a pound a day - wow content

A Pound a Day

A method I use to lose about a pound of body fat per day.

Mark Joyner http://www.markjoyner.name

DISCLAIMER: I am not a doctor. I don’t play one on TV. I don’t even own a copy of Gray’s

Anatomy. Use this program at your own risk and be sure to do so under the advice of a qualified medical professional. My program is extreme but it works quite well

for me and for others who have tried it.

Copyright © 2005 Mark Joyner, Inc. All rights reserved. This report may only be distributed by Mark Joyner, Inc. and by qualified owners of resale rights for this report. If you did not purchase resale rights directly from Mark Joyner, Inc. you are not a qualified owner of resale rights. If anyone other than Mark

Joyner, Inc. attempts to sell resale rights for this report to you, please report it to [email protected]

Copyright 2005 Mark Joyner, Inc. All Rights Reserved. Unauthorized Distribution Strictly Prohibited

To Verify Validity of Distribution Contact http://www.MarkJoyner.name 1

Introduction

Please allow me to state again that I am not a doctor and that this advice should only be followed under the advice of a qualified medical professional.

However, this system works for me any time I use it and I’ve seen it work for

others as well. You’re invited to share your experiences here: http://www.markjoyner.name/forums There is a wonderful group of people there who will be more than willing to give

you support in your quest. You will also find a handy Microsoft Excel tracking sheet there you can use to

keep track of your progress. With that said, you should know that most “diet books” are filled with about 10%

useful information and 90% fluff in order to give the book the appearance of added value. This fluff will come in the form of research, case studies, success stories and such. And as you have probably experienced yourself, most people simply comb through these books to find the following bit of information:

“Just tell me what to do!” After laying down a tiny bit of theoretical framework, I’ll dive right in to the plan.

Follow this plan to the letter and do not waiver. If you follow it precisely, you should start to see results in the first few days. If

you don’t, I’ll show you how to adjust your plan until you do. Before you get started, you may want to get the following piece of equipment: a

body fat scale that also measures body water. Your body weight can be deceiving. Muscle weighs more than fat, so sometimes

if your weight goes up your fat may actually be going down and vice versa. A body fat scale is a great tool, but if it doesn’t show your body water levels

(which fluctuate greatly throughout the day and from day to day), your results will not be sufficiently accurate.

Tanita creates a reliable line of body fat scales that measure body water as well. Measure yourself first thing in the morning every morning right after you urinate

and before you eat or exercise. If you measure at different times of the day, your



readings will vary and you won’t have an accurate gauge of your progress. This method will ensure accurate measurements and that is vital for your success.

Again, if you go to www.markjoyner.name/forums you will find a handy tracking

sheet where you can plot out your progress day to day.



Theoretical Framework

Some of what I’m about to tell you will be new to you. Some you will have heard before. I challenge you to turn off the part of your brain that says, “I already know that” or “I don’t agree with that” and just follow the program to see what kind of results you can get.

With that said, this program is a synergistic system that capitalizes on some very

recent discoveries about the human body. When the following factors are combined the results are nothing short of amazing.

Some doctors will advise you that losing weight faster than 2 pounds per week is

dangerous. Again, I’m not a doctor, but I do know that when I’m on this program losing weight at about a pound a day I feel wonderful and full of energy and my bet is that you will, too.

Let’s dig in to the theory. It’s pretty simple stuff actually, and you’ll find it

interesting to read. You don’t have to know these things, but understanding the theory is important.

The Six Factors of the Pound a Day Program: Detoxification/Alkalanization Many of the popular theories of obesity today maintain that you store fat not

because of excess caloric intake but because of the level of toxins (or blood acidity if you’re an alklarian) in your body.

I haven’t seen anyone get ripped abs using the methods of alkalinization or

detoxification alone, but detoxifying and alkalizing your body makes you feel good and certainly couldn’t hurt.

If you don’t know what these terms mean, don’t worry. I wouldn’t serve you best

by describing these theories in detail here. If you’re curious about those theories, plug those two words into Google (but not at the same time) and you’ll find some great information (among thousands of sales pitches – some of which are scams, so be careful).

Suffice it to say that part of the aim of this program is to rid your body of toxins

and also to get the PH of your blood to a proper alkaline balance. Some of my suggestions are contrary to what strict “alklarians” would advise, but

again – I’m not an expert. I’m just a guy who absorbs information like a sponge and treats his body like a science lab.



Insulin Control You have probably heard of the “low carb” diets or the “cave man” diets or the

“GI” diets … They are all variations of a theory based on one of the most profound observations made in the last 100 years.

It comes down to this: our technology has greatly surpassed our state of evolution

and sometimes to our detriment. One needs to understand that Homo sapiens (that’s science jargon for “humans”)

have not evolved a tiny bit since the days when we were “hunters and gathers.” Before the invention of agriculture we spent our days roaming around hunting and gathering food.

The food we ate was primarily raw and unprocessed. That is, it came from the

ground and that’s how we ate it. When man invented agriculture his diet and his habits began to change. This, by

the way, is the scientific advancement that gave rise to civilization itself. He didn’t have to roam around for food as it was right there in his village, so the

amount of exercise he got each day started deteriorating until he became the “couch potato” that he is today.

As time went on he began milling and processing his food and what he ate got

further and further away from the wholesome, fresh, and natural foods he ate before he became civilized.

The food we eat now is very far removed from what we ate in the “stone age.”

And the amount of exercise we get is much lower as well. But … We are still the same species. Our diet and our habits have changed, but our

bodies have not. Our bodies crave unprocessed natural foods, but we feed them Cakes, pies, and

chips. Our bodies need constant action, but we sit on our butts all day in front of a screen

and when we are done with our “work” we hobble our fat butts over to another screen and sit down again.

This lack of activity and constant feeding of sugary starchy foods is a recipe for

obesity and disease.



Your insulin levels will jump up and down throughout the day and every insulin surge you have sends a signal to your body: store fat.

What makes matters worse is that when we were cave men we were eating small

meals constantly as we found food. As we civilized, we started eating less frequent large meals. Eating three huge meals a day is yet another way we are creating the “insulin roller coaster” effect.

It’s absolutely essential that you get this under control if you want to lose fat. This program shows you how to shift your body back to it’s natural state – even

if you have a sedentary job. Muscle Mass The more muscle you have, the more calories you burn throughout the day. This

program will show you how to increase your muscle mass so that your body expends a greater number of calories throughout the day.

You’ll be given an exercise program that will allow you to build (or maintain)

muscle and lose fat at the same time. Most people will say this is not possible, but my experience shows that it is.

It’s true that your body won’t build muscle as quickly while you’re losing fat, but

you can build some or at least maintain the muscle mass that you have.

Calorie Expenditure Proponents of low-carb diets will tell you that you don’t need to worry about the

volume of food you eat. “Cut your carbs and you can eat all you want,” they say. Some alklarians say the same thing. They say that if you lower your body’s

acidity the weight will just come right off. There is some truth to what they say, but the reality in my experience does not

reflect the hype. Yes, those two factors certainly help, but neither gives you carte blanche to stuff your face with “allowed foods.”

Reducing your caloric input can increase the effectiveness of any program.

Further, studies have shown that a reduced calorie diet can increase your life span dramatically.

This plan will help you to reduce calories (without hunger) and it will also

increase the number of calories you burn throughout the day.



Hunger Management If you allow yourself to get hungry, your insulin levels drop and you start to crave

“carbs” (carbohydrates: sugary, starchy foods). Feeding yourself constantly with the right kinds of foods will prevent you from

getting hungry. You’re not allowed to get hungry on this program. Proper Nutrition Getting the right kinds of proteins and fats in your body will have a huge impact

on your body’s ability to burn fat and build muscle. This program will show you how to put the kinds of foods into your body that

command it to burn fat.



Your Daily Routine

Your day is going to be split up into one hour blocks. Every hour you will be doing something to stimulate fat loss in your body.

This may sound like a lot of work, but it’s not. If you get a count down timer that

reminds you every hour of the current action required, you’ll quickly fall into a routine. Here is what your daily routine will look like: Wake Up 1) Immediately go to the bathroom and then weigh yourself. Mark down

your body fat percentage, body water percentage, and body weight on a tracking sheet. You can find a tracking sheet for this purpose at http://www.markjoyner.name/forums

2) Drink two glasses of water and take:

100mg Alpha Lipoic Acid 5 grams L-glutamine (in powder form) A good multi-vitamin

3) On weekdays, now is the time to do your weight training routine (see

training guide). 4) On weekends, you can do some cardiovascular training (running,

cycling, etc.) but be sure to get at least one “zero exercise” day in per week to allow your body to heal itself. I recommend Sunday as that is the traditional “day of rest” in most cultures.

5) Immediately after your weight training routine, be sure to take in at

least 20 grams of high quality whey protein isolate. If possible, try to get a “cross-flow-micron filtered” whey protein, as it has a favorable balance of beneficial “macropeptides” that will benefit you by cutting your appetite, boosting your immune system, and more.

6) Follow up your weight training with some cardiovascular exercise, or

at least a brisk walk from 20 minutes.

7) After your cardio work, take your first full meal of the day.

Your first full meal should consist of:

1 serving of a “greens” supplement



I strongly recommend “Green Vibrance” which can be found here: http://www.vibranthealth.org/gv.html

1 Tablespoon of Flax Oil

20 Grams of Whey Protein

20 Grams of Casein Protein

This combination of foods will give you a huge surge of energy to start your day and will give you many of the essential nutrition you need for weight loss.

Alternating Hours After your first meal, you will set your countdown timer to ring after one hour and then do either “Hour A” or “Hour B” every hour until you go to sleep. It’s vital that you do not skip a single hour. Keeping yourself fed and active is vital to the success of this program. Hour A – Between Meals 1. Drink at least one 8oz glass of water. 2. Do some physical exercise. I recommend at least a minute or two of intense

rope jumping as this exercise will not only burn off a lot of calories while you do it, but will even have you burning more calories after you stop.

3. If desired, you can take some amino acid supplements at this point (see the supplement guide for more details)

4. Do some light stretching (pay particular attention to your legs [hamstrings, hip flexors, quads …] as these muscles are the most likely to get tight and cause injury)

This routine should take you no longer than about 5 minutes. Look at it as a nice break from your work. Hour B – Meal Time That’s right – you’re going to be eating a little something every two hours. Your body is built for small frequent feedings. Eating a small meal every two hours is going to speed up your metabolism, give you more energy, and ensure you are never hungry. Check out the meal guide to learn what and how much to eat.



If you are pressed for time, lean towards pre-made shakes and bars (see the meal guide for recommendations), but you should try to get at least 3 meals of “real food” per day. If you can, I also advise eating some types of green vegetables (preferably spinach, kale, chard, etc.) at least 3 meals per day, but if you can eat some at every meal, that is best. You should make due with your resources and your available time. When I have very little time, there are some days where I will eat almost nothing but pre-made shakes all day long. Obviously, this isn’t something you’d want to keep up for very long as it’s vital that you get healthy fresh “real food” every day. Also drink at least 8 oz. of water with each meal. Note that you’re drinking at least 8oz every hour. See the supplement guide for guidance on your total water intake.



Exercise Program

I won’t get into any level of detail here about the proper form of the various exercises, alternative exercises for the various body parts, and so on … There are a great many resources freely available with this information on the Internet.

With that said, your best bet is to work out with an experienced partner or trainer.

At the very least, just ask people who look like they know what they’re doing at your gym for advice on various exercises. You’ll be surprised by how helpful people can be – especially if you are paying respect to their experience.

If you see someone throwing their weights around while they work out rather than

keep strict proper form, that’s not the person to ask. If someone looks healthy and glowing – they are doing something right – ask them.

This program is based on 3 high-intensity “super sets” that work out all of your

major muscle groups in a very short period of time. You’ll do your weight training routine 5 days a week on weekdays, rotating each

day between each different super-set.

When performing each exercise, you want to use a weight that will allow you to reach “muscle failure” at around 8-12 reps. Once you reach failure on your first exercise, you *immediately* move over to the next exercise without any rest in between. In between each super-set you should rest about 2-3 minutes and then start your next super-set. You rest between your super-sets, but not during.

If you’re not certain about the form, start with lower weights and then increase

once you have mastered the movement. Be sure to breathe out while you lift your weight and then breathe in when you lower it. Lifting the weight should be a slow controlled movement that takes about 1-2 seconds. Lowering the weight should take about 3-4 seconds in an ever slower controlled motion.

The idea is not to throw the weights around, but to control them at each step. If

you feel yourself “breaking form” you should get your partner (if you have one) to assist you with the remainder of your rep. If you don’t have a partner just do your best to complete the rep without “cheating” or “breaking form.” Either way, once you have reached the point where you can no longer perform the exercise with perfect form you have reached “muscle failure” and should move on to the next exercise.

If you’re just starting out, you can do just one super-set if you like, but you won’t

start seeing the real results until you can perform at least 3 (preferably 4 or 5) supersets at full exertion.

Superset A



Bench Press (chest and triceps) Squats (quadriceps, gluteus, calves, lower back)

Hack squats or leg press are acceptable alternatives, but the regular squat is the best exercise for your body if you can perform it.

Crunches (upper abs) Other upper ab exercises are acceptable alternatives Superset B Pull-Ups (upper back)

If you can perform more than 12 pull-ups, lat pull downs are a good alternatives to get the desired number of reps. Chances are you won’t be able to do more than a couple – don’t worry. Just do as many as you can each set.

Dead Lifts (hamstrings)

Be very careful while performing this exercise! However, this, combined with the Squat, will form the foundation of your strength and will provide a number of health benefits beyond weight loss.

Roman Chair (lower back)

Other less intensive lower-back exercises (like the “super man”) are acceptable if this is too strenuous for you.

Superset C Military Press (shoulders) Calf Raises (calves)

Leg Raises (lower abs)

If you get tired of the routine, you can always create your own super-sets using substitutions that hit the same body parts. …..

That’s it. The beauty is that you’ll be able to perform this workout routine in about 20 minutes each day, even when you’re performing 4 sets at high intensity.

Immediately follow this up with 20 grams of CFM Whey Protein as

recommended in the Daily Routine section.



Once you’re done, be sure to follow it up with some form of cardiovascular exercise (for at least 20 minutes), or even a light walk if you can’t handle something high intensity. However, the higher intensity your cardio, the better results you will get.

Remember that when I lose almost a pound of fat a day I am performing this program at the highest possible intensity and doing very intense cardio afterwards.



Meal Guide

The first thing you need to do is get out of the mindset of feeling like you are “giving up” your favorite foods. Chocolate cakes and chips are not your friend. They may taste good, but they are slowly destroying your body.

Train yourself to think of something that is making your body healthy as

something that “tastes good” and that junk foods taste “unhealthy.” You’ll be surprised by how this shift in perspective affects your life.

Instead of thinking that you are giving up your favorite foods, think that you are

giving up being fat and unhealthy. If you look at it this way, you will have a much easier time transitioning into this lifestyle.

With that said, you won’t be hungry at any point of the day eating like this. You

may feel a little light headed during the first few days as you get over your carbohydrate addiction (and possibly a Candida infection which commonly afflicts many people on modern diets), but once you get over that you’re going to feel great.

The Plan The idea here is to eat a primarily low carbohydrate/moderate fat/high protein diet

most of the time. This type of diet, done properly, is by far the most effective at burning fat around. However, this diet alone must be combined with the other elements of the program in order to get the fastest results.

Every 4-7 days, you’re allowed a “carb up” meal where you can enjoy some

healthy carbohydrates. For that meal, and that meal only, you will replace your normal meals with one rich in healthy carbs (like pasta, whole wheat breads, fruits, and so on … Not sugars, white breads, or french fries). You can take these carb-ups whenever you feel that the carb restriction is putting too much strain on your system, but never more often than once every 4 days.

During the carb-up meal, you should restrict your intake of fats to as little as

possible. This isn’t a “cheat” meal where you can eat whatever you want, so don’t lose control. The idea here is just to eat enough carbs to “trick” your body into thinking it’s getting overfed.

If none of that makes sense to you, don’t worry. I’ll tell you exactly what types of

foods you should eat in a moment. Each day, your total caloric intake should be roughly 200-300 calories less than

your Basal Metabolic Rate. To discover your “BMR” you can use the following calculator here:

http://www.room42.com/nutrition/basal.shtml



You’ll simply plug in some information about yourself there and it will tell you

how many calories you are expending each day.

If you go a bit over here and there, don’t worry. You may lose on this plan eating even your full BMR value of calories each day. If you find you’re not losing, and you’re doing the exercise program to full intensity and following the rest of the plan, simply drop the number of calories you eat by 100 and see if that has any effect. Remember that you may have to measure for a few days before you’ll really know what’s happening in your body.

On average, you should shoot for between 180 and 300 calories per meal

depending on your BMR. Also, try to ensure that your total daily intake of carbohydrates does not exceed

20 grams per day. And never, ever eat any sugars or refined carbs (white flow, french fries, cookies,

candies, cakes, etc.) This type of food is the main cause of diabetes and many other health problems. Just cut it out of your diet.

Meals

There are two types of meals you may have: whole food meals, and meal replacements. Meal replacements come in the form of shakes and bars and are a great way to get the proper nutrition while you’re on the go. Be warned that not all meal replacements are the same. Some are actually thinly disguised junk food, so you should look at the label carefully. Recommended Meal Replacemtns are: Myoplex Carb Sense

The pre-mixed Myoplex Carb-sense shakes are perhaps the best meal replacement on the market. They taste great and their ratios of macronutrients (carbs/fat/protein) are perfect.

“Pure Protein” Bars

These taste great, have low “net” carbs, and include a good amount of healthy fats.

If you’ve having a whole food meal, try to get several servings of healthy green vegetables each time. Their caloric value is so low that you don’t even have to count them in your total caloric intake.



Each meal, whether it be a whole food meal, or a replacement, should consist of:

A Protein Source This should make up the bulk of your meal. Examples include: lean meats, fish, low-fat cottage cheese, protein powder, egg-whites, and so on … What to avoid: fatty meats, fatty cold-cuts, hot dogs, soy beans (they have phytoestrogens that will increase the estrogen in your body and cause you to store fat), fried foods, and so on … A Fat Source Healthy fats should make up a small portion of each meal. No more than a few grams. If your protein source includes some healthy fats, there is no need to eat extra fats. Salmon and most red meats will include a fair amount of fat already, so no need to add more. Healthy fats includes: olive oil, sesame oil, avocado and avocado oil, nuts, and so on … Minimal Carbs Chances are, you’re probably going to get a few carbs slipped into your diet throughout the day so there is no need add any more. You’ll get a minor amount from your vegetables, so just plan on not adding any at all. Green Vegetables Since the caloric value of these vegetables is almost nothing, there is no need to include them in your total caloric count. Again, the best to eat are: kale, spinach, collard greens, brussel sprouts, asparagus, artichokes, and so on …

Meal Ideas If you’re a little creative, there are many great meals you can make with this plan, but here are a few of my favorites. Remember, don’t stress too much about the amounts. Chances are you’re going to lose without counting your calories at all. The idea here is to eat a fairly small amount at each meal (a palm size portion of protein, a thumb-size portion of fat, and a heaping portion of greens) and move on. Mark’s Meal



When I first devised this plan I ate this meal 3 times a day and had meal replacements the other three. After I resigned my commission as a US Army Officer I put on about 60 pounds of body fat. I took all of it off in about 3 months eating this meal.

- Salad (get a ready made salad from the supermarket – cleaned and ready to eat – preferably one with multi-colored vegetables and or spinach – iceberg lettuce is boring and has little nutritional value)

- Canned Tuna (get the white albacore if you can – it’s much tastier)

- Nuts (just a tiny handful) - Sesame Oil (just a touch) - Soy Sauce (to taste)

Drop a few handfuls of salad into a bowl. Drain your tuna and put it in the bowl. Put on a splash of sesame oil and a few splashes of soy sauce. Now, mix the whole thing up. You can mix in the nuts as well or at them as a small side dish. Vary your dressing, protein source, and greenage from meal to meal and you’ll never find this boring.

Steak and Asparagus This is a great meal if you have a moment to fire up your grill. Just grab a nice lean cut of steak about the size of your palm and a bunch of asparagus. Clean and cut the asparagus and brush on a little bit of healthy oil (sesame oil will taste nice, as will avocado oil or peanut oil). Put the steak and asparagus on your grill (grilled asparagus is delicious) and time each to your liking. If you’re good, you can time both so that they are done at the same time and cooked to the desired level of doneness (some people like a well done steak and crisp asparagus, and vice versa – this part’s up to you). …

As you can see, you can have some really nice meals on this plan and still lose weight at a very rapid rate.

Mix and match protein sources with vegetables and there really is no limit to what you can do.

Here are some other nice ideas: vegetable frittatas, fajitas with salsa (just skip the sour cream and the tortillas – a bit of cheese is OK as your fat source), cottage cheese with chives, grilled eggplant with pork loin medallions, and so on …



Get the idea?



Supplement Guide

The following supplements are all optional, but taking them will help. Especially if you’re low on energy, some of these supplements can be quite beneficial.

Amino Acids are tiny building blocks of protein and if taken with protein you will not get the full effect of taking concentrated aminos. The amino acids will bind to any protein you take and the benefits will be diminished. Therefore, if you want to experiment with the amino acids below, take them in between meal.

Water I list this in the supplement guide to draw your attention to it. Dehydration is

perhaps the most common cause of energy depletion in humans. Very few of us drink nearly enough water. You should drink at least one ounce of water for every pound of body weight every single day. So, if you weigh 200 pounds, you should drink 200 ounces of water per day.

Spread out your water intake throughout the day and you should have no problem

reaching this goal. This practice alone will make you feel incredible. L-Glutamine This is the most prevalent amino acid in your body and plays a vital role in your

immune system, in muscle building, and in stress management. One of the reasons why athletes can get sick from over-training is that they

deplete their stores of glutamine and their immune system simply does not have enough to function.

Therefore, it’s vital that you supplement glutamine if you are involved in weight

training. Our program has you on 5 grams a day, but I’ve taken far higher doses. Use your own discretion and do some research before you increase this dose. As your weight training gets more intense, you may want increase your dosage and spread it out over two doses throughout the day.

Glutamine is the most important amino acid you can supplement and the impact

on your overall health will be dramatic. You may also notice an increase in your sense of well-being and alertness.

I can’t recommend this enough. Arginine and Citrulline Malate



These two amino acids can increase the nitric oxide levels in your blood. Cirtulline can also cause a marked increase in your aerobic endurance.

Nitric oxide is vitally important as we age. It dilates our blood vessels and causes

erections in men. Those who get older and are prone to impotence and cardiovascular disease can

benefit greatly from these two amino acids. Some companies are seeking FDA approval for arginine to treat cardiovascular disorders and erectile dysfunction.

Some men supplementing these two aminos have been known to discontinue their

use of erectile dysfunction drugs. 2-3 grams per day of each should be a good starting point, but do some research

before you dive in. Warnings About Arginine:

1) Higher doses can cause gastric distress, so start low and build up slowly to avoid this problem.

2) If you have any form of the herpes virus (oral, genital, shingles, etc.) arginine can cause an outbreak quite easily as the virus thrives on it. I used to get cold sores on my mouth (oral herpes) but I started taking “Olive Leaf Extract” and my outbreaks have all but disappeared – even on high doses of arginine.

3) Powered arginine tastes terrible so you might want to look for “buffered arginine.” Beyond-a-centry.com is a great source for this and other supplements. You’ll save vast sums of money there.

Tyrosine

Tyrosine is a precursor to a neurotransmitter (a chemical your brain uses to send messages) called “norepinephrine.” Norepinephrine causes you to feel alert and “switched on.” The US military has experimented with Tryosine supplementation to troops with a positive result. I take some in the morning and it’s better than a cup of coffee. Another benefit: it’s a precursor to melanin, so if you are trying to get a tan, it will help you get darker faster with less sun. As always, do your own research before experimenting with this supplement.



Acetyl-L-Carnitine This is one of my favorite supplements. Many doctors outside of the US have been prescribing this in combination with Alpha Lipoic Acid to elderly patients. When these two supplements are given to elderly rats they “start to behave like young rats.” I take a fairly high dose of this amino twice a day and it definitely makes me feel more alert and “turned on.” It can also stimulate fat loss, so this is an all-around great supplement. Alpha Lipoic Acid This substance is the most potent anti-oxidant in the world. Not only that, but it will allow your body to recycle vitamins C and E. Some people are calling this substance a veritable “fountain of youth.” I tend to be more conservative in my views of supplements than some of the hucksters selling them, but the research on this one is quite promising and I take it every day. Another great benefit of this substance is that it may help to prevent your body from storing carbs as fat. The theory is that it drives any carbs you eat straight to your muscles to be stored as glycogen. I wouldn’t start eating up the carbs and popping ALA pills just yet, but on your carb-up meal I would definitely include 100 mg of ALA. Again, do your own research here on dosage. R-Lipoic Acid is considered by many to be the more effective portion of ALA, so if you can find that (also known as R-ALA) I recommend it. It’s more expensive, but potentially 8 times more effective. Pro-Biotics If you’ve been on a high sugar diet you may have a thriving colony of “candida” in your intestines. There are many bacteria that live in your gut – some are good for you and some are a nuisance. If you take pro-biotic supplements of healthy bacteria you can replenish the proper balance in your intestines. Look for these types of bacteria and try to get a “live” supplement if possible (sold in the refrigerated section of your health food store): acidophilus, bifidus, bullgaricus … If you take “Green Vibrance” as I recommend above, you will get healthy pro-biotics as well as a number of other beneficial substances.



“Life Extension Mix” If you go to lef.org you’ll find a company that does some avante-garde research about aging and longevity. Their Life Extension Mix is probably the best multi-vitamin on the market. They update their formula frequently to stay up with current research. Their dosages are pretty high and I only take a small fraction of what they recommend. Your dosage is up to you, but I’ve found that if I take “Green Vibrance” and eat generous portions of vegetables I’m getting a pretty fair intake of basic vitamins and minerals. I only take the Life Extension Mix to ensure I’m covering all my bases.



Final Notes

If you follow this plan to the letter you will get some amazing results. I’ve condenses years of research into these 20 pages here in as dense a form as I know how. I’ve glossed over quite a bit of the science behind this program and you may be interested in looking into some of the various techniques in more detail – I welcome you to do so. My job here is only to give you a complete plan and do so wasting as little time as possible.

Read through this document a couple of times and then choose a day to start. I

recommend going “cold turkey” and giving up your past lifestyle all at once. Your first couple days will feel strange, but you’ll quickly adapt and have more energy than you know what to do with.

If at any time you’re feeling hungry – first check to make sure you’ve been

feeding as frequently as I recommend. If you are, it’s unlikely you will be hungry at all. If you are following all of the instructions precisely and you’re still hungry, try drinking some water when you feel that pang of hunger first and then wait 20 minutes. Very often we mistake thirst for hunger.

If 8 oz of water did not satisfy your hunger, next try some CFM whey protein

with a tablespoon of flax seed oil and wait another 20 minutes. CFM whey has glycomacropeptides which will stimulate your body’s CCK production. In short: it will make you feel full. The flax seed oil will also stimulate your sense of satiety.

Don’t be too paranoid about increasing your caloric intake in this way. The ratios

of the macronutrients you take in are more important than the actual volume of food you eat (within reason).

At no point should you give up and binge. If you do, you’re just cheating

yourself of a better life. Tell yourself that you’ll just put off that fat-laiden ho-ho or twinkie for an hour and use the above water/whey/flax method first. I can almost guarantee that it will kill any hunger you have if you give it a chance.

Next, look for “triggers” that will normally stimulate binge eating. Instead of that

junk food, try a Myoplex Carb-Sense or a Pure Protein bar. It’s better to increase your caloric intake with those foods than to “junk out.”

Be sure to keep those bars handy in your handbag, your car, your office –

wherever you can keep them in easy reach so you can replace the urge to eat junk with one of those healthy bars. That little piece of advice may be one of the most important in this whole plan. It’s in those moments when we choose to “fall of the wagon” of our healthy lifestyle that we ruin our progress.



If you do blow it, just pick up where you left off. Don’t beat yourself up. Just take note of how it happened and try to find a healthy alternative for the next time you run into what triggered your pig out session.

Finally, it’s important that you commiserate with some others who are on your

path. Check out the MarkJoyner.name Discussion Community here: http://www.markjoyner.name/forums The “Freeing Your Body” forum is the place to hang out with other folks who are

on the path to having a great body, feeling great, and extending their life. I’ll see you there! All the best, Mark Mark Joyner

#1 Best-Selling Author of “Mind Control Marketing” and other books http://www.MarkJoyner.name P.S. You probably purchased this book from a qualified reseller. If you need customer support, please contact the fine person who sold you this book. If you need some advice, the above forum is the place to get it. There are many people there who will give you moral support and friendship.



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