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Anabolic Again 12 Week Advanced Muscle Building Protocol .pdf
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Titolo: Anabolic Again™ The 12-Week Advanced Muscle Building Protocol PDF eBook by Brad Pilon « Absolutely Not a BS Review!
Autore: The Shocking Truth That Makes Weight Loss Simple Again
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Anabolic Again ™ The 12-Week Advanced Muscle Building Protocol
The Shocking Truth That Makes Weight Loss Simple Again
the elimination
By: Brad Pilon
Before you begin any physical fitness program, please consult a
doctor or qualified health care practitioner.
The Elimination Experiment
This manual was designed to be the answer to the question "How does Brad Pilon workout?"
It's an odd question, and one that I never really thought people would ever ask. But, as Eat
Stop Eat started to grow in popularity, more and more people became curious about how I
Special Note: I use the words "train" and "workout" interchangeably, so if you see the word
"train" in the following pages it really just means "workout"
So, to answer this question as honestly as I can ‐ I train as effectively (and as little) as possible.
Now, before you start asking me questions about Mike Mentzer or Dorian Yates let me be
upfront with you – This has nothing to do with High Intensity Training, Heavy Duty Training,
Doggcrapp Training or any of that other stuff. It's simply an effort to train as wisely as
Wisdom is the combination of age and experience. It is the knowledge needed to live a good
life. And, in my opinion wisdom is what separates people who go to the gym to get results
from those who go to the gym simply for the sake of going to the gym.
I have made a conscious decision not to live my life chained to the gym, or to a consistent
obsessive‐compulsive urge to workout simply for the sake of working out.
I WILL NOT get pulled into the latest 'how I should train' fad, or the latest exercise that I
'absolutely must try'.
To put it bluntly, my days of being an exercise groupie are over.
Just as I have said NO to Obsessive Compulsive Eating, I have also said NO to Obsessive
Compulsive Exercising.
To be honest, it took me a long time to come to this decision.
If you are anything like me, then your 'fitness life' has probably undergone the following
You started off as a rookie (just like me), clueless to what you were supposed to do in the gym
and believing anything that anyone told you. Then, you went on‐line, read books, asked
experts and became an intelligent trainer. You were the equivalent of a teenager…when it
came to working out…you knew 'Everything'.
After years of being an intelligent trainer you became an experienced trainer…starting to
understand what does and doesn't work for you. You started to see through the B.S. and
realized that nothing, not a supplement or a special way of training will ever replace
consistent hard work.
I spent almost twenty years going through this exact evolution, and just recently I accepted
the fact that there was one last step I needed to take. Becoming experienced and intelligent in
my approach to working out wasn't enough, I needed to become WISE.
This last step was very, very difficult and it forced me to move way outside of my comfort
zone. However, being forced outside of your comfort zone is almost always a good thing. In
my opinion, you will never see success unless you move outside of your comfort zone.
I've moved outside of my comfort zone three times in my life, and each time, the result has
been success.
The first time was when I was in my third year at university. Back then my goal was to bench
press 300 pounds. Both my workout partner and I were mid‐200 pound benchers and 300
pounds seemed like 'the ultimate bench press goal'.
By the end of my 3rd year I was benching 280 pounds. It wasn't 300, but I thought it was
pretty darn good. After all, in my group of friends, I was one of the top benchers.
That summer I decided to stay at University and take some extra courses.
I can remember the first day I went to the gym during the summer semester ‐ It was a
COMPLETELY difference crowd of people who were working out.
My usual crew was not there, instead the gym was almost empty, except for 4 or 5 guys who
were A LOT bigger and A LOT stronger than me.
Adam, Steve, John and Big Jeremy were all 50 or 60 pounds heavier than me, and they ALL
benched pressed in the high 300's.
At this point I had 2 options:
1) Stay in my comfort zone; workout by myself and try to hit 300 pounds on the bench.
2) Move out of my comfort zone; start training with the big boys, and accept the fact that 300
pounds was no longer an acceptable goal.
I picked the later. It was uncomfortable. Actually, that's not true. It was darn right SCARY.
But I'm glad I did it.
By moving outside of my comfort zone 300 pounds was no longer a mental block, and by the
end of August I was bench‐pressing 355 pounds for sets of 2.
55 pounds more than what I previously thought was the 'perfect' Bench Press.
This was the first time I reaped the rewards of moving out of my comfort zone. The second
time was when I walked away from my career in the supplement industry. I had a great job, a
great title, a massive office, financial stability, good co‐workers, a great staff, even the
commute wasn't too bad. But deep down I knew it wasn't where I was meant to be.
I moved out of my comfort zone the day I resigned. And while this isn't a rags to riches story,
now I'm doing something I love. And this wouldn't have been possible if I didn't move outside
of my comfort zone.
The third time I moved outside of my comfort zone was when I conducted the experiment I am
about to describe to you in this manual. Oddly, it was this experiment that was the most
difficult, because it challenged my ENTIRE belief system – And this is exactly what I am going
to ask you to do.
I am going to ask you to make a 12‐week commitment to move outside of your comfort zone
and do the things YOU need to do to become successful.
Here is THE BEST PIECE OF ADVICE I have ever been given:
"If you want to be successful you have to do the things that unsuccessful people aren't
willing to do."
Here is the second best piece of advice I have ever been given:
"There are things in your life that you do out of habit or because you THINK you should do
them. If you aren't benefiting in any way from these things, you need to eliminate them."
It was this advice that drove me to conduct the experiment that has shaped the way I workout
A Goal‐Driven Training Philosophy
The philosophy behind my approach to working out is simple: I want to maintain or build
muscle while losing fat and I want to reach this goal as efficiently and effectively as possible.
There are a number of truths that I had to accept in order to really focus on this goal, and since
this manual is written for people who want to become goal driven and reach their goals as
easily as possible it only makes sense that I share these truths with you.
Firstly, most likely we are both passed the age where we can become a professional athlete.
Our time to make multiple millions of dollars by playing a sport has past. Considering my
draft year to become a professional hockey player was 1995, I really don't see a need for me to
dedicate my life to sports‐specific training to become better at hockey.
I know athletic training is very popular right now – but no matter how many celebrity trainers
try to convince me that I NEED to train like an athlete, the fact remains that athletic training is
really only great for athletes… This is simply not an ideal use of my time and does NOT move
me closer to my PERSONAL goals as quickly as I want. The same goes for power lifting.
If you are a power lifter then by definition you COMPETE in power lifting. It is your sport. And
since it is your sport, the extreme wear and tear you put your body through is worthwhile.
However, If you do not compete in power lifting then please…please…take it easy on your
I've competed in power lifting ONCE. When I was 23. This was over a decade ago. So, while the
bench press, dead lift and squat are all extremely useful exercises, my goal is to be able to lift
weight and look good for the rest of my life (or at least as long as possible). A torn pec,
mangled rotator cuffs and herniated discs tend to get in the way of this goal.
The bottom line – As much as I love these lifts, OVERUSING them does not move me closer to
MY SPECIFIC GOAL. The big lifts are incredibly effective at building muscle and strength when
used properly, and can be incredibly destructive when used improperly and abused.
While some power lifters do follow a routine where they bench, squat and deadlift almost
every day, for our goal of building larger, stronger muscles while losing body fat, we must use
these exercises in the way that best suits our goal. In other words, we want to get the most
'bang for our buck' WITHOUT injuring ourselves.
The last truth was the hardest one for me to accept; the fact that muscle building is a painfully
slow process, especially at my current age and advanced level of training experience, and
outside of taking anabolic steroids (which is simply not an option for me) there is not much I
can do to speed up this process.
What you need to know 1 – The Two Types of Muscle Growth
If you are reading this report then I'm going to make the assumption that you are interested in
either building muscle or at least maintaining the muscle you already have while also losing as
much body fat as possible.
With this in mind, it is important for you to know that there are actually two different types of
muscle growth.
1) Juvenile Muscle Growth
2) Work Induced Muscle Growth
It is this little known fact that allows people to tell you their success stories of how they put on
thirty pounds of muscle using their 'patented' workout program.
Upon closer inspection you will find that in most of the 'before' pictures these people are
almost always teenagers, 17 or 18 years old, and in the 'after' pictures they are in their early
The magic lies in the fact that, for a brief period of your life, these two types of muscle growth
actually overlap.
Juvenile Muscle Growth
When you are young your body is undergoing a type of growth called 'juvenile growth'. Your
muscles are growing at an unparalleled rate while your body grows both in height and
It is this type of muscle growth that is very sensitive to nutrient status, specifically calorie and
protein intake.
This is why poorly fed children tend to be smaller than normally fed children. This is also why
re‐feeding a group of poorly fed children will quickly return them to normal ranges of muscle
Juvenile growth continues until you've reached full skeletal maturity (when your bones fuse
and stop growing), this typically happens when you're a young adult in your early twenties.
Once you have reached your full mature size, this high‐speed nutrient dependent growth
comes screeching to a halt. In other words, you are simply done growing.
Work Induced Muscle Growth
Work induced growth is the second type of muscle growth. This type of muscle growth is
caused by placing 'mechanical stress' (such as lifting weights) on your muscles.
The explanation behind Work Induced Muscle Growth is as follows: As you stress your
muscles and challenge them by making them contract against some form of resistance, they
respond by adapting to become stronger and larger. Work induced muscle growth is much
slower than juvenile muscle growth and nutrient status (what, or how much you eat) has far
less influence over this type of growth.
In other words, once you are a full grown adult, it is the work you do in the gym that
determines how much more your muscles will grow! (not some magical diet). In fact, with the
proper amount of work, human muscles can maintain or even increase in size during extended
periods of very low calorie and moderate protein diets (for more information on this see
Why You Grew So Quickly When You Were Younger
After puberty, when sex steroids like Testosterone are at their highest, the human body is in a
unique state when work induced AND juvenile growth happen at the same time. This typically
happens in the early to mid twenties.
This is why young (18‐25 year old) men with little or no training experience are always the
ones who see the most impressive weight gain results in clinical research trials (and I suspect
this is also the reason why this is the type of person who is always asked to take part in
muscle building research studies).
I think this overlapping effect of juvenile and work induced muscle growth is the reason
today's workout advice confuses so many of us, including me. The idea of training 6 days a
week, while eating high amounts of calories and high protein may have worked great when we
were 21, but not anymore.
The cold hard truth is that if you are older than 30 or you've been training for more than 10
years your days of gaining fifteen pounds of muscle over a summer are long gone. Protein and
calories have a minimal, almost undetectable effect on our muscle growth.
For advanced trainers, we are left with nothing but hard work and proper recovery to
stimulate our muscles to grow, and even when they do grow, they are going to grow very
Because of these facts we must slightly alter our goal. We can no longer simply have the goal of
building muscle. We must now have the goal of progressively gaining a small amount of
muscle in the areas of our bodies that make the MOST DIFFERENCE. For us the old mantra of
"Eat, Train, Grow" simply does not apply any more.
The Specifics of Work Induced Growth
There are 3 major components to work induced growth:
1) Stress/Intensity – Most commonly referring to how much weight you are lifting, or
more specifically how much force is being applied to each contraction.
2) Volume – Referring to how much work you do in a given time. You will most likely
track your volume by reps x sets. For example 1 set of 10 reps is twice as much volume
as 1 set of 5 reps.
3) Frequency – How often you workout, usually this is best thought of as how many
times you workout per week. For example if you workout two times per week, you
would say that you're frequency is twice a week.
There are also external factors such as conditioning and recovery that play a large role in our
ability to manage the amount of stress, volume, or frequency that we can place on our muscles
before they simply break down.
And herein lies the philosophy behind this approach to fitness – we want to apply the
minimum amount of stress, volume, and frequency necessary to make our muscles grow.
Now, this is NOT a program that promotes doing less for the sake of doing less. Our ultimate
goal with our workouts is to build or maintain our muscle mass. We just want to find the
RIGHT amount of work needed to reach this goal.
If, through trial and error, you discover that five days of working out every week, with 20 sets
per workout is your minimum, then so be it. The important thing is you now know what your
minimum is. There is nowhere to go from here but up.
And this is what we are striving for: A fundamental baseline to which we can add the
necessary component of "more".
Progress is always measured by the ability to do slightly more than before. But for weight
training we need to know the minimum as well. Otherwise, we can very quickly become the
obsessive‐compulsive exerciser who does kettle bell workouts in the morning, bodyweight
circuits in the afternoon, with power‐lifting style workouts 2‐3 time per week with some
Olympic lifting thrown in for fun.
As I said in the introduction, my goal is not to live my life in the gym. Nor do I want to be the
world's greatest kettle bell thrower or Olympic lifter. I simply want to (as I have stated
multiple times by now) build or maintain my muscle mass while losing as much body fat as
possible, and I want to do this with as little work as possible. Or, more precisely I want to do
the exact amount of work necessary. No more, no less.
I am going to show you a simple and effective way to measure and calculate this EXACT
amount. Not a rough estimate, not someone else's answer, but your own unique answer to the
question "How often, and with what amount of volume, and weight do I need to workout in
order to maintain my current muscle mass?"
As an advanced lifter, you absolutely must know the answer to this question if you want to
continue to make progress with your lifting and your goal of building or maintaining your
muscle mass while losing body fat.
Without knowing this answer you are simply going to the gym for the sake of going to the gym.
What you need to know 2 – There are no Magic fat burning exercises.
It's completely true that activity burns calories, and that some exercises burn more calories
than others, but the truth is (as the old cliché goes) you can't out exercise a bad diet.
Exercising to lose fat is a futile practice for a couple of reasons. First and foremost it is not
nearly as effective as it's made out to be.
Using running as an example, for me to 'burn' and extra 500 Calories every day I would have
to run (or walk) roughly 7 kilometers (a little under 4.5 miles) EVERY. SINGLE. DAY.
Now, the idea of running 4.5 miles doesn't bother me. The idea of running 4.5 miles EVERY
SINGLE DAY scares the heck out of me. If we look back at the idea of efficiency and the fact
that the body can only do so much work before it begins to breaks down, this is simply not an
ideal use of my time.
If my goal were to become a better runner, then this would be a different story. However, for
my goal of losing body fat, this is clearly not the most efficient method to use in my quest.
The exact same rule applies for interval training, bodyweight circuits, kettle bells etc.
Generally, they all burn calories. They all elevate your heart rate, and will all burn fat.
However, in terms of the value of your time, they all have relatively minor effects on fat
burning when compared to diet.
I don't do any of these types of exercise on a regular basis. I will dabble in them from time to
time when the mood strikes me (specifically interval training since it is the best use of my
time), but I don't feel the need to exercise simply for the sake of exercising, so many of these
styles of training I simply avoid.
Special note: If you go to the gym to unwind or clear your mind or just because it makes you feel
better that is great and by all means continue. I'm just pointing out that you should be aware of
the reason you are really working out.
I use my diet to lose fat and I use my workouts to maintain my muscle mass and strength.
Once you are using your diet to lose fat and your workouts to build or maintain muscle then
you can do things like interval training and circuits to help speed up the process, but
remember ‐ without a proper diet, these techniques are practically useless for weight loss.
The bottom line is the absolute most efficient way to get amazing results is to workout for
muscle growth and change your eating habits for fat loss. When it comes to weight loss, it is
the total CALORIE DEFICIT that matters, not the way the deficit was created.
Trying to use your diet for muscle growth and exercise for weight loss is a recipe for failure.
The Process – How to start this program
The first thing you need is a set of metrics to work from. In other words, I want you to have a
system of measurement that you use to track your progress.
Without measuring and tracking you could be completely wasting your time in the gym.
This process is relatively easy. I want you to get a measuring tape and keep a detailed log of
the shape of your body.
These measurements, combined with your strength and bodyweight will give you a true
accurate picture of what is happening to your body.
This is exactly what I did, and it had profound results on my ability to truly track the changes
(or lack thereof) that were occurring in my body.
In total, I want you to measure 13 different circumferences. These measurements are to be
taken as accurately as possible. Try your best to measure them in the same manner each and
every time.
These 13 circumferences will be your new metrics, and combined with your weight and
strength, they are what will guide you through this process.
1. Neck Measurement
2. Shoulders at their widest point (halfway between your nipples and your clavicle)
3. Chest (measuring tape right across your nipples and under your arms)
4. Waist 3 inches above your bellybutton*
5. Waist at your belly button
6. Waist 3 inches below your belly button*
7. Hips at their widest point
8. Thigh 9 inches above the top of your kneecap*
9. Thigh 6 inches above the top of your kneecap*
10. Thigh 3 inches above the top of your kneecap*
11. Calf at its widest point
12. Bicep (flexed) measure the widest point
13. Forearm at its widest point.
• Depending on your height, you may want to use 2 inch jumps instead. As a rough guess
I'd say that anyone under 5'6" should use 2 inch instead of 3 inch jumps.
The Thirteen Measurements
NOTE: For the most accurate results always take your measurements
(including your weight) on the morning of a fast day.
Once you have these measurements you are now ready to begin your transition. The key here
is that you need to be consistent. Measure the same places every time, measure them the same
Take these measurements on a Monday, Wednesday and Friday of one week, and get a good
feel for your numbers and any variation that occurs (there will always be slight variations).
Always take your measurements in the morning while fasted.
BE HONEST! This isn't a competition to see who has the best measurements; it is a tool for you
to use to measure progress.
I also want you to keep a concise measurement of you strength gains and or losses. This being
said, I know that it is very impractical to test your 1 rep max on a number of lifts every week
or two.
Instead I would like you to use the following equation:
Your 1 Rep Max = [(Number of reps/30) + 1] x the weight you used.
So If I Squatted 335 for 3 reps then my predicted one rep max would be:
My 1 Rep Max = [(3/30) +1] x 335
My 1 Rep Max = [1.1] x 335
My 1 Rep Max = 365 (always round DOWN to the nearest 5)
This equation may not be perfect, but it allows for us to track improvements without having to
test our 1 rep max every week.
So if I squatted 335 for 3 reps one week, then two weeks later I squatted 320 for 5 reps, I can
see that my strength has actually improved (my estimated 1 rep max would now be 370).
Use this equation to track your core lifts and to chart your progress.
NOTE: I find it easiest to track the big lifts like bench, squat, shoulder press, dead lifts,
chins etc rather than trying to track my strength on EVERY lift. So pick the big lifts that
you currently use in your program and use these to track your strength.
Getting Started
OK, once you have your measurements and your estimated 1 rep maxes this is where the fun
You are going to slowly start to lower the amount of training that you do, using your metrics
to determine whether or not you are losing any muscle size.
This is exactly what I did…and I will take you through my journal using my exact numbers and
workout routines.
After you have your measurements the next thing you need to do in order to complete this
program successfully is to start (if you aren't already) following Eat Stop Eat.
As I have said before, to be successful your weight loss must come from your diet and there is
no better way to lose fat than by following the eat stop eat lifestyle – a commitment to
working out to build muscle and eating to lose fat.
While most people think of Eat Stop Eat as only flexible intermittent fasting, the truth is that
the Eat Stop Eat lifestyle is the COMBINATION of flexible intermittent fasting and weight
training. And make no mistake about this point ‐ the weight training is very important! So this
manual fits perfectly into the Eat Stop Eat lifestyle.
If you get caught up in the idea of eating to build muscle or working out to lose fat you will
quickly become discouraged. If you need more information on this than you can find it in my
book "How Much Protein?" (www.truthaboutprotein.com) but otherwise I want to you to
forget about protein, protein supplements, calories or any of that type of stuff.
(Remember, you only have work induced muscle growth on your side now)
Lastly, (and this is the part that moves you outside of your comfort zone) you have to be open
to the idea that you can get the EXACT SAME results you are getting right now by working out
a lot less.
This may be the hardest part of this entire program. I am going to ask you to cut down on the
amount of working out you do. The amount of time you spend in the gym AND the amount of
days you spend working out all together.
If your dedication to fitness is what defines you as a person, this process may come as a shock,
but if you follow through, it might be the most liberating and freeing experience of your life.
The Program
I started my program with the basic premise of "I'm probably doing more than I need to do,
what can I cut out"
At the time, I was following a workout called "Turbulence Training" by Craig Ballantyne. I
was training 4 times per week, with each workout being roughly full body workouts.
(If you need a program to use with Elimination Workout, I highly suggest the original
Turbulence Training program > www.AbsLikeCraig.com)
I found this to be an enjoyable and well thought out program so I used it as my 'base starting
point' for this experiment.
My very first experiment was to cut out all of my "extra" workouts. I took my kettle bells and
put them in the closet and made a conscious decision that I would fight the urge to do any at‐
home bodyweight workouts.
Since you now have your measurements you are ready to begin this exact same experiment. So
the very first step is to remove any 'extra' workouts you may be doing.
Many people currently have routines where they weight train 4‐5 times per week, but also do
extra kettle bell or bodyweight training.
This creates a vicious cycle of adding more and more exercise to your life as you strive for
more weight loss, muscle gain, or to simply keep up with what is trendy.
So your first step is to remove any extra work that you are doing in the name of muscle gains
or fat losses.
If you do extra work such as classes (dance, martial arts) that you do for pure enjoyment than
you can keep this work. After all, the point of this program is not to become a lazy sloth doing
only the bare minimum. It is to do the bare minimum so we can pursue other activities in our
After two weeks of this, I re‐took all my measurements to find that I had not lost any mass in
my chest, shoulders, arms or legs. I had lost a ¼ of an inch around one of my stomach
measurements, but that was just a normal fluctuation. My strength had increased in all of my
So after two weeks with no 'extra' workouts I want you to re‐take all of your measurements.
You may just find that your strength in the gym has not suffered, and that your measurements
are where you would expect them to be.
Once these two weeks are up, your next step is to start to remove any of the smaller 'isolation'
style lifts from your workout.
Just as before, this may sound scary, but remember, you have your measurements so you will
know if you start to lose muscle mass, AND this is only an experiment, when you are done you
can add these exercises back in if you wish.
Start by removing any forms of bicep curls, triceps extensions, calf raises, shoulder raises (like
dumbbell lateral raise and front raises), wrist curls and even leg extensions and leg curls.
This will be uncomfortable, and you will be extremely tempted to keep some of your favorites
(It took a giant internal fight for me to let go of doing additional triceps work) but remember –
you have your measurements – so you will know if you are shrinking.
After two weeks using no isolation exercises retake all of your measurements and check your
strength using the equation in this manual.
If you don't experience any negative changes, then keep eliminating from your program.
Your next step is to add an entire extra rest day in‐between ALL of your workouts.
So if you traditionally workout on a 2 on, 1 off, 2 on, 2 off split, your training may look
something like this:
Wednesday Thursday
I want you to change your workout so an extra day is added in after EVERY WORKOUT. So
your new routine would look something like this:
Wednesday Thursday
After 4 weeks of this routine, I want you to move to having 2‐3 days of rest between EVERY
Wednesday Thursday
I followed this exact plan, adding days until I was working out twice per week with my
workouts looking roughly like this:
Day 1
Sets x Reps
Shoulder Press
3 x 5
Weighted Dips
2 x 10
Weighted Chins
2 x 10
3 x 5
Straight Leg Deadlifts
4 x 10
Day 2
Bench Press
Dumbbell Bench Press
Dumbbell Row
Leg Press
Sets x Reps
3 x 5
2 x 10
2 x 10
3 x 5
4 x 10
This was all I was doing.
Each workout lasted roughly 30 minutes. I continued this program for 4 weeks with no
noticeable changes in any of my measurements or my strength (it was still going up, albeit
slowly). I then decided to reduce my total volume even further
So my entire workout plan looked like this:
Day 1
Shoulder Press
Sets x Reps
3 x 5
3 x 5
Day 2
Bench Press
Dead lift
Sets x Reps
3 x 5
3 x 5
And this is exactly what I want you to do as well. Keep removing all extra work until you are
left with a workout that consists of 4‐6 exercises with only 2 days of lifting per week.
Special Note about Exercise Selection using the Elimination Experiment:
If you notice the four exercises I have left here actually cover all the muscles of
my entire body. These are all major compound lifts that involve multiple joints
and lots of muscles. These are the types of lifts that you should be using for the
elimination system to ensure you are working all of your muscles without doing
extra work.
After two weeks of following this workout I knew this was as low as I wanted to go with my
volume. I may have been able to go lower, but this was a personal decision based on my
enjoyment levels.
If I was going to make the effort to go to the gym I needed it to FEEL worthwhile. Anything less
than 20 minutes of work just did NOT feel like it was worth the drive.
This was my 'volume' breaking point.
Since I was no longer willing to reduce my volume, I decided to decrease my frequency even
further. I moved to working out once every 5 days. After 4 weeks of this I noticed two
interesting things.
1) My strength had stalled and my lifts felt 'awkward'
2) My waist measurement had crept up to be consistently measuring at ½ inch more than
it used to be.
From these observations I knew I had found my own personal 'minimal'. I could successfully
maintain my muscle mass, strength and interest level training twice per week with minimal
This level of training was manageable, and allowed much more freedom in my daily activities.
I wasn't chained to the gym. And I know I had something that I could build upon.
Using this as my starting point, I then experimented (one month at a time) with adding in
different exercises. It was this experimentation that led me to realize that I get the best results,
and enjoy working out the most, when I am training with weights twice per week, and training
with blast straps doing weighted body weight exercises like dips, chin‐ups, rows and
suspended pushups an additional 2‐3 times per week.
This approach also allowed me to eliminate a whole host of workouts and exercises because
they simply did not give me any extra results during their one month trial.
So my personal minimum and optimum workouts look like this:
My Personal Minimum
Two workouts per week doing only the core foundations lifts of squats, dead lift,
shoulder press and bench press.
My Personal Optimum
Two workouts per week doing core foundations lifts of squats, dead lift, shoulder
press and bench press.
Two or three accessory workouts (about 15‐20 minutes long) that consist of weight
body weight exercises using blast straps for dips, chin ups, rows and suspended
This knowledge allows me the freedom of knowing that as long as I get my two workouts in,
and my strength is increasing then I am doing the things I need to do to progress. AND, if I get
in my extra workouts I know I am reaping some benefit.
It also allows me the knowledge that moving above this, adding in more workouts, more
exercises or even more time to each workout DOES not result in better measurements or
strength for me.
This type of knowledge is freeing. No more obsessive‐compulsive exercise for me.
Using these facts I can now, at any time I wish, add in exercises to my routine and after a given
amount of time (usually 4‐8 weeks) look and see if any of my measurements have changed.
If I feel the need to increase the size of my arms using close grip bench presses, I can add them
into my routine. After 6 weeks I can measure my arms. If there is no change, then I drop close‐
grip bench presses. It is this simple.
If I feel that I want to increase the amount of weight I can squat by doing extra sets of lunges I
can simply add them into my routine. After 4 weeks if my squat has gone up, then I keep the
lunges in my routine until my squat strength stops increasing. It is this simple.
The process of elimination – if you let the numbers (your measurements) do the work for you,
will save you lots of time and needless work.
In the first picture I was working out 5 times per
week while doing cardio twice per day and
following a SUPER STRICT diet.
In the second picture I have been following Eat
Stop Eat for over 2 years, training twice per week
with 2‐3 quick extra workouts thrown in whenever
My workouts were goal‐driven with the aim of
increasing the size of my chest and shoulders.
The result of this change in philosophy were
obvious, I reached my goal with less wear and tear
on my body. I did the work I needed to do to get
the results I wanted, without obsessive compulsive
exercising or obsessive compulsive Eating.
Your Next Steps
Once you have discovered your minimum – that is to say, the amount of training needed to
keep you exactly where you are today, then you can start adding things back into your
program – as long as you know the EXACT REASON that you are adding in that particular
Because it's 'good for you' doesn't cut it.
You absolutely MUST have some sort of objective measurement that you can use to track and
measure your results (or lack thereof).
If you're a guy and want to build a better looking physique without adding countless pounds of
bulk, then add in John Barban's Adonis Effect workout (www.AdonisEffect.com).
Keep a record of the measurements of your shoulders and your waist. I helped John review the
science behind this program so I can easily stand behind the scientific theory of this program.
In fact, this is the approach I have been using for the last two years.
If you are a man or woman and want to lose fat using Craig Ballantyne's Turbulence
Training, then add in one of Craig's interval training programs (www.AbsLikeCraig.com )
and keep track of your measurements looking for decreases in your waist measurement for
guys and your waist and hips for girls.
I know Craig personally and I can assure you that his programs are well designed and can
easily fit into a goal‐oriented training style.
If you are looking to add muscle then you can try Vince Delmonte's Nononsense Body
Building Program (www.BuiltLikeVince.com).
Just remember to always assess your improvements.
The bottom line is that there are COUNTLESS workouts available on line. Some are amazingly
effective, and some are simply a scam.
The ONLY way to know if a workout is working for YOU is to have some way of measuring and
tracking your progress. If you do not see SPECIFIC and MEASURABLE results within 4 to 8
weeks, then drop the program back to your minimum and try something new!
This process of elimination and measurements will save your from exercising simply for the
sake of exercising, and will save you needless extra wear and tear on your body.
Remember – the key to looking good and being functional well into the later years of your life
is to be able to keep working out well into the later years of your life. Getting the results you
want without injuring yourself should always be your number one priority!
Just as Eat Stop Eat is the simplest and most practical method to lose weight, I believe
Elimination Training is the simplest most practical way to maintain or build muscle.
Simply make measurements, identify your goals, and then test different methods of reaching
your goal.
Strive to identify the minimum amount of work you need to do and the optimum amount of
work (and type of work) you should be doing.
Avoid exercise fads, and doing exercises simply because they are trendy or in style. If you
don't see measurable improvements with a specific exercise then stop doing it.
This is practicality at its best, and it forces you to continually ask yourself "why am I doing this
The bottom line and the conclusion of this entire manual is this – Measure and assess
everything you do in the gym. Don't be afraid to cut back and don't be afraid to let go of the
things that are not moving you towards your goal.
Finally, in order to progress your goals must be clear concise and measurable.
Setting a goal like "bigger muscles" isn't a goal at all, it's a day dream. Setting a goal of adding
1.5 inches to your chest circumference is clear and measurable, and is something you can
make a plan to achieve.
These sounds like similar ideas but you have to be very specific if you want to actually achieve
any goal. The more specific you lay out the goal, the easier it is to make it happen.
Finally, remember:
"If you want to be successful you have to do the things that unsuccessful people aren't
willing to do."
"There are things in your life that you do out of habit or because you THINK you should do
them. If you aren't benefiting in any way from these things, you need to eliminate them."
The Elimination Experiment
~Elimination Workout Cheat Sheets
1. Take your measurements
2. Measure your strength
3. Cut out all extra workouts
4. Cut out all isolation movements
5. Add an extra rest day after EVERY workout
6. Increase your rest to 2‐3 days in‐between EVERY workout
7. Reduce your exercises to only the bare minimum core lifts
8. Reduce your volume (number of sets)
9. Identify your own personal minimum
10. Identify your own personal MEASURABLE goals
11. Add in new exercises or programs for 1 to 2 month trials
12. Compare your strength and measurements
13. If they improve and move you towards your goal keep the new exercises, if they
do not, eliminate them and move on
14. Repeat steps 11‐13 as needed
A Special Note
How it All Started
The Fasted State
The Disappearance of the Fasted State
Forget Everything You Have Ever Read About Fasting
Fasting and Your Metabolism
Fasting and Exercise
Fasting and your Brain
Fasting and Your Muscle Mass
Fasting and Hunger
Fasting and Blood Sugar Levels
Other Misconceptions of Fasting
The Health Benefits of Fasting
Decreased Insulin Levels & Increased Insulin Sensitivity
Decreased Blood Glucose Levels
Increased Lipolysis and Fat Burning
Eat Stop Eat
Increased Glucagon Levels
Increased Epinephrine and Norepinephrine levels
Increased Growth Hormone Levels
Increased Weight Loss and Increased Fat Loss
Decreased Chronic Inflammation
Increased Cellular Cleaning
Health Benefits – The Conclusion
The Eat Stop Eat Way of Life
How to fast Eat Stop Eat style
How to Eat Eat Stop Eat style
What to do While Fasting
How to work out with Eat Stop Eat
Designing your own workout program
Sticking with it
A note on cardio for weight loss
Other Health Benefits of Exercise
How to keep it off
Eat Stop Eat Conclusions
Eat Stop Eat Frequently Asked Questions
Eat Stop Eat
A Special Note on This Edition
First of all, let me be clear that I was well aware of the immense gap between
peoples' attitude toward health and fitness and the theories found within this book
back when it when was first published in 2007.
I knew that people had generally accepted that strict dietary restraint and an almost
relentless workout program were essential for weight loss. Not only this, but it was
believed that a serious lifestyle modification had to occur that made you almost
obsessed with health and nutrition.
I was all too aware that for some curious reason we had accepted the idea that losing
weight had to be extremely difficult and the concept that long-term weight loss
success meant a life of dedication and extreme discipline.
Back in 2007, even the slightest suggestion that we could actually cause a genuine
reduction of body fat WITHOUT extremely regimented and inflexible dietary
restrictions was often met not only with disbelief, but also hostility. Few were
prepared to hear or accept a simpler solution.
Eat Stop Eat
The diet industry is huge, and worth billions of dollars in annual profits. This not only
includes the obvious examples of over the counter diet pills, but also weight loss
centers, weight loss coaches, weight loss books, and even on-line weight loss societies.
Combine this with the shocking boom of twenty-something year old Internet
marketers making millions selling 'diet advice' on-line and it becomes obvious that the
weight loss industry was ripe for a big, strong dose of common-sense thinking.
I knew that Eat Stop Eat was going to cause a shockwave in the diet industry, and that
I was going to have to spend a great deal of my time defending the concepts within it.
But like I said, this was almost a given. It is the NORM for radical new concepts that
receive a lot of attention to arouse a sharp division of opinion among expert
Yet the fight for Eat Stop Eat's acceptance was not nearly as uphill as I had imagined.
Sure, it had its detractors and nay-sayers, but for the most part even the harshest
scientific critic quickly came to realize the simplicity and effectiveness of Eat Stop Eat
and appreciated that it was supported by very sound and logical scientific evidence.
It seems that in a matter of just 3 short years, Eat Stop Eat has gone from being a
controversial 'fringe' dietary 'fad' to becoming an accepted dietary approach to losing
weight that is being supported by doctors, dietitians, and other mainstream health
Eat Stop Eat
Biologist J.B.S. Haldane said it best when he pointed out that there are four stages of
scientific acceptance:
1) This is worthless nonsense
2) This is an interesting but perverse point of view
3) This is true but quite unimportant
4) I always said so
Eat Stop Eat has hit the "I always said so" phase of acceptance. This is very exciting to
me, and many others involved in the diet and weight loss industry.
People have begun to accept that losing weight can be accomplished using a multitude
of different diets, as long as the diet created some sort of decrease in caloric intake.
Not only this, but the concept that the best diet is the one you enjoy and can stay on
the longest, has really caught on.
Despite these facts, there is still a growing amount of nutrition misinformation that is
available in the mainstream weight loss industry. And, quite ironically, obesity rates
are still increasing. In fact, the average percent body fat in North America has become
startlingly high.
(The average body fat for men is 25% and for women is closer to 40%)
Eat Stop Eat
Common sense and sensibility merges with the weight loss industry.
The simple truth is that research illustrates an increased supply of food is more than
sufficient to explain this obesity epidemic.1 I am almost positive that no one is happy
with the North American average of 25% and 40% body fat for men and women,
respectively.2 As such, there is still a need to expand on the successful theories of Eat
Stop Eat to help as many people as possible realize that weight loss does not have to
be complicated.
Let's start with what we already know about weight loss:
Carrying extra body fat is really bad for us, both physically and emotionally.
Weight loss is not a mystery and the fundamental principles have never
changed. It's our ability to apply these principles that dictates how successful
we are at losing weight.
Since you are reading this book, you have a personal interest in weight loss.
A Caveat: Prevention is better than a cure.
While the principles of Eat Stop Eat are often only thought of as a way to lose weight, it
is important to remember that Eat Stop Eat is also an effective way to maintain weight
loss, AND to prevent weight gain from happening in the first place.
Simply put, when adapted to fit your own personal lifestyle, the principles of Eat Stop
Eat can apply to everyone.
Eat Stop Eat
Take a second before reading this book and think about all the diets you have
heard about and read about in recent years. Each diet had its own little hook that
made it stand out, and each diet had thousands of loyal followers that swore that
their diet was the only one that worked.
Now consider the real-world evidence that is right before your eyes. Every day you see
hundreds of people, all with different body shapes and all following different diets.
I will use professional bodybuilding as an example. Imagine two groups of
bodybuilders ready to step on stage at the highest level of competition; their veins
popping out everywhere, with tanned, oiled skin, and almost nonexistent body fat.
The first group consists of bodybuilders from the 1950's and 1960's. These
bodybuilders were able to get into phenomenal shape using diets that were low in fat,
high in carbohydrates with moderate amounts of protein. The second group consists
of bodybuilders from the 1990's and beyond. They got into phenomenal shape using
very different diets that consist of moderate amounts of fat, low carbohydrates, and
very high amounts of protein.
Eat Stop Eat
Both groups of bodybuilders were unbelievably lean. Both groups used various
supplements and drugs. However, both groups followed very different nutrition plans.
Yet, somehow they all managed to get their body fat down to unbelievably low levels.
dramatically. Depending on the bodybuilder and the era, they may have eaten six
meals a day, or they may have eaten more than a dozen. Some bodybuilders ate red
meat while others did not. Some did hours of cardio, some did no cardio at all, yet
they were all able to lose fat and get into 'contest shape'.
The reason all these bodybuilders could get in shape on so many different styles of
diets is simple: for short periods of time, every diet will work if it recommends some
form of caloric restriction. And if you follow a calorie-restricted diet you will lose
weight, guaranteed.
The problem is, you simply cannot follow a super-restrictive diet for a long period of
time. Sure, a truly dedicated individual may be able to follow a very restrictive diet for
12 weeks and get into phenomenal shape. With the right amount of dedication, a
person can even look like they just stepped off the cover of a fitness magazine. And a
very small and unique group can do this for years on end.
For the rest of us, this way of eating is too restrictive, too intrusive on our lives, and
far too limiting to be done effectively for any real length of time.
Now, what if I told you that these types of long restrictive diets are simply not
necessary for weight loss? What if I told you that there is a way to eat and a way to
live that can give you amazing health benefits, help you lose weight, and does not
involve any prolonged periods of food restrictions, eating schedules, supplements, or
meal plans?
Eat Stop Eat
In the following pages I am going to share with you a discovery that I made as a result
of years of research and schooling, a career in the sports supplement industry, and an
obsession with nutrition.
I am going to present you with the reasons why I think most diet plans are
unnecessary, too restrictive, and ultimately too complicated to work long term. And
most importantly, I am going to describe what I believe to be the single best way to eat
and live that will help you lose weight and keep it off, without any of the complex
plans, rules, and equations that is typical of most diets.
After all, I don't consider this method of eating a diet. It's a way of eating that restricts
calories, but that can also ultimately grow into a way of life.
I must warn you in advance, many of these ideas are 'different' in that they do not
agree with the current nutrition trends. I promised myself when starting this project
that I would not merely accept the current rules of nutrition just because they
happened to be the rules that are currently en vogue.
As the bodybuilders in the example prove, many different styles of nutrition can result
in the development of astonishing physiques. There probably is no "right" way to eat.
The best we can hope for is finding the way that works the best for you.
Nutrition, just like all science and medicine, is always evolving and changing. So even
though the ideas in this book may be radical now, I believe that someday they just
might be the new rules of nutrition!
I am positive that if you read this book with an open mind, you will find that
everything I have written makes sense. It may be different than what everyone else is
telling you, but it is proven and backed up by a large quantity of scientific research,
and it can change your life.
Eat Stop Eat
How it All Started
I walked away from my career in the sports supplement industry in May of
2006. It wasn't a bad split, and I did not want to give up on the industry altogether, I
just wanted to start fresh.
To fully explain this decision, I have to take you back about twenty years.
I have always been obsessed with exercise, health, and nutrition. At 10 years old, I
could already boast a very impressive collection of Muscle & Fitness Magazine, and a
couple of years later I was also collecting issues of Men's Health. I can remember
reading about bodybuilders like Lee Haney, Arnold Schwarzenegger and Lou Ferrigno
and all of the articles concerning their diet and exercise programs. It was these
articles that piqued my interest in the science behind fat loss.
At 16 years old, I had a subscription to the American Journal of Clinical Nutrition. I
would read any research paper that involved nutrition and fat loss. It would take me
about a day to read each article because I had to stop and check almost every word in
a medical dictionary.
At 17 years of age, I started working at a local supplement store. This was my first
official step into the health and nutrition industry and I have never looked back.
Eat Stop Eat
When I started studying nutrition at university, I had only two goals – to learn
everything I possibly could about nutrition and metabolism, and to graduate with
honors. In the spring of 2000, I accomplished both of them. Almost immediately after
graduating from university, I was fortunate enough to be hired as a research analyst
at one of the world's leading supplement companies.
Fast-forward to June of 2006. I had just spent the last six years of my life working in
one of the most secretive industries in the world. During this time, I had been
entrusted with protecting some of the most confidential information in the entire
I was the person responsible for the inner dealings of our Research &
Development Department. Unfortunately, this was part of the problem.
Part of my job was to review bodybuilding and fitness magazines. Every month I would
have to read through the top ten magazines on the market. I was constantly reading
about the 'latest and greatest' diet methods. After years of reading magazine after
magazine, I didn't know what to believe anymore.
Each month, it seemed like the
newest diet methods contradicted the diet methods that were in last month's
magazines. I started to think that the weight loss industry was full of nothing but
confusing and constantly recycled misinformation.
When it came to the science of losing weight, every so-called 'nutrition guru' and
weight-loss personality had his or her own theories on what did and didn't work. After
years of reading and evaluating all of these nutrition and diet programs, I was actually
starting to ignore my previous doubts and get consumed by the hype!
Despite all of my formal education in the nutrition field, even the most absurd diet
theories eventually started to sound logical to me, even though I had never come
across any research that could convince me that these theories were supported by
strong scientific evidence.
Eat Stop Eat
In reality, the vast majority of what I had read in these magazines was just theories
and speculation. Some of them were based on science while others were complete
Many were contradictory to one another, and others even defied the
fundamental laws of thermodynamics and science.
Month after month, dozens of magazines would appear on my desk, and month after
month, I would see new and old diet ideas being trumpeted as the newest, most
effective way to 'blowtorch through stubborn body fat'.
At this point, I noticed a funny thing about the industry - if an idea is published
enough times, and if enough people accept it, it becomes true, no matter how
inaccurate it really was.
Whoever said, "you can say the same lie a thousand times but it doesn't get any more
true," has obviously never been involved in the nutrition industry!
The bottom line is that I got into the sports supplement industry for the same reason I
eventually left. I wanted to understand the true rules of weight loss, and I wanted to
figure out how we should really eat for health, energy, peak performance, and for
weight loss.
I ended up leaving my career in the industry so that I could write this book.
Eat Stop Eat
As part of the background research for this book, I made it my goal to uncover
the true scientific facts behind weight loss and nutrition.
I'm not talking about the scientific 'facts' that are thrown around every day by food
companies and marketing gurus. You know, the 'eat this, not that' facts or the 'recent
research has shown' 'facts'. I wanted to find the cold, hard truths. I was looking for the
nutritional equivalent of death and taxes.
My first step in this quest was to read every nutrition and diet book I could get my
hands on. I read and re-read the following books:
The Atkins revolution, Protein power, Body for Life, The Zone, The South Beach
Diet, French Women Don't Get Fat, The Warrior Diet, The Metabolic Diet,
Volumetrics, The Obesity Myth, Health Food Junkies, An Apple a Day, What to
Eat, the Omnivore's Dilemma, Real Foods, The End of Overeating, Eat Right 4
Your Type, Good Calories Bad Calories, Food Politics, as well as various
'underground' books on diet and nutrition like Dan Duchaine's Body Opus.
I didn't just read these books. I analyzed them. I compared marketing tactics, writing
styles, and persuasion techniques. If the book quoted scientific references, I sought
Eat Stop Eat
out the reference and reviewed it in its entirety. My goal was to dissect our current
nutrition beliefs and to find track their evolutions and origins.
On top of this, I also read and critically analyzed hundreds (not an exaggeration) of
research papers, and re-read several of my nutrition textbooks.
I even went so far as to enroll in graduate school to study Human Biology and
Nutritional Sciences, and let me tell you, it took an almost unhealthy desire to
uncover the truth to drive me to re-enroll in school after a seven-year hiatus, with a
pregnant wife and a busy consulting job! It was a long commute back and forth from
school every day, but having the opportunity to study nutrition at the graduate level
was worth the sacrifice.
So what did all of my research uncover? Firstly, I can say that most (but not all)
people who talk about scientific research on-line or in magazines are not credible
sources of scientific information, nor can they properly analyze the meaning of any
scientific research.
What they do is called "data mining", where they scan research papers looking for
interesting sound bites or quotes. Basically, they try to summarize 2 to 3 years worth
of scientific investigation in one short and snappy quote. It's great reading, but it
rarely gets to the truth of the topic. This is not meant as a self-serving ego-boosting
statement, but rather as a testament to the importance of obtaining a proper
I also realized that even having an advanced education in one specific topic does not
make you an expert in all things health related. Having a PhD in muscle physiology
does not make you an expert in fat loss, and vice versa. Nor does being a Medical
Doctor necessarily give you the scientific background you need in order to truly
understand the complexities of nutrition, and more importantly to be able to see
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through the deceptiveness of nutrition marketing (many U.S. medical schools fail to
meet the minimum 25 required hours of nutrition education set by the National
Academy of Sciences).3
Eat Stop Eat
Finally, I can tell you that based on my research studying nutrition, fasting, and
weight loss in graduate school, I have realized that there are only two absolute truths
when it comes to nutrition and weight loss.
1) Prolonged caloric restriction is the only proven nutritional
method of weight loss
2) Human beings can only be in one of the
following states: Fed or fasted.
That's it. In my opinion, these are the only two facts that are undeniable. Everything
else is open for debate, which is the problem with nutrition today – it is made out to
be so complicated and confusing that nobody knows what to believe.
Most scientific research findings seem to do nothing more than add to the already
confused and muddled nutritional theories and diet recommendations that exist, and
the cause is clear as day – research on nutrition and food is no longer conducted to
improve our health and well being. It is conducted for marketing purposes and as a
method to get us to buy one product over another, and it is all based on us being
constant consumers.
In fact, it was in an amazing article in Scientific American magazine written by
renowned food expert Dr. Marion Nestle where I became aware that it was in the early
1980's food companies had no choice but to attempt to change the way we eat. Faced
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by stockholder demands for higher short-term returns on investments, food
companies were forced to expand sales in a marketplace that already contained an
excessive amount of calories.
Their only option was to seek new sales and marketing opportunities by encouraging
formerly shunned eating practices such as frequent between-meal snacking, eating in
bookstores, and promoting the money-saving value of larger serving sizes.4
To be clear, our entire style of eating in North America has been molded to support
the interests of major food companies.
You may be wondering 'How can a select few people change the way entire countries
decide to eat?' Well, in order to promote this new style of eating, enormous amounts of
money had to be spent on research supporting the health benefits of this style of
As far as I can tell, most research being conducted on food and nutrition these days is
done simply for the purpose of food marketing. This is because the money that funds
nutrition research is typically donated by a food company or supplement company.
This so-called 'donation' or grant comes with the hope and expectation that the
research will produce a health claim or other marketing claim that the company can
then advertise as a selling feature for their product. As it turns out, health claims on
foods and supplements can be incredibly lucrative, and the politics behind nutrition
are undeniable.
It was in a book titled "What to Eat" by author and researcher Marion Nestle (the same
author who wrote the article in Scientific American), where I read the following quote –
"The real reason for health claims is well established: health claims sell food products."5
I couldn't agree more.
Eat Stop Eat
The bottom line is that research creates health claims, and health claims sell
products. Whether the product is some new 'functional' food or the latest diet
program, if research says it works, it will sell more, guaranteed.
Very soon into my readings I began to realize that the research on weight loss had
become so skewed with politics that it has turned into the world's most ironic
oxymoron. After all, the research was trying to uncover the completely backwards
idea; 'what should we eat to lose weight?!'
When I realized that almost all nutrition research was working under this completely
backwards paradigm, I understood that I had only one choice. If I was to avoid all of
the bias and vested influence in today's nutrition research then I had to go back to the
absolute beginning. I had to conduct a thorough review of exactly what happens to
human beings in the complete absence of food.
Eat Stop Eat
The Fasted State
The definition of fasting is quite simple. I've read through countless dictionary
entries and website descriptions of fasting, and have decided that the best definition
of fasting is the following: "The act of willingly abstaining from some or all food,
and in some cases drink, for a pre-determined period of time." The key word in
this definition is "willingly" as it is the difference between fasting and starving. Other
than this one small difference, the net result is the same – the purposeful abstinence
from caloric intake over a given period of time.
Now, a lot of people confuse 'starvation' with wasting - wasting is the end result of
prolonged caloric restriction - where your fat reserves are almost completely used up
and can no longer supply your body with enough energy to meet its needs. This is
when you see abnormal physiology such as muscle wasting (loss) and a slowed
metabolism. So 'wasting' is the end result of prolonged extreme calorie restriction –
occurring after months or even years of a chronically low intake and possible nutrient
deficiencies, but not something that happens in a 72-hour period without food.
So you are either fed or fasted, however 'fasted' can mean 12 hours or 12 weeks, so for
the purpose of my research I decided to focus on short-term fasting, studying the
metabolic effects of fasting between 12 and 72 hours. While researching, I observed
some benefits to studying short-term fasting as a way to find the truth behind
Eat Stop Eat
nutrition and fat loss. The most important is that people with vested interests in
selling consumable products have no interest in studying fasting.
Fasting automatically rules out the use of any sort of food, health supplement, or
newly touted "functional foods". Much to the dismay of food companies, you can't put
fasting into a pill and sell it, and as we have already discussed, the purpose of most
nutrition research these days is the development of new products.
By default, because you do not consume anything while you are fasting, research on
fasting contains very little bias from large food company funding. After all, why would
a food company spend money proving there is a benefit to eating less of their
Another benefit of studying fasting is that there is an extremely large volume of
research that has been conducted on fasting, and more research comes out almost
every day.
Throughout history, various cultures have used fasting in many different types of
rituals and celebrations, and still use fasting within those traditions to this day.
Almost all major religions have a degree of fasting built into them. From political
protests to healing rituals, and even for good-old weight loss, there are many
historical accounts of various people fasting for different reasons. With the exception
of fasting for religious purposes, the practice of fasting has all but disappeared in
North America.
Our ancestors also fasted simply due to the poor availability of food. While modernday humans in many developed countries are used to being able to eat a solid three
meals per day, animals in the wild eat only when food is available, and most likely this
is also how our hunter-gatherer ancestors ate.
Eat Stop Eat
And let's not forget that the majority of the world's population still lives without
adequate food supply. The fact that we're faced with a problem of too much food
makes us the lucky ones. Of course, this creates an odd sort of irony in the fact that
you are now reading a book about how to deal with the consequences of the extra
Eat Stop Eat
The Disappearance of the Fasted State
As I stated in the beginning of this book, from a nutritional point of view, a
human being can only be fed or fasted. By saying this, I mean that we are either in
the process of eating and storing the calories that come from our food, or burning
these same calories as we burn stored energy. This energy is stored in the form of fat
and glycogen (the storage form of sugars and carbohydrates in our bodies).
Our bodies are designed to eat food when food is available and use the calories we
have stored as fat when food is scarce. These are our only two options. Consider them
the Yin and Yang of nutrition and health.
FED - Eating and storing Calories
FASTED - Not eating and burning Calories.
Eat Stop Eat
Fasting is the simplest method our body has for maintaining its caloric balance. Store
a little when we eat, burn a little when we don't eat. Recent research suggests the
problem is that we spend as much as 20 hours a day in the fed state.6 We are
constantly eating and storing food and we never really give ourselves a chance to burn
it off.
So the yin and yang of fed and fasted has been replaced by a constant fed state, where
we helplessly try to figure out how to continue eating and somehow lose weight at the
same time. This is a very scary scenario when you consider the fact that our bodies
are designed to store fat whenever it is provided with an amount of calories beyond its
needs. In order to restore the balance of fed and fasted states, we have no choice but
to go through periods of under-eating to match our large periods of over-eating.
As a very crude example, imagine a hunter who has caught and eaten an animal, and
foraged around and found some berries. Once the meat is gone and the berries have
all been picked, the hunter has no choice but to move on in search of more food.
Based on this ancestry, it seems logical to say that this is precisely how our bodies
were designed to function.
So if our bodies were designed to feed and then fast, why doesn't anyone fast
Most likely it is because the concept of fasting for weight loss and health has been
villainized in western society as it goes directly against one of the most basic
principles of business – supply and demand. To the food industry and various
government agencies, the idea of people eating less is bad for business.
Eat Stop Eat
Consider that each day in the United States, the food industry produces enough food
to supply every single person with almost 4000 calories.7 On top of that, 10 billion
U.S. dollars per year goes into the advertising and promotion of this food.8 It would be
a huge financial disaster for many food companies if all at once everyone in the United
States decided not to eat for one day out of the week.
This is why the food and nutrition industry is willing to suggest many different
theories on how to lose weight, as long as it means we continue buying and
consuming foods. And not only that, they're trying to sell the idea of buying MORE
foods and consuming it MORE often.
Think of all the diet suggestions you know. They all rely on the continued intake of
food. Eat six small meals a day. Eat high protein. Eat breakfast (the TV commercials say
it's the most important meal of the day). Eat cereal. Overeat, cycle your carbohydrates,
cycle your proteins, Eat lots of high calcium foods. Eat whole wheat. Take diet pills.
Whatever the recommendation, it always revolves around making sure that the
population is continuously consuming food and food supplements.
After all, this is how companies refer to us - we are consumers (not people). And if you
look up the word 'consumer' in the thesaurus you will find that its synonym is
'customer'. How many times have you heard a company representative say things like,
"We value our customer"? Well, of course they do! We buy (and consume) their
products! Without us, there would be no profits and no company.
In a day and age where so many people are trying-and failing- to lose weight, it seems
improbable that the answer is simply dieting. In fact, in his very controversial book
"The Obesity Myth," author Paul Campos states he does not believe that dieting is an
effective method of weight loss. Indeed, Mr. Campos goes so far as to say the idea that
"People could lose weight if they really wanted to" is, in fact, a lie.9
Eat Stop Eat


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It's officially Griselda season, but seriously — when isn't it? Today, Westside Gunn, Conway and Benny the Butcher have linked up once again on a new song called "Chef Dreds."
The track finds the three Buffalo rappers going back to back over production from Beat Butcha and Daringer. "Chef Dreds" serves as the second single off their Shady album What Would Chine Do, dropping November 29th.
OS REWIND: Westside Gunn, Conway & Benny the Butcher – Dr. Bird's

subset: commoncrawl


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- Home
- South Carolina
- Charleston
- Summerville
- Bradford Pointe
Grand Opening
Bradford Pointe
About the Community
Welcome to Summerville's newest Centex community, Bradford Pointe. Here, you'll enjoy a private amenity that will include a swimming pool and children's play area as well as convenient access to just about everything including great schools for all grade levels, shopping, dining and recreation. Choose from a variety of flexible, open-layout home designs created for the way you live.
$240,990Starting from
$1,439/moStarting from
2Car Garage
1,588+Sq. Ft.
The light-filled one-story Rosemont's open floorplan offers three bedrooms, including a generous Owner's Retreat, plus a spacious open kitchen with a large island.
$245,990Starting from
$1,468/moStarting from
2Car Garage
1,702+Sq. Ft.
The single-level Morgan floorplan showcases open main living areas and features three bedrooms and flexible space.
$251,990Starting from
$1,503/moStarting from
2Car Garage
1,913+Sq. Ft.
The Compton's open concept modern design, with large kitchen island overlooking the great room, makes entertaining a breeze.
$257,990Starting from
$1,538/moStarting from
2Car Garage
2,260+Sq. Ft.
The spacious Aspire boasts three bedrooms, upstairs loft, Everyday Entry, gathering room, and versatile first-floor flex space.
$265,990Starting from
$1,585/moStarting from
2Car Garage
2,394+Sq. Ft.
With a stately façade, Hartwell has an inviting foyer, huge great room, downstairs Owner's Suite, and a giant upstairs loft.
$269,990Starting from
$1,609/moStarting from
2Car Garage
2,602+Sq. Ft.
The Hampton gets high marks for flexibility with an upstairs loft, downstairs flex space, and a multi-use room with half bath.
$279,990Starting from
$1,667/moStarting from
2Car Garage
2,956Sq. Ft.
You'll find ample space in the Mitchell with a large Owner's Suite, formal dining room, upstairs loft, and downstairs flex room.
Area Details
About the Area
About the Area
Additional Features
- Explore the many parks to choose from including Azalea Park, Rosebrock Park, Jessen Boat Landing, Hutchinson Square, Wassamassaw Park, Saul Alexander Park, Shepard Park and Newington Plantation Park
- The sports complex at Gahagan Park includes 6 baseball/softball fields and a football field
- The 5,000 sq. ft. Summerville Skate Park
- Doty Park has 6 lighted tennis courts
- At Nexton Square, enjoy Carolina Ale House, Halls Chophouse or Starbucks and look forward to Taco Boy and Fuji Sushi coming soon.
- Across the street at The Market at Cane Bay choose from Publix Grocery, Famulari's Pizzeria, Rio Chico Mexican Restaurant, Tropical Smoothie and Eggs Up Grill
- A variety of options in Downtown Summerville include Groucho's Deli, Five Loaves Cafe, Mellow Mushroom, Boxcar Betty's, Panera Bread, Oscar's, Sushi 201, Toast!, Caffe Italia and more
- Dental and Medical Offices located in The Market at Cane Bay
- Cane Bay Family YMCA features walking track, exercise equipment, sports courts and fields, health and wellness programs, indoor pool and more
- Planet Fitness, Pivotal Fitness, Orangetheory Fitness, 9Round Summerville and other popular gym facilities are located in downtown Summerville
- JOANN Fabrics and Crafts
- The Fabric and Crafts Shop
- Fire and Ice Art Studio
- People Places & Quilts
- 30-Mile Ashley River Blue Trail
- Sawmill Branch Trail
- Oakbrook Nature Trail
- Planned amenity center to include a swimming pool with covered cabana, children's play area, 1/2 basketball court and a sports field
- 7 thoughtfully crafted Home Designs to choose from.
- At Nexton Square, attend outdoor concerts at Brown Family Park and activities and events on the Great Lawn
- Stroll through a 50-mile planned network of paved paths and rugged trails in Nexton
- Only 10 miles to Azalea Square Shopping and Dining
- Flowertown Players Theatre
- Flowertown and the Sweet Tea Festivals
- Farmer's Market
- Regal Azalea Square Stadium 16 Movie Theatre
- Legend Oaks
- Pine Forest Country Club
- Summerville Country Club
- Jessen Boat Landing offers a fishing pier, public boat landing, walking trail and picnic shelter with tables
Homesite Map
Events & Offers
Our residents are at the heart of every Centex community, and there is always something happening. From exciting offers to home events, we invite you to see what's going on in the neighborhood.
50% Off $15,000 in Options
For a limited time, take advantage of 50% Off $15,000 in Options when you purchase a new home in Bradford Pointe.* See a Sales Consultant for details.Learn More
Receive up to $8,000 in Pulte Mortgage Flex Bucks*
For a limited time, receive up to $8,000 in Pulte Mortgage Flex Bucks.* Speak with a sales consultant for details.Learn More
Centex Offers a $2,000 Incentive for USAA Members!*
$2,000 Incentive for USAA members!* Must be a USAA member and provide member number by purchase agreement effective date. Offer valid from 1/1/19 - 12/31/19. *See sales consultantGet Started
Video Tour of Planned Amenities
Get a sneak peak of the planned amenities. Homeowners will enjoy a a zero-entry swimming pool, covered pavilion, basketball court, children's play area, sports fields and more.Watch Video!
Opening Doors To Homeownership Since 1972
Your path to homeownership starts with Pulte Mortgage. We provide an easy, convenient, and personalized lending experience that fits your financial needs.Learn More
Centex Smart Home
Centex Smart Home gives you the flexibility to make your home exactly as smart as you want it to be, from the basic prewired to the full suite of automation that really brings your home to life.Learn More
Request Info
Interested in living here? Tell us how to reach you, and we'll be in touch. We look forward to answering any questions you may have about building with us and living in our homes.
Thanks for your interest. You'll be receiving communications from us shortly.
Build Quality Experience
Developed using quality control measures, the Centex Build Quality Experience is a step-by-step process that helps to ensure your home is built with a high level of quality down to the very last detail.
Buying New vs. Existing
When you buy a new home, you can rest assured knowing that things work, as they should. From energy-saving features to new appliances and fresh décor—it's hard to beat move-in ready.
(2) Nearby Neighborhood(s)
What You've Dreamed
Build Quality Experience
See how our step-by-step build process uses strict quality control measures to ensure your home is built to last.Learn More
What to Know Before You Buy
Take the mystery out of mortgages with a collection of articles and a mortgage calculator that can help you with home financing.Learn More


text:
Back to where you came from
Abstract Flowers
Smaller Image
Site Map
Bigger Image
Bigger Image
"Flowers In The Forest"
Abstract Oil Painting 2010
Size: 28x23 cm (11x9 inch) with frame.
Sold to:
Lidköping, Sweden
. . . See Movie
Flowers In The Forest
Back to where you came from
Top of the page
Site Map
Price List
Geometric Art Paintings
at HALTAVISTA ART GALLERY


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1988-91 Honda Civic CRX Front Lower Control Arm Pair AM-1334956042
Part Number: AM-1334956042
- Comes as a PAIR
- Fits both LH (Driver Side) and RH (Passenger Side) FRONT LOWER
- Include bushings
- Replaces dealer part numbers: 51355-SH3-020, 51365-SH3-020, 51355SH3020, 51365SH3020
- Direct replacements
- Built to strict quality control standards
Attention California Customers:
WARNING: This product can expose you to chemicals including Chromium (Hexavalent Compounds), which is known to the State of California to cause cancer, and birth defects or other reproductive harm. For more information, go to www.P65Warnings.ca.gov.
10 Year Warranty
This item is backed by our 10-year warranty. In the event this item should fail due to manufacturing defects during intended use, we will replace the part free of charge.
Please note: Any modifications to an item of any kind before contacting us will void any and all warranty coverage for this item. Please contact us before modifying the part so that we have the opportunity to correct the situation.
This part replaces:
- Dorman 520-678
- Dorman 520-677
- Hollander 512-58140R, 512-58174R
- Hollander 512-58140L, 512-58174L
Vehicle Fit
- Honda CRX Front Lower Control Arm Pair
- Honda Civic Front Lower Control Arm Pair
Product Reviews
Please help us make certain we are selling you the correct part by confirming the year, make and model of your vehicle:
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text:
Introduction to Content Marketing and Email
This event has been canceled
Introduction to Content Marketing and Email Content is KING! It helps you get the right message to the right person at the right time. Good content will help customers find you and improve your Search Engine Optimization (SEO). Email marketing will help you keep your current customers coming back and help you convert your prospective customers into buyers. Used together, Content Marketing and email create a strong combination of marketing tools that will help you grow your business. Instructor: Susan Wilcox, eDynamic Marketing Course fee: $59 CRN 50069 Thu, Oct 10, 6-9pm Virtual seats are also available for this class. Please refer to the online courses.
Fee: $ 59.00
For registration and payment information, please click on the "Training Courses" tab at our website: www.sbdcrvcc.com


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This is going to hurt, isn't it…featuring ghee's Shred Leather Dress
As you can tell by my expression, I am not too sure about sitting on the Iron Throne in my Shred Leather Dress by ghee! This sinful tease of a halter mini dress, will leave them panting! The stragetically sliced dress exposes, from just below the bodice to the curve of my butt cheeks, a delicious view of flesh, that tantalizies and titlates the senses. The dress is available in magenta, teal, and black, which is shown. The halter neckline is accented by gold chain links, which rests gently on the back of your collarbone, taunting the eyes to take in your sexy upper back. The dress is materials enabled, which gives it a metalic sheen and available in 5 standard mesh sizes.
The Shred Dress is made exclusively for and available at the Naughty Nitch Fashion Fair. Your limo driver awaits below! Just have him look for the billboard, with ghee's exlcusives pictured, for a large arrow that says "ghee" pointing down towards the booth.
Be sure to check out the other amazing designs, availabe at the fair, such as the see through crochet swimwear sets that include a see-through swimsuit, a matching solid knit swimsuit and a matching see through crochet sarong wrap. Matching crochet shoes for Slink high feet are also available. ghee's Sandwashed Silk gown is also available at the Naughty Nitch and comes with a matching thong and hair accessory. And last but certainly not least is ghee's Spike collection. Coordinating separates including a long skirt, leggings and a variety of colors of a corset in glittering colors embellished with spikes across the bodice.
The Naughty Nitch Fashion Fair runs from July 1st through the 21st.
photographer and model…me
Shred Dress by ghee available at the Naughty Nich Fashion Fair.


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- Available to book immediately
- Booking on Request (Allow less than 24 hours for SMS/Text/Email Response)
- Property information only
|Sorry, there are no rates & availability that match your search
Mabalingwe Nature Reserve - LIMPOPO BIG 5 - Welgavonden, Entabeni, Shambala, , LIMPOPO
R516, Tabazimbi / Rooiberg Road, Warmbaths, Bela-Bela, LIMPOPO South Africa (Hotel) Show map
Property Location
Mabalingwe Nature Reserve is located in Bela-Bela.
Make yourself at home in of the guestrooms, featuring kitchens with refrigerators and microwaves. Rooms have private patios. Cable television is provided for your entertainment. Conveniences include phones, as well as separate sitting areas and minibars.
Rec, Spa, Premium Amenities
Enjoy recreational amenities such as an outdoor pool and a sauna. Additional amenities include babysitting/childcare, gift shops/newsstands, and a pool table.
You can enjoy a meal at a restaurant serving the guests of Mabalingwe Nature Reserve, or stop in at a grocery store. Quench your thirst with your favorite drink at a bar/lounge. Breakfast is available for a fee.
Business, Other Amenities
Featured amenities include a 24-hour front desk, laundry facilities, and ATM/banking services. Event facilities at this apartment consist of conference/meeting rooms and banquet facilities. A roundtrip airport shuttle is available for a surcharge.
Sauna;Coffee Tea Maker;In House Dining;In House Bar;TV In Room;Data Ports;Wake Up Service;Mini Bar In Room;Hair Dryer
Room Type
|Full Rate
|Thu 28 May
|Fri 29 May
|Sat 30 May
|Sun 31 May
|Mon 01 Jun
|Tue 02 Jun
|Wed 03 Jun
|Thu 04 Jun
|Fri 05 Jun
|Sat 06 Jun
|Sun 07 Jun
|Mon 08 Jun
|Tue 09 Jun
|Wed 10 Jun
|Mabalingwe Nature Reserve R516, Tabazimbi / Rooiberg Road, Warmbaths, Bela-Bela (Hotel) Show map
The room rates listed are for double occupancy per room unless otherwise stated and exclude tax recovery charges and service fees.
See FAQs for more details.
- Bar / Lounge
- Coffee / Tea Maker
- Hair Dryer
- Internet Access
- Mini Bar
- Restaurant(s)
- Sauna
- TV / Cable / Satellite TV
- Wake Up Service
Check-in Time:
Check-out Time:
Business Facilities:
You can enjoy a meal at a restaurant serving the guests of Mabalingwe Nature Reserve, or stop in at a grocery store. Quench your thirst with your favorite drink at a bar/lounge. Breakfast is available for a fee.
Local Attractions:
The preferred airport for Mabalingwe Nature Reserve is Johannesburg (JNB-O.R. Tambo Intl.) - 145.5 km / 90.4 mi.
Distances are calculated in a straight line from the property's location to the point of interest or airport and may not reflect actual travel distance.
Distances are displayed to the nearest 0.1 mile and kilometre.
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8th World Congress on Healthcare and Medical Tourism
Dubai, UAE
Ahamad Kanaan A. Uwaydah
Zayed Hospital, Abu Dhabi, UAE
Graduated from the American University of Beirut Lebanon in 1981and pursued residency in internal medicine and fellowship in infectious diseases at Wayne State University affiliated hospitals USA.He is certified by the American Board of Internal Medicine as well as Infectious Diseases. He is a fellow of the American College of Physicians an member of the Infectious Diseases Society of America .Post graduation he joined King Fahd University in Saudi Arabia as assistant professor of medicine and infectious diseases. After that he joined Hamad Medical Center in Qatar for 4 years before returning to clinical practice in Western Pennsylvania. He served as infection control program director at Uniontown hospital. He joined Zayed Military Hospital Abu Dhabi in December 1996 as consultant internal medicine and infectious diseases. Currently he is consultant and head infectious diseases section at ZMH.
Abstract : CANDIDEMIA: A REVIEW OVER 5 YEARS AT A 300 BEDS MILITARY HOSPITAL (SERVING MILITARY PERSONNEL AND THEIR FAMILIES) IN THE UNITED ARAB EMIRATES.


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Samsung releases the upgraded Galaxy A7 model with super AMOLED 5.7 inches display which is protected with Gorilla Glass 4. Well, its built aluminum frame is excellent but not enough to fight against high impacts. So, you will need a finest Galaxy S7 case that give best protection for your device.
In this collection, we have made sure that you not only get the surety on a security of your smartphone but you also get a number of choices in features and colors, and style, etc. We are giving you a choice between normal case, clear case, wallet case, and kickstand case so that you have the ease to choose a cover for your Galaxy A7 2017 smartphone. So, let's take a look at these best Samsung Galaxy A7 2017 cases that you can buy.
Best Cases for Samsung Galaxy A7 (2017)
#1. Spigen Clear Case for Galaxy A7 2017
Here's one of best crystal clear Galaxy A7 case from the trustworthy brand Spigen. It offers clear and polished reflection so that it won't hide the original look of the device. Its Hybrid technology is made of TPU bumper with a durable PC back which provides utmost protection without compromising the original look of the phone. The case is Mil-Grade certified with Air-Cushion technology which precisely fit on the devices and provides all-around protection.
Price: $12.99 on Amazon when we are writing this.
Buy it from Amazon
#2. EasyAcc Galaxy A7 2017 Transparent Case
You probably won't find any better-looking case for your Samsung Galaxy A7 2017 series than this one from EasyAcc. It fits perfectly with your phone and also adds minimum bulk so you can handle your phone with ease. This is a crystal clear case, so your smartphone's original color will always prevail. The inner dotted marks will prevent air bubbles and watermarks on the back of your phone.
Price: $7.99 on Amazon when we are writing this.
Buy it from Amazon
#3. Remex Kickstand Case for Galaxy A7 2017
Presenting the first kickstand case for Samsung Galaxy A7 smartphone by Remex. This kickstand case is shockproof and scratch resistant. Available in attractive black color, this kickstand case provides maximum protection for your phone as its surface is pointed and hence it reduces the slipping chances considerably. Save your phone from dust and fingerprints easily with this case and also enjoy long playing videos and movies with hands-free comfort provided by the kickstand.
Price: $6.95 on Amazon when we are writing this.
Buy it from Amazon
#4. Belk Galaxy A7 2017 Leather Wallet Case
It doesn't matter how good your protective case is but there is something different with wallet or leather cases and that is why this wallet case by Belk will give you that different feeling. Available in five different color choices this wallet case for Samsung A7 2017 has one slip pocket where you can carry your debit card, credit card or ID. The solid stitching on this case not only increases the look of it but also makes it more secure for a smartphone as well.
Price: $13.99
Buy it from Amazon
#5. Ringke Luxury Mirror Case for Galaxy A7 2017
This case made for Galaxy A7 2017 has a unique design as it is made from a radiant and ultra-thin mirror PC design which provides a clear and polished reflection. There is one more innovation Ringke has made for the backside of the cover which will defend it from any scratch, and this mirror reflection will always remain intact. Apart from this quality, this cover provides protection against shocks, and it will also give you a smooth feel when you handle your phone.
Price: $11.99 on Amazon when we are writing this.
Buy it from Amazon
#6. KuGi Wallet Case for Galaxy A7 2017
The Samsung A7 2017 case from KuGi will certainly steal your heart because of its design and vibrant color options it provides. This is an exclusive cover for your new smartphone and will fit Galaxy A7 2017 series phone only. The large pocket, in this case, will allow you to store documents, smartphones and USB sticks. You can access any control and feature easily as the cuts, in this case, are precise.
Price: $6.50 on Amazon when we are writing this.
Buy it from Amazon
#7. Cocomii Belt Clip Holster Case for Galaxy A7 2017
This kickstand case is made for Samsung Galaxy A7 2017 series only hence no other phone will fit in this. It is made from a premium polycarbonate and high-quality soft silicon TPU material which provides resistant to any scratch, watermark, and fingerprints and good grip while holding in hand. Well, its precise cut-outs let you access all functions easily and the raised lips to protect the screen and camera.The kickstand will allow you to watch your favorite videos and movies for the longer period and the convenient reinforced 360-degree rotating holder belt clip holster let you use it for multiple functions.
Price: $19.99
Buy it from Amazon
Your Pick?
We are sure that you will like our collection of best Samsung Galaxy A7 2017 cases. Which one do you like to buy from the list? Do share your feedback on Facebook, Twitter, and Google Plus or even here in the comments section.


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The skeletal system, also called the skeleton consists of bones and joints within our precious human body. It is a solid structure for the whole body that allows movement, protect organs and soft tissues, produce stem cells and store minerals.
The skeleton is a solid crystal-like structure able to convert vibrational energy into electromagnetic and electric energy that affect the whole body.
It can be divided into two parts:
- The axial skeleton: it includes the skull, vertebral column, sternum and ribs. It is literally at the core of our body and protects and support the vital organs within it, such as the heart, lungs and brain
- The appendicular skeleton includes the bones and joints of the arms, including wrists, hands and fingers, as well as the one the legs, including ankles, feet and toes. It also include the shoulder and the pelvic girdles. This part of the skeleton supports our limbs and connects them with the core (the axial skeleton) of the body
There are 206 bones in the body and they are classified in three categories, but first of all... what is a bone?.
Well, bone is a living tissue formed by very metabolically active bone cells called osteoclasts and osteoblasts: the former is involved in the breakdown (reabsorption) of bone, while the latter allows for its formation. A coordinated function of the two establish correct bone remodelling that creates the perfect environment for healthy bones and the regulation of mineral levels especially calcium and phosphorus.
The closer to its surface, the more compact the bone is and it may contain a central cavity called marrow where blood cells are produces and fats are stored. There are two main types of bone tissue:
- Compact: it looks like a solid structure, but when observed under a microscope it does resemble a honeycomb (with holes). Passageways, called Harvesian canals, containing blood vessels, lymph capillaries and nerves run through the tissue. Compact bone is found on the outside of most bones and in the shaft of long bones
- Cancellous: this type of bone tissue looks like a sponge and is found at the end of long bones and in irregular and sesamoid bones. Bone marrow only exist within the cancellous bone.
All bones contain both type of tissues , but the amount varies depending on the type of bone.
Bones are classified as:
- Long bones: the body's levers, which allows for greater movements especially in the limbs. Examples of long bones are the clavicle, humerus, tibia and phalanges
- Short bones: strong and compact, grouped in the body where little movement is required. Examples of short bones are the carpals and tarsals
- Flat bones: this are protective bones with large flat surfaces for muscle attachment. Examples of flat bones are the ribs, the scapula and the frontal
The area where two or more bones meet is called a joint or articulation: three different types exist:
- Freely movable, synovial joint that contain hyaline cartilage, a joint capsule, synovial membrane and synovial fluid. Some can also contain bursae, fat pads and/or ligaments blending with the capsule. The degree of movement they offer depend if it is a ball and socket joint, or a hinge joint, a gliding, pivot, or a saddle one.
- The slightly movable or cartilaginous joints move by compression of the cartilage and they are made of white fibrocartilage between the bones. These joints are found for example in the spine.
- Fixed or fibrous joint provide no movement and contain fibrous tissue at the end of the joint, like the sutures in the skull and the innominate bone (pelvic girdle).
The relationship between the digestive system and the skeleton:
In order to chew the food we use many facial bones like the mandible and tiny bone structures in the mouth called teeth. Also, the single U-shaped hyoid bone at the root of the tongue and just above the larynx, stabilises several sets of muscles used in swallowing.
Many nutrients from the food you eat are used for bone production and maintain such as calcium and phosphorus and the internal abdomen is protected by the pelvis.
The nerves in the thoracic region of the spine control digestion and if the thoracic vertebrae are out of alignment, these nerves become irritated by the pressure caused by the misalignment and send erratic impulses to the stomach and intestine which can cause digestive discomfort.
Nutritional support:
- A diet rich in omega-3 fatty acids support bone health and lower inflammation on the joints: best sources are fresh milled or pre-soaked flaxseeds, chia seeds and walnuts. You can supplement with a DHA and EPA, but make sure you get enough short-chain ALA from your diet anyway, as you need to maintain the correct ratio of omega-3 to omega-6 for this benefits to occur.
- Good sources of alkaline proteins are key for a healthy skeletal system: great sources are spirulina, chlorella, Klamath algae, hemp seeds, nuts and seeds, and/or a plant-based protein powder.
- Plenty of dark-leafy green vegetables, nuts and seeds for their astonishing and balanced mineral and vitamin content.
- Food rich in Vitamin C, zinc and MSM for collagen production and cartilage health.
- Vitamin D, vitamin K, phosphorus and dietary protein allows proper calcium assimilation and utilisation.
Food for the skeletal and muscular system system
Water, magnesium rich foods, spinach, avocados, cacao, bananas, millet, quinoa, lentils, almonds, sea vegetables, raspberries, strawberries, blueberries, cranberries, blackberries, acai, oats, MSM, broccoli, cauliflower, radishes, garlic, white and red cabbage, onions, green tea, peaches, cherries, papaya, cayenne, spirulina, sesame seeds, pumpkin seeds, pineapple, oranges, kale, Brussel sprouts, cashews, sunflower seeds, chickpeas, lentils, beetroot, parsley and echinacea


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(Click for larger image)
Heath, Dave (Photographer) & Frank, Robert (Contribution). A DIALOGUE WITH SOLITUDE: THE LUMIERE PRESS EDITION. Toronto, Canada: Lumiere Press, 2000. Hardcover. First Edition/First Printing. 100 pages. Fine/Fine. Signed.
New And Enlarged Edition of the photographer's classic. One of the greatest photography books of the 20th century. The Revised And Expanded Edition. Published simultaneously with the Deluxe Edition in a small and limited print run as a hardcover original only. The Revised Edition is now rare. An austerely elegant production by Dave Heath and Michael Torosian: Oversize-volume format. Cloth boards with titles on cover and spine, as issued. Photographs by Dave Heath. Letter by the reclusive Robert Frank (a great admirer of the photographer's work), which appears in this edition only. Printed on pristine-white, thick coated stock paper in Berlin, Germany using the NovaTone process, an exceptional offset technique that preserves the photographs' brilliant tonal scale, to the highest standards. The reproduction quality is exemplary in every respect. In pictorial DJ with black titles on the cover and spine, as issued. Re-presents Dave Heath's "A Dialogue With Solitude". His masterpiece. "In 1961, Dave Heath assembled the photographs that he had been making throughout the 1950's into a poetic sequence. The original plan for the book, as he envisioned it, would be a large format, as big as LIFE Magazine was at the time. When the book was eventually published, it was considerably reduced in size. Using the maquette from 1961 and the set of master prints, the book has been restored to the format of Dave Heath's original design" (Publisher's blurb). Among the handful of great photographers, Dave Heath has been one of the least prolific, an admirable feat in itself, considering that the medium inherently encourages constant picture-taking, seemingly endless repetition, and non-stop proliferation. In addition to his "Korea" Portfolio, the photographs in this collection represent the very best of the photographer's relatively slim but unparalleled output. "Dave Heath has combined the freedom and spontaneity of the small camera approach with a rare formal intensity and precision. His pictures possess stability, simplicity, and tremendous emotional force" (Museum of Modern Art). Dave Heath died on July 1, 2016 at the age of 85. An absolute "must-have" title for Dave Heath collectors. This copy is very prominently and beautifully signed in blue pen-marker on the title page by Dave Heath. It is signed directly on the page itself, not on a tipped-in page. This title is a great art photography book. This is one of few such signed copies of the First Edition Thus/First Printing still available online and is in especially fine condition: Clean, crisp, and bright, a pristine beauty. Please note: Copies of the 1965 First Edition available online and at auction now command between $2500 and $10000. This is surely an accessible and lovely alternative. A rare signed copy thus. 82 duotone plates. Dave Heath's "A Dialogue With Solitude" was selected as one of the greatest photography books in "The Photobook". One of the greatest photographers of the 20th century. A fine collectible copy. (SEE ALSO OTHER DAVE HEATH TITLES IN OUR CATALOG). ISBN 0921542119. $400.00


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