
8 Minutes to Alpha: 7-Day Fast-Action Plan 2
Introduction.......................................................................................... 3
Day One ............................................................................................... 4
Exercise ................................................................................................. 4
Bodyweight Warm-up Circuit ..................................................... 4
The 4-Minute Total Body Miracle ................................................. 4
Meals .................................................................................................... 5
Sleep ..................................................................................................... 6
Avoiding Xenoestrogens .................................................................... 6
Day Two ................................................................................................ 7
Exercise ................................................................................................. 7
Bodyweight Warm-up Circuit ...................................................... 7
The 4-Minute Heart Thumper ....................................................... 7
Meals .................................................................................................... 8
Sleep ..................................................................................................... 8
Avoiding Xenoestrogens .................................................................... 8
Day Three ............................................................................................. 9
Exercise ................................................................................................. 9
Meals .................................................................................................... 9
Sleep ..................................................................................................... 9
Avoiding Xenoestrogens .................................................................... 9
TABLE OF CONTENTS
8 Minutes to Alpha: 7-Day Fast-Action Plan 3
Day Four ............................................................................................. 10
Exercise ............................................................................................... 10
Bodyweight Warm-up Circuit ................................................... 10
4 Minutes to Awesome ............................................................... 10
Meals .................................................................................................. 11
Sleep ................................................................................................... 11
Avoiding Xenoestrogens .................................................................. 11
Day Five .............................................................................................. 12
Exercise ............................................................................................... 12
Bodyweight Warm-up Circuit .................................................... 12
4-Minute Maximum Fitness ........................................................ 12
The 4-Minute Pushup Test ........................................................... 12
Meals .................................................................................................. 13
Sleep ................................................................................................... 13
Avoiding Xenoestrogens .................................................................. 13
Day Six ................................................................................................ 14
Exercise ............................................................................................... 14
Meals .................................................................................................. 14
Sleep ................................................................................................... 15
Avoiding Xenoestrogens .................................................................. 15
Day Seven .......................................................................................... 16
Exercise ............................................................................................... 16
Meals .................................................................................................. 16
Sleep ................................................................................................... 17
Avoiding Xenoestrogens .................................................................. 17
8 Minutes to Alpha: 7-Day Fast-Action Plan 4
IntroductionAs you learn about the plethora of man-eating chemicals slowly destroying your masculinity
on a daily basis, some of the foods that naturally help to bring testosterone levels back to
optimal levels and ways to maximize the amount of time in a day through sleep hacking,
it can seem overwhelming to say the least.
But make no mistake—if you value your health and masculine identity, or if even if you
simply want more energy on a daily basis, the time to start making a change is now.
In addition to avoiding xenoestrogens, making healthy diet choices and maximizing sleep,
regular exercise is important for general health and increased testosterone. Not just any
type of exercise is good enough either.
High intensity interval training (HIIT) is a proven way to get into the best shape of your life quickly while simultaneously boosting testosterone levels. When used in conjunction with the previously mentioned lifestyle changes, there is absolutely no reason why anyone, regardless of age, cannot achieve testosterone levels similar to that of a 20 year old man in his prime (and if you are 20, you can still benefit from this program).
To make it easier to accomplish these goals, we have developed this Seven Day Fast-Action
Plan. Consider it a blueprint to success. For each day listed below you can expect dietary
suggestions, exercise routines, products to avoid and ways to maximize available sleep time.
Each day is broken down into exercises, meals, at least one suggestion for improving sleep
quality and a simple change that further limits your exposure to xenoestrogenic compounds.
Every suggestion in this guide is designed to accomplish
one thing: naturally boost your testosterone levels. The
fact that you’ll be in the best shape of your life and
have more time in the day while feeling productive
enough to take advantage of that time are just
bonuses.
Please keep in mind that this guide is designed with
most men in mind, but you should always consult with
your physician before making any changes to diet,
exercise or sleep patterns.
8 Minutes to Alpha: 7-Day Fast-Action Plan 5
Day OneThis marks the first day of reclaiming your masculinity. Although difficult, it is a battle that
can be won and you have taken the first step by reading this guide.
Congratulations! Now, let’s get started.
Exercise
You only need to perform HIIT four days per week and do 30 minutes of easy exercise on
off-days (walking for example).
You can rest up to two minutes between the warm-ups and the 4-minute workouts listed
each day and you should finish each workout by stretching tight muscle groups before
moving on with your day.
Bodyweight Warm-up Circuit
Go through the circuit twice and do each exercise at a 2-0-1-0 tempo.
1. Prisoner Squat – 10 reps
2. Mountain Climber – 6 reps per side
3. Prisoner Reverse Lunge – 6 reps per side
4. Pushup – 5 reps
The 4-Minute Total Body Miracle: Workout #3
1. 1-Minute Burpee
2. 1-Minute Close-Grip Pushup (max reps)
3. 1-Minute Punisher Prisoner Squat
4. 1-Minute X-Body Mountain Climbers (max reps)
8 Minutes to Alpha: 7-Day Fast-Action Plan 6
Meals
First things first. Throw out any knowledge you think you have about eating healthy.
Minimizing fat intake, carbs and cholesterol are for fad diets, not long term health. One of
the most important building blocks for efficient testosterone production is cholesterol and
you will get plenty of that every day following this guide.
1. Breakfast – The Blender Drink Base
• 1 banana
• raspberries
• strawberries
• handful of baby spinach
• 2 cups almond milk
• 10 walnuts
• 1 Tbsp cashew butter
• 1 scoop protein powder
2. Lunch – Salad consisting of:
• Beef or chicken
• Spinach and other leafy greens
• Nuts such as pecans, walnuts or brazil nuts
• Olive oil
• Dressing (in moderation) if desired
3. Dinner – Salmon fillet with a side of asparagus
4. Snacks – Pumpkin seeds, nuts or citrus fruit (2 -3 servings per day)
8 Minutes to Alpha: 7-Day Fast-Action Plan 7
Sleep
Grab a notebook and record what time you go to bed, what time you wake up in the
morning and describe how you feel in the morning (i.e. groggy or refreshed).
Taking into account that a normal sleep cycle is usually 90 minutes, plan to wake up at
the start of a new cycle. If you go to bed at 10 AM, you should aim to wake up at 4 AM,
5:30 AM or 6 AM for example.
Avoiding Xenoestrogens
Spend an hour going through your cabinets and making a note to begin replacing items
that contain xenoestrogenic compounds. Cleaning supplies are a big one as are canned
goods in the pantry.
We realize you can’t simply throw most of these items away, but when it comes time to
replace them make sure to purchase products that do not use harmful chemicals.
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Day Two
Exercise
Bodyweight Warm-up Circuit
Go through the circuit twice and do each exercise at a 2-0-1-0 tempo.
1. Prisoner Squat – 10 reps
2. Mountain Climber – 6 reps per side
3. Prisoner Reverse Lunge – 6 reps per side
4. Pushup – 5 reps
The 4-Minute Heart Thumper: Workout #8
1. 1-Minute Burpee/Spiderman Pushup Combo
2. 1-MInute Prisoner Squat
3. 1-Minute Pushup
4. 1-Minute Run in Place
Static stretching for tight muscle groups
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Meals
1. Breakfast – Supercharged Strawberry-Banana
• 1 ripe banana
• frozen strawberries
• frozen raspberries
• baby spinach
• flax oil (you can’t taste it, trust me!)
• cashew butter
• 1 scoop chocolate protein powder
• 2 cups almond milk
2. Lunch – Mash together one cup of garbanzo beans and 8 – 12 ounces of tuna.
Add seasoning if desired and spread between whole grain bread. You can also
add some spinach or other leafy greens to this sandwich.
3. Dinner – Grilled chicken with chopped cabbage sautéed in olive oil and bacon
bits. You can also add onions and beans to this side and flavor with salt, pepper
and vinegar.
4. Snacks – Bananas and/or low fat yogurt.
Sleep
If you haven’t done so already, decide on a specific bedtime every night and wake
up time every morning. Stick to this arrangement for the rest of the first week without
cheating. At this point, you can also try the “Siesta” polyphasic sleep pattern (6 hours of
core rest and one 20-minute nap in the afternoon).
If you start a polyphasic sleep pattern, you may feel tired for the first few days but your
body will quickly adjust throughout the week.
Avoiding Xenoestrogens
Switch out your plastic water bottle (which likely contains BPA) with a BPA-Free variety or
better yet, an aluminum one.
This simple change immediately limits your exposure to BPA and harmful plasticizers used
in the construction of most flexible plastic bottles.
8 Minutes to Alpha: 7-Day Fast-Action Plan 10
Day Three
Exercise
Lucky for you today is an off-day. Relax and let your body recover from Days One and
Two but don’t forget at least 30 minutes of light exercise.
Take a short walk today and consider the exercise portion done.
Meals
1. Breakfast – Double Bananas
• 2 bananas
• blueberries
• raspberries
• spinach
• almond milk
• walnuts
• almond butter
• 1 Scoop Chocolate Protein Powder
2. Lunch – Turkey sandwich on whole grain bread with plenty of leafy greens and some
bean sprouts.
3. Dinner – Sirloin steak with one cup of cooked rice and one cup of steamed cauliflower
4. Snacks – Cottage cheese with fruit and/or some mixed nuts
Sleep
You may find yourself having more difficulty falling asleep since you didn’t do a full workout
today, so take a cold shower before bed and limit exposure to bright lights at least one
hour before bedtime to make falling asleep easier.
Avoiding Xenoestrogens
If you have nonstick cookware, stop using it. Purchase at least one cast iron or ceramic
skillet if your budget allows. If purchasing new cookware is out of the question, try to limit
your use of nonstick cookware in the interim. Use the grill instead.
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Day Four
Exercise
Bodyweight Warm-up Circuit
Go through the circuit twice and do each exercise at a 2-0-1-0 tempo.
1. Prisoner Squat – 10 reps
2. Mountain Climber – 6 reps per side
3. Prisoner Reverse Lunge – 6 reps per side
4. Pushup – 5 reps
4 Minutes to Awesome: Workout #10
1. A) Jump Lungs - 20 seconds with 10 seconds rest
B) Spiderman Pushup - 20 seconds with 10 seconds rest
Repeat one more time, then without resting, go to 2A
2. A) Squat Hop - 20 seconds with 10 seconds rest
B) Pushup Jack - 20 seconds with 10 seconds rest
Static stretching for tight muscle groups
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Meals
1. Breakfast – The Surprisingly Good Recipe
• blueberries
• strawberries
• raspberries
• 1 banana
• cashew butter
• almond milk
• walnuts
• 1 scoop protein powder
• cacao nibs
2. Lunch – Peanut butter and banana sandwich on whole grain bread with a side of
steamed cruciferous vegetables (broccoli, cauliflower or brussel sprouts).
3. Dinner – A small cut of lean beef with 3 ounces of steamed oysters and a spring
mix salad with olive oil on the side.
4. Snacks – Celery sticks and/or low-fat yogurt with sliced nuts
Sleep
Remove distractions from your bedroom including TV, books and magazines. Your bed is
for sleeping and the sooner you train your brain to automatically enter sleep mode upon
entering the bedroom the faster you can fall asleep – maximizing available sleep time.
Avoiding Xenoestrogens
Ditch hygiene products containing parabens, phthalates and other EDCs. Shop for all
natural alternatives for your deodorant, shampoo, shaving gel, toothpaste and hair
products.
8 Minutes to Alpha: 7-Day Fast-Action Plan 13
Day Five
Exercise
Bodyweight Warm-up Circuit
Go through the circuit twice and do each exercise at a 2-0-1-0 tempo.
1. Prisoner Squat – 10 reps
2. Mountain Climber – 6 reps per side
3. Prisoner Reverse Lunge – 6 reps per side
4. Pushup – 5 reps
4-Minute Maximum Fitness: Workout #14
1. 1-Minute Total Body Extension
2. 1-Minute Burpee
3. 1-Minute Pushup
4. 1-Minute Prisoner Squat
If you want to add a bonus set to your workout you can include:
The 4-Minute Pushup Test: Workout #6
1. Do as many Pushups as possible in 4 minutes.
Static stretching for tight muscle groups
8 Minutes to Alpha: 7-Day Fast-Action Plan 14
Meals
1. Breakfast – Post Workout Banana Mango
• 1 banana
• strawberries
• blueberries
• mango
• 2 cups 1% milk
• peanut butter
• spinach
• sunflower seeds
• 1 Scoop Vanilla Protein Powder
2. Lunch – Salad consisting of:
• Beef or chicken
• Spinach and other leafy greens
• Nuts such as pecans, walnuts or brazil nuts
• Olive oil
• Raisins
• Dressing (in moderation) if desired
3. Dinner – Grilled chicken with bacon-wrapped asparagus and one cup of rice.
4. Snacks – Mixed nuts and/or citrus fruits
Sleep
Limit you caffeine intake each day to two servings or less and do not consume products
containing caffeine after 2 PM as it can stay in your bloodstream for up to 8 hours and
negatively impact the quality of your sleep.
Avoiding Xenoestrogens
Stop using aerosolized products at home. This includes air fresheners, some deodorants,
body sprays and cologne. Just about every one of these products contains phthalates
which are easily inhaled and absorbed into the bloodstream.
8 Minutes to Alpha: 7-Day Fast-Action Plan 15
Day Six
Exercise
Do two rounds of the bodyweight circuit warm-up PLUS end of workout stretches or go for
a 30-minute walk for general health and mobility purposes.
Meals
1. Breakfast – Tropical Thunder
• ½ cup coconut milk
• 1 banana
• 1 cup frozen mango
• 1 cup frozen strawberries
• 1 cup kiwi or papaya
• ½ cup almond milk or water
(for consistency)
• 1 scoop protein powder
or greens supplement
(BioTrust or Athletic Greens)
2. Lunch – Salad consisting of:
• Beef or chicken
• Spinach and other leafy greens
• Nuts such as pecans, walnuts or brazil nuts
• Olive oil
• Dressing (in moderation) if desired
3. Dinner – Salmon fillet with a side of asparagus and have a couple of glasses of red
wine with your meal
4. Snacks – Pumpkin seeds, nuts or citrus fruit (2 -3 servings per day)
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Sleep
If you are having trouble getting up in the morning and keep hitting snooze, train your
brain to get up when the alarm goes off. Do this by lying in bed as if you were going to
sleep for the night but set your alarm for just five minutes later and get out of bed as soon
as it goes off.
Do this a few times each day and eventually your brain will associate getting out of bed
with the sound of the alarm. It sounds stupid but it works.
Avoiding Xenoestrogens
Look for ways to replace everything plastic in your home that you don’t need. Everything
from Tupperware containers to plastic drinking cups should be replaced with glass or
metal alternatives.
8 Minutes to Alpha: 7-Day Fast-Action Plan 17
Day Seven
Exercise
Do two rounds of the bodyweight circuit warm-up PLUS end of workout stretches or go for
a 30-minute walk for general health and mobility purposes.
Meals
1. Breakfast – Good Morning Shake
• 1 cup coconut milk
• 1 banana
• 1 cup mixed berries
• 1 cup almond milk (for consistency)
• 1 handful frozen spinach
• 1 handful walnuts
• 2 tbsp chia seeds
• 1 tbsp cocoa nibs
• 1 tsp maca powder
• 1 tsp local honey
• 1 scoop protein powder
2. Lunch – Turkey sandwich on whole grain bread with
plenty of leafy greens and some bean sprouts.
3. Dinner – Sirloin steak with one cup of
cooked rice and one cup of steamed
cauliflower
4. Snacks – Cottage cheese with
fruit and/or some mixed nuts
8 Minutes to Alpha: 7-Day Fast-Action Plan 18
Sleep
Review your sleep hacking progress for the week. By now your body should be getting
used to the regular schedule and you should begin to feel more productive and energized
throughout the day.
If you still feel tired every day, don’t worry. It takes some people a little longer to adjust to
the new schedule but remain positive – you are adding years of productivity to your life
by saving just a couple hours of sleep each night.
Avoiding Xenoestrogens
Consider planting a garden to produce some of your own fruits and vegetables at home.
Most of the non-organic produce found in the grocery is exposed to pesticides and
herbicides with known xenoestrogenic properties.
Producing your own food at home saves money over the long-term and is a lot healthier
too.
After a full week of testosterone-boosting foods, exercise and lifestyle changes, you may
already notice a difference in your body. Even though man-eating chemicals have been
attacking your body since birth, it’s never too late to make significant change and most
people respond to these changes quickly.
The longer you stick with this program, the better you’ll feel.
8 Minutes to Alpha: 7-Day Fast-Action Plan 19
If you are unfamiliar with any of the exercises mentioned in this guide, YouTube is an
excellent resource that demonstrates these techniques in action. Alternatively, we also
offer the Home Workout Revolution series which demonstrates these exercises plus tons of
others. You can find out more about HWR here.
If you are interested in continuing with a done-for-you nutrition plan past these 7 days,
we offer the Eat More, Burn More Complete Nutrition System. It comes with a full 28-day
blueprint of what to eat and at what times. It also includes over 100 delicious recipes s
that you never get tired of what you’re eating. To find out more about Eat More, Burn
More go to www.homeworkoutrevolution.com.
As you can see, it doesn’t take tons of money buying special supplements or food items
to become healthy and naturally boost testosterone levels. This isn’t some fad diet that
will be dispelled in the future – our recommendations are based on nature and years of
research.
Stop filling your body with harmful substances, get in shape and feel the best you ever have. Get started today!