WHY

Tone Your Arms, Abs And Thighs!  Get Lean!  Improve Your Joints!  Increase Health!  Decrease Aches And Pains!  Prevent Future Problems!  Increase Confidence and Esteem, Save Money On Medical Bills!  Feel Absolutely Terrific!!!

What

Follow a ’12 week’ clear plan with unlimited potential for growth.  When you follow a clear, proper, progressive and synergistic plan…it makes a world of difference!  Most of all, move forward with increasing confidence you are headed in the right direction.  Unknowingly, people are expending tons of energy and money getting no-where.  You may not realize a small (or big) adjustment in your thinking can turn non-effective effort into solid lasting results.  Then, you will be in control once and for all, instead of the next fad.  Also, understanding the components of results will promote action because you know a good plan is in place. 

By following the ‘Ultimate Fitness Guidebook’ you are automatically guided through:

1) Basic assessment of where you are: mentally and physically

2) Understand and follow a basic properly balanced and progressive twelve week plan

3) Understand the basic ‘Timing, Composition and Amount (TCA)’ formula for eating right. 

4) How to track, progress and monitor yourself.

There is a system (a template) for financial planning, one for building a house, obtaining a degree, a business plan and everything else imaginable…THIS IS THE SYSTEM FOR YOUR FITNESS!  We’ll coach you through it!

You may need to make adjustments for special considerations

Go through the template plan when you are in-shape, out-of-shape, new or experienced.  It’s clear, simple and it works, you’ll love it!  we can always have you do a consultation with a specialist that goes above this basic plan, to find any hidden weaknesses you may not know about.

To complete this step, you do not have to go through the twelve weeks of exercise, but go through the planning and understanding steps.  You can do it!

How I Get Better Results In 11 Weeks Than Most People

Get In An Entire Year (Or More)

Superior Fitness

In 11 Weeks

A Special Report

By Jason Rutz

Dear Friend,

This special report contains priceless information that will change your life for the better.  This is the beginning of your journey and I’ll lead you to work out smarter, not harder.  Your mind will open up to another level of thinking if you let it. 

Thinking ‘outside of the box’ and looking at your past efforts and frustrations, as well as those of others, you may see new revelations of WHAT WENT WRONG and what continues to be wrong for thousands of individuals who could use this special report.

Repetition: Read this report weekly (Sunday night suggested).  This special report 1) builds desire and 2) builds belief.  These two are the root to all failure and success.  One quality does not last without the other. When both begin working at the same time, they will actually grow stronger.

So remember, the road map is about to be shown to you, it is the same road map I used to change my physical body in 11 weeks.  It is also the same map used by thousands that are successfully changing their bodies. 

I went from 16% fat to 9% in 11 weeks.  I got lean, energetic, healthy and felt terrific.  I actually outlined my Secrets Of Physical Transformation For You years ago.  You may ask why didn’t I put the course together and sell it way back then?  The answer is simple, I didn’t want to sell bits and pieces, I wanted to wait until all my techniques and information could be supported 100%.  Now, I can say, I’ve done it again and again and put it in a format that works.

So read my lips as I say…

It’s Your Turn!

In this report you will be introduced to the powerful ‘Secrets of Physical Transformation For You.’  You also are wondering how I could possibly know what you specifically need.  I do. 

I held classes teaching the very same information you are about to receive, except you even have a more organized version.  Did I receive any success stories?  You bet.  These stories include reports of losing more than twenty pounds, firmer arms and completely new attitudes by the participants and a lot more.

People broke through mental barriers when they saw progress they did not see before.  How will this program be different For You?

1. Right now, at this time and place, you must claim this to be your journey, your 11 weeks and not anyone else’s.

2. Since you are expecting it to be different because I say it will, you are going to find the change that makes it unique to you.

Secret #1 To

Superior Fitness

In 11 Weeks

Don’t Exercise Without A Stone

What is the first thing I do when I want to create a physical change?

Sure, I exercise and eat right, that is basic enough.  But would you believe me if I said I have at least five specific goals?  What happens when I ask you what your five specific goals are?  I have asked over a thousand people by now.

Guess what I find?

They want to…

•lose weight

•tone-up

•exercises that work on a certain area of their body

These goals are all focused on their wish list, not on an actual list they would ever show to anyone.  I bet these drive them into a wall of confusion and frustration.  Why?

It’s simple, these goals are vague and not specific.  In the world of working out and becoming more fit, these are pure side effects of what happens when you have proper goals.  I’m saying if you start with these goals, you are most likely going to hit a plateau and get frustrated down the road.

What I’m suggesting here is to set up ‘stepping stones’ of your own.  Set up five ten or more miniature goals that you would physically like to accomplish. No matter how small and silly they seem now, they will be valuable to you later.  You must write down the specific details of how you will know when you reach them.

Example;  I am going to walk one mile in fifteen minutes by 6/20.

I am going to chest press 100 lbs for ten reps in good form by 5/1.

I am going to be able to do 100 crunches in a minute, this month.

I am going to run a 5K in under twenty minutes by June.

I’m sure you notice these are specific and measurable. You must tailor your goals obviously enough to the type of ‘tools’ you have available.  These stepping-stones need to stick in your mind and say,

“ I am going to definitely accomplish this

NO MATTER WHAT!”

Start your list now…which leads us to

Secret #2 To

Superior Fitness

In 11 Weeks

Create Your Own Crystal Ball

I do not mean a big transparent bowling ball that allows you to see images of the future.  However, visualizing what you want in detail is a superior technique and practice.  You should spend ten to thirty minutes or more at night seeing yourself at the point to which you are aiming.

But back to my point, the crystal ball I’m talking about is your ruler…your ‘north-star’ and more.  How do you create one?

With a pen. Make four columns on a sheet of paper.  Extend the columns down about ten rows worth.  Here’s how you head each column.

     Category                      Today                      1 month               12 week Goal

Etc.

Under the Category column, enter categories like; red flags, flexibility, three different cardiovascular exercises, chest press, back row, leg press, abdominal and measurements.  Ok, so all of those head the rows in the left column.

Next, find out where you stand in each activity Today and measure it.  Write notes about your current status for that category under the Today column.  Then, pick where you want to be in that category in twelve weeks.  Use the following tips;

Red Flags are any current medical conditions or warnings (bad knee, bad back etc.) you think you have or that your doctor gives you.  GET A DOCTORS CLEARANCE BEFORE BEGINNING.

For flexibility, put your legs in front of you while sitting on the floor, knees straight and write down how far you can reach as you slowly lean forward.

You want three cardiovascular exercises of your choice (one exercise must involve upper body muscles).  Upper examples are rowing, swimming etc…or if those are unpractical, how about making it through an aerobics video that you currently cannot do.  If none of these are practical for now, skip it and you will develop it later…I promise you’ll be ready sooner than you know.  The other exercises can be walking, running etc.

Use the weight exercises I gave, except that you can adjust the leg press to ‘one-leg squats’ or ‘chair-ups’ if you want. 

A ‘chair up’ would be standing up next to a chair …then lower yourself so your butt barely touches the seat and then rise again.  If you’re starting and can only do three repetitions, set your goal at ten.  The one leg squats are an advanced exercise.  So you see, you will have your own chart, individualized by yourself. 

For chest press, you could write, “I can only do one push up in good form.”  Or, “I can’t do a push up.” You can do a standing dumbbell row for your back test.

For your measurements, go by your clothes sizes and you may also take out the trusty tape measure and measure as many areas as you see fit.  Write them down.

Now that the today column is finished, you can take a wild shot at where you will be in twelve weeks.  That’s right, take an educated (or uneducated) guess where your new body will be…What will it look like (specifically) on paper in the right column. If you’re afraid to put something down in the right column, don’t be…just do it NOW.  Take your before photo’s, take several angles and shots.

By creating a scenario where you know your current status… you can visualize the future in your mind or Crystal Ball.  Imagine what it will feel like, how you’ll look and how proud you will be of yourself when you get there.

Secret #3 To

Superior Fitness

In 11 Weeks

Build The Bridge

You’ve done it. 1) You wrote many details down of what you specifically would like to accomplish, 2) found out where you specifically and currently stand and 3) you hand picked twelve-week goals.  I bet your heart is already beating a little faster.

When you want to cross a canyon, I don’t believe you can snap your fingers and get to the other side.  If you build a bridge to get there, I don’t think you just start hammering wood either.  Nope, you must go through a stage of planning (3 days to 2 weeks).  Scout out the terrain, your tools available, what you are willing to do and how badly you want to get across. 

What will your routine look like and why do you want to achieve your goals.  Again I ask why?  When you answer the first why…ask why again and again until the truth or your inner motivations are revealed.

The inner motivation stuff must be drilled into your brain.  Repeat this ‘drilling’ in detail daily.

Now that your desire is on fire, think of your specific written plan.  What if you were not going to be provided with any additional tips from me?  What would your plan look like?  Compare it to the following suggestion:

Week one: perform a cardio routine of twenty minutes of your best, but safe intensity.  A great starting resistance routine consist of a chest press, back row, leg press and abdominal.  You will perform two sets of twenty repetitions.  Complete this every day you workout in the first week .  (I’m suggesting 5 days a week, but I can’t be standing in your living room every morning). Write out a sheet that you will track yourself on for this week.  This should have all of these details on it and any more you wish to track. 

Second Week; do the same thing, but add a leg extension, leg curl, calf raise and back pull down.  Repeat two sets of about twenty (each set to failure) and add ten minutes of cardio to a total of thirty minutes.  Again, perform it everyday you workout.  Just do it (unless you have injuries or medical issues).  Prepare this sheet NOW also.  That’s right, I’m asking you to write it NOW…before you start your 11 week program.

Week #3 and #4: You will do a complete full body routine.  This is accomplished by adding the shoulder press, triceps extension, bicep curl and low back exercise.  Complete this routine like this; the first set, complete twelve repetitions.  The second set, increase the weight (or keep the same weight and slow down your speed) and make ten repetitions real, real tough.  This is about a forty-minute routine. 

The next day you workout, perform only cardio, but get this…for fifty-nine minutes.  Yes, you can do it.  You will break mental barriers and I’m convinced you can do it on at least two different exercises in this phase.  One day you might do it on the treadmill or walking.  Maybe the next day on a bike, stairclimber, rower etc.  (if you exercise at home perhaps try that home video we were talking about earlier, just try keeping your heart rate above a certain level the whole time). 

AGAIN, WRITE THE SHEETS OUT THAT YOU WILL USE TO RECORD ON.  LABEL THE EXERCISES, LEAVE SPACE TO WRITE THE SETS AND REPETITIONS, A SPACE AT THE TOP OF EACH WORKOUT TO RECORD THE DATE, A SPACE TO WRITE HOW LONG THE WORKOUT TOOK ETC.  GET THE POINT-BE DETAILED.

Week 5 and 6; Complete 3- 20 minute cardiovascular workouts per week.  See, it’s 40 minutes less than the last routine, you’ll be ok.  Now, just pick high intensity goals and go for a great 20-minute workout.  By now, twenty minutes is nothing, you’ve broken a mental barrier. 

Your weight training workout moves to a two day split.  You will do each routine twice per week.  One day workout your Leg, Shoulder and Ab muscles.  The other day, workout your push and pull muscles known as chest, tri’s, back and bi’s.  Complete these muscle groups in about 39 minutes and Pyramid your sets. 

By Pyramid, I mean the first set, use a resistance in which you feel fatigue at 15 repetitions.  The second set, increase the weight so you fatigue at 12 reps. The third set, increase the weight again so you fatigue at 10 reps.  (Remember, if you do not have a weight you can adjust, then you slow down your speed to make the repetitions harder.  Write the blank sheets for these two weeks now.

For weeks 7, 8, 9, 10 and 11: Your weight training will be your focus.  You will try to get as healthy, lean, mean and strong as possible.  (Women and male golfers…do not worry about getting too big).  Now you are performing a three day split. 

Day 1- Workout your legs.  At least 4 exercises for legs.  And go for a five-set Pyramid. 

•Set #1- find a resistance where 15 repetitions is a good warm up.

•Set #2- find a resistance where 12 repetitions is ‘medium.’

•Set #3- find a resistance where 10 repetitions is a great challenge.

•Set #4- find a resistance where 8 repetitions tires you out.

•Set #5- find a resistance where 6 repetitions is takes you to a new level.

Don’t get scared!  When you reach this point you will be prepared.  I have had people over age sixty successfully complete this routine (who never worked out before) and shy and timid mom’s (and dads) that never wanted to workout, complete this stage with a thrill.  You complete it at your own, but best pace.

Week 7 & 8: Complete a ten minute best-intensity warm up and then the weight workout should last about 44 minutes.  Do each routine twice per week, that’s right this is a six-hour week.  If you think that is a lot, compare it to the other 168 hours in a week and how much time you spend on improving yourself otherwise.

Week 9: Same thing, but actually reduce your workouts to 29 minutes.  Actually clock yourself.  You may have to cut out an exercise or so, but when you do the others, increase your focus and ‘make it count.’  You will see you can have highly effective workouts in less time.  Spend more time stretching.

Weeks 10 & 11: A final metabolism boosting time.  Keep that lean mass peaked by performing the three day split Monday, Thursday and Saturday.  Have each workout take between thirty and forty-five minutes. 

On Tuesday and Friday perform cross training cardio, which is performing as many different types of cardio exercises you have access to in fifty minutes.  If you’re at a gym it should be no problem otherwise you have to see what you have available and go with it.   Mix things up, instead of just walking, you could walk/jog.  Instead of running, you could run sprints etc.  Mix it up on these days.

Rest on Wednesday and Sunday.  Write the sheets down for these weeks now.  Then, week twelve is when you re-test yourself.  You will be ‘superior to you’ twelve weeks before.  I have written all of these routines in the most organized fashion in my course Secrets Of Physical Transformation For You.

Wow, what a long step packed with information.  Use it, it will help you.

SO, how does that compare to your plan?

***You actually can adjust the exercises and make more alterations to fit your time plan, level and abilities.  For instance, you may write a routine for yourself that emphasizes functional training, stability training, bodyweight calisthenics, sport, flexibility or any of a number of choices if you desire. The one I just laid out is superior for pushing your overall physique to the next level.  Do you see how one routine smoothly progresses from one level to another?  That is a big secret everyone loses track of because they were never organized.  Don’t become ‘everyone’ and get lost.

Secret #4 To

Superior Fitness

In 11 Weeks

Have A BLOODY Heart

Hope that title didn’t scare you.   In fact that is exactly the point.  You cannot be scared, afraid or worried.  OK, well you’re allowed, but you must also go forward.  This is the point where you decide.  This is where you jump off the fence of indecision and realize what the statement meant earlier when I said you will do this NO MATTER WHAT.

You cannot think of ‘Joe Schmoe,’ putting you down, because they will.  Your best friends will unknowingly slip you negative energy because they don’t want you to get hurt.  They would rather you look happy and suffer internally, than temporarily suffer externally and overcome a huge self-defeating belief of, “I can’t do it.” 

This is your war, your battle; you must decide you are not concerned one iota about what your neighbor ‘Rick’ or co-employee ‘Sandy’ thinks.  You are responsible and that is the end of that.  If I say it is effective to carry around your workout chart with you, but you don’t because ‘Joe’ is watching, then ‘Joe’ has just won and you have just been defeated.  If you have a personal trainer, but don’t do everything in your power to learn everything, who’s loss is it?  In fact, some trainers I know hold back information to make you rely on them, you must fight through the nonsense.  WIN these small battles and become proud after every little victory.  You’re on your way kiddo.  If you have the ability to use your trainer simply for motivation, then that is a different story.  You are accepting to stay in reliance, that’s fine, if that’s your decision.

Another secret that deals with taking charge is…

Secret #5 To

Superior Fitness

In 11 Weeks

Jump Off The Supplement Fence

Try this…try that.  You’ll go nuts.  New Revelation, Scientifically Proven, Fat Burner, Burns Fat, Get Ripped, Dr. Approved, Naturally Increases Energy, Naturally Does Something Else and you get my point.

Are supplements really all a joke?  No. But the advertising really is a joke.  The joke is on the consumer, it’s on you.  As a whole, America has bought into the supplement business big, and they are getting fatter, we’re yo-yo’ing up and down, happy and then frustrated.  The list goes on.

Are you caught on top of the fence trying to decide what is best for you through trial and error?  If so, JUMP OFF that dangerous fence.  It will rob you of all your energy and may crush your self-esteem like coal miles beneath the earth.

The bottle says it works and you have lost several pounds, but now it is backfiring.  There must be something wrong with you-WRONG!

Real quickly, I’ll settle this supplement mayhem for you.  You can get all the results you need without them (unless you have some medical emergency with a doctors prescription).

My before and after results in 11 weeks did not entail any tricky supplements.  My number one fat burning chemical that went in my mouth was your everyday healthy food.  I used nutritious meal replacements occasionally.  They were used to get in calories and supportive nutrition when food was not readily available.  Otherwise, I would have taken the food. 

Once more, meal supplement shakes are good for a post workout nutritional intake (they absorb quickly when your body needs it most).  You can use these meal replacements as a tool for control and convenience, not as god or to make up for exercise or incorrect eating.

 

Creatine can have a benefit for the performance enhancer that uses high intensity, BUT your results are based on everything else you do and 5% on supplements. 

O.K., so order some meal replacement shakes to have occasionally and after your workout.  A ‘whole food’ supplement with antioxidants is wise ‘fitness insurance.’

The rest is only for your own ‘trial and error’ consumption and beyond the scope of this report. Don’t rely on them, any of them, rely on yourself.  You can do it NO MATTER WHAT.

What Company; You want to look for a ‘Pharmaceutical Grade’ manufacturer.  My choice, I get any supplements from a reputable company called Nikken, hey, if you want to get yours from somewhere else, that’s fine, but some people just want to know where my orders come from. I sell them, only if it will benefit the customer.  I use them personally as a little extra ‘fitness insurance.’

Secret # 6 To

Superior Fitness

In 11 Weeks

T.C.A.

I could not go on without revealing the secret of food.

•Eat Smart (Timing)

Spreading your food throughout the day will allow your body to release more fat from your storage ‘depots.  Make your body and brain feel as it has an endless supply of nutrients coming in.  Your brain then concludes that it has no reason to hold on to your body fat.  Start developing the pattern and FIND A WAY to having five healthy and small meals per day.  Your energy level will become more even and higher.  You also will be getting hungry every three hours (this is good).

Infrequent and ‘bigger’ meals do the opposite.  They can cause easy fat storage through insulin spikes and a slower metabolism in time due to not having nutrients ready when in demand.  Not to mention with this unhealthy pattern, you will have fluctuating energy levels, mood swings, higher fat and sweet cravings and more  bad stuff like that.

•Eat Healthy (Composition)

What is healthy?  You already know.  Vegetables, lean meats, whole grains and fruits.  Lots of water and fiber.

99 out of 100 people I have talked with have identified healthy vs. unhealthy.  Yet, they still want me to tell them ‘specifically, what to eat.  Well, I just did.  Any more research needed is readily available and not as important as combining T.C.A. in sync.

•Don’t fool yourself (Amount)

Eating Healthy and five times is the best way to let fat be released from your body.  Now, it is up to you to monitor your body.  Once the previous ‘T & C’ steps are in place, watch yourself daily and weekly for changes in your body.  Watch your weight, inches, fitness level, firmness, energy level etc.  All of these are signs of your physical transformation.  Now you must diagnose yourself.

If you’re physically improving in your workouts, you are getting enough nutrients for rebuilding a better ‘inner you.’  If you feel energetic, you are getting enough nutrients and water.  If fatigue sets in, increase your nutrients.

If your clothes feel different, that’s a sign.  Seeing slight changes in the mirror?   Those are signs.  Feeling firmness even if it is under a layer of fat is a good sign.  Keep looking.

Your weight. If it does not initially change, look for other positive signs (energy, fitness, clothes).  All of these are good.  Weight is secondary to these signs. 

If you feel you need to reduce your amount, you can, but do so ever so slightly.  Just make sure your good tissues (muscle) are improving while the bad (fat) is decreasing.  If you are looking for body weight to decrease, keep this up, it will happen.

A Big Trick is TCA- Timing, Composition and Amount.

You now know the timing and composition, now just monitor the amount.

   I DARE YOU TO WRITE YOUR FOOD DOWN EVERYDAY.  I DID            

Secret # 7 To

Superior Fitness

In 11 Weeks

There Is No Easier Way I Can Say It

“You have to do your homework.”

Who gets better grades?  Who’s a better mechanic?  Who’s a better thief?  Who’s a better anything?

I know you’re doing your homework right now, just keep doing it.  How would you feel if you’re out in cold weather and you missed an opportunity to burn an extra hundred calories?  Shivering burns calories, if you don’t get sick from it, then there’s nothing wrong with it for a little while.  If you slap on that jacket unknowingly, that’s a tiny opportunity lost that could have added up.

I know you have a tremendous outline now, full of information, but keep doing your homework.  You can improve in many arena’s such as yoga, pilates, stability ball, exer-cords and more.

When you’re ready, when you know how to put it together, you will get better and better results in every 11-week burst you provide.  I am looking forward to your letter of success, I keep those dear.  They are my answer to why?  why?  why?  Because life can be better, it will be better and we all have the power to make a difference.

Meld the information in this special report with more information you gather and soon you may feel your body heat up, smoke flow out of your ears, laser beams shoot from your eyes, your heart thunder and suddenly your fists will pump into the air as you thank god for the ability to change.  That is when your eleven weeks will begin!  They start after you are fully prepared and ready to tackle your plan.

“PUT THE POWER IN YOUR HANDS”

See www.WestonFitChallenge.com

Also, go through my practical learning course ‘The Bare Bones Fitness Journey.’  Here are the first few pages..

The BARE BONES

Fitness Journey!

Discovering New Lands is Thrilling!

Enjoy the Ride!

The ‘Bare Bones’ experience is an exciting and educational journey into the world of exercise, eating, fat loss and personal growth.  The book is a short and sweet road map to keep as a future ready-reference.  There are three parts that meld together providing a unique system to teach valuable information that can never be taken away from you!

‘The Bare Bones Course’ is comprised of the educational sections that will empower you.  ‘The Program,’ is the exercise routine that will create your physical change.  The ‘Bare Bones Fitness Journey’ is feeling the excitement of completing all the ‘Stepping Stones,’ which will keep you focused and show achievement.  A mystical mountain journey that will make losing fat and being fit more enjoyable, understandable, affordable and achievable!

I will ask you for one favor; help others along the way.  I’m sure you like the feeling of helping others.  Join in the effort to reach out and inspire others to achieve their goals.  Thank you, and have a great time in ‘The Journey!’

I would like to give special thanks to efforts by the Editorial Consultants and to Gary Fallon for planning the video.   Also, I must thank my wife, Lesley, family, friends and clients for support and bearing with my preoccupation to write ‘The Journey.’

Welcome to the

Bare Bones Fitness Journey!

The Bare Bones Fitness Journey

is dedicated to the

billions of exercisers…

and especially dedicated to those

just beginning.

Information contained in this book is not to take the place of any physicians recommendations.  Consult a physician before starting this or any other exercise program.

Copyright 1999 by Jason D. Rutz, IBN# TX 5-144-828

All rights reserved.  No part of this book may be reproduced in any manner whatsoever without written permission of the publisher / author.

This publication is designed to provide foundational and helpful information in regard to the subject matter.  It is sold with the understanding that the publisher / author is not engaged in rendering medical or any other expert service.  If medical or other expert assistance is required, the services of a competent professional in that field should be sought.

Printed in the United States of America

The Thrilling Journey!

1)Introduction2

2)Table Of Contents4

3)The Beautiful Vision8

4)Preparation For Your Journey!10

i)Stepping Stone #1.A; The Pre-Test12

ii)Stepping Stone #1.B; Complete the ‘Testing Tracker’19

iii)Stepping Stone #2; Doctors Approval21

iv)Stepping Stone #3; Read The Material Once21

5)The Discovery23

i)Fitness Frustration23

1.Your Beginning

2.What Went Wrong?

3.Lumberjack Story

4.Step-by-Step, But Beware!

ii)The Dramatic Story Of Your Metabolism27

1.The Engine

2.Low Calories

3.Trial And Error

4.Bad Timing

iii)Diets30

1.Fat Free

2.High Protein

iv)Common Exercise Mistakes31

v)Importance Of Education33

vi)Worksheets For ‘The Discovery’35

6)Eating Down To The Bone37

i)Your Basal Metabolism (Out #1)38

1.Genetics

2.Age

3.Fat-Free Mass

4.Surface Area

5.Temperature

6.Hormones

7.History Of Dieting

8.Menopause

9.Thermal Effect of Food (TEF)

ii)Out #2, Resting Metabolism Rate (RMR)41

iii)Your Factory Components42

1.Simple Sugars

2.Fat

3.Complex Carbs

4.Protein

5.Vitamins And Minerals

6.Water And Fiber

iv)Out #3, Total Energy Expenditure, (TEE)45

1.Hormones

2.Daily Activities

3.Exercise

4.Cumulative Effect

v)Food: The ‘In’      47

1.Timing

2.Composition

3.Amount

4.Putting it together

vi)Food Tips50

1.Creativity

2.Overcook

3.Fuel Tank

4.Travel, Etc.

5.Supplements

vii)Worksheets For “Eating Down To the Bone”54

7)Putting Meat On Your Bones58

i)Factors For You To Consider.59

ii)Weight Training’s ‘Still Believed’ Myths60

1.Spot Reducing

2.Bulkiness

3.Circuits

iii)Your Exercise Beginning 61

1.Simplified Full Body Routine

2.Form And Breathing

3.First Results

iv)The Conditioning Stage66

1.Full Body Routine

2.Aerobics Class

3.Yoga

4.Evaluation

v)More Routine Types70

1.Two-Day Split

2.Three-Day Split

3.Other Splits

vi)Exciting Training Techniques71

1.Pyramid

2.Superset

3.Assisted

4.Breakdown

5.Eccentric

6.Monitored Circuit

vii) Plateau73

viii)Body Fat Percentage73

ix)Soreness74

x)Worksheets For “Putting Meat On Your Bones”75

8)How To Move Your Skeleton78

i)Training Effect Verses Fat Loss78

ii)Factors To Consider For You80

iii)Judging Intensity81

1.Talk Test

2.Maximum Heart Rate

3.M.E.T.S.

iv)Injuries83

1.Overuse Injuries

2.Acute Injuries

3.What to do about them

v)Cardiovascular Stages86

1.Initial

2.Conditioning

3.Improvement

4.Enhancement

vi)Cardiovascular Training Approaches88

1.Continuous

2.Interval

3.Cross Training

4.Specificity

vii)Worksheets For “Moving Your Skeleton”93

9)Skull Power96

i)Desire

ii)Belief

iii)Mind Control

iv)Layered Knowledge

v)Planned To Fail

vi)Creativity

vii)Decision

viii)Persistence

ix)Passion

x)Worksheets For “Skull Power”107

10)Answers to Questions 109

i)Chapter-End Questions112

ii)Pre-Test Answers131

11)Climbing ‘The Foothills’137

i)Stepping Stones #4-6137

ii)Lifestyle Mountain139

1.Elevation Lists

2.Scratch Paper...Day Tracker!

3.Give Me Examples!

12)‘The Program’ Climbing the Mountainside153

i)Stepping Stone #7 (The Exercise Objectives)153

ii)Reminders and Hints155

1.The BBFJ ‘Stepping Stones’ Checklist156

2.‘The Program’ Testing Tracker161

3.Bare Bones Stretches164

4.‘The Program’ At A Glance170

5.The ‘Tracking’ Pages     171-189

13)The Finishing Touch: Focus on the Peak!  195

i)Stepping Stones #8-9

ii)Why Fitness Professionals?

14. 14)More Tools For Your Hike!198
    

The Beautiful Journey Vision

You have come to a riverbank and the sight is breath taking.  Golden brush swaying in the breeze, line the edges of the river.  Beyond the river, the golden field extends until it reaches a snow-covered mountain range that blocks the horizon.  Jagged rocks and treacherous cliffs look tranquil from here.  As you’re enjoying the heavenly blue skies above, an icy breeze crosses your face and fills your lungs.  You hear the calling of birds in the distance and the rustle of small rapids against the bank.

You want to cross the river and climb the mountains!  You are told the godly mountains are magical and when you reach the top, your body will be transformed.  As you breathe in the cool crisp air, you close your eyes and let your imagination flow.  Your new body is stronger, leaner and energized.  You feel the freshness of youth and flexibility with the energy embodied from superior health.  Pride is filling your throat and brings water to your eyes.  You wish you and your loved ones could enjoy this million dollar body.  To accomplish it requires getting to the top of the snowy mountain. 

Refocusing your eyes, you realize you are just beginning with a piercing cold river right in your way.  There is no apparent way to cross.  To begin this magical journey you were given one item, this book and the Bare Bones system.  This secret guide takes you around obstacles and finds the shortest path, making this goal exciting and achievable with the least resistance.

There is something about this book.  It seems to have it’s own personality!  Real faintly you hear a voice as if it was coming from the book, “We can build a bridge and take the safest and quickest path, but don’t be foolish for this wild terrain has rules.”

Wow, you feel you are on a mystical journey where your mind will play an important role.  It must be wise, creative and understanding.  You are so anxious to achieve that body…but you know the ‘Bare Bones Course’ understands the terrain ahead and what you will be going through.  If you rush off by yourself, you may slip off the rocks, be led into a dead end surrounded by cliffs or realize too late about preparations that should have been made!

The Journey in the book, audio and videotape will cause you to hear many helpful voices that will be your guide.  There are  ‘Stepping-Stones’ throughout your path that will give you a glance into the future and break down your next step.  They are arranged strategically in the book and tapes to guide you best!

Hi, I’m Jason Rutz owner and designer of  ‘The Bare Bones Fitness Journey!’  To get started and cross the chilling river is just a matter of taking the first correct step.  Are you ready for the experience of a lifetime?  Do you want a guide?  Good, here we go… 

Your

Journey’s

Preparation!

Cross the River and

Run to the Foothills…with

‘Stepping Stones’

One, Two and Three!

Stepping Stone #1

The first stepping-stone is to know exactly where you are coming from.  That means Step #1 is A) Taking the Pre-test and B) Completing the Testing Tracker.  When you complete these two, nonphysical tests, you will see a wooden bridge appear to take you across the river and begin your journey.

Stepping Stone #1.A; The Pre-Test Rules

The Pre-test is next and there are special directions. 

Special directions;

Read each question as if I am asking you personally.  If you know the answer with one hundred percent confidence, then you can circle the number of that question.  If you have any doubts at all about your answer, then just leave that question blank and go on to the next question.  So, you do not actually write answers to the questions now. 

If the question asks for a yes or no answer, then circle the question if, yes, you agree with what the question is saying.

For example, if the question reads, “Do you need water at the point when you become thirsty?”  If you agree and would answer ‘yes,’ then circle that number.  Go through the questions circling or leaving them blank.  Try to keep it under six minutes, that will show you are not thinking too much about the answers.  At the end of the test, you’ll see how to get your score.  Don’t be shy, the average pre-test score is 13%, we may have to learn some new ‘Mountain Climbing’ techniques.  Oh yeah, honesty is the best policy, cheating won’t accomplish anything beneficial.  Perform this now and step 1.B instructions will follow the test.

Start Now With…

The BARE BONES…

Pre-test and Post-test

Click here for Free access to ‘The Bare Bones Fitness Journey.’