Bodyweight Fitness Secrets
Frequently Asked Questions FAQ
Acknowledgements I want to give a special thanks and appreciation to Cathy Breshears for compiling and putting together this FAQ ebook.
© 2006, by Roger Haeske, All rights reserved. IMPORTANT COPYRIGHT & LEGAL NOTICE: You Do NOT Have The Right To Reprint, Resell, Auction or Redistribute Bodyweight Fitness Secrets E-book! You May NOT give away, sell, share, or circulate Bodyweight Fitness Secrets E-book or any of its content in any form!
Disclaimer The exercises and advice contained within this book may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them. The author and publisher of this book are not responsible in any manner whatsoever for any injury which may occur through reading and following the instructions herein. This book is not intended as a substitute for medical advice from a physician. A physician should be consulted if one is on medication or if there are any symptoms that may require diagnosis or medical attention.
1.Should I be doing LSFP every day? 2.I'm a little concerned about the lack of working the biceps? 3.Are the LSE's safe to do daily? 4.Is there any risk of knee injuries with the squats? 5.Will I be able to attain well formed, but not necessarily bulky, abs and arms by combining military, Hindu and superman pushups? 6.How do you work out the muscles in your arms, back, and shoulders that are not exercised by squats and push ups? 7.As a woman, what benefits can I expect and do you have any specific advice, etc.? 8.Where can I find pictures or a slide of doing a Hindu Squat? Along with the other exercises like the various pushups? 9.Can I do the push ups and squats during my day and later on during the day do my other type of training? 10.Other than LSE what other type of cardio do you advise doing for fast fat loss and cardio improvement? 11.Can you give an example of a Lightning Aerobics routine? 12.What do you think about pullups? 13.What do you think a about sledgehammer training and how can I mix it with Pushups and LSE? 14.When I work out I do it until I fatigue, how are my muscles supposed to feel after a workout? 15.What is your opinion on Heavy Hands? 16.Shouldn’t I constantly be improving? 17.Does the same go for squats? 18.Is Lightning Speed Aerobics sprinting extremely hard, about four laps, in five minutes?
19.What is the difference between Hindu pushups and dive-bomber pushups? 20.What are superman pushups? 21.Why is doing high reps of pushups one of the hardest things for me? 22.If I want to get in super shape and only have time for one exercise, what would you recommend? 23.What is the best method of achieving substantial gain in muscle mass? 24.Any suggestions on how to avoiding back pain? 25.How do you maintain your weight on a raw food diet? 26.Do you have trouble maintaining it during the winter? 27.What should I eat before a hard race and or work out and after a hard race? 28.Is it true that doing weightless exercises many times until fatigue like your program only builds endurance but not muscle? 29.Is the LSE is a regular squat or a Hindu squat? 30. Can I be healthy from exercise alone? 31.Will you lose muscle mass going on a raw food diet for the first time because that muscle was not built on “raw” food? 32.Do I need to do more at a time? More often during the day? 33.How do you do pullups without a bar? 34.I have been having some knee pain when doing the squats. Is my form off? 35.Do you have a recommendation for a pushup routine for women? 36.I have a dodgy knee, am I going to make it worse by doing deep squats? 37.Should one do pushups until total exhaustion? 38.Do Matt Furey’s squats target different areas than the LSE? 39.Can you injure yourself with bodyweight exercises? 40.How do you do one-handed pushups? 41.What exercises should I do (covered by LSE) to gain some weight or at least stop losing it? 42.What is a "set"?
43.What’s the proper way to do LSE, meaning, how many reps? 44.How do I alternate between running, jogging and LSFP? 45.Does the deep knee squat routine develop the same benefits as in jogging, running, and using a stepper machine? 46.For the pushups, when we are in lower plank position (chin almost touching ground), should the elbows be facing outwards like an airplane wings, or should it be by the side of the body? 47.How should we go about maintaining fitness level when reached, while not increasing in size further? 48.If I were to be able to reach 150 reps and begin to find it relatively easy to do as I progress, should I increase the number of reps to fatigue? 49.Should I change to a more advanced exercise that works the same muscle group? 50.Is it best that I interchange my routine with similar exercises from time to time, while still maintaining at the 150 reps mark? 51.Will doing these exercises everyday cause overuse injury to the joints and soreness or aches? 52.My goal is a six pack within 12 weeks. (Do you think that is possible)? 53.How long (duration) should the routine be? 54.Is it better to do the routine in one go or spread it out over the day? 55.How much fat loss can one expect each week? 56.What routine is the best for rapid fat loss? 57.Do you do mainly Lederman pushups or do you do different variations? 58.What is the correct way to do a push up? 59.My knees don't track right. 60.Do you know of a powerful abdominal workout that I can do anywhere? 61.Is it important to do the LSE on your toes, or can I do them with flat feet? 62.What is your recommended way of warming up and cooling down? 63.Is it normal to hear crackling sound in the shoulders while doing pushups? 64. Should I do high reps of partial squats? 65.Is it a mistake to do the pushups after the squats?
66.What do you suggest if I want to add some additional exercises to hit more of my leg muscles? 67.How can I get a better ab workout from pushups? 68.What is Dynaflex? 69.How can I double my energy levels? 70.What is this vitality boosting technique? 71.Should the Deep Knee Squat and Pushups be the cornerstone of our exercises? 72.When I reach a plateau, won’t I get bored an unmotivated to continue? 73.What is your recommendation and advice for cross-training and varying the exercises? 74.Should I push my way through soreness and do pushups anyway, or back off until the soreness goes away? 75.Are there any exercises that will trim the belly area? 76.Should I exercise before eat or vice versa? 77.What specific methods (I know LSE and Calisthenics, but what quantity, schedule) did you use to obtain your nice upper physique? 78.Do you think the LSE alone is enough to REALLY work the back of the thighs and tone and lift that butt? Or I should add some other exercise for those problem areas? 79.It’s hard to keep my balance if I have my arms out! 80.I do not want to get big on top through the back and shoulders. Should I do pushups? 81.What exactly are running sprints? 82.How can I exercise in humid, high heat? 83.How do I figure out my maximum heart rate? 84.How would one go about making the switch to a raw food diet without losing the muscle for bodybuilding? And how do I make sure I am getting enough protein? 85.What is interval training and what are the benefits? 86.I would love an abs of steel exercise that I can actually do. Any Suggestion? 87. I've been on a diet and lost a lot of weight, but now I have areas of sagging and loose skin; what can I do about it?
Lightning Speed Fitness Program FAQs
Q1: Should I be doing LSFP every day? Conventional weight training suggests a day off between workouts of the same body part. A: You can do these exercises every day. It's different than conventional weight training. But if you are very sore then you might want to take a day or two off. Once you get in a regular groove, you can do these exercises 7 days a week if you like. I usually do at least 5 days a week if not more. back >> Q2: I'm a little concerned about the lack of working the biceps and I'm looking into the pushing your way to power book you recommend to see if there is anything decent for that. A: Pushups will work your biceps though not very much. You can, however, get a great bicep workout and still not use any equipment. Any exercise you could do with weights, you could do without weights and yet still generate tremendous resistance. (See biceps and pullups without a bar.) You can do curls without weights but use your opposing muscles to create as much or as little resistance as you'd like. Just imagine you're picking up a heavy dumbbell and slowly curl one arm at a time. Or you can curl both, it's up to you. But personally, I do use one piece of equipment. I use a pull-up bar. I do chin-ups and pullups and they really work my biceps, forearms and my lats. On occasion, I use Heavy Hands. A system I've been using since high school. But it's not a part of my regular routine anymore. Now it's bodyweight with pullups which is my main workout routine. For a better calf workout I also do calf raises on a step. But a step is not necessary. You can just raise off the ground or walk around on your tippy toes for 30 seconds or more. The key is consistent effort and to love your results so much that you want to do even more. back >> Q3: Are the LSE's safe to do daily? I've noticed my legs generally hurt the next morning so I've been doing them every other day to give my legs time to rest. A: Yes you can do them daily. It just depends how sore you are. You might be doing a bit too much for your current level of fitness. I can now do 200 or more in a row and continue doing them the next day.
But I had to build up to that. If I hadn't been working out for a week and I did 200 in a row, the next day I'd be very sore and couldn't workout for two or three days. But now it's not a problem at all. I do them about 5 days a week. back >> Q4: Is there any risk of knee injuries with the squats? I hear one of my knees making a noise. I don't feel any pain though. What can I do to minimize the risk of knee injury, if it exists? A: Yes you can injure your knee. But you can also strengthen your knees. Many people have those knee crackling sounds at first for it to later go away. I'd simply suggest that you start the exercises easily. Don't overdo them. Gradually build up and you'll likely not have a problem. If a knee starts to hurt, you can try resting a few days and then start again slowly. Maybe only doing 25 repetitions at a time. back >> Q5: Will I be able to attain well formed, but not necessarily bulky, abs and arms by combining military, Hindu and superman pushups? A: Absolutely. That is the whole point. Most people don’t realize the body building power of simple pushups. Do a variety of them and many of them and you'll start to see strong muscles developing. And no they won't be bulky. The only thing that isn't developed so well are the biceps. If you find a pull up bar you can do that. But here's another option that requires no equipment. http://www.bronzebowpublishing.com/1ArmChin.gif Any exercise you can do with machines and exercise equipment, you can do without weights and without even your bodyweight. You simply create as much or as little resistance you want with your own muscles. So you can simulate doing pull-ups and get great results. The harder you resist with your own muscles the more you can develop. I know of people adding two inches to their arms from using this technique. For even more exercise animations from the above site, please look at this page. http://www.bronzebowpublishing.com/exercises.html
Q6: How do you work out the muscles in your arms, back, and shoulders that are not exercised by squats and push ups? A: As far as pushups and muscles not exercised. A pushup workout exercises a tremendous number of muscles. All the arm muscles are exercised. Certainly the shoulders get a great workout. Abs get a great workout as well by just doing regular pushups with good form. The back also gets a workout. Pushups are compound movements that use many muscle groups at once. The whole upper body gets worked out except the neck. For that I suggest doing a back bridge.
Try doing a superman pushup. You'll get an amazing back and ab workout from doing it. It's not an easy exercise. You need to build up to it slowly. A handstand pushup will give you an incredible shoulder and upper body workout. Also you should learn how to do a Hindu Pushup. This is the best overall pushup. If I had to choose one type, I think the Hindu works the most muscles and gives you flexibility in one exercise. Here is a link showing how to do the Hindu Pushup. http://www.bronzebowpublishing.com/HinduPU.gif Pushups work the biceps but not as well as say doing curls or pullups. But I wouldn't worry about it. If you really work the push-ups you'll develop a tremendous body. You can also do biceps curls without any weights using the resistance of one muscle against the other. Don't be fooled by the simplicity. It will work as well or better than using dumbbells or curling machines. To do this, just visualize yourself lifting a very heavy weight. Do a curl with one or both arms at the same time. Go up slowly and your own muscles will provide the resistance. This technique requires focus and concentration. Instead of weights providing the resistance, your own muscles provide it. The way to increase the resistance is to get as many of your bodies muscles into the act of creating the resistance. What’s great about working out like this is that you again workout numerous muscles at the same time. A curl with weights won’t work nearly as many muscles as a Dynamic Visualized Resistance (DVR) will work. Or you can do curls with one hand resisting the other arm. This is called Dynamic Self Resistance or (DSR). This again will work an incredible number of muscles. Including the brain muscle ☺. Just try it and see how many different muscles you are exercising at the same time. It's really efficient. Pushups develop core strength and some even work the legs. They are really an underestimated exercise. Have you ever heard of Herschel Walker? He was a professional football player and the top college football player of his era. He used to do over 1,000 pushups a day. He had an incredibly muscular and athletic physique and he never lifted weights. There are many famous athletes who relied primarily on pushups to build their bodies. Ray Lewis when he was in jail maintained a pushup workout. He has been the top defensive player in the NFL for the last five years. Here are the pushups I like doing: Regular or Military Hindu Wide Grip Superman
For a super workout don't forget the Handstand Pushups. You can also try doing onehanded pushups for increased resistance. back >> Q7: As a woman, what benefits can I expect and do you have any specific advice, etc.? A: This is a great exercise program for women as well. What is great is that you'll put on beautiful and defined muscle but it won't be huge and bulky like a bodybuilder. It will make your legs and butt look incredibly sexy. Speed, agility and jumping ability are very important on the tennis court and in many other sports. I have been able to see obvious and substantial improvements in these areas. This is another area that will benefit women as well as men. Start doing the LSE and if you feel like it you can add in a whole range of pushups to work most of your upper body out. With these two exercises alone you have your built in gym. You can build a beautiful and muscular body with these two exercises back >> alone. Q8: Where can I find pictures or a slide of doing a Hindu Squat? Along with the other exercises like the various pushups? A: Here are the links taken directly out of the Lightning Speed Fitness Program Ebook: Pictures and Explanation of Hindu Squats http://www.cbass.com/Furey.htm http://www.bronzebowpublishing.com/HinduSquat.gif http://www.mattfurey.com/hindu_squats.html
Here is a picture sequence of how to do a Hindu or Furey pushup. http://www.bronzebowpublishing.com/HinduPU.gif back >> Q9: I play baseball and for baseball other than quick in my feet I need to be strong all around. I am currently doing sprints (different distances), some push ups, LSE and sledgehammer training. Can I do the push ups and squats during my day and later on during the day do my other type of training? A: Make sure to do any sprints before doing the Lightning Speed Exercise. And, yes you can work out all through the day if you wish. Just follow your body. If you get too sore, then you need to rest to recuperate. Each person is different, so just experiment until you get a program that works for you. The more you do LSE, the longer you can do them without getting sore. But it does take some time to build up. If I take too many days off, I have to start doing back >> them at much lower repetitions. Q10: Other than LSE what other type of cardio do you advise doing for fast fat loss and cardio improvement? A: I don't recommend really long cardio sessions. Better to burn fat with muscle building activities. I do heavy hands some times. That way I get cardio and muscle tone during the same workout. I think it's really great. I suggest you run sprints or hill sprints, 2 or 3 times per week. That will also get you in cardio shape and release Human Growth Hormone. There was a study showing that by running 30 second sprints the people tested released 500% more human growth hormone. You can actually get in fantastic aerobic shape by just doing sprints. Remember to do sprints before you would do LSE. Start off doing sprints slowly. Maybe just do one the first day and then build it up gradually. You shouldn’t do them more than 3x per week because they can really wear you out. Another great way to do cardio is to do a whole calisthenics routine. As soon as you start getting winded you take a short break until your heart rate is back in the aerobic range and you do another exercise. back >> Q:11 Can you give an example of a Lightning Aerobics routine? 1. 2. 3. 4. 5. 6. 7. Regular (Military) Pushups: Sets of 20 LSE: Sets of 50 Jumping Jacks: Sets of 50 Jumping Lunges: Sets of 10 Side Twists: Sets of 50 Superman Pushups: Sets of 10 Calf Jumps: Sets of 50
Just do each exercise and only rest 15 to 30 seconds in between sets. The idea is to stay in the aerobic heart range as long as possible. You'll have to adjust the workout to your strength and fitness levels. You could do more or less of each exercise.
Keep your heart rate up to between 60 to 75% of maximum and you'll be doing great. It's ok to go over that rate for short periods. But don't do it too long because then you are getting out of the aerobic into the anaerobic heart range. back >> Q12: What do you think about pullups? A: Pull-ups and chin-ups are great also. I use them on a regular basis. They are another example of a time saving compound or multi-muscle group exercise. You work out numerous muscle groups when doing pull-ups. They are a great way to workout your forearms, while you are working your biceps, back and lats. back >> Q13: What do you think a about sledgehammer training and how can I mix it with Pushups and LSE? A: I don't know anything about sledgehammer training. I assume you do a bunch of different movements with a sledgehammer. You can do any exercises you wish. You can do bodyweight exercises and lift weights. That is up to you. Use your own judgment and experiences to decide what exercises to add to your routines. back >>
Q14: When I work out, I do it until I fatigue, how are my muscles supposed to feel after a workout? I did 40 pushups for the first time in a long time and my muscles were extremely sore and killing me for a week. Then I did 85 yesterday and today my muscles don’t feel sore at all. Did I not work them out enough? A: If you haven't done a certain exercise in a while, it is best to take it easy. Once you start doing more exercises, your body starts to adapt and won't get sore so easily. But if you overdo it, you can indeed be sore for a week. So just take it easy. Start off a new workout regime at only 50% of capacity. The next time you can up the difficulty gradually, until you are doing many more repetitions without getting sore. Working out to fatigue is one method. Sometimes I use it, but I find if I go overboard in doing that, then I get sore and I can't exercise as well the next couple of days. Therefore working out to fatigue and doing negative sets can actually be counterproductive. back >> Q15: What is your opinion on Heavy Hands? A: Heavy Hands is a great exercise routine. But considering all of the no equipment necessary exercise routines that I have made available to you and everyone else, I don't think you really need to pursue it. I mainly do it to do a change of pace. But I could do fine without it. The Lightning Aerobics Routine I do these days with a variety of bodyweight exercises and keeping within my aerobic heart range is really good. Yesterday I did two Lightning Aerobic Workouts.
It somehow increases my energy levels when I work out like this. I worked out twice because my body was begging me to do it. Somehow, the combination of strength and aerobic training produces very high energy and endurance levels. Here is a good article about Heavy Hands. http://www.cbass.com/DESKOF.HTM Also if you go to this forum and use the search function, you'll find an in depth discussion about Heavy Hands and you'll even find the creator of Heavy Hands Dr. Leonard Schwartz also made a post. http://snipurl.com/cxy9 If you want to do them, you should buy the handles and start off with the one pound weights. Then you can quickly start moving up to heavier weights as your fitness builds up. Keep in mind, it really isn't necessary. You can get the same or better results with the other information I have included in here already. However, I do recommend cross training to keep things fresh. You shouldn't feel restricted to doing bodyweight exercises only, but they are great to have when you are traveling. It's great to know you can get a world-class workout without any equipment whatsoever. It amazes me how people buy all these crazy exercise gadgets to do just one exercise, when they could be getting a much better workout using their body as the gym. back >>
Q16: I have been doing pushups lately. My Goal every day is to get to 200. Well, sometimes I can get to about 120 - and sometimes I can only get to 100. How come? Shouldn’t I constantly be improving? For example, last time I did pushups, I got to 120. Today I only got to about 100, where I couldn't do no more. I started to lose form due to fatigue and had to stop at 100. Is that normal? A: There are many factors involved. It sounds to me like you are not giving yourself enough time to recover. When you build muscle, you need to sleep more and rest more. Muscle building exercise is actually tearing down your muscle so that it can be rebuilt stronger. That takes a lot of time for rest and repair. Try to stop doing pushups for two days and come back to it. Make sure you don't wake up to an alarm if possible. Sleep as long as you are still tired. You'll see that you are able to do much more. Or have very light workout days, where you only do 50 or less pushups that day. That would be a resting day. The body goes through phases and it depends how hard you are working yourself out. For some people 200 a day would be too easy. They might be able to do 100 pushups in a row with no problem. It also depends on the person. Some people do better by working out every day. Others will need to rest more often. Find something that works for you.
You'll probably need to increase your sleeping time by an hour or more. Always sleep as much as you want to. The more you sleep the better health you'll have. Once you've had enough you won't feel tired. The world champion runners from Kenya sleep over 10 hours per day and are on their backs 18 hours to recover properly. Actually many athletes know the power of sleep. You will perform much better in any activity if you are well rested. Never neglect the amazing healing and recuperative back >> powers of sleep. Q17: Does the same go for squats? A: Yes, for the whole body. If you feel the need to rest or take it easy, then do so. When you feel strong again, you will know it. With the LSE it is sometimes difficult to get into the high numbers because after doing 200 in a row, you might feel the need to rest for a couple of days. But eventually if you build up to it, you can do 200, then 300 and so on. One of our forum member's record is about 625 squats. Another is regularly doing 500 in a row. Rest when you need to, so you can fully rebuild the muscles. Another theory is to work out every day no matter what. On those days you should back >> just take it easier. Your body knows best. Q18: Is Lightning Speed Aerobics, sprinting extremely hard, about four laps, in five minutes? You said it had to be 12-45 minutes. Were you talking about your workout routine or the lighting aerobic activity? A: The Lightning Aerobics need to be at least 12 to 15 minutes to get good results. That is a sub routine of the Lightning Speed Fitness Program. You can do aerobics up to an hour or longer if you wish. Sprinting is not at all an aerobic activity. It gets the heart rate up too high and you're no longer using oxygen. back >> Q19: What is the difference between Hindu pushups and dive-bomber pushups? A: Hindu Pushups are different from Dive Bombers. With the Hindu's you finish the first half of the movement with your head pointing up and your back arched like a C and your stomach near the ground. Then you just swing back to the starting position. This is quite different than a dive bomber. Both are good. I like the Hindu because it also stretches you out very well. Dive Bombers are actually harder to do. So if you back >> want more resistance, you can try doing the Dive Bomber pushups. Q20: What are superman pushups? A: Superman pushups: Pretend you are flying like superman. Lay on your stomach and then stretch your hands in front of your head as far forward as you can go. Then from that position, try to do a pushup. This is the hardest position.
Most people will have to build up the strength to be able to do a superman pushup. You should first just gradually move your hands away from your head. As you get stronger, you can move your hands further and further from your head until you can do it from the fully outstretched or flying position. This really works on your abdominals and your lower back. So make sure to build up slowly or you might injure yourself. Try to get to a point where you can do 250 to 500 of a variety of pushups in a day and then 250 to 500 LSE's in a day. Then work on being able to do 250 LSE's in a row. Then gradually try to be able to do 500 in a row. Here's an article I wrote with pictures, describing Superman Pushups. http://www.lightningspeedfitness.com/AbsOfSteel.htm back >> Q21: Why is doing high reps of pushups one of the hardest things for me? I work very hard at it but see only small gains. A: Each person is different. A pushup or pull-up for one person can be much harder for another due to leverage reasons. If you have short arms and are light, then you would be doing much less work for your pushups and pullups. Anyway, I used a technique called Greasing the Groove and I increased my maximum pushups to 58 from my previous best of 54. (Note: My current best is much higher. I'm developing a new program for people like you and me that have a hard time increasing their pushups. It's a really effective and easy system for increasing the number of push-ups you can do in a row.) In the past whenever I reached a new pushup goal, I would almost always break my record by only 1 pushup. Therefore, I'd say this was a really great technique. Plus it's really easy to do. If your maximum number of pushups is say 20, then do sets of 10 pushups throughout the day. I'd recommend doing anywhere from 8 to 10 sets per day. Always give yourself plenty of rest between sets. Just do them at various times throughout the day. By the way, you can use this same technique to improve pullups or any other exercise. Do this at least 4 or 5 days per week. Try it for a 1 to 2 week period. Then rest at least two days in a row. Then go for your maximum set of pushups. For more detailed information on this technique, please visit these websites: http://www.powerlifting.ca/cgi-bin/training.cgi?read=10853 http://www.cbass.com/Pavel'sLadders.htm http://www.cbass.com/Synaptic.htm
I also found a site with great pictures and directions for at least 30 varieties of pushups. He lists other exercises as well.
http://ronjones.org/Coach&Train/BodyXerciseLibrary/PushUps/index.html The above link seems to change often. So if you don't find the exact page with that link, then just go to www.ronjones.org and look through the site to find the page back >> with pictures and directions for all the pushup varieties. Q22: If I want to get in super shape and only have time for one exercise, what would you recommend? A: Burpees. Do them like this. Do 8 sets. Each set should take only 20 seconds and then rest 10 seconds. That should take you about 4 minutes and you'll be breathing so hard, you might just drop dead. Better to give yourself at least a 30 second break when you first start. This exercise is not for the novice. Please build up to it very slowly if you haven't worked out in a long time. Check with your doctor first. This website has instructions and a video for how to do the Burpees. It's like several exercises in one. It works all the major muscle groups and again you can take this workout anywhere. You're body is the gym. http://www.warriorforce.com/articles/burpeeclip.htm
Q23: What is the best method of achieving substantial gain in muscle mass? Should I grease the groove? or should I follow a more regimented session in which I gradually work up to 1000 push ups and 1000 squats in a single session? If you suggest greasing the groove, how often should it be done throughout the day? 50% of max 5 times a day? 10 times a day? How often should you recheck your max? A: As far as lowering your bodyfat and putting on muscle, I highly recommend an Optimal and 100% Raw Food Diet. You can learn how to succeed with this peak performance diet at my site http://HowToGoRaw.com. I really like the Grease the Groove (GTG) technique. What's great about it is that you can workout every day by doing it this way. I believe it can lead to better progress. But you will probably have to shock your system every now and then. Change things around. But you can GTG throughout the day. Or just set aside 45 minutes to an hour to workout in this fashion, then if you have a minute to spare throughout the day, you can ad more sets. You'll have to gradually increase your repetitions for pushups, etc. and you'll start putting on more muscle.
These techniques however aren't designed for pure body building and putting on loads of muscle weight. They are more for functional strength and muscular endurance. I've seen pictures of a competition body builder who doesn't use weights. He does a lot of self-resistance exercises. Pitting one arm against the other, etc. He's on the John Peterson forum. His nickname is ”the_naturals II”. Use the link below to see pictures of him and read his posts on the forum. If you search his username you'll see he shares some of his no weightlifting body building techniques. http://www.bronzebowpublishing.com/forum/viewtopic.php?t=1575&highlight=pictur es Here's the main forum link: http://www.bronzebowpublishing.com/forum/ Actually you really can big tremendous muscle with bodyweight and self resistance types of exercises. You just have to be patient and gradually build up your strength. You won't get as big as someone on steroids, but then again, who wants to? The key is resistance. You can even do 1 legged squats otherwise known as pistols. Or one-handed pushups. There are many ways to increase resistance without having to go to a weight room. A good book on that is the Naked Warrior. You'll learn detailed and numerous techniques to increase resistance-using bodyweight alone. http://www.dragondoor.com/b28.html?kbid=2092&img=b28.jpg back >> Q24: Any suggestions on how to avoid back pain? A: I had back problems at first while doing Hindu Squats. The key I found was to keep my back as straight as possible while going down. This meant I couldn't touch the ground with my hands because that forced me to bend my back over much more. It all depends on your height and flexibility. I just try to keep my head looking straight ahead as I go down. Don't look towards the ground. As far as the superman push-ups. They shouldn't hurt your back. If they do, then you are doing them at a level of difficulty that you can't yet handle. So back off a bit if that is the case. Do them with your hands closer to your head. Gradually move your hands out to the flying position. At full extension, you need super strong ab and lower back muscles to do just one repetition. This exercise really works your core. If you can do this, then you know you are super strong in those areas. As far as regular push-ups, I don't see how they would hurt your back. Try doing the Hindu pushups to stretch your back. I also like doing side twists to stretch my spine and work my oblique muscles at the same time. back >> Q25: How do you maintain your weight on a raw food diet?
A: There is a big misconception in the raw community and the body-building world. They believe you have to eat a lot of protein to build big muscles. Actually all you have to eat is enough calories from whole raw foods and then you'll have the right levels of protein to build muscle. Even if you're not on a raw food diet, all you have to do is get enough calories from whole foods. There's no need to take protein pills, supplements or to eat animal food products to build huge muscles. There is only one secret. That is to exercise in a way that increases your muscle size. Many raw foodists mistake the loss of fat as being the same as the loss of muscle. I too thought I was losing muscle on a raw diet. But I was wrong I just lost fat and water weight and if I lost any muscle it had to do with not exercising. Extra fat underneath the skin looks like muscle to the untrained eye. On a raw diet, you will lose fat and if you don't eat enough calories you can also lose muscle. Otherwise, you just have to exercise and eat enough. I sometimes eat up to back >> 4,000 calories in a day. But usually around 3,000 calories. Q26: Do you have trouble maintaining it during the winter? A: The time of year doesn't have anything to do with your question. Just as long as you eat enough and you exercise enough. back >> Q27: What should I eat before a hard race and or work out and after a hard race? What should I drink during a race? A: I highly recommend you read this book and or get the video. It will show you how to make the best raw sports drinks. It's “Nutrition and Athletic Performance” by Dr. Douglas N. Graham. It also shows you the ins and outs of eating a healthy raw diet. The basic idea is to re-supply your carbohydrates and electrolytes. How about making a sports drink out of banana, celery and water. 100% raw and healthy. You just need a way to keep it fresh and cool. How about a thermos or a cooler. I've also heard of using the soak water from dates that have been soaking for a day or so. The main idea is to keep your carbohydrate levels high so that you recover quickly. Two hours after a heavy workout your body can upload twice the carbohydrates it normally could because a special enzyme is released into your system after heavy exercise. All the details are in the book and video. Dr. Graham works with many endurance athletes, triathletes and ultra marathoners, etc. If you don't know about it already, I highly recommend his forum. If you read the back posts you'll get an awesome raw food and raw sport education. http://www.vegsource.com/talk/raw/index.html back >>
Q28: Is it true that doing weightless exercises many times until fatigue like your program only builds endurance but not muscle, or is it just for stamina? Can I really build big strong legs by doing bodyweight squats or is it just for stamina? A: Yes you can get very strong doing bodyweight exercises. Even with doing a lot of repetitions. You can also put on a lot of muscle. Matt Furey gets testimonials all the time from his students who have achieved better strength gains than when they were lifting weights. Plus, bodyweight exercises are using weight, it's using your bodyweight. One way to increase the resistance dramatically is to try to do a one-legged squat or what is called a pistol. You can use assistance from a wall or a chair at first. But later you can learn to do it without holding on to anything. That makes for a much heavier weight and increased difficulty. As far as getting to 200 bodyweight squats. Some people do 500 every day. It's a matter of building up and getting strong enough to handle doing them in that way. I just did 200 in a row this evening. It's not that hard once you get used to it. But I feel great after doing them. It gives me a natural high.
Q29: Is the LSE is a regular squat or a Hindu squat? A: A regular bodyweight squat and a Hindu squat are quite similar. You can do either one and get great results. The way I describe the squat, you actually get more of a workout in your arms and there is less momentum, so you get a better leg workout as well. I recommend doing whichever one you prefer. back >> Q30: Can I be healthy from exercise alone? A: No. Nutrition is a very important component of health. You might be able to stay thin, but not healthy. Plenty of athletes die of heart attacks because they are fit but not healthy. Jim Fixx the guy who ran 10 miles every day and wrote the book on running died of a heart attack while running. I hear similar stories all the time. I've seen or heard of several people die of a heart attack on the tennis court. back >> Q31: Will you lose muscle mass going on a raw food diet for the first time because that muscle was not built on “raw” food? Or will you keep the muscle you already have on your body. A: I wouldn't worry about it. As long as you are working out you will have to have muscle. The body is constantly replacing all the cells in the body anyway. Within a month 98% of your cells get replaced. So this replacement process happens all the time. Now you'll simply be replacing with higher quality building materials. back >>
Q32: I have been doing a few squats a day and I am up to 30 at a time three times a day. I also do the Hindu pushups--4 at a time, three times a day. Is that good or do I need to do more at a time? More often during the day?
A: You can do more exercise or you can do less. That is up to you and what your goals are. You may want to increase the variety of your pushups. But I think if you only do the squats and the Hindu pushups, you have chosen two great exercises. Maybe try adding some standard pushups and try to work up toward doing the superman pushups. More details are in the links section of this forum for superman pushups. They'll strongly work your abs and your lower back. Gradually try to add more squats per day. If you can get up to 200 that is very good. Then add more pushups per day. If you can eventually do 100 per day that is quite good as well. Or shoot for a goal of doing 10 pushups in a row. You'll find many ways to motivate yourself. As you add more muscle you will start looking better and start burning more fat. back >> Adding muscle is one of the key things you need to do for losing weight. Q33: How do you do pullups without a bar? (See also biceps.) A: The way to do this is by using a technique called Dynamic Visualized Resistance or DVR. There are other names for it as well. But you can workout just about any muscle group by pitting one muscle in your mind versus another muscle. For instance, you can bend your straight right arm all the way, until your right hand is almost touching your shoulder. But you can do it with little resistance or you can put a 100 pounds of resistance into your motion. Just visualize yourself lifting a very heavy weight. Then pit your muscles against each other. Here is a link to a picture of John Peterson doing an exercise that gets very good results and is done using muscles you would use in a pull-up. This particular exercise is a one armed chin-up. But you can do it with both arms at the same time if you wish. http://www.bronzebowpublishing.com/1ArmChin.gif I hope this helps to give you an idea of how to do this. You can actually build big muscles if you do this technique. back >> Q34: I have been having some knee pain when doing the squats. Is my form off? A: Not sure about your situation from what you say so far. But sometimes I get knee pain if I go down too quickly. So I simply bend down a little more slowly. This is more so if you haven't been doing these regularly. If you ever hurt your knee, just rest a day or two or more if you need to. Let it heal and then start off with less repetitions and go down more slowly and or not as far down.
Also instead of trying to do 300 in a row, you could try doing 6 sets of 50 throughout the day. You'll get similar benefits and be less likely to injure yourself. back >> Q35: Do you have a recommendation for a pushup routine for women? And perhaps a goal number of squat repetitions and number of days per week? A: Same routine for men and women. It depends more on fitness level and not necessarily on your sex. I don't know what kind of pushups you can do or how many. Why not try to do 50 military pushups, 20 superman pushups and 30 Hindu push-ups per day. Do that at least 4 times per week. I simply like to train in a way that I can start doing more pushups in a row. So do whatever pushups you can in one day so you can figure what should be your daily push-up goal. Another way to workout more quickly is to just do a set of maximum repetitions and your done for the day. Or do 10 pushups rest 15 seconds and try another ten and do this schedule 5 times. If ten is to many then do 2 or 3 or whatever you can handle. Or rest 30 seconds. back >>
Q36: I have a dodgy knee, sometimes it hurts when I walk and also when I do yoga for some of the positions. Am I going to make it worse by doing deep squats? It does not actually hurt to do them although I am only up to 15 at one go! A: In most cases, doing these deep knee bends improves the health of the knees by strengthening the muscles, tendons and ligaments. If it doesn't hurt to do them, I don't see that it would hurt you. Make sure to be careful and increase your numbers gradually. If you have a lot of pain, then rest a couple of days and do less repetitions. Then gradually build up again. You can also try doing sets of 10 throughout the day.
Q37: Should one do pushups until total exhaustion then rest for a minute, then do it again till total exhaustion, and so on? I purchased Matt Furey before I purchased your products about three months ago. And he was big on like the following. Do pushups until you can do anymore take a breath switch positions and do it again take a breath out and do it again. Even if you could do hardly one, you should keep going. What do you think of this approach? A: I don't know that there is one right answer to your question. It depends on your goals and your body. Each person is a bit different. If I did that approach, I wouldn't be doing too many pushups. I'd get winded and then I'd get very sore for the next few days. So I'd have to stop doing pushups. Try to use this axiom -- Train Don't Strain.
But the other approach might work well for you as well. Why don't you just experiment and see what you like. Don't just listen to me or anyone else. Try out our ideas and customize them for your needs and goals. back >>
Q38: Do Hindu Squats target different areas than the LSE? It seems like the motion is exactly the same minus the hand movements? A: LSE's are simply easier to learn as far as the hand movements. But they do the same thing. You can do them the way I show or do Hindu Squats as are shown in the links I give. Either way is good. My squats actually workout your shoulders more back >> because of the particular hand motion. But either way is great. Q39: Can you injure yourself with bodyweight exercises? A: Yes, you can injure yourself with bodyweight exercises. But if you do them right it shouldn't be a problem at all. Many people including myself have overcome knee injuries using squats. I believe what is being said in this review is highly exaggerated. You don't need to do thousands of squats per day to get great results anyway. And you don't have to do them all in a row either. Four sets of 50 or ten sets of 20 will get you to 200 repetitions and either way is a good way to do it. Even if you only do 100 in a day, you are still getting tremendous benefits. As for Hindu Pushups, I believe that is ridiculous what was being said. I've never come close to injuring myself with those. They just increase your strength and flexibility. I don't see how they would lead to injury. And I haven't heard any problems from any of my members with Hindu Pushups. As far as the squats. Sometimes you just have to make some adjustments. For one thing if your knees hurt you should start off by resting at least two days. Then I suggest going down more slowly. If you go down rapidly it can cause damage that would not happen if you went down at a controlled pace. Next try lowering the number of repetitions you perform at one time. Then gradually build that number back up. Considering I had Osgood Schlatter's Disease the fact that I can do squats at all is a great thing. My knees are worse than most people's but I can do bodyweight squats. And yes there have been times when I had slight knee pains but I followed the same back >> advice I gave you and I am pain free. Q40: How do you do one-handed pushups?
A: One-handed pushups must be done very carefully. For this I prefer to refer you to another book because there are quite a few precautions needed to do these properly without getting injured. I have a book that shows you the way to do it with proper form. It's called the Naked Warrior. Use the link below to look it over. I highly recommend getting this book to further your bodyweight fitness education. This book focuses mostly on gaining strength via doing one-handed pushups and one-legged squats called pistols. http://www.dragondoor.com/b28.html?kbid=2092&img=b28.jpg
Q41: What exercises should I do (covered by LSE) to gain some weight or at least stop losing it? I write this because I don't want to do a lot of workout and then keep reducing sizes. I hope you could give me some tips. Right now I'm doing 3 sets of 15 squats daily, and some pushups like 3 times a week, just starting though. My diet should be around 2000-2500 calories? A: You are mixing up two ideas here. You are likely losing fat but exercising will not replace the fat you've lost. Being thin is good for you, but having few muscles when you are thin makes people look scrawny. So the idea is to put on muscle. Eating will not put on muscle for you, but exercise will. Of course, you have to eat enough calories to maintain your muscles. This is an individual thing depending on your weight, basal metabolism and activity level. The exercises in the Lightning Speed Fitness Program all build up muscle. You just have to do more of them. 3 sets of 15 squats is a good start. But when you get up to 3 sets of 100, you should start seeing a major difference in your legs. Or 1 set of 200. Do a variety of pushups and if you can get up to 200 to 1,000 per day (depends on your goals and fitness level), you'll start seeing tremendous upper body development. You can top it all off by doing pullups and chin-ups as well if you have access to a bar. The key is getting enough repetitions to build up the muscles. There are other ways of building up muscles as well. You can do exercises that require much more strength like one handed pushups or one-legged squats. But you have to have enough strength to be able to do a few repetitions. So just take your time and you'll gradually build up your strength and muscles as back >> well.
Q42: What is a "set"? Is it a period with a break? A: Yes, a set is a number of repetitions without a break. You could do 100 LSE's over four sets of 25 for example. You could also just do 100 LSE’s in a row and that would be one set. It’s up to you how many exercises you want to do in a row. But that is what a set is. back >>
Q43: What’s the proper way to do LSE, meaning, how many reps, and do I repeat immediately after breathing again, or do I pause for a few seconds to catch my breath? A: Just continue doing it. After having breathed out all of the air in your lungs, your next breath will naturally be extremely deep. You can just continue in this pattern until you feel you've done enough. Each LSE should take only between 1 and 2.5 seconds. If you're out of breath you can wait a little while and then get going again. Experimentation is the key. You'll soon find out what works best for you and your back >> particular needs.
Q44: I was running through the Deep Knee Squat and Pushup recommendations in the LSE program, and discovered that both exercises work the upper and lower body. How do I alternate between running, jogging and LSE? A: Actually the squats mostly work the lower body and the pushups mostly the upper body and your core. So if I were to do them in an alternate days routine, then my leg muscles would be too fatigued to do any other cardio exercises like jogging or running. If you have a daily capacity to do 100 squats but you only do 10 of them that day, then you could run or do other exercises with your legs. It's not an all or nothing proposition. It's best to try things out on your own and see what kind of program you can build. I sometimes run sprints and do bodyweight squats and run on the same day. The fitter you are the more you'll be able to handle. back >> Q45: Does the deep knee squat routine develop the same benefits as in jogging, running, and using a stepper machine? A: They are different and all have their benefits. But if I had to pick just one exercise to do out of the three it would be the squats. The benefits are explained on my website and in the report. www.LightningSpeedFitness.com back >>
Q46: For the pushups, when we are in lower plank position (chin almost touching ground), should the elbows be facing outwards like an airplane wings, or should it be by the side of the body? A: I'd say try it both ways. The more angles and positions you train, the stronger you'll become and you'll have functional or real world fitness. For a regular or military push-up, the elbows should be positioned close to the body. By turning the elbows out on a regular pushup the exercise focuses much more on the triceps. So there you have a great exercise for triceps development. back >> Q47: How should we go about maintaining fitness level when reached, while not increasing in size further?
A: Don't increase the difficulty of your exercise program. Just keep it at the same level you are currently doing and your muscles will not get bigger than they are.
Q48: If I were to be able to reach 150 reps and begin to find it relatively easy to do as I progress, should I increase the number of reps to fatigue? A: I'd increase the reps. If you have an injury then simply rest and build up to it again at some other time. back >> Q49: Should I change to a more advanced exercise that works the same muscle group? A: You can do that as well, but it gives different results. You can try a pistol which is a one-legged squat. That is a pure strength exercise unless you can do more than 6 reps of these in a row. The book "The Naked Warrior," by Pavel goes over how to do the pistol in great detail. You can read about it at this link. This book also shows many different ways to increase intensity of bodyweight exercises including pull-ups and chin-ups. http://www.dragondoor.com/b28.html?kbid=2092&img=b28.jpg
Q50: Is it best that I interchange my routine with similar exercises from time to time, while still maintaining at the 150 reps mark? A: Yes you can change exercises to shock your body. The body gets used to the demands placed on it regularly. So adding in various other exercises can give you even better results. Cross training is fun and will keep you fresh. When you want to increase your routine, you can read from all the bonus programs I have linked to in your bonus report that comes with the Lightning Speed Fitness Program. back >> Q51: Will doing these exercises everyday cause overuse injury to the joints and soreness or aches? According to popular sports physiology, sores/aches are caused by micro-tears in the muscles. And it takes at least 48 hours for broken down muscles to rebuild. If it does not have adequate time to recover before being broken down again, then the muscles will become smaller (counter-productive), rather than becoming bigger and stronger. What’s your advice? A: Everything depends on intensity. If you are working out so hard that you are very sore the next day, then it's good to rest for 1 to 3 days. Or to just exercise very lightly on those days where you are sore. Or just exercise different muscles. However, people in the military do calisthenics, i.e. pushups, etc., every single day. The feeling with most bodyweight experts is that you can do these exercises on a daily basis.
But I just say to listen to your body. Your body will tell you if you need to rest. Many of the so-called fitness experts or personal trainers wouldn't have you do bodyweight squats either because the knee goes out over the ankle. They believe that is dangerous. This however also implies that the normal human function of bending your knee to the ground is dangerous. This is ridiculous. Maybe with very heavy weights, but we're talking about your own bodyweight. Doing one-legged squats or pistols does require good form to avoid injury.
Q52: My goal is a six-pack within 12 weeks. (Do you think that is possible?) I purchased the LSE Program at the beginning of the week and have had a go at the exercises to get accustomed to them. At the fist attempt I could do 100 squats at a fairly rapid pace (legs felt like jelly afterwards), but my push ups didn't fair as well with me failing at 30 reps. Now my main goal is to get into shape in the shortest time frame. I'm 6 ft. tall and weigh about 80 kg. I have a pot belly and double chin which I really want to loose. I have just started my transition to a raw food diet (currently about 50% hoping to get to 80% within a few weeks) so I'm hoping that will help. A: Absolutely. You aren't that far from a six-pack. In six weeks you can lose 20 pounds. Not all of it fat. If you lost just 20 pounds of fat, it's very likely you'd be able to see your six pack. In the meantime you'll be building muscle as well. The key to a six pack of abs is having very low levels of body fat. Even junkies who don’t exercise at all but are very thin, have six pack abs. You can do all the ab exercises in the world, but if you still have the fat on the belly, you won't see your six pack. You can of course make your abs bigger and stronger, but first you have to see them otherwise, you'll never have that six pack look. back >>
Q53: How long (duration) should the routine be (10 min., 15 min., etc)? A: As long as you want it to be. The longer you do it the more calories you'll burn and the more muscle you'll tend to build. It's really up to you and your goals.
Q54: Is it better to do the routine in one go or spread it out over the day? A: Depends on your goals again. But in one go you getter a deeper workout when it comes to the LSE. back >>
Q55: How much fat loss can one expect each week?
A: Not much more than a pound per week. That would probably be the case with any good program. It takes a long time to burn fat. A pound of fat is 3,500 calories. If you eat about 500 calories a day less than you need, you'd burn a pound of fat per week. back >> Q56: What routine is the best for rapid fat loss? A: If you go 100% raw, you lose weight the fastest. In fact, going 100% low fat raw is the best for weight loss in my experience. If you don't go 100% raw, you just won't lose as much fat unless you really cut calories. I've found that a diet low in toxins helps to remove more fat and excess water weight. I just discovered some great articles by Clarence Bass. If you've been having trouble losing weight then working out like this might help. It is 9 times more efficient at burning fat - per calorie burned, than doing moderate intensity aerobics. It will get you in shape like nothing else and it takes a very short time. You can use the Lightning Speed Exercise to do this program. You could also use burpees, sprints, a stationary bike, etc. Anything that really gets your heart rate up there. The best part is that it only takes 4 minutes per exercise session. So if you don't have time to burn, you might want to try this program. Start off very easily if you aren't in decent shape to start with. You may want to get a checkup before you try this. If you have a heart condition, it might not be advisable to do this program. Here are the links: http://www.cbass.com/FATBURN.HTM http://www.cbass.com/SEARCHOF.HTM http://www.cbass.com/INTERVAL.HTM I also saw an interesting book for sale listed on his site: How To Lower Your Fat Thermostat (Dennis Remington, M.D. and others) The best book we know of dealing with the body fat setpoint. Relieves anxieties people have about being destined from birth to be fat. A detailed explanation of how to program your body to be lean through the proper eating and exercise. Latest research findings. A very readable and sensible book Highly recommended. 236 pages. back >>
Q57: Do you do mainly Lederman pushups or do you do different variations, like hands close together or feet elevated pushups? A: It depends on my goals at the time. Sometimes I do a wide variety of pushups and sometimes not. My main pushup is a regular or military style pushup. Probably the same thing as the Lederman, if my memory serves me correctly.
The pushups I mention in the Lightning Speed Fitness Program are the ones I feel that are most important. But you can get very good results even from just concentrating on the military pushup and doing it with excellent form. The more pushups and angles you do them at, the greater strength you can develop in more muscle groups. back >> Q58: What is the correct way to do a push up? Some manual teaches one to pause at the down position, and some teaches not to stop and continue as a fluid movement. Some also mention, not to bounce, and/or do in slow motion. There is also another opinion not to jug the elbows out, as this may put undue stress on the shoulders. Which is which? A: There are many ways to do a pushup and that is the point. There are so many ways to do them that are effective. You can do them slowly and you'll get certain results that way. You can do them so fast that your body lifts off the ground and that will give you more explosive power. I'd say experiment with your arms in all different positions. If it hurts too much then stop. When you're sick of one method, move on to the next. The basic idea for good form on a push-up is to have the upper body stiff and the only thing moving on the way down should be the arms. The rest of the body should stay stiff. The upper body should be in a straight line. Your but should not be sticking up. In other words, you shouldn't be bent at the waist. (However, some specialized push-ups do require this bending at the waist, like the shoulder developing push-up.)
Q59: Both my knees don't track right. This is due to an initial injury, but through use(racquetball/weightlifting) the problem has become much worse. The kneecap is being pulled to the outside of the knee, causing significant, but not debilitating pain. I am going to therapy to try to fix this. I am wondering if the squats are a good idea. I did a couple sets of 20 one day and my knees hurt the next day(it wasn't regular muscle soreness, but joint pain.)The therapists says I don't use my glutes and hamstrings enough, and that this is part of the problem. I would think this squat would only increase that problem, does it work the quads more than the hams. Thoughts? A: I can't advise you medically. Please follow your doctor’s or therapist’s advice. All I know is that many a knee problem has been improved or healed by doing squats. But it's possible under your circumstances they can get worse. I however was told different things by different doctors. One said not to exercise anymore. Then the NY Mets doctor told me to wear knee braces. And then I got a free diagnosis from a Chinese M.D. He told me to do deep knee bends. That was the solution for my Osgood Schlatter's Disease.
Maybe try them for a few days, even with the pain but do very few and build up gradually. If after a week or two the pain persists then you may want to go another route. However, I have another great leg exercise for you. This one works the muscles very well also and doesn't require any equipment. Run Sprints: Just run as fast as you can for about 10 to 30 seconds. Better yet, try doing it while running uphill. This is a powerful leg builder and works the muscles a little differently than squats. You have a special situation, so you'll have to proceed with caution. I'd only do the sprints 2 to 3 times a week at most. Start off quite slowly. Maybe run at 75% speed the first time and do only 3 sets. Later you can increase the difficulty and number of sets. Otherwise you'll likely get so sore that you won't want to continue with the sprints. **Not Roger A: This all sounds very familiar, I am sure that your doctor probably mentioned the term "chondromalacia patella". If you do a Google search on it you can get plenty of reading material. The site http://veggie.org/run/chondromalacia/#what-is-it gives a very easy to understand explanation. I will give you one quote from it that backs up what your doctor told you, ”Quadriceps strengthening may be the most important treatment once the pain has calmed down. The muscular imbalance may be the direct cause of the patellar misalignment in the first place and proper strengthening of the appropriate muscles can assist realignment of the patella and decrease or eliminate symptoms over time." Another site, http://www.orthoseek.com/articles/chondromp.html givethis warning, "Avoid squatting, kneeling, stairs and hill running if you can." This site has some exercises that you can use strengthen your quads and hopefully pull the patella back back >> into alignment. Q60: Do you know of a powerful abdominal workout that I can do anywhere? A: This exercise gives all of your abdominal muscles a great workout and you can do it standing up, sitting down or even lying down. It's easy to do. 1. Take a deep breath. 2. Simply try to exhale every last ounce of air in your lungs. 3. Once all the air is out, hold the squeeze for a few more seconds. And that's it. The very act of forcing all the air out from your lungs, will force you to powerfully contract your abdominals. I like this exercise much better than the Farmer Burns way of doing it. With the Farmer Burns I would almost pass out because of the incredible air pressure. But this way I can hold the squeeze much longer and not raise my blood pressure at back >> all. It's a ten times safer way to do it and get just about the same results.
Q61: Is it important to do the LSE on your toes, or can I do them with flat feet? A: As far as flat-footed squats, I have a question for you. How many of those can you do in a minute? Now try doing them on your toes after you have fully rested. Can you do more of them on your toes in a minute? I know I have to do the flatfooted ones very slowly. Maybe a lack of flexibility on my part. I also have to bend my back over to a lot to accomplish the flat-footed squats. Doing 100 to 500 repetitions like that would certainly give me back pains. I have to be very careful to bend my back as little as possible on the recommended squats because otherwise I get back pains. I've noticed that problem with other people doing these squats in high numbers. Your type of squats are good for lifting heavy weights, but I don't believe they'll give the results the on the toes squats will give you. You can however do both as each works the muscles a bit differently. You need to be able to do at least 25 to 45 squats per minute.
Q62: What is your recommended way of warming up and cooling down? A: Personally, I'm not a big fan of the warm-up and cool down. My workouts are too fast for me to even spend any time on this. I feel more like Jack LaLanne the father of the exercise movement in the United States. Jack asks people this question when they ask him about warming up. Does a lion warm up before she hunts antelope? Of course not. They just go right up to full speed within seconds. No animal does a warm up routine and I know I've never felt the need for it myself. You're soreness is likely from other reasons, like working beyond your current limit. However, I do like doing any stretching after I've done my workout. Because the workout obviously raises body temperature (warm-up) and that makes it safer and easier to stretch.
Q63: Is it normal to hear crackling sound in the shoulders while doing pushups? A: Crackling in the shoulders can be normal as can crackling in the knees. Q64: Should I do high reps of partial squats? Right now I'm doing 500 of the squats -- but partial squats, about 1/2 to 3/4 descent -- to warm up before I try the full squats. This is definitely aerobic, and I do them more quickly than the full repetitions. It still takes 15-20 minutes. I also find I lean forward more with these than with the full squats.
A: I don't think there's any need to lean forward very much for the partial reps. Personally I would never do 500 of those only partially. I'd go for the full bend. But it does depend on the health of your knees. If you can't bend all the way, this is a great alternative and may some day help you to successfully the full motion squat.
Q65: Is it a mistake to do the pushups after the squats? A: Well you'll be very tired as far as doing pushups goes. I usually save the squats for the end, but it depends on the kind of workout that I am doing.
When I'm doing Lightning Aerobics I alternate between push-ups, LSE's and other exercises. But I do them at lower reps, so I don't get worn out. You'll have to experiment and see what works best for you. back >>
Q66: What do you suggest if I want to add some additional exercises to hit more of my leg muscles? Of course, you can start with the squat or Lightning Speed Exercise (LSE). But that doesn't work your calves that much. So you can add in doing sprints. Sprints seem to work different parts of the same muscles that the LSE exercise hits. But they also work your calves and your hamstrings better. Once you start doing some sprints you'll notice how much bigger your legs start getting. Try doing 4 sets of sprints. Each sprint should be from 20 to 30 seconds long. Just run as fast as you can in a straight line is one way to do it. You can wait until your heart rate goes down to a lower aerobic range or challenge yourself with less of a rest period. But if you don't rest enough it's easy to get burned out. Another great exercise is the jumping lunge. It really works my butt. I feel really sore there, after doing these. How to do it: You do a regular lunge but then jump and switch your legs to the opposite position in mid air. In a regular lunge you step forward with your left leg and then lower yourself to the ground and your right knee will touch the ground. Then you just come back up and go back to the starting position. Next switch to leading with your right leg and do the whole procedure again. With Jumping Lunges, you actually jump into the other lunge position. You never go back to standing up straight until you are done. So from the bottom of the first position with your right knee touching the ground, you jump up and in mid air switch your right leg to the forward position (it was back) and your left knee will now be touching the ground and in the back.
To round things out and get more work on your calf muscles you can do calf raises. Just raise yourself on to your toes repeatedly. Today I did 100 in a row. To increase the difficulty you can do it on a stair with your heals hanging over the edge of the stair. That way you have a full range of motion and can really lower your heals below the level of the stair. Just go up and down as if you were going up on your toes. To increase resistance even further on both exercises, try doing them on one leg at a time. You can also get further development of the calf by working in the opposite direction. Try raising your toes off the ground. So do a regular calf raise first, then come down and go in the other direction by raising your toes off the ground. It's like a rocking motion. If you add these other exercises to your routine, your speed and jumping ability will back >> increase even more. And your legs will get even more muscular. Q67: How can I get a better ab workout from pushups? A: If you do regular pushups you are not only working your chest, arms, and shoulders, but you are also exercising your abdominals. But if you want to maximize the abdominal part of the workout you must keep strict form. The better your form, the more it works your stomach or abdominal muscles. Of course, you'll be able to do slightly less push-ups per set, but you'll be getting a better and more complete body workout. When you get into a Military or Basic Push-up make sure your body is lined up completely straight. As you go down the only thing that should be moving is your arms. Your torso and legs must remain 100% rigid to get the best abdominal workout. Here's another way to look at it: Make sure your chest hits the ground and not your stomach. Of course, this won't work if you are really overweight. Make sure that your but isn't sticking straight up in the air. That reduces the effectiveness of the pushup. Your torso, should be one straight line. If you do lots of pushups in good form throughout the day, you'll get the additional back >> benefit of getting a great abdominal workout as well. Q68: What is Dynaflex? A: I found another great and free exercise program available on the Internet. I have tried some of the exercises but can't give you a comprehensive review just yet. They were easy to do. One of the exercises I couldn't quite figure out what to do from the picture.
John Peterson is coming out with a book that will have all of those exercises plus others to compliment them. These exercises don't require a lot of movement. http://snipurl.com/fai5 I remember seeing this program advertised in the back of comic books in the 1970's. It's called Dynaflex and it's written by Mike Marvel. It supposedly gives very good increases in strength in 10 minutes a day. You only do one repetition per exercise per day. But supposedly you don't get very big gains in muscle size. This is according to people on the Bronze Bow forum that I highly recommend. But you can get gains in size by adding in a the LSE's and a variety of push-ups and pull-ups. Here is the link to Dynaflex. (Link no longer works. But you can try searching for Dynaflex on Google etc. and see if someone else has put up the course.) http://www.geocities.com/musclemetrics/dynaflex.html You may want to copy the book to your computer as that website often goes down because it generates a lot of traffic, but it's on a free server. To read more of the benefits of Dynaflex and why you should consider trying it please visit this page. http://www.hikuta.net/classical-conditioning/clscon_mmcad.cfm Jack Savage shares his story of how he used this program when he was in the military and in combat situations. He wasn't even able to do his regular calisthenics routine for fear of getting shot. He thought he would lose his muscle gains but instead found he improved his results by using the Dynaflex program. back >> Q69: How can I double my energy levels? A: Did you know that eating an Optimal Raw Food Diet would dramatically improve your energy levels? However, I have another vitality boosting technique that doesn’t require changing your diet at all. That technique is called Lightning Aerobics which is discussed further below in Q70. The main reason a raw diet gives you more energy is that it takes much less energy for your body to digest well-combined raw fruit and vegetables meals than the average cooked, refined and multiple ingredient meals eaten on the Standard American or Western Diet. Digestion is the number one energy drain on the human body. Raw fruits and vegetables are much easier to digest than what most people eat. By eating raw, you will feel much more energy than when you were eating cooked and poorly combined foods. back >> Q70: What is this vitality boosting technique? A: Lightning Aerobics: There is a kind of exercise that I started using in high school that made my energy levels soar. If you do this exercise or eat raw, you’ll feel a great boost. Do them both and your energy levels will soar through the roof.
I don’t actually know exactly how much your energy levels will increase, by doing what I’m about to share with you. Nevertheless, it certainly feels like I’ve doubled my own energy levels. You’ll swear that you were taking uppers or drinking coffee. Your body will beg you to exercise it more. The great thing is that you don’t have to take any stimulants or uppers to get this boost in energy. The other day I had so much extra energy; I decided to run sprints in my house. This was after I already did a great workout earlier in the day. I just ran back and forth, from room to room. It was great fun, constantly changing direction, accelerating and stopping on a dime. I had more energy than a five year old. This energy boosting exercise, is a specific way of doing aerobics. I’ve found that jogging for instance, which is an aerobic exercise, won’t give you this dynamic energy boost. The key is to do exercises that keep you in the aerobic heart range but that also build muscle at the same time. The initial technique I used in high school is called Heavy Hands. Heavy hands is using weights from 1 to 10 pounds and walking or running with them. There are many different exercises and muscles you can develop, while doing heavy hands. With Heavy Hands, I got an amazing aerobic workout and at the same time, I built up my muscles much more than I was able to, by just jogging. I never saw anyone build up his biceps by jogging alone. However, with Heavy Hands you can build up many parts of the body, while you are doing aerobics. It really built up my arms and shoulders and therefore, I increased my tennis serving power substantially. I still do Heavy Hands. But now I have another exercise routine that gives me better overall results and I don’t need any equipment. Here is the exercise routine post from the forum. *~*~*~* *** Lightning Aerobics *** Another great way to do cardio is to do a whole calisthenics routine in a special way. I call it Lightning Aerobics. Start by doing a strenuous exercise like the Lighting Speed Exercise (LSE) or pushups. As soon as you start getting too winded, take a short break until your heart rate is back in the lower to middle aerobic heart range and then switch to another exercise. You have to watch that your heart rate doesn’t get too low or too high. You must stay within the aerobic heart range throughout most of the routine. It’s ok to go above it for short periods. If you’re into the anaerobic heart range for too long though, you are going to be very sore the next day.
Today this was my routine. 1. 2. 3. 4. 5. Regular Pushups: Sets of 20 Lighting Speed Exercise (LSE): Sets of 50 Jumping Jacks: Sets of 25 and 50 Jumping Lunges: Sets of 10 Superman Pushups: Sets of 10
I did these all at least three times plus an extra set of regular pushups at the end. I also did 10 mountain climbers during this aerobic routine. It took me twenty minutes to do. I just love doing Lightning Aerobics. I had so much energy today. My body was simply dieing to exercise. Later on I did a set of 20 Burpees or Thrust Squats. Man was I winded after that. Then I did several sprinting sessions in my house. I did a couple of handstand pushups, and Hindu Pushups. I also did a more difficult version of the superman pushup. Plus I did two more sets of 50 LSE’s. Doing Lightning Aerobics is important because it dramatically increases your energy levels. Whenever I do a Lightning Aerobics Workout, I am just overflowing with back >> energy. I feel like running all the time. Q71: Should the Deep Knee Squat and PushUps be the cornerstone of our exercises? A: They can be. That is up to you. This program is meant as a way to get a full body workout with a minimum of exercises. If however, you want more advanced results, you'll add some other exercises as well. back >> Q72: When I reach a plateau, won’t I get bored an unmotivated to continue? A: I've been doing these for a number of years. I don't get bored with them, but I do add variety at different times. That is why I've included all the bonuses exercise program links. back >> Q73: What is your recommendation and advice for cross-training and varying the exercises? A: You don't need to change the exercises to shock your system. Try these variations: 1. Have a super workout day where you do say 1,000 pushups or squats in that day. This is a technique that Arnold Schwarzenegger developed to make rapid gains in certain body parts. He'd go out on a Saturday with a body-building partner and their girlfriends and do many sets of just one kind of exercise. They might do 50 sets of curls, etc. But this would really shock their systems and give them incredible gains in muscle size. 2. If you can do 50 pushups in a row then workout doing only 25 at a time. Do at least 10 sets. Same theory with squats, chin-ups, etc.
3. Do harder versions of the same exercise. You can do one armed pushups and onelegged squats. 4. Have a routine like this. Monday: 10 Sets of 20 pushups Tuesday: 10 Sets of 21 pushups Wednesday: 10 Sets of 22 pushups Thursday: 10 Sets of 23 pushups Friday: 10 Sets of 24 pushups Next week: Start on Monday with 10 sets of 21 pushups and gradually buildup 1 more per day. In a few weeks you'll have improved quite a bit. So even if you do the same kinds of exercise, you can find many creative ways to vary the routine. 5. 15 Second Rest Intervals: With pushups or pull-ups, you can do very small sets, wait 15 seconds and then do another set. This is what the Navy Seals do. But they do it with a whole routine of exercises. Here's an example: Pushups Do a set of five rest, then a set of 7, rest then a set of 5 again. Each time resting only 15 seconds in between sets. You can vary and increase the difficulty: Do sets of 5, 7, 9, 11, 13, 11, 9, 7, 5 etc. Just do what you can handle. If it's too much, for you just try a less difficult version until you find the appropriate level. 6. Go slower or faster: Some people do super slow exercises. That would certainly be a change in your routine. Do a pushup that takes you ten seconds to complete. You'll see this is quite a different workout and is very hard to do. You can do this with the LSE and other back >> exercises as well.
Q74: Should I push my way through soreness and do pushups anyway, or back off until the soreness goes away? A: I'd try resting a day or two. If it still hurts it could be an injury and not just soreness. Some injuries don't heal unless you rehabilitate them. So in that case you would just do a little bit of the exercise and gradually over days and weeks build up your strength again. back >>
Q75: Are there any exercises that will trim the belly area? A: As far as I know, no. There is one prominent bodyweight fitness expert saying that you can focus the fat loss to the belly. I'm sorry, but that just hasn't been my experience. And I've gained and lost a lot of fat in my life. The body simply has its own order of losing fat. I don't see any evidence that you can control where the fat is lost or placed. But you never know. You just have to lose the fat. The body decides where the next level of fat will be removed. That has been my experience and that is the current science on it. So keep on building more muscle and maybe increase the intensity of your exercise program. You can certainly increase the intensity and the difficulty of your workout. By doing so you'll burn more fat and also increase your muscle size. The increased muscle size will speed up your metabolism and help you burn more fat. I'd suggest starting to do pushups from the ground. The wall ones are very easy. Better to only be able to do a few from the ground and build up from there. At first you might need to do them on your knees. But you will get better. You can certainly work on increasing the number of squats you do as well. Try to get to be able to do at least 200 in a row. Then gradually start adding in sprinting. At first you can just jog a bit. Then try running a little faster and the next day even faster. Sprinting is also a powerful way back >> to build your leg muscles. Q76: Should I exercise before eat or vice versa? A: I generally try not to eat before exercising. There is too much energy being drained by digestion and so you can cramp and you won't be able to exert yourself as much. I also suggest trying the no breakfast plan. I don't eat a breakfast and it's simply a way of extending the length of your nighttime fast. I used to be a big breakfast eater. But I usually wait about 3 to 4 hours after waking up before I eat. Of course, everyone is unique. But you can train yourself to experience hunger later in the day. I'd prefer to have as much energy as possible in the early part of the day. Eating would take away that energy. On the other hand. I have found I can exercise all throughout the day even after meals. Especially light fruit meals. But I could never exercise as hard as I need to. And for after exercise, I'd eat a big fruit meal as soon as possible. There is a two hour window in which an enzyme is released in which you can double the amount of carbohydrates you can absorb at one time.
So you should eat a big fruit meal after a workout. You don't have to wait, you can eat right away. back >> Q77: My question is what is better for increasing my muscle mass in a timely fashion? What specific methods (I know LSE and Calisthenics, but what quantity, schedule) did you use to obtain your nice upper physique?
A: My results came from doing a variety of pushups, about 300 to 500 per day. I also did pull-ups and chin-ups. But you can even do those exercises without a pull-up bar, but I prefer doing it with the bar myself. Just about any exercise can be done with visualized resistance. (See pullups without a bar.) back >> Q78: Do you think the LSE alone is enough to REALLY work the back of the thighs and tone and lift that butt? Or I should add some other exercise for those problem areas?
A: If I had to choose one exercise for the legs it would be doing the LSE.
It actually works most of the leg very well. The only thing it doesn't work very well is the calf muscles. Another great exercise for the but is the lunge or the jumping lunge as described in FAQ number 66. (See also additional exercises.)
Q79: It’s hard to keep my balance if I have my arms out! A: Actually putting the arms out is to help the balance. The key is to find a way that works for you. back >> Q80: I do not want to get big on top through the back and shoulders. Should I do pushups? I want a well defined lower body but no bigger and no bulk on top. Should I stay away from the pushups? A: My suggestion is to simply try doing pushups and then decide for yourself. You won’t get massively big very quickly. And even if you did get too muscular for your own likes, you could simply stop doing them for a week or so and your body would immediately start shrinking in size. Quite frankly I would do them, you’ll probably look much better. back >> Q81: What exactly are running sprints? A: First running a sprint means running as fast as you can. Run in a straight line for 30 seconds. But you should never go full speed when you are first beginning. You need to build up to it. So try running at what you estimate to be about 80% of your top speed. Rest until your heart rate goes down to about 50% to 60% of your maximum heart rate. Then you do another set. The first day I would only do two sets. Rest a couple of
days and then do another sprinting session. Do at most 3 times per week. Gradually you can build up to more sprints per session. Shoot for 5 to 10 sprints per session. But always start off slowly because you’ll likely be very sore the next day. Five 30 second (2.5 minutes) sprints will probably burn much more fat than 45 minutes of walking. Long aerobic sessions may actually be counter productive to fat loss. Intense, short bursts of exercise have been shown much more effective at creating permanent fat loss. While you can loose fat initially by long aerobic workout sessions, it is believed that you are training the body to put that fat back on because you are using that fat to fuel your exercise. This is according to some studies I have read about the Tabata Intervals. You can search for it on Google. back >> Q82: How can I exercise in humid, high heat? A: Do your sprints early in the morning or just before sunset. That way it will be much cooler. Otherwise just deal with the heat. That’s a part of the training. Gradually you’ll be able to handle more heat. If you eat a lot of oranges and grapefruit it will make you feel much cooler during the hot summer months. I’m talking 5 to 10 oranges a day. Citrus fruit have an incredible cooling effect on the body. Especially if you eat considerable quantities of them. I have tested this myself. back >> Q83: How do I figure out my maximum heart rate? A: You subtract your age from 220 to get your maximum heart rate. If you are 40 your maximum heart rate would be 180. Fifty percent would be 90 beats per minute and 60% is 108 beats per min. back >>
Q84: How would one go about making the switch to a raw food diet without losing the muscle for bodybuilding? And how do I make sure I am getting enough protein? A: The raw food diet is the best diet in the world for bodybuilding. You have all the protein you need to build big muscles and it keeps you ripped at the same time. This means a low body fat percentage. The only thing you'll lose is fat not muscle. You just have to eat enough calories and you'll be fine. Eat lots of greens as well and do bodybuilding exercises. Exercise will be the key to your muscularity. This is a big myth in the body building industry that you need excessive protein levels to build muscles. The only thing you need are more calories from whole foods. Those extra calories will contain all the extra protein you need. Humans have extremely low protein requirements compared to other mammals and there are many sports nutrition studies pointing to simply needing increased calories as opposed to needing only increased protein levels, even for body-builders. Once you start working out and building bigger muscles, your appetite will naturally increase. So just eat more and you'll be providing yourself the extra protein and nutrients you need to build bigger muscles.
Q85: What is interval training and what are the benefits? A: The main benefit is that it gets you into better shape and more quickly. Because you actually put in much higher energy levels but for shorter periods of time. I discussed this previously as the Tabata Intervals. However there are many different forms of interval training. Exercising like this will improve your aerobic conditioning better than aerobics and also improve your anaerobic conditioning, which aerobics does not improve. It will save you a lot of wear and tear. You can workout for less time and get similar if not better results. Also if excess fat is an issue you will burn fat at a much faster rate. So I wouldn't give up your other forms of exercise, but you might want to add in various kinds of interval training throughout the week. You can run sprints or even do it with push-ups or squat thrusts. Any kind of exercise that gets your heart rate moving at very high rates would work. Here is an example: If you really want to try something intense, then try this. I recommend not doing this at full intensity and maybe not doing 8 repetitions at first. Trying running a sprint for 20 seconds and rest for 10 seconds. Then continue doing this process another 7 times for a total of 8. This is the Tababta method. This was done with already conditioned athletes riding a stationary bicycle. But sprints will do just fine for this. They had incredible increases in fitness and fat burning using this method.
Q86: I must tell you, however, that your "abs of steel" superman pushups are not really possible for women, who generally lack the upper body strength to do even 'regular' pushups. I can do only 3 'regular' pushups at a time. I cannot do even one superman pushup. I would love an abs of steel exercise that I can actually do. Any suggestions? A: I have found that the superman pushup isn't very hard at all from the perspective of strength in the arms and chest. The real hard part is the abs and the back part of it. My abs and back give out way before my arms ever give out. My arms don't even get sore on this pushup. That is the smallest part of the difficulty of this exercise. It's the ab and lower back that must be super strong to do a full extension superman pushup. Actually if you are shorter, than me it would likely be easier for you to do a full
superman pushup than it would be for me. It's all about leverage. I probably have much more pressure put on my abs and back because I am 6'3". But of course you have to have strong abs and lower back. That is why I recommend you start off slowly. If you can do three regular pushups then you can also do three superman pushups. Plus you can also do superman pushups on your knees. Then build up to a full-length superman pushup. Of course, you should start with your hands just slightly ahead of your head, then as you get better, move to increasing the distance of your hands away from your head, to the flying position. Do this from on your knees first. Once you can move your hands all the way out while on your knees, you can graduate to doing a regular pushup and gradually moving your hands even with your head and then beyond. Women can certainly do these exercises. Don't let that be an excuse for you. You can back >> do it. Just try my suggestions and build up the intensity gradually.
Q87: I've been on a diet and lost a lot of weight, but now I have areas of sagging and loose skin; what can I do about it? A: It almost certainly has to do with excess fat hanging underneath the skin. You will have areas of so-called loose skin until you lose all of your excess weight. Lose all of the excess fat and your neck will tighten up. Skin does not hang it's the underlying structure that causes this sagging skin. Why would your skin sag in some parts of your body and not other parts? Read this article and you'll understand what I mean. It's quite enlightening. http://www.bodyfatguide.com/LooseSkin.htm You also might consider going on a raw food diet. That is like getting a whole body face lift. More: "Perhaps, Roger, you can present other evidence for us to look at, to calm our fears. I say ours, but mostly mine, because I believe I have to most weight to lose, and am probably the most concerned about it. I really shouldn't speak for the others." A: The question remains, did these people lose all the weight they needed to lose? You'll have loose skin until you've lost it all. If you lost 100 pounds but still need to lose another twenty then your skin can still appear to be loose. I went on a water fast and lost 11% of my bodyweight. I never had any hanging skin. That was extremely rapid weight loss and which is supposed to mean that my skin was bigger than it needed to be. Since I needed less skin, it should have been hanging by your current beliefs on this. But I had
zero loose skin at any point in the fast. My skin adapted immediately and shrunk in size. I think it's just another scam to scare people into getting plastic surgery. I found this an interesting quote from the article I mentioned above. I have received letters from readers asking for photos to prove my argument. People have become so brainwashed by before-and-after photos that they neglect simple logic. I challenge anyone to show me a photo of a woman with 10% body fat who has "loose skin." No one will be able to do so because a woman with 10% body fat has very little excess body fat, and therefore she has no "loose skin," regardless how overweight she may have once been. That is your proof! (Click for examples of female Hollywood Celebrities with 10% body fat.) I'm sure even if you got down to 12 to 13% bodyfat, you wouldn't have any loose skin. To Your Radiant Health, Happiness and Fitness, Roger Haeske
Roger Haeske is a Radiant Health Coach, Author and Professional Tennis Instructor. Roger is the author of Think and Go Raw, Your First 30-Days Raw, Infinite Tennis: Unlock and Unleash Your Hidden Potential to Play Your Best Tennis Ever and 33 Techniques for Rocket-Like Serves. He has also created several lifeenhancing websites including, www.Superbeing.com, www.ThinkAndGoRaw.com, www.SuperbeingDiet.com, www.ImaginationScience.com and www.SuperTennis.net. Do you want to experience radiant health, fitness and peak performance on the physical, mental and spiritual levels? Then you’ll want to join Roger Haeske’s private site for achieving success on the Optimal Raw Food Diet, Fitness and Peak Performance Program. Visit www.HowToGoRaw.com to learn more. I now have over 3 hours of free sample audios from the site for you to listen to www.HowToGoRaw.com/audios.htm. Roger is available for Radiant Health Consultations via telephone and speaking to your group about Radiant Health, Fitness and Peak Performance. Give him a call at 732-254-2386 for more information or email at rh@Superbeing.com.