3 X Method Manual

3X Method

Rapid fat loss

Introduction to the 3X Method
The 3X Method was built with freedom and flexibility in mind. In a perfect world
we would all have 1 – 2 hours every day to spend in a gym with a personal
trainer as he or she carefully sculpted our body into the form and figure we’ve
always wanted.
This is how movie stars, professional athletes and even personal trainers are
able to stay in shape…it’s literally THEIR JOB!

But if you’re reading this, I’m guessing your job doesn’t involve working out. In
fact, I’m guessing you have a full-time job (or maybe you’re a full-time student)
and your work commitments actually prevent you from taking time to stay in
shape.
And if you’re married and have kids, the time constraints are even greater!
I know all this because I’ve been there. I’m NOT a personal trainer, and I’m
definitely NOT a movie star or a professional athlete. I’m a normal guy, just like
you. I have a family and a job, and I definitely wasn’t born skinny.
I tried everything I knew to get in shape, and when I FINALLY figured out what
worked I knew I had to share it with other men like me. What you’re now reading
is the result of all my research and personal experimentation. I was literally my
own guinea pig, but now I feel confident enough to share my discoveries with
others.
My hope is that you’ll experience the same life-altering gains that I have
experienced, and that you’ll literally be a happier, more successful, more fulfilled
person because of it.
I know you don’t have time to work out. Hell, I know you probably don’t want to
work out!
That’s ok, I didn’t either at first!
What’s important is that you have the guts and desire to get started. If you do,
then I invite you to read on…
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3X Method Rules: 3 Movements – 3 Minutes – 3
Days
As I’ve already said, the 3X Method was built with “freedom and flexibility” in
mind at all times. So as you’re about to see, there are really only three rules that
govern this entire program, and even they have a lot of lot of “wiggle room” in
them.
The 3X Method can be summed up as follows:
• 3 different movements, for… • 3 minutes each, on… • 3 different days

each week
Now, let’s take a look at each rule and talk about how they’re practically applied.
Rule #1: Three (3) Movements
3 movements per session are all that is required in the beginning to see
consistent, satisfactory results. Each one of these movements is selected for a
very specific purpose to strategically attack your body in a way that not only
stimulates muscle growth but a calorie burn that can last up to 24 hours (unlike
cardio that pretty much ends as soon as you stop).
The movements of each workout are grouped together to put your muscles into a
constant state of disturbance which will keep the calories burning. 3X Method will
also prevent your body from getting used to the workouts like it would with long
cardio, because they will always be changing. It will also be distinct from those
workouts that you could do with weights that you never even break a sweat
doing.
Have you ever been in a gym and seen those guys lifting heavy weights
but they never break a sweat the entire time? You’re not going to have
this problem and I guarantee you’re going to get a good sweat going.
Working out is meant to make you tired and the muscles are meant to burn. And
even though you’re going to be doing just 3 movements when you start out, you’ll
still feel one hell of a burn.
Rule #2: Three Minutes Per Movement
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Each movement should only take you 3 minutes, total, so starting out you can
literally do an entire workout in just 9 minutes if you do these exercises the way I
show you.
Now you may be saying to yourself, “How in the heck am I supposed to be able
to get a good workout in just 9 minutes?”
Well for starters, remember that almost everything you’ve learned about working
out and losing weight up until this point was flat out WRONG. Losing weight is
all about INSTENSITY…not just duration. So by cranking up your intensity for
the full 9 minutes, you can actually get a better workout than if you train for 60
minutes with weights that don’t truly challenge you.
The “workout bursts” that make up the 3X Method are intense but quick, allowing
you to get your workouts done fast but have your muscles in a state of caloric
burn all day long. You may not have had time to get in 60 – 90 minutes in the
gym 3 – 4 days a week, but I know with absolute certainty that you can carve out
9 minutes.
So sorry, but you can kiss that excuse goodbye…
You may be wondering, “Do I get to rest at all during those 9 minutes?”
Well, that’s entirely up to you. If you finish the first group of movements in 2
minutes, then you get to rest for a full minute. If it takes you longer than that to
finish each movement, however, you’re going to get less rest.
It is very normal in the beginning to have little time for rest…and that’s a good
thing. It means you’re working hard, and getting your heart rate up where it
needs to be to burn the maximum amount of fat.
Also, if you’re one of the people who respond really well to this program and the
workouts become easier for you, I have some optional movement that you can
throw into the mix to make sure you get the greatest possible benefits.
Rule #3: At Least Three (3) Days a Week
Lots of people have asked me, “What time of day should I work out? Does it
really matter?
In the past I’ve always heard and taught that working out in the morning will help
you burn the most fat. That may very well be true and there is sound science to
back it up, but the more I think about it the more I realize that it really doesn’t
matter.
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The best time to workout is the time that YOU will actually workout. If you have a
really hard time waking up in the morning to workout then don’t. I know many
people that try and force a morning workout routine but in the end they do it
halfheartedly, and that’s not what intensity is about…
…that’s NOT what’s going to get you results!
So if you’re a morning person and want to do it in the morning, then by all means
do it! That’s a great way to ensure that you get it done before the challenges of
the day creep in and steal your time.
However, if you’re an afternoon or evening person, then knock it out then. The
important thing is that it GETS DONE. In the long-run, the time of day pales in
comparison to actually DOING IT versus NOT doing it.
Personally, I choose to workout in the morning because there’s no better way to

get yourself ready for the day. I’ve found that if I get my heart rate up, blood
pumping, muscles raging and lot’s of oxygen flowing through my body I’m ready
to attack the day.
Then again, I AM a morning person. If you’re not, then pick a time that works for
you and stick with it.
The key is that you workout at least 3 days a week…that’s the only thing I’ll really
hold you to.
But Don’t Over-Do It…
Having the appropriate amount of recovery is almost as important as the workout

itself...
The reason you’re doing this is to be in better shape, to be stronger, to feel better
and to look better. In order to accomplish these things, you need to encourage
muscle growth. And muscles require REST if they’re going to grow!
During training, the body releases a protein called dystrophin which increases the
amount of lactic acid in your body. This isn’t a problem if your body has time to
rest and repair itself, but if it isn’t given adequate time to rest it can actually cause
the complete opposite results you’re setting out to achieve.
But it’s not just about the muscles…
Your ligaments, tendons and bones are not heavily vascularized and therefore
they do not recover as quickly as the more blood-rich muscles. So, if you want to
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prevent injury (which could completely derail your goals), you need to allow time
for your WHOLE BODY – not just your muscles – to recover.
Depending on the intensity of your workout, your body needs approximately 36

hours to recover and grow muscle in response to working out. That’s why I
recommend spreading your workouts over every other day. Now you could do
the workout 3 days in a row since different muscles are emphasized in each
workout, but I do recommend that you space them out every other day.
An example of this would be I like to do my workouts on Monday, Wednesday

and Friday.
But again, the important thing is that you just DO IT! Find the days that will work
for you and stick with ‘em.
Putting It All Together…
When you first get started, you will end up doing a total of 9 movements during
the week for approximately 27 minutes. If you don’t think you can find 27 minutes
spread out over the course of a week you’re kidding yourself.
Stop making excuses and start acting like a man!
Our lives may be hectic but 9 minutes 3 different days a week is absolutely
doable. And I don’t even care when or where you workout!
You can workout at home, in the office, on a gym…wherever it’s convenient. So

again, you have no excuses!
The key is that you get started TODAY. At best, putting this off until tomorrow
delays you achieving your goals another day. At worst, it gives you time to get
distracted and move onto other, less important and less fulfilling things.
Please, don’t let that happen!
I have inserted a form on the next page that I want you to fill out and fax back to
me.
No, this isn’t required and it won’t void your warranty or anything crazy like that.
From my experience, the people who make a FORMAL COMMITMENT – in
writing – have the best record of success. And I know that if you do this, the
chance that you’ll stick with the program and achieve the results you desire
increase exponentially…
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The Science Behind the 3X Method
In this section I wanted to briefly cover the science behind the 3X Method and
why it works. If you honestly don’t care and you’re willing to just take me at my
word that this does, in fact, work…you can feel free to skip this section.
If not (or if you’re a health/fitness geek like me and you just want more
information) then by all means read on…
Successful fat loss and body transformation depends on three things: intensity,
variety and frequency. It does not hinge on long-boring cardio that your body is
going to become desensitized to very quickly but rather strength training
combined with circuit or anaerobic training.
Intensity is defined as the amount of force that is required to achieve the

desired result. Specifically, here it is referring to the amount of resistance
you will be putting your muscles under.
Variety is referring to the number of muscles you’re working through the

number of exercises as well as sets and reps during each session.
Frequency is referring to how often you will be doing these workouts for
maximizing fat loss and functional muscle development.
This isn’t just about burning fat, though that is a part of it. I am going to make
sure that you’re physically capable of handling whatever life throws at you. Life is
too short to live with aches and pains. I’m not kidding when I say that you’re
going to be shocked at how much energy you’re going to have as you go through
this program.
Right Intensity, Right Movements, Right Frequency = Maximum

Results
The 3X Method has found great success in identifying the right movement
combinations at the right intensity and at the right frequency allowing you to train
in a minimal amount of time with maximum results.
The movements emphasized in the 3X Method triangulate optimal muscle

growth and fat burn through a hybrid of strength, circuit and anaerobic training.
This program also takes advantage of something call progressive overload.
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Progressive overload is considered the most important principle behind muscle
growth. It involves the increasing and changing of weight, reps and sets to
constantly shock the body into growing muscle and burning undesirable fat.
Most experts agree that anything below 8 repetitions per set achieves the result
desired more by power lifters who are only concerned with lifting as much weight
as possible. Also lifting weight more than 15 repetitions per set is too light to
effectively stimulate growth and fat burn. This is why, as a 3Xer, you’re going to
mainly be doing variations that will have you doing between 8 – 15 repetitions.
I’m not going to turn you into a waddling body builder, but muscle growth is a
pivotal part of this program.
Recap: Muscular growth and fat loss will be increased through a combination of
short duration strength training and high intensity anaerobic exercises. Lower
intensity, longer, slower aerobic exercise generally does not result in muscle
growth and fat loss, and actually causes your body to store fat and carbohydrates
within the muscles as well as the rest of your body and specifically the all too
familiar trouble areas.
Metabolic Explosion Through Muscular Disruption
The 3X Method will constantly put your body in a state of “muscular disruption.”
Your body will be never allowed to get completely comfortable with any specific
movement or exercise. You’re always doing something different…keeping
your muscles constantly uncomfortable which means they will grow, creating a
stronger and faster metabolism which ultimately equals less fat.
By staying in a state of muscular disruption, the body never becomes

accustomed and desensitized to the experience. Your body works very hard to
return itself to normal. That’s why whenever you’ve worked out in the past and hit
a plateau you stopped seeing results. Your body got used to the workout routine
and the muscles adjusted and became used to the movement. The result of the
constant disturbance is what I like to call a “Muscular Metabolic Explosion.”
Your body is quite an amazing machine and when you learn to manipulate it you
can shape the iron to look and perform however you want it to.
The 3X Method will enable people to bust through the plateaus experienced while
trying to burn fat. I know because I whacked 100 lbs off and have kept it off for
over a decade, even when I have not been training at the highest levels.
There are many programs out there that are high volume, low intensity and do
not require you to press the limits that you’re more than capable of. The 3X
Method is the 17,000 volt jump start that will disintegrate stubborn fat that slow
boring cardio workouts will never be able to touch.
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Muscle Isolation Is For Meatheads
Now, if you’ve been around the weight lifting game or even the weight loss game
for any length of time, you’ve probably heard someone say that in order to get big
muscles you need to make a point of isolating the specific areas you want to
work on. Perhaps you’ve even seen people only working on a particular area like
their chest or back for an entire day.
This is great if you want to be a bench press champion. It’s not so great if you
want a strong, toned, muscular physique.
Another side to isolation is it makes it easier for you to miss areas and create
weaknesses that lead to injuries. This is why I change up the routine frequently to
prevent the muscles from getting used to the workout which slow or even stops
growth.
It’s All About balancing your hormones…
What would you say if I told you that your physique, fat percentage and ability to
act like a man hinges primarily on…
…your hormones.
The kind that your body naturally makes.
They’re free…they’re powerful…and they truly have the ability to shape your
body.
Sound far-fetched?
Well, you may not have realized it, but these chemicals in your body (or lack of
them) could be the reason you’re experiencing:
• Depression • Lack of energy – frankly just not feeling that great •

Anxiety • Lack of confidence • Stubborn body fat—even when you eat
right • Poor sleep
If you’re experiencing any of these at any level you may be suffering from
hormone imbalances. Again, I’m not a doctor and I certainly wouldn’t try to
diagnose anyone from the pages of a book, but as you’ll soon learn hormones
initiate complex chemical reactions in your body that affect everything from your
sleep quality, will power, sexual performance and even your physique.
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Here’s why…
Low Levels of Serotonin Lower Self-Esteem
Women who have low estrogen, and men who have low testosterone actually
produce lower levels of serotonin, which is a mood enhancer produced by your
body. So if you’ve felt like crap or been depressed this could be part of the
problem.
If you don’t think this is a concern of epidemic proportions just look at all the wide
array of products the pharmaceutical companies are creating:
• estrogen/testosterone gels • estrogen/testosterone pills •

estrogen/testosterone skin patches • estrogen/testosterone injections
…and all sorts of other cocktails to combat the problem of men with low-levels of
these crucial sex hormones.
Once only a problem in much older populations, now younger men and women
are being diagnosed with reduced level of estrogen/testosterone caused by a
lack of activity and an increasingly sedentary lifestyles.
But the problem goes beyond reproductive issues…these hormones (and others)
affects your overall success in life.
So how do you address it?
If you want to be able to trigger your body to rebalance your hormones, you will
need to do multi-exercise, multi-set workouts that work the right muscles.
Specifically three sets of multiple exercises that work all the major muscle
areas.
With the 3X Method, you get a proven blueprint for working your muscles in such
a way that they naturally re-balance your hormones.
No pills or injections needed.
Workouts Are Not One-Size Fits All
There is a strong chance that the vast majority of what you’ve heard about
getting into shape and burning fat is inaccurate at best.
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And to prove it, I want to ask you a question…
When you think of burning fat what is the first thing that comes to mind?
Most likely you think of doing hours and hours of cardio training, am I right? You
may think of spending hours running on a treadmill, riding on a bike or some
other form of long cardio.
I know, because I used to do the same thing. I’d spend hours and hours on the
treadmill and stationary bike, all the while believing it was going to help me burn
fat.
But I couldn’t have been more wrong!
I’m not saying there’s anything inherently wrong with running and cycling, but
when they’re being done for extended durations it can actually discourage fat
burn.
To this day, I still know people who spend more than 7 hours a week doing cardio
training like this without achieving the results they desire and deserve. So what’s
the answer…do more cardio?
Maybe that’s your problem…maybe you should do 10 hours of cardio a week.

Does that sound like a viable option to you?
Hell no!
And not only is this kind of training unrealistic (unless you’re a professional
athlete who gets paid to workout), it may actually slow down your metabolism
and cause your body to store more fat!
It’s true…
Long Cardio + Less Muscle = More Fat
Part of the problem is that many people look at long distance runners and cyclists
and think that’s what they need to duplicate. But that just isn’t the truth.
Have you ever looked at a sprinter compared to a marathon runner? Which one
do you think has the lowest percentage of body fat? If you said the marathon
runners STOP! You’re 100% wrong!
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On average, sprinters actually have a lower percentage of body fat and higher
percentage of muscle mass.
In fact, if you do too much extended cardio, your body will actually start
converting MUSCLE – not fat but MUSCLE – into energy. And obviously that’s
the LAST THING any of us wants.
Less Cardio + More Muscle = Less Fat
Now I know what you’re thinking…
“Hold on…so if I want to burn more fat I need more muscle, but if I do long
cardio my body basically uses my muscles for energy?”
I know it sounds messed up, but the answer is YES. By doing long, slow cardio
your body will turn your muscle into glucose which actually makes your
metabolism weaker and slower since there is less muscle to feed on the fat.
Another big problem with cardio is the better you get at it, the longer you have to
do it to continue seeing results. It’s a bit like an alcoholic or drug addict who has
to continue taking more and more drugs to get the same “high”. Once your
“cardio tolerance” gets built up you have to do more and more if you want the
weight loss to continue.
If you’re one of the few who actually enjoys cardio that may not seem like a
problem at first glance, but even if you do enjoy it do you still want to try to carve
45 – 60 minutes out of every day?
I didn’t think so…
So, if you’re ok with having to continually lengthen your workouts to lose weight,
then by all means start training for a marathon. Or you can train in short burst
that are done in fractions of the time required for cardio and exponentially
increase your results.
I’d go with Option #2 if I were you.
So, How Much Cardio Is “Too Much” Cardio?
I’ve said it once and I’ll say it again, I’m not a doctor and I don’t claim to be one,
but, according to a significant body of research, there is a way of working out that
can actually help balance your hormones even if you decide to keep running:
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Three sets of multi exercise resistance training is quite literally “what the
doctor ordered.”
Huh, wonder where you can find a workout like that? ☺
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The 3X Method Workouts
Alright, now that you’re familiar with the 3X principles and rules, let’s get down to
business and get you familiar with the workouts.
If you’re an absolute beginner or if you haven’t been active for a quite a while,
know that these workouts WILL make you sore. There’s just no avoiding it.
Also, you may find that Phase I is a little more than you want to “bite off” this
early in the game, so we have a Beginner Fast Start Program that will get you
ready for Phase I.
I still encourage you to start out with Phase I as instructed, but if you find it too
difficult in the beginning feel free to decrease repetitions/weight make
adjustments so that the exercise does not cause you to over strain. These
workouts are meant to give you a good workout so they should be tough and get
you sweating, but they’re not meant to cause you to throw up or anything like
that.
Only the Weak Make Excuses (And I’m Not Talking about Your
Body)
Another thing that I want to mention is that in the beginning that you may find it
tough to complete the number of repetitions per set that I have directed in the
workouts. Don’t let this discourage you, the number of reps are meant to be
goals, but try to get as close to the number as you can and you’ll be surprised
how quickly you could actually do more.
That said, I don’t want you to fall into the trap of, “Nathan says it’s fine if I only do
some of the reps so it’s fine if I slack off just a little” and then not go all the way.
The key is to push yourself until you can’t go any further. Once you’ve done that,
you can stop. If you didn’t hit the rep goal that I put in place, that’s ok.
Just make sure you can look yourself in the mirror afterwards and honestly say
you gave it everything you had.
Also, it’s possible that you may get a few weeks into the routines and find out that
your body is responding really well and you develop muscles faster than most. It
might also mean you could up the intensity level and exertion on your part. One
thing is for sure, you’re going to get good at reading and knowing when you can
push yourself harder and adjust the intensity.
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If you find that even after you up the intensity that you’re still flying through the
workouts with relative ease, don’t worry about it. I have provided you with
optional movements to throw into the routine that will “up the ante” so to speak
and help you fully maximize your workouts.
I highly recommend getting a timer to have with you whenever you do these
workouts so you know exactly where you are and how hard you need to push.
Whatever you do don’t go crazy and push yourself harder than you should in the
beginning. I’m all about pushing the envelope, but stick to the program and
you will reap the fruits of your labor.
Also, I realize that the tendency is to think that more is better when it comes to
working out, but when it’s done right less is actually more (and you will see what I
mean soon enough). I just ask that you trust me, and I promise we’ll get there
before you even realize it.
How To Read the Workout Charts
Here’s how this works: You’re going to do set “A” 3 times before you move on to
set B.
So for the sake of clarity you will do your first set of A and then rest for 30
seconds, then the second and rest thirty and then you will do it again one last
time After you complete all 3 sets of A, you will then move onto to B, and then C.
I realize this may be obvious to you, but I want to make sure that I’ve explained it
fully so there’s no confusion whatsoever. This is how you’re going to do all the
workouts in Phase I, Phase II will be done differently to change it up, shock your
muscles and help you to take your testosterone production, fat burn and
physique to the next level.
NOTE: The workout descriptions for each movement are included later on
in this manual, so don’t be concerned if you don’t know how to do these
different movements just by looking at the workout charts on the next
page.
These workout charts have been created in this way so that you can easily
print them out and take them with you to the gym, office, or wherever you
choose to work out…
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Beginner Fast-Start Program
NOTE: This routine should only be done if you find that you cannot finish
“Phase I.” Be sure you attempt Phase I before beginning the program
below.
Warm-Up for this “Fast-Start Program” is 30 seconds of Speed Jacks.

These are performed before every workout and will get your body ready for the
workout (to see this movement done properly, view video inside the “Area 3X”
members area).
Set Set Set Set Set Set Set Set Set

3X Method Beginner 1 2 3 1 2 3 1 2 3
Week 1
A) Incline Pushups 3x8-10

**30 second rest
between each set
3x20-30
B) Wall squat seconds
30 second rest between
each set
C) Bird dog 3x8-10
each set

1 2 3 1 2 3 1 2 3
Week 2
A) Forward Lunges 3x8-12

each set
B) Pushups 3x8-12
each set
3x20 30
each
C) Side Bridge side
each set
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3X Method: Phase I
Warm-up for all of Phase I and II will be 30 seconds of Speed Jacks. These
are performed before every workout and will get your body ready for the workout
(to see this movement done properly, view video inside the “Area 3X” members
area).

3X Method Phase I 1 2 3 1 2 3 1 2 3
Week 1
A) Prisoner Squat 3x8-12

**15-20 second rest
between each set
B) Pushups (do from
knees if you need to) 3x8-12
15-20 second rest
between each set
C) 45 Degree lat pull
down 3x8-12
15-20 second rest
between each set
3x10-
D) Crunch (optional) 15
1 2 3 1 2 3 1 2 3
Week 2
A) Jump squat 3x8-12

15-20 second rest
between each set
B) T-pushups 3x8-12
15-20 second rest
between each set
C) Band curl 3x8-12
15-20 second rest
between each set
3x10
each
D) Isometric Ab curl side
(optional)
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**Continue to take 15-20
second rest between
every set for all workouts
in Phase I as indicated
above
1 2 3 1 2 3 1 2 3
Week 3
A) Spiderman pushup 3x10

B) Stick em' up squat
with stability ball 3x10
3x15-
C) Alternating crunch 20
D) Rear deltoid raise
(optional) 3x10

1 2 3 1 2 3 1 2 3
Week 4
A) Advanced Prisoner
Squat 3x10
B) Chest press
w/resistance band 3x10
C) Seated row w/band 3x10
3x1015
on each
side
D) Side wiggle (optional)

1 2 3 1 2 3 1 2 3
Week 5
3x12-
A) Stability Ball Pushup 15
3x2530
secs
B) Plank
3x1215
each
C) Stationary lunges side
D) Reverse crunch 3x10-
(optional) 15
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1 2 3 1 2 3 1 2 3
Week 6
A) Squat & press w/band 3x10

B) Decline pushup 3x8-10
C) Beginner Russian 3x15-
twist 20
D) 45 degree lat pull
down (optional) 3x10

1 2 3 1 2 3 1 2 3
Week 7
A) Alternating split squat 3x10-

(w/weight if needed) 15
B) Explosive pushup 3x8
C) Seated Band Row 3x8
3x12-
D) Hip thrust (optional) 15

1 2 3 1 2 3 1 2 3
Week 8
3x10-
A) Alligator crawl 12
3x15-
B) Flutter kicks 20
3x10-
C) Jump squat 12
D) Seated row band 3x12-
(optional) 15
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3X Method 21-Day Shock Wave
If you didn’t quite see the results you wanted to get from Phase I, I have
designed a 21-Day program in addition to Phase I that will shock your system
and help you achieve your goal for Phase I before starting Phase II.
Here is where you will start doing supersets, which is also known as circuit
training. Supersets are a type of workout in which you do more than one
movement back to back. For example, you may be doing movement A which is
pushups and movement B which is prisoner squats, but rather than take a break
between the two movements you would do them back-to-back as if they were
one set.
So in other words, you will do one set of pushups and then when you’re done
with one set of pushups you would immediately roll right into doing a set of
prisoner squats or whatever the movement happens to be. Once you’ve done a
set of both you will take approximately a 30 second break and then do the
superset of both movements all over again for the number of sets indicated for
the workout.
You will also notice that there is an optional 3rd superset that’s not required for
the 21-Day Shock Wave. It is included only if you decide that you need more
movements beyond the two supersets that have two movements each.
Doing these “bonus movements” should be a goal that you shoot for, but know
that it is NOT required to see results with the 3X Method.
3X Method 21-Day Set Set Set Set Set Set Set Set Set
Shock Wave 1 2 3 1 2 3 1 2 3
Week 1
A1) Decline pushups 3x10

A2) Alternating split 3x15-
squat 20
**30 second rest
B1) Squat and press 3x10

B2) Beginner Russian
twist 3x20
**30 second rest
C1) Hip bridge w/stability 3x12-
ball (optional) 15
20
C2) Bicep curl w/stability
ball (optional) 3x10

1 2 3 1 2 3 1 2 3
Week 2
3x10-
A1) Jump squat 12
A2) T-pushups 3x10
3x10-
B1) Band curl 12
B2) Isometric ab curl 3x20
C1) Stationary Lunges 3x10-
(optional) 12
C2) Rear delt raise 3x10-
(optional) 12

1 2 3 1 2 3 1 2 3
Week 3
A1) Spiderman pushup 3x10

A2) Stick em' up squat
with stability ball 3x10
B1) Crunch w/resistance 3x15-
band 20
B2) 45 degree lat pull
down 3x10
C1) Squat and press
w/bands (optional) 3x10
C2) Seated Row w/band
(optional) 3x10
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3X Method Phase II
Phase II has not been included in this manual, mainly because I didn’t want
people to “read ahead” and start doing the more advanced program before they
were ready for it. That said, once you have completed Phase I and the 21-Day
Shock Wave I invite you to login to “Area 3X” and access Phase II:
Follow along with the Phase II workouts here!
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Workout Descriptions
Chest
Pushups (can also kneel while doing these as well)
• Start by getting down on all fours and placing your hands directly below
shoulders with legs extended straight behind you without touching the
ground.
• As you begin, contract abs and make sure to keep back and body as
straight as possible for the entire movement.
• Lower your body slowly towards the ground until your chest just barely
touches the ground (or just before it touches).
• Return to start position by pushing through your chest, shoulders and
triceps.
Incline Pushups
• Start by getting into pushup position with hands resting on bench or
elevated surface directly below shoulders with legs extended straight
behind you below your body.
• As you begin contract abs and make sure to keep back and body as
triceps.
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Decline Pushup
• Start by getting down on all fours and placing your hands directly below
shoulders with legs extended straight behind you elevated on a bench,
staircase or anything that will help achieve that desired position.
• As you begin contract abs and make sure to keep back and body as
triceps
T-Pushup
• Begin movement as you would a traditional push up - arms extended,
hands slightly wider than shoulder width on floor; Feet (or knees) on floor.
Bend elbows to lower body toward floor while maintaining a neutral spine.
• As you extend your arms and are nearing the upper position, raise your
right arm in a wide arc.
• Continue this movement while also rotating through your hips/trunk (your
feet will pivot) so your hips/chest faces the wall and your arm is extended
straight out from the left like a “T”.
• This requires stabilization through the shoulder girdle and spine (like a
side plank).
• Now reverse the motion, keeping a wide arc on the way down as you
return to pushup position. Repeat with the other side.
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• If this feels too difficult, I’d suggest doing all of your reps on one side then
doing a set on the other side. Alternating from side-to-side can be
challenging…especially if you’re brand-new to this kind of movement.
Position #1 Position #2
Position #3 Position #4
Spiderman Push-ups
• Start by bracing abs and getting body in straight line from toes to upper
body/shoulders
• Set hands at about shoulder (slightly wider) width on the floor
• Then slowly lower yourself till chest is about to touch floor
• Simultaneously as you lower yourself bring one leg up parallel to the
ground up to your elbow and don’t let your knee or foot touch the ground
as you do this.
• Return to original position by pushing through chest, shoulders and triceps
and bring your leg back down to ground
• You will alternate sides
• Keep body as straight as possible at all times during this exercise. To do
this you will want to brace your core section.
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Standing Chest Press with Resistance Band
• Start by securing the band at chest level behind you and standing with
your feet together. To have more stable stance you can bring one foot in
front of the other in a staggered stance (lunge stance).
• Hold the band with your hands at chest level and your elbows back.
• Press the bands out away from your body until your arms are extended.
• Return to the starting position and repeat for the recommended
repetitions.
Stability Ball Push-up

• Lay with your chest on the stability ball • Place your hands at the sides of
your chest.
• Place your toes on the floor, legs straight.
• Push your body up until your arms are almost straight (do not lock your
elbows).
• Hold and balance for two seconds.
• Slowly return to the starting position and repeat.
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Explosive Pushups
• Place hands shoulder width apart, with the shoulders lined up with the
wrists.
• Have your body in straight line during movement at all times.
• Lower the body to where elbows are in 90 degree angle, inhaling on the
way down (this will make sure you are able to do all the movements and
for proper breathing).
• As you exhale, explode up, fully extending the arms, lifting the hands off
the ground
• As you come down, go directly into the next explosive push-up
• Make sure to keep the core muscles, glutes and legs as tight as possible
for entire movement and return to starting position
• DO NOT lock out your elbows at any point.
• This is an advanced exercise. If at any time you feel discomfort in your
shoulders, arms, or hands, discontinue immediately. If you have an injury
this may also not be a good movement to attempt.
Alligator Crawl
• Set hands at about shoulder width (or slightly wider) on the floor
• Start by bracing abs and getting body in straight line from toes to upper
body/shoulders
• Then slowly lower yourself till chest is about to touch floor
• Return to original position by pushing through chest, shoulders and
triceps and bring your leg back down to ground
• While keeping abs braced and body straight move left hand about 5
inches above right hand while leaving right hand in place and
repositioning feet like in normal pushups side by side.
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• Hands will be in staggered position, now slowly lower yourself till chest is
about to touch floor
• Return to original position by pushing through chest, shoulders and
triceps and bring your leg back down to ground
• Repeat this process by alternating sides for the number of reps indicated
in the workout.
Staggered Pushups
• Place each of your hands on the ground so that they do not run along the
line of your shoulders. Place your left hand below your shoulder and your
right hand above. You can also place them narrower or wider than
shoulder width apart. Feel free to mix it up.
• Lower your body like you would with a normal pushup so your chest is
about two inches or so off the ground.
• Explode up and while off ground alternate the positioning of your hands
where your left hand is now slightly above your shoulder and your right
hand is now slightly below.
• Make sure to keep your abs braced and body straight without arching your
back.
• Repeat this process for the number of reps indicated in the workout
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Legs
Prisoner Squat
• Stand with your feet positioned just a little wider than shoulder-width apart
• Clasp hands/interlock fingers behind head while keeping your elbows back
and shoulder
• Begin the movement at your hip joint, pushing your hips backward like
you’re sitting in a chair. Make sure push your hips as far back as you
possibly can.
• Go into the squat as deep as you can, but be sure to keep your lower back
straight and in a tensed in a neutral position.
• You will then push from your glutes, hamstrings and quadriceps to return
to your original position. For advanced Prisoner squat you will want to hold
weighted object overhead while keeping arms straight.
Advance Prisoner Squat

• This is same the prior movement, but instead of clasping hands behind
head, you will hold a weight (ball, rock, jug) above your head.
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Forward Lunge
• Position yourself standing with your feet shoulder-width apart. Can also
use weight by grabbing basically any weighted object like a rock, water
jug, dumbbell or really anything.
• Step forward with either your right or left leg, while taking a larger than
normal step.
• Keep the non-stepping toe on the ground and use it to help keep your
balance. The knee of the rear leg should also be bent.
• Slowly lower your body until the thigh of the leading leg is parallel with the
ground.
• Important: Keep your upper body straight and the lower back flat.
• Return to starting position by pushing upward with leading leg.
• Once this becomes easy begin to add weight to this exercise.
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Wall Squat
• Stand against a wall, with your legs extended out. Your feet should be
about 2' away from the wall. If you have knee pain or an injury, adjust your
feet out so that when you bend and straighten, you feel no pain. You
should not feel pain or discomfort in your knees at any time during this
exercise.
• Inhale, then exhale and allow your abdomen to fall toward your back. Look
straight in front of you, knees slightly bent and chin is slightly tucked. Try
to keep the back of your head touching the wall.
• Bend your knees to slide your back down the wall. Ideally, you will come
to a level almost as low as sitting, your legs should be about 90 degrees.
• Check to see that your knees do not come any more forward than your
ankles. Try to line up your knees with the area between the big toe and
the 2nd toe. This will protect your knees from injury.
• Hold the position for time indicated by workout. Breathe evenly.
Stick Em’ Up Stability Ball Squat
• Place feet just slightly wider than shoulder width apart and about 2-3 ft
away from the wall depending on the size of the stability ball.
• Set stability at the small of your back between you and the wall, you want
the ball to be pressed between you and the wall.
• Have your feet about even with your knees so that as you lower your body
your knees do not go past your ankles.
• Put both arms up in the air in the stick up position and hold there for the
duration of the entire exercise. This will help you keep your back straight
and also work the shoulders.
• Start movement at the hip point. Sit down and let the ball roll up your back
until you’re in a seated position with upper leg is at approximately at 90
degrees. Keep abs tensed and back neutral for entire movement.
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• Then push up with buttocks, quadriceps, hamstrings and return to your
original position and repeat number of reps indicated by workout.
Alternating Split Squat Jump
• Stand with feet hip width apart. Take left leg and step back approximately
2 feet standing on the ball of back foot.
• Feet should be positioned at a staggered stance with head and back erect
and straight in a neutral position. Place hands on waist.
• Lower body by bending at right hip and knee until thigh is parallel to floor
then immediately explode up through buttocks, quadriceps and hamstring
muscles.
• Switch feet in air so that the back foot lands forward and vice versa.
Repeat for number of reps indicated in the workout.
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Stationary Lunge
• Position yourself standing with your feet shoulder-width apart. Can also
use weight by grabbing basically any weighted object like a rock, water
jug, dumbbell or really anything.
• Step forward with either your right or left leg, while taking a larger than
normal step.
• Keep the non-stepping toe on the ground and use it to help keep your
balance. The knee of the rear leg should also be bent.
• Slowly lower your body until the thigh of the leading leg is parallel with the
ground.
• Important: Keep your upper body straight and the lower back flat.
• Return to starting position by pushing upward with leading leg by using
buttock muscle, hamstring and quadriceps of leading leg.
• Do all reps for one side before switching to other side.
Jump Squat
• Hands by your sides (you can use your arms to swing up for stability as
you explode up for squat. If you do this do not go past your shoulder).
possibly can.
tensed in a neutral position. Do not roll back over or round back, slumping
forward.
• You will then explode up from your glutes, hamstrings, quadriceps and
calves bringing your feet off the ground and knees up but not all the way
quite up to your chest.
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• Bring your feet back down with your knees bent returning to another
squatting position to complete another rep.
Single Leg Romanian Dead Lift
• Be conservative with this exercise. You will want to make sure that you're
good and warmed up when you do it.
• Start in the standing position with feet facing forward spread apart at a
distance that is comfortable for you.
• Raise one foot off ground and bend forward keeping back straight with
knee of standing leg slightly bent. As your bending forward you will
simultaneously bring non-standing leg backwards and up almost on the
same line with your back but not as straight.
• When you begin the movement, tense your abdominal section and
leg/hamstring area as well as buttocks.
• Reverse the movement before your back starts to round.
• Return to standing position with one foot still off ground and repeat.
• Do all repetitions on one side and then switch to other side.
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Back
Rear-Deltoid Lateral Raise (with band)
• Make sure band is secure below feet and you have given yourself the
proper amount of resistance.
• Bend forward from the waist and contract glutes and abs while keeping
back straight with torso almost parallel to the floor.
• Arms should be beneath your shoulders.
• Pull shoulder blades back and then raise both arms out to the side.
• Lower to original position and then repeat.
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45 Degree Lat Pull-Down with Resistance Band
• You will want to start out by securing the band to a doorway or some other
elevated area where you will be able to have the band at about 45 degree
• Move as far away from the wall as necessary to achieve the resistance
needed for the number of reps indicated by workout.
• Have feet just shoulder width apart with knees bent and upper torso bent
forward 45 degrees with back straight not arching back but not slumping
forward either.
• Brace abdominal section and legs while pulling elbows down below
shoulder until hands are just above shoulders.
• Keeps arms and movement consistent on the same 45 degree line as your
body.
• Slowly come back up and then repeat movement.
Seated Row
• Take elastic band and attach to any fixed object that can be about same
height as your lower chest
• Sit on ground and grab band with palms facing in towards each other.
• Pull the bands toward your midsection while keeping your back straight.
• Then slowly straighten your arms back out in front of you.
• Repeat this motion for the number of reps indicated in workout.
36
Combination Movements
Squat and Press with Resistance Band
and place resistance band under feet with handle in each hand.
• Place hands while grasping resistance band just about even with your
shoulders.
possibly can.
forward.
• You will then push up from your glutes, hamstrings, quadriceps bring
yourself up to original starting position.
• Once you’ve completed squat immediately do shoulder press like you
would in standing shoulder press.
• Bring arms back to base of shoulder and then repeat for number of reps
indicated in workout.
One Arm Squat Press with Band
and place resistance band under feet with handle in each hand.
• Place hands while grasping resistance band, palms out just about even
with your shoulders.
37
possibly can.
forward.
• You will then push up from your glutes, hamstrings, quadriceps bring
yourself up to original starting position.
• Once you’ve completed squat immediately extend one arm directly above
the shoulder. Keep the palms facing outward throughout the arm
extension, avoiding a twist to the side.
• Return to the starting position, and repeat the exercise, extending the
other arm.
Core
Beginner Russian Twist
• Sit on the floor with knees bent, feet and knees together, heels pressed to
floor, and toes pointed upward.
• Clasp the hands together and place in front of the stomach.
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• Lean back until the abdominals "are tensed." (If you don’t feel the abs
tense, you might need to adjust your angle.)
• Begin by rotating the torso (shoulders and chest) to the right as far as
possible. Focus on rotating the entire upper body, not just the arms,
allowing the head to track behind the arms and shoulders. Pause at the
farthest point of rotation and then return to the center. Keep abs tensed for
entire movement.
• Next rotate to the left, following the same guidelines. Return to the starting
position and repeat to the right.
• Repeat. Perform number of reps per workout.
Advanced Russian Twist
• Is the same exact movement with the exception that you will have your feet
lifted off the ground balancing on our seat.
Hip Thrust
• Lie flat on your back with your hands palms-down underneath your glutes
to cradle your pelvis during the movement.
• Your upper back, arms, and hands will be all that is in contact with the
floor throughout
• Keeping your legs stiff and straight, raise them up off the floor until
vertical. Brace abdominals. They will remain tense for the entire exercise.
• Thrust your legs upward/lower torso up as though trying to put footprints
on the ceiling.
• Keep your legs slightly bent throughout the movement
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• Lower your legs and lower body until your lower back is about to touch the
floor and then extend back up and repeat upwards movement with lower
torso.
Hip Bridge
• Assume a starting bridge position with your shoulders and head on the
ground and with positioned on stability ball or some kind of elevated
surface.
• Your hips and knees will be below your feet in the starting position
shoulders should be flat on ground.
• Slowly push hips toward ceiling until the knees over even with ankles.
• Lower hips towards ground until they are back below knees and feet.
Flutter Kicks
• Lay flat on your back on a mat with your arms by your sides and your
palms down.
• Extend your legs fully with a slight bend in your knees.
• Lift your heels about 6 inches off the floor.
• Make small, rapid up and down scissor-like motions with your legs.
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• Focus on having your midsection do the work and to keep your abs
constantly contracted throughout the exercise.
Side Wiggle
• Secure band to wall, door jam or any object that is secure.

• Ly flat on back with arms at side head and both band handles in one hand
with palm facing in.
• Contract abdominal muscles on right crunching side and bring lower torso
sideways and down towards your lower torso which is stationary.
• As you crunch make sure to keep back straight and against the ground as
you contract abdominal muscles.
• Once you have completed all the reps on one side simply switch band to
other hand/side and repeat process. Make sure to keep back straight
without rolling back forward.
One Leg Band Crunch (can also be done without the band)
• Secure band to wall, door jam or any object that is secure.

• Ly flat on back with arm straight in front of you towards your knees which
are bent with feet flat on floor.
• Raise left leg up in the air and with knee slightly bent and calf almost
parallel with the floor.
• Keep arms straight with tension in bands consistent and do number of
crunches directed by workout.
• Lower left leg, raise the right and repeat.
41
Arms
Standing Band Bicep Curls
• Stand with feet about shoulders width apart with band secure under feet.
• Stand erect with knees slightly bent and back straight.
• Both hands at rest should be at your sides with firm grip on band.
• Contract your biceps as you bring both hands up together as the upper
arm remains stationery. Hands should come up approximately to chin
level and then slowly return to original position.
Bicep curl with stability ball
• Start by securing resistance band to door jam or fixed object that will be at
about a 45 degree angle for this movement.
• Place stability ball on ground at the distance that will allow the amount of
resistance desired to complete number of reps required by workout.
• Sit on stability ball and extend arms slightly upward in line with the angle
of the band connected to fixed object.
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• Keep arms in elevated position and contract biceps bringing both hands
simultaneously towards head till about even with your ears. Make sure to
keep arms at elevated angle the entire exercise.
• Slowly bring back and to original position and repeat.
Incline Dip
• Begin with back against bed/ledge and your legs straight out in front of
you with your feet together.
• Reach your arms behind your body and place hands on ledge and lift body
straight up
• Lower body down, stopping just before touching the floor and repeat
motion.
Shoulders
Bird Dog
• For this exercise you should be on all fours like a dog or cat. Kneel down
on the floor and place your hands even/under your shoulders.
• Contract your abdominal area.
• Simultaneously raise your right arm and left leg while keeping abs
contracted.
43
• Point leg straight out from hip with toes straight and your arm should also
be pointing straight out from shoulder.
• Do not rotate pelvis and do your best to keep your back as flat as the
surface of a table.
• Hold for approximately 3-5 seconds and then rotate to the other side.
Abs
Isometric Ab Curl
• Lie flat on back on ground with left knee raised, place foot about even with
right knee and be sure to keep right leg straight and extended.
• Place hands at sides and curl up by contracting abdominal muscles.
• You will only want to curl up as far as your shoulder blades coming off the
ground.
• Be mindful of pivoting around the midsection/ribcage rather than the lower
back.
• Switch to opposite side and repeat.
44
Side Bridge
• Begin by laying on your side with your forearm flat on the floor directly
under your shoulder to prop yourself up
• Stack your feet on top of one another.
• Contract your abdominal and core section while pressing forearm against
the floor.
• Raise your hips until your body is straight from your ankles all the way to
your shoulders.
• Hold for the amount of time that is indicated in your workout.
• Then repeat on the opposite side.
Double Crunch
• Begin lying flat on your back with your arms to your side
• Simultaneously lift your legs and body, bringing your knees and chin
towards each other
• Lower body down, stopping just before feet and shoulders touch the
ground.
45
Alternating Crunch
• Begin by lying flat on your back with your hands behind your head and
your feat brought in half-way towards your body
• Thrust right elbow towards your left knee, hold, and lower your body
• Alternate sides and repeat.
Plank
• Begin by lying face down on the floor with feet together and arms to your
side
• Bring your arms in and lift your body up, with you forearms as your base
• Your arms should be at a 90 degree angle and the only thing touching the
ground should be your toes and you forearms.
• Hold form for recommended time.
Crunch
• Begin by lying flat on your back with your legs bent at the knee and feet
resting at a shoulder’s width apart.
• Clasp your hand behind your head and tense your core to lift your
shoulders off the floor.
• Make sure your face points towards the ceiling without bending your neck.
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• Lower your body back down, while keep core tense, and repeat motion.
Reverse Crunch
• Begin by lying flat on the floor with feet together and your arms out from
your side to establish balance.
• Bring your legs up to where they are bent at the knee at a 90 degree angle
• Thrust legs upward while bringing your knees towards your chin
• Lower back down the starting point and repeat.
Reverse Crunch w/Ball
• Same as prior movement except you will hold a stability ball under your legs
by squeezing it between your heels and your buttocks.
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3X Method Lifestyle/Eating Guide
Obviously losing weight and getting in shape isn’t just about working out…you
also need to keep a close on what goes in your body and how you treat it overall.
So rather than devise a restrictive diet that I know most people won’t stick with,
what I’ve done instead is create a list of 19 “Ground Rules” that, if followed, will
exponentially increase the results you get from the 3X Method.
Ground Rule #1: Eat Less, But More Often
What I found that works best is having 5-6 meals (smaller portions of course) a
day, 2 1/2 to 3 hours apart that are high in protein and low in sugar. By giving
your body a continuous, steady amount of fuel it will operate off this fuel and
signal your body that there is no need to store fat in your tissue. Instead, it burns
it because it knows there’s more fuel coming. (The, by the way, is why starvation
dieting never works in the long-run…your body actually thinks it’s starving so it
begins storing fat rather than burning it.)
Just make sure you don’t overeat. You just want to eat enough to where it takes
the edge off of the hunger, but not so much that you’re stuffed after every meal.
This one change in my diet made my metabolism go crazy, and it has also
helped many other people I have worked with get great results.
Stick to the low sugar, lower fat (doesn't have to be no fat because your body
needs some) and high protein for 10-12 days and then splurge within reason at
least one day out of that cycle, then repeat the process. I would be shocked if
your metabolism doesn't kick it up big time.
Remember I'm not a physician, so if you are going to make drastic changes,
always check with your doctor or nutritionist first – but in my experience this flat
out works. I have seen it time and time again.
You’re probably saying yeah, yeah, Nathan, tell me something I didn’t already
know. Well, the reason you keep hearing it is because it really works. If you can
train yourself to do this you will be absolutely amazed at the results.
Ground Rule #2: Start Every Day Right
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Always start out the day with some kind of protein. This can be tough at breakfast
because we like to eat oatmeal, cereal, and other types of carbohydrates, but
here’s an example of how I work breakfast around protein…
I mix whey protein into my oatmeal. If you try this make sure to add enough liquid
or else it can be pretty dry. Sometimes I will even mix egg whites into my protein
before cooking and that is a great way to get protein first thing.
It may sound disgusting, but it’s actually pretty tasty!
Ground Rule #3: Consume Enough Protein
Lean Protein
Eating lean protein probably doesn’t need much explanation, but here we go.
Protein is a classic muscle building nutrient that just never goes out of style and
needs to be the concrete foundation that you’re going to build your new
masterpiece on.
In the past, protein has gotten a bad rap because it was often associated with
meats heavy in bad fats. But lean protein is absolutely essential if you want to
burn fat or build muscle, and there are plenty of great lean protein choices that
will give you the protein you need without adding to any tire around the waist.
Here are a few of my favorite sources of lean proteins:
Eat Eggs
You’ve probably heard mixed reviews on eggs and whether or not you should eat
them. This is what I call the triple threat. Eggs are packed full of protein, B12
(necessary for fat breakdown) and vitamin A. Now this is fat burning fuel all the
way. The protein found in eggs is some of the highest quality muscle building fat
frying protein around.
Some people are worried about the cholesterol so they will eat just the egg
whites. There is plenty of research though to support eating 1-2 eggs a day with
the yokes still in play.
In fact, some studies say that eggs are excellent diet food, and this isn’t just from
some questionable blog, but studies from sites like WebMD! In fact, one study
showed that eggs satisfied obese patients more than bagels or other food with
similar amount of calories. And a Harvard study surprised everyone when it
revealed that nurses (who were followed around for 8-14 years) who ate one egg
almost every day actually had the same cholesterol levels as nurses who only
ate one a week!
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So there is basically no difference, as long as you don’t go overboard.
What more do you want? I hope this convinced you that eggs are a great
addition to the 3X diet!
Consume Whey Protein

Whey Protein is another type of animal protein that is going to assist you in
getting you to your goals. Whey protein is a key ingredient in many weight loss
and meal replacement products, and for good reason. Studies have found that
individuals who combine diets with leucine rich protein foods, like whey protein,
and exercise have more lean muscle tissue and they lose more body fat.
Some of that info bears repeating…
Whey protein is considered to be THE most effective protein in building and

fueling muscle growth, and you can easily obtain it. Remember how I want you
to eat 5-6 small meals a day? Well a whey protein shake is a fantastic way to
really rev up the metabolism during one of those meals and filling you up without
putting on a lot of calories.
In my opinion, whey protein is definitely a winner, and should be part of any body
sculpting program whether it’s losing weight, building muscle, or both.
Sources of Lean Protein:
Fowl
Turkey
Chicken
Beef (lean, not regular)

Ground beef (can be bought extra lean)
Lean Steak (meat from the hind quarters has the lowest fat percentage and
highest protein)
Bison meat (served at more and more restaurants every day – maybe the best
red meat you can eat health wise, and the taste is great, too)
Flank Steak (testosterone booster)
Roast Beef
Tender loin
**Pretty much all red meat is going to boost testosterone production in your body
but don’t overdo it…balance is the key.
Fish
Tuna
Tilapia
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Salmon
Grouper
Cod
Swordfish
Mahi-Mahi
Halibut
Shellfish (avoid the butter that restaurants love to douse them in):
Shrimp
Crab
Lobster
Ground Rule #4: Consume Enough of the Right Carbohydrates

(25-35 grams of fiber per day)
Oatmeal:
Oatmeal is one of the good carbohydrates when done right – that means with no
sugar (so sorry, no Instant Peaches and Cream Outmeal). However, feel free to
add milk, fruit, or even low sugar yogurt if you need the extra flavor. Cooking it
with milk or soy milk does tend to give the oatmeal a fuller flavor than if you just
use plain water.
There are a couple of reasons why this is a key element of the 3X Eating Code.
Oatmeal contains soluble fiber, which means that it attracts fluid and takes longer
to digest. Longer to digest means you stay fuller while the body burns more
calories to process it. Oatmeal has also been researched and proven to maintain
your blood sugar levels longer, which keeps fat from storing, and keeps you from
bingeing later in the day.
So start the day out right with a bowl of oatmeal and you’ll be amazed at the
results it can help you achieve.
Beans and Legumes:

From a pure overall health standpoint beans are great for your heart. Beans are
also jam packed with protein, iron, and fiber. You can call these nature’s magic
gift to man. Eating beans makes for a healthier body in several areas, not the
least of which include: circulation system, digestion system, cancer, diabetes,
osteoporosis, and controlling weight.
Beans provide an amazing amount of vitamins, and they take longer to digest.
Once again, this is great for two reasons:
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1. You stay full longer 2. Your body burns more calories to process
them
There are many types of beans that are extremely good for you, but there are
some that don’t make the cut. Watch out for baked beans that add sugar and
other outside ingredients. Once again, look at the list to see what types of beans
are fantastic to add to 3X diet:
• Soybeans
• Navy beans
• Garbanzo
• Pinto Beans
• Chickpeas
• Lentils
• Lima Beans
• Black Beans
• Kidney Beans
• White Beans
• NOT – Baked Beans (loaded with refined sugar) and refried beans which
are more saturated fat than anything else (this one is really tough on me,
as I love Tex-Mex).
Green Vegetables
These are the warriors of the vegetable world that wreak havoc on free radicals
which are responsible for speeding up the aging process. Parts of their arsenal
are vitamins A, C, K, and folate, which protect the heart from heart disease.
Basically, this is a cancer fighting super food that ramps up your metabolism and
keeps you healthy. As it gets later in the day you will want to eat more of these
rather than things like baked or mashed potatoes, corn and other starchy carbs.
Nothing beats the ratio of low calories to your stomach feeling full than green
veggies.
Make sure you get as many of these into your diet as possible:
• Spinach
• Bok Choy
• Broccoli
• Mustard greens
• Green Beans
• Kohlrabi
• Brussel Sprouts
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• Asparagus
• Edamame
• Romaine
• Arugula
• Watercress
• Endive
Other Fibrous Carbs:

• Onion
• Cauliflower
• Red and Yellow Peppers
• Celery
Whole Grain Breads

Can you hear the collective gasp of air coming from the no-carb faithful? Eating
no-carb is one of the craziest things I have ever heard. Several people close to
me tried this diet 3 different times and every single one of them gained the weight
back faster than they lost it.
Balance is the key to feeling and looking great. Anytime someone is telling you to
do anything in major excess you should be skeptical. Anyone that tells you to
avoid these kinds of carbs is off their rocker, especially when whole grain breads
actually keep your body from storing fat!
This 3Xer super food goes to battle for your body with fiber, pyridxine, vitamin E,
calcium, protein, riboflavin, niacin, thiamin, potassium, and zinc, just to name a
few.
It will help you defend against the usual suspects: heart disease, cancer,
highblood-pressure and obesity. I suggest that you consume these more towards
the beginning of the day, and decrease the closer you get towards evening. I
generally consume whole grain breads up until a little after lunch time and then
switch to carbs like green vegetables.
Ground Rule #5: Consume Enough of the Good Fats.
Forget “no fat" diets. This is an out of date diet that is a short-term solution and
to be honest, not healthy. The right kind of fats, like those found in extra-virgin
olive oil, avocados, almonds, and omega-3 oils, in the right amounts, are not only
good for your health but vital to your weight loss.
Now it’s time to challenge some of the commonly held beliefs on how you should
eat not only for weight loss but to be healthy in general.
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So if you’re sick of the diets that demand major calorie restriction, lots of
roughage, no animal flesh like hamburgers, steak, and pretty guaranteeing
decreased testosterone levels then you’re going to be glad you found the 3X
Method.
Next question, so how much fat should you consume?
Bottom line, keep you calorie intake from good fats like the omega 3’s and
monounsaturated in the range of 35 – 40%. Research has shown this to be the
testosterone sweet spot. Also try to get another 35% of your daily calories from
protein like red meat. Salivating yet?
Again let me emphasize to not go to extremes like the Atkins diet…BALANCE!
Eat Peanut Butter

The right kind of peanut butter in the right moderation is going to help you burn
the mushy stuff around the waist and build muscle. For you to benefit from
peanut butter, you’re going to want to stay away from the mass produced stuff
that is high in sugar and trans-fatty acids (bad fat) which seems to be in almost
everything these days.
NOTE: Always look to see if trans-fatty acids are present in the food
you’re eating and avoid it like your life depends on it…because it does.
Peanut butter contains protein (always good), magnesium, niacin, Vitamin E, and
monounsaturated fat (there’s that good-fat again), basically all sorts of fat burning
goodness. It’s almost too good for Peanut Butter to be part of the eating guide
since it is high calorie but when it whacks fat, the aging process, cardiovascular
disease and muscle loss it has earned its place as a 3X staple.
The thing I love about peanut butter is you can slap it on almost anything from
whole grain bread to apples, and bananas (recommended after a workout).
However, please do it in moderation since it is very rich and calorie dense. For an
advanced technique, put tablespoon of peanut butter in your protein shakes.
Remember to look for organic peanut butter, and not the sugar added mass
produced crap that most people buy for sandwiches.
Olive Oil
Olive oil is loaded with vitamin E and monounsaturated fats (the good-fat). As a
nice side benefit, olive oil also beats the snot out of high blood pressure, cancer,
obesity, and heart disease.
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But as with all things…don’t overdo it – maybe two tablespoons worth in your
cooking. The monounsaturated fats (the kind of fat in olive oil) actually burn bad
fat, raise your metabolism, clear out cholesterol, and provide the fats your body
needs to run at full health.
This amazing oil is a staple of the Mediterranean diet, which is why despite being
a “high fat” diet, these are some of the healthiest people in the world, with not
only long lives, but a high quality of living right into their eighties or even longer!
Olive oil has a lot to do with that.
Big picture, this incredibly oil is going to help you lower your cholesterol levels
and will boost that fat furnace we know as the metabolism. You know when
people are accused of having a high metabolism? Are you ready for that to be
you? Darn right you are!
Flax Seed Oil

Most of the stuff in fat burning pills is garbage, but there’s one substance that you
see over and over again that is totally legit: flax seed oil. Flax seed really is one
of the most important substances to ingest to starting tearing the weight off now
and increase your overall health.
As I mentioned previously Omega 3 fatty acids are very necessary for you to
maintain optimal health, and stay alive as long as possible. The richest source of
Omega-3 fatty acids is Flaxseed Oil.
This is not speculation, but researched fact. If your diet is higher in Omega-3 fatty
acids you will have more lean muscle, lower bodyfat, and better health. In fact,
the Omega-3's are so important, that they have been found to be all of the
following:
• Anti-lipogenic (fat storage blocker) • Anti-catabolic (prevents

muscle breakdown) • Increase lipolysis and beta oxidation (Fat
burning) • Improve insulin sensitivity (Keeping blood sugar levels
down and metabolism high) • Increase thermogenesis (Slightly
elevated body temperature promotes faster fat burning • Cholesterol
reducing (the perfect fat to include in any diet)
Adding flax seed to your meal, whether straight or mixed into vegetables, shakes
, oatmeal or really anything, creates a feeling of satiation (fullness and
satisfaction) following a meal.
The essential fats in flax seed oil cause the stomach to digest food for a longer
period of time, benefiting fat oxidation. This results in a more gradual release of
nutrients into the small intestine, which creates a slow, sustained rise in blood
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sugar level as opposed to the sharp spikes that encourage fat storage and make
you feel hungry.
Ground Rule #6: Consume enough dairy
Here is yet another Metabolic Fat Frying 3X Method Staple. We’ve all heard the
saying, “Milk does the body good” and our parents have told us since we we’re
knee high that if we wanted to be big and strong we need to drink our milk.
How right they were…
Not only does it make the bones strong, but thanks to the presence of Vitamins
A, phosphorus, potassium and B12, it will help you build a strong defense against
osteoporosis, high-blood pressure, obesity and cancer. Researchers believe that
calcium helps your body break down fat, preventing weight gain, as several
recent studies have shown that people eating low fat yogurt tended to burn more
fat than those who didn’t have low fat calcium in their diet.
Consuming calcium in the forms of Non/Low Fat Milk, Low-Fat Yogurt, hard
cheese like Cheddar slices, and low fat Cottage Cheese will help you burn fat.
Studies have been conducted where participants who consumed more calcium
lost a noticeable amount of weight, so make sure you get all your full servings in.
I always keep a tub of plain low-fat yogurt in the fridge so I can have a bowl for
one of my meals and I throw in some pecans and berries (if I have them) for a fat
ripping power meal. I’ve gotten to point where I even crave these. They’re pretty
dang good and when you can really enjoy something that actually helps you rip
up that aint’ bad my friend.
Ground Rule #7: Always Keep the Right Kind of Snack on Hand
Almonds, Pecans and Other Nuts

You never know when you’re going to be unable to eat for longer than the 2½-3
hour gap between meals. Having a bag of non-salted almonds or another kind of
nut will help you keep the metabolism up and prevent you from eating too much
when you sit down for the next meal. Strategies like this will also keep you from
stopping at a fast-food restaurant and consuming something that you’ll regret
later.
Eat Plenty of Berries

Raspberries and Blueberries are jam packed with fat blasting goodness. They
have high levels of vitamin c, antioxidants, and of course, fiber. They combat our
common enemies: obesity, cancer, and heart disease.
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Berries also help prevent cravings, short-term memory loss and even improve
balance which is very important for the type of workouts you’re going to be doing.
All this, and there are even many studies that suggest that these berries are so
well broken down by the body that very few calories remain to go to fat—
meaning you can often eat and eat and eat these berries without fear of putting
on weight.
Ground Rule #8: Avoid Refined Sugars and Grains Like the
Plague
Refined sugars and grains are fast digesting and will cause your body to release
higher levels of insulin which surprise, surprise signal your body to store fat.
When food manufacturers process a lot of the things we eat like white bread,
pasta, or anything with white flour, they basically remove the bran which has the
fiber and all the valuable nutrients that our bodies need to run at their top
capacity. Whole grains are good carbs, white flour are the simple carbs that you
want to avoid—they’re nothing but empty calories just waiting to be made into fat
around your midsection.
Food made out of processed white flour are simple carbs that your body doesn’t
know how to process. When your body doesn’t know how to process the food, it
turns the calories straight into fat. Enough of that!
More grains and fiber makes sure your metabolism is running full tilt, and these
complex carbs are where you get energy from, so enjoy the oat bread, but put
the white in the trash can or even better don’t buy it at all. On a side note, if you
have kids it’s time to stop feeding them enriched white bread because it causes
there insulin to spike just as it does yours, and has been proven to increase
chances of diabetes as well as weight gain. Watch out for food manufactures,
they’re sneaky and like to call certain breads wheat when all they do is color it
brown.
Ground Rule #9: Don’t Skip Meals
How many people do you know that skip breakfast or even breakfast and lunch?
Eating like this actually has the opposite effect, and will cause your body to go
into starvation mode as it actually tries to store fat. Aside from this, your body
needs fuel to run. Skipping meals will cause your metabolism to drop as your
body conserves all the energy it can to avoid starvation—meaning you will gain
weight off of less calories.
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This is why I recommend the 5 to 6 smaller portion meals per day. If you don’t eat
breakfast, you're going to start getting cravings a little bit before lunch and you
will eat whatever you can get your hands on like chocolate/cookies sitting around
the office or at home since these are easily accessible.
Then, if you body is in starvation mode, guess what happen? That’s right, fat
storage.
Also, if you’re able to resist the cravings and you do make it to lunch or beyond,
when you do finally get a chance to eat you are more likely to gorge yourself.
Remember I talked about constantly fueling the metabolic flame to ramp your
metabolism up? Well, if you throw too much wood on the fire you’re going to
suffocate the flame and the reverse will happen.
Big picture: DON’T SKIP MEALS
Ground Rule #10: Stop Counting Calories
I suggest you have a journal of what you’re eating for the purpose of evaluation
and tracking, but I do not want you counting calories. This is border line
obsessive-compulsive, and it requires a lot of time as well. It’s not bad, but your
focus is best applied on other areas. If you’re eating the right food in proper
portions, it doesn’t matter if you ate 330 calories or 350… your energy is better
spent on other things.
This doesn’t mean ignore calories—you should want a general idea of where you
are calorie-wise so you don’t over eat, but knowing exact numbers doesn’t really
do you any good and it keeps your focus off the main points, which is keeping
your metabolism revved up and sculpting your body.
One trap calorie counting can make you fall into is thinking, “Hey I can have a
Cherry Coke, I’m still 500 calories down.” NO! You want the right type of
calories, and this type of excuse will have you under the “calorie line,” but it’ll
stop your metabolism cold.
Focus on eating the right types of food and the rest will fall into place.
Ground Rule #11: Determine Goals, Chart Success and

Celebrate Achievements
Let me share a quick story with you that exemplifies why setting goals is so
powerful and so important for success.
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I had never written a goal down in my entire life and the idea of it was just kind of
weird. I mean I knew what I wanted to do, so what’s the point in writing it down?
Well, I had a college professor that had us go through the exercise of writing the
3 main things we wanted to accomplish the next year, put those goals in a self
addressed envelope and give it to him so he could send it to us a year later.
The main goal that I wrote down was that I was going to lose weight, specifically I
was going to go from 270 lbs to 190 lbs. At the time the goal seemed
impossible…almost laughable. In fact, when my buddies asked what I had
written down I lied and told them it was career-related.
I still remember the day the letter showed up. I had completely forgotten what it
was, but when I opened it up I literally had to sit down. I sat there in amazement
as every single thing that I had written down had been not only
accomplished but exceeded.
There is serious power in writing down your goals, and I strongly encourage you
to do this and do it sooner rather than later. After all, how can you hit a target if
you don’t even know where it is? Ever see marksmen aim at a target that isn’t
there? Think about it…same rule applies here.
When it comes to setting your goals there are some easy rules to follow that will
make this one of your most powerful tools for success.
First, we’re looking for a breakthrough weight loss results. So what is a

breakthrough result?
A breakthrough result is a result that you’re 100% committed to…you may

not know how to do it but you’re committed anyway. It’s a goal that is also not
predictable, meaning that there’s nothing in the past that would indicate that you
can accomplish it.
A good barometer for choosing this goal is if it makes you feel just a little bit
uncomfortable about achieving it. You think it’s possible but just don’t know
exactly how it’s going to happen. Regardless you’re committed. Just like 3X
Method, this needs to be a disturbance to how you normally think and approach
your goals.
Your goals will need to:
• Have strong reason/purpose • Be clear and measurable • Have

milestones - Beginning, Middle and End • Be celebrated when you
achieve them
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Start out by writing your personal charter…
Your Personal Charter

Step 1: Write Your Purpose (this needs to be real and have an emotional
connection to compel you)
Examples:
Have the energy not to sit in front of the TV, zoning out and disappointing my
children when they want to play with me. When I think about how sad they were
later it almost brought tears to my eyes.
Be able to play a full court basketball game without collapsing in front of friends
and colleagues. I never want to be the guy that can’t compete anymore, the guy
that no one really wishes was on their team.
Have the energy to make love to my spouse when I’ve been working and
stressed all day long. Every time I see her disappointment it tears me apart.
These are things that would piss me off enough to fight in spite of myself. I really
go after myself where it hurts. You may not need to use this strategy but it has
worked for me.
Step 2: List the Specific Goal You Have In Mind
Example: “I will lose 70 lbs and weigh 180 lbs by 07/03/2021.”
Step 3: List the Milestones To Measure Beginning, Middle and End
Examples:
I will weigh 235 and have lost 19 lbs by 03/03/2021.
I will lose 5 lbs by 01/03/2021.
This will give you the ability to review your goals when you get to a deadline and
see how you’re measuring up:
If you accomplished your milestone/goal then it’s time celebrate your

success. Treat yourself to an activity that you really enjoy and don’t get to
do all that often. Really make an effort to provide your subconscious with
positive reinforcement.
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If you didn’t quite get there you can then re-evaluate the steps you
were taking to get there and see where you need to make the
adjustments. Perhaps you will need to make an adjustment in your diet
or pick up the intensity of your workouts. Minus tracking yourself like this
you will have no way of evaluating your goals and performance and
making adjustments along the way that guarantee your success.
There’s nothing wrong with missing a milestone from time to time. In fact it
can be good, as it will teach what you can expect and also let you know
where to push harder
It’s not easy to work your way from overweight and frustrated to a ripped, calorie
burning machine. So as you set short term goals on your route to the long term
goals, celebrate! Enjoy the congratulations of your support group, and let that
pride motivate you even more to do your very best.
Having fun can be a huge motivator, and relieve stress that you don’t even know
is there. When you have a chance to really revel in your accomplishments, do it,
and let it be a motivation for you to push yourself that much harder.
Ground Rule #12: Establish Accountability Structure (very

important)
It’s always far harder to go it alone than to achieve your goals with a great
support group. The encouragement when you’re doing well is just as important
as the accountability when you feel yourself begin to falter.
So don’t go it alone.
Encourage a close friend, or maybe even a spouse to go through this training

with you. Share your personal charter with them and ask them to hold you
accountable to your milestones and goals.
Human beings are very adept liars, but we’re especially good at lying to
ourselves. Take yourself out of the equation, and your results will improve
because of it.
Ground Rule #13: Avoid Mindless Eating
DO NOT eat in front of the television. People tend to zone out when they get in
front of the boob tube and consume considerable amounts of food. Carbs like a
bag of chips or a bunch of cookies will create a huge spike in insulin release
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which results in fat storage…not good. And people wonder why diabetes is at
epidemic levels!
In addition, there are studies that show that “couch potato” may not be just a
figure of speech. Some tests showed that when a person lounged on the couch
and watched TV for an extended period of time, their resting metabolism slowed
even more than someone who was just sitting down to read. So if you’re
munching away at donuts and junk food while watching TV, that’s a double
whammy!
Ground Rule #14: Eat Carbohydrates Earlier in the Day
It has been proven by researchers that, as the day drags on, your body’s ability
to effectively metabolize carbs decreases which means more of it gets stored (as
fat) in your body.
That’s why front-loading carbs first thing in the day is a great idea, as this will
give you plenty of time burn those calories and also provide your body with
energy. That is one of the main reason why I have oatmeal at breakfast and then
possibly whole grain breads at lunch but after that I start pulling back. You’re not
as active at night so you’re not going to need to have as much carb intake. At
dinner you will benefit greatly from dining on protein rich meat and vegetables
which are low carb but still filling and healthy.
Ground Rule #15: Drink Less Bad Stuff
There are some things that you should drink a lot of (like water), but there are a
number of other liquids that not only make it harder to burn fat…they actually
inhibit the natural production of testosterone.
First, the consumption of sodas, soft drinks, pop or whatever you’re calling it
needs to come to a grinding halt. Some experts/gurus compromise with their
people about not drinking soft drinks by saying it’s cool to drink all the diet drinks
you want.
Not me, and here’s why: Soft drinks have a very strong PH (acid) levels, which in
turn can raise the blood-acid levels in your body and can have a profound effect
on energy levels. On a side note this is one of the reasons why I find it hilarious
that the food manufacturing companies make these “energy” drinks that give you
a perk that doesn’t even compare to the energy drop experienced shortly after
drinking.
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Not to mention increased blood-acid levels also negatively impact joint pain as
well as fat loss. Guess where excess acid in the body is stored? That’s right in
your fat cells…fun stuff.
Obese people are not just overweight but actually are over-acidic which has
been linked to a number of health problems including CANCER.
Now for the other part of the drinking story as it pertains to your testosterone
levels…
What About Alcohol?
The best way to just absolutely wreck your hormone levels is to drink too much
alcohol.
So, how much alcohol is too much?
Now this is the area where I’m going to compromise a little, and fortunately
science is on my side. There was a study conducted by the department of
medicine of the New York Medical College where they gave moderate amounts
of alcohol to male participants. Specifically, they gave guys with normal levels of
testosterone just one glass of beer or wine per day, and in 4 weeks there was
a noticeable decrease in testosterone secreted from the testicles resulting in
decreased testosterone in the blood as well…Ouch, now that hurts.
Less testosterone means less muscle, which ultimately equals increased levels
of fat…you get the idea. So if one drink over the course of a month can do this
kind of damage imagine what you do to the jewels if you decide to really tear
yourself up on Friday night?
I have a “weekend only” policy where I will have 2 – 4 drinks over the course of
the weekend. By limiting it to the weekend, I’m giving my body time to flush the
alcohol from my system so it doesn’t negatively affect my testosterone levels.
Obviously there are a lot of personal issues at play here that I don’t want to deal
with. Just suffice it to say that in all ways, alcohol should only be consumed in
moderation.
Ground Rule #16: Drink More Good Stuff
I’m sure you’ve heard this before, but more than 50% of your body is made up of
water. Drinking the right amount is not only vital to getting into shape and burning
unwanted fat, but it’s also important if you just want to stay healthy and alert.
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Did you know that 90% of the cases where people experience some level of “low
or decreased energy,” the cause is actually dehydration (i.e. a lack of water)? I
know I was a little shocked the first time I heard that.
Here are some signs to determine if you have the dehydration:
• Headache • Sunken eyes • Muscle cramps • Dry mouth

• Skin elasticity (if you pinch it and it doesn’t immediately return to previous
position your most likely dehydrated
• Cotton mouth • Dark circles under eyes
So how do you know when you’ve had enough?
Really the best way for you to tell whether you’ve had enough water is by the
clarity of your urine. The clearer your urine the better.
Typically, when you first start drinking the appropriate amount of water you’re
going to be making more trips to the bathroom than you’re used to. But once your
body normalizes, that will decrease and you won’t have the urge to go to the
bathroom every 30 minutes.
But whatever you do…
DO NOT gauge need for hydration by thirst. Thirst is always a lagging

indicator and at that point you’re already dehydrated. As I mentioned above,
clear urine is the best way to know for sure.
Big picture: When it comes to burning fat, your body just doesn’t isn’t as effective
when you have high levels of acid in your blood. The best way to decrease the
acid level is to put your body in the best position possible to get rid of waste. In
order for your blood to be able to carry the waste materials away in your body
you need to be properly hydrated. You may be asking saying to yourself, “What
in the heck does acid levels have to do with proper hydration and fat loss?”
Your body is constantly rebuilding itself, cell by cell. In fact, your body almost
completely rebuilds itself once every six months. During this rebuilding process,
waste is created much like when your house was built or any kind of construction
where excess material and waste is left strewn about. Having excess waste
increases the acidity level in the blood which increases your chances of storing
fat.
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So if you want to not have that late afternoon energy bonk and increase fat
percentage, drink plenty of water and get rid of the waste.
Ground Rule #17: Assess Your Current Level of Health
It’s a good idea to visit your physician for a check up and make sure that
everything is good to go, especially if you haven’t been active in a while. Also, in
regards to this program and measuring your current ability to complete I suggest
you try some of the movements either from the Beginner section or Week 1 of
Phase I.
If the Beginner movements are relatively easy then I suggest you go ahead and
start with Phase I. However, if you’re not able to complete those then I suggest
that you start out with Beginner and work your way up.
Ground Rule #18: Get Plenty of Rest
The amount of sleep that you get is another very important part of the weight loss
equation. Did you know that your health and weigh loss goals can be sabotaged
by not getting enough sleep? Recent research has been done that supports lack
of sufficient sleep can actually increase your chances of being obese.
Also, let it be known that if you’re not getting enough testosterone production in
your body your REM sleep quality is just one of the things that will decrease in
quality.
But it gets even worse…
It turns out that lack of sleep can actually increase your chances of over-eating.
Researchers from several different studies have found a link between sleep and
the hormones that influence our eating behavior. There are two specific
hormones are involved.:
• Ghrelin is responsible for feelings of hunger • Leptin tells the brain

when it’s time to stop
When you’re sleep deprived, your ghrelin levels increase at the same time that
your leptin levels decrease. The result is an intensified craving for food and
decreased feeling of fullness. Also, it’s been proven that sleep deprived people
tend to choose different foods to snack on—unfortunately that choice more often
than not is high calorie sweets and salty and starchy foods—and it’s easy to see
how these small changes can lead to increased fat storage.
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In one of the studies referenced above 1,024 people aged 30-60, Body Mass
Index (BMI) levels were recorded. Those who slept only three hours a night had
a 5% increase in body weight over 15 years. Researchers say that the number
may well be an underestimate of the real life impact.
Optimal Sleep for Weight Loss

Most people need between seven and nine hours of sleep a night…some more,
some less. Very few of us actually get the minimum of seven. How do you know
how much sleep you really need? Experts say to sleep as long as you want for
several days (best done on vacation). Then, your sleep should stabilize and you’ll
find yourself waking up after the same number of hours every day, within 15
minutes or so.
Once you know about how much sleep you need, start getting into a steady
routine. Set a regular time for sleep. Start getting ready ahead of time. And
experts say, avoid using the bed for watching TV or doing work. The light emitted
by television and computer screens has been proven to affect the brain in a way
that will make it more difficult for you to sleep.
Sleep + Exercise + The Right Diet = Weight Loss

If you think snoozing a few hours longer each night will solve your weight
problems … think again. Consistent exercise and eating health and nutritious
food is still the way to go.
But that said, lack of optimal sleep may soon be considered another risk factor
for obesity. Especially since 65 percent of Americans are overweight and 63
percent of people don’t get eight hours of sleep a night.
Interestingly…many of those who are overweight also don’t sleep enough.

Hmmmm, I wonder if they're linked? You do the math.
Ground Rule #19: Make Your Results Tangible
This is important especially in the beginning because you will not notice the
changes with your appearance as much. If it’s something that you can literally
see it will help you stay focused and motivated.
When I was in the process of losing weight I actually did two things to make
results more real:
1. First, I tracked all my progress on a poster board graph that I created

so I could literally see it on paper, and…
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2. Second, I bought a pair of jeans in the size that I was planning on
wearing and would put them on at least once a week.
I still remember the feeling I had the first time I put them on and they fit. Now I’ll
admit, this last one is a bit girly. Still, it worked with me, because it allowed me to
see that progress was being made even when my own eyes (and the scale)
seemed to suggest otherwise.
Conclusion: Health Is a Lifestyle Choice

There are a lot of people out there saying a lot of different things about how
people should be eating for health and weight loss. I’ve been finding as of lately
the majority of information seems to be contradictive. I could name a few, but no
reason to draw attention to something that doesn’t deserve it.
I realize that the phrase “Health is a lifestyle choice” may be overused and
possibly even annoying, but the fact is it’s the truth.
You really do have a choice, but not only that, you have the power to choose
however you want to. Unfortunately it’s much easier to choose the things more
often that are not in your best interest.
Here’s another overused phrase, “The best offense is a good defense. “
First, make the decision to stop buying the things at the store that you no longer
plan to eat except maybe on cheat days. It becomes a whole heck of a lot easier
to not indulge on the things that cause the bulge if they can’t be found in your
house.
What I will say is that many of these diets out there do a great job of complicating
the simple. Seriously, if you just do what I outline for you below you would lose
weight without exercise but obviously exercise speeds up the entire process. I
find it quite humorous that something so simple can appear to be so difficult. I
say that but I still remember how difficult it was when I first gave up fast food and
soft drinks. Honestly that was all I really ate at the time so I didn’t know what to
do when I made that decision. I read everything I could get my hands on, tried it,
if it worked I kept doing it and if it didn’t I dropped it immediately. What I’ve
outline in this manual are things that I know work
Working with your body not against it is a major key to succeeding. Your body
has a fat burning sweet spot and 3X Method will help you find it if you operate
within the model provided.
67

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3X Method

Rapid fat loss

That’s ok, I didn’t either at first!

The 3X Method can be summed up as follows:

• 3 different movements, for… • 3 minutes each, on… • 3 different days

Rule #1: Three (3) Movements

Rule #2: Three Minutes Per Movement

So sorry, but you can kiss that excuse goodbye…

Rule #3: At Least Three (3) Days a Week

…that’s NOT what’s going to get you results!

Personally, I choose to workout in the morning because there’s no better way to

But Don’t Over-Do It…

Having the appropriate amount of recovery is almost as important as the workout

But it’s not just about the muscles…

Depending on the intensity of your workout, your body needs approximately 36

An example of this would be I like to do my workouts on Monday, Wednesday

Putting It All Together…

Stop making excuses and start acting like a man!

You can workout at home, in the office, on a gym…wherever it’s convenient. So

Please, don’t let that happen!

Intensity is defined as the amount of force that is required to achieve the

Variety is referring to the number of muscles you’re working through the

Right Intensity, Right Movements, Right Frequency = Maximum

The movements emphasized in the 3X Method triangulate optimal muscle

Metabolic Explosion Through Muscular Disruption

By staying in a state of muscular disruption, the body never becomes

It’s All About balancing your hormones…

The kind that your body naturally makes.

• Depression • Lack of energy – frankly just not feeling that great •

Low Levels of Serotonin Lower Self-Esteem

• estrogen/testosterone gels • estrogen/testosterone pills •

So how do you address it?

No pills or injections needed.

Workouts Are Not One-Size Fits All

But I couldn’t have been more wrong!

Maybe that’s your problem…maybe you should do 10 hours of cardio a week.

Long Cardio + Less Muscle = More Fat

Less Cardio + More Muscle = Less Fat

Now I know what you’re thinking…

I didn’t think so…

I’d go with Option #2 if I were you.

So, How Much Cardio Is “Too Much” Cardio?

Huh, wonder where you can find a workout like that? ☺

How To Read the Workout Charts

Warm-Up for this “Fast-Start Program” is 30 seconds of Speed Jacks.

Set Set Set Set Set Set Set Set Set

A) Incline Pushups 3x8-10

Set Set Set Set Set Set Set Set Set

A) Forward Lunges 3x8-12

Set Set Set Set Set Set Set Set Set

A) Prisoner Squat 3x8-12

A) Jump squat 3x8-12

A) Spiderman pushup 3x10

Set Set Set Set Set Set Set Set Set

Set Set Set Set Set Set Set Set Set

A) Squat & press w/band 3x10

Set Set Set Set Set Set Set Set Set

A) Alternating split squat 3x10-

Set Set Set Set Set Set Set Set Set