Module 19: The F-Squared Strategy For Health And Abs
When you signed up for Fitness Under Oath Inner Circle, I warned you that sometimes the topics and content discussed would get a little bit weird.
If you're cool with that, this issue won't disappoint.
Here's the deal:
I've recently discovered (well, re-discovered) what I think might be the ultimate "1-2 punch" when it comes to fat loss. But not JUST fat loss. What I'm going to show you will jack up your immune system, greatly improve your mood AND has been shown to have some remarkable anti-aging effects.
So yeah, by the end of this issue you'll have a fool-proof plan for getting ripped, getting happier, getting healthier and getting younger (well, not literally but you'll look and feel younger.)
Oh, and this has nothing to do with fancy supplements or organic food or anything like that. In fact, the F-squared strategy will not cost you a single penny. Actually, it will put money BACK into your pocket every time you use it. So on top of everything else, this is actually going to help you save a little extra dough as well.
Enough build-up, let's get into it...
In previous issues I've explained that your body reacts to stressors placed upon the body.
If you stay out in the sun too long, your body reacts by darkening your skin (getting a tan) to protect yourself from further damage.
If you lift weights, your body reacts to the stress of lifting weights by building bigger and stronger muscles.
Millions of years ago, our ancestors experienced daily hardships that we no longer face. There are probably dozens of hardships our ancestors faced each day that we don't even think about. Honestly, if my wi-fi goes down for more than 10 seconds I'm annoyed.
But I've found the two biggest stressors that are MOST absent from our daily lives are as follows.
#1) Fasting
Skipping a meal was no big deal for our ancient ancestors. In fact skipping a meal was probably MORE common than NOT skipping a meal.
Be honest: When was the last time you skipped a scheduled meal? I'm not talking about just skipping breakfast (like I'm sure many people reading this already do.) I'm talking about skipping a meal you intended to eat. Truth be told, unless something crazy event happens during the course of a day, most people NEVER skip a scheduled meal.
#2) Freezing
If I feel the slightest, twinge of hunger I am never more than a 30-second drive from access to a fast-food restaurant that serves up more calories in a single day than my ancestors had access to in a year (let that sink in for a moment.)
And if I feel the slightest twinge of cold, I can simply walk over to my thermostat and crank up the heat. My ancestors enjoyed no such luxury. And yet, it's these exact luxuries that may be making us fat, slow, old and weak.
For that reason, there are rumblings on the edge of the fitness world. Certain fitness experts are becoming big proponents of fasting. While others are talking about the benefits of letting yourself be cold once in a while.
But I've not yet seen anyone talk about the advantages of combining the two. Until now. I'm formally introducing my "F-squared" theory of "hardship" for health, happiness and fitness.
Summed up, the theory is simple: Our ancestors experienced periods of forced fasting and freezing. Our genetic code has evolved to not only sustain brief bouts of fasting and freezing, but actually to benefit from such events.
Therefore, if we rob ourselves of opportunities to experience such hardships, we are in a sense robbing ourselves of maximum health, happiness and fitness. But this can be remedied in 3 steps.
Phase 1: Light Fasting, Light Freezing
Fasting: Skip 1 meal a day. For most people this will be breakfast or lunch. Gently prolong the amount of time between meals.
Freezing: 2-3 times per week, end your shower with 3 minutes of colder water. In other words, take your regular shower with hot/warm water. Then turn the nozzle to cold (or at least lukewarm) and stand under the colder water for approximately 3 minutes.
Phase 2: Moderate Fasting, Moderate Freezing
Fasting: Train yourself to eat just 1 meal per day at least 5 times per week. This lengthens the amount of time spent in the fasting state to approximately 20 hours a day.
Freezing: In addition to ending your usual shower with a few minutes of colder water, attempt a cold water bath 1x per week. This is where you'll fill a bathtub with cold water, lower yourself in (slowly) and attempt to remain in the tub for approximately 10 minutes per session.
This WILL be painful. But you'll start to see why the effects of this practice can be so incredible. Note: This is an extreme experiment and should not be attempted without assistance/supervision.
Phase 3: Advanced Fasting, Advanced Freezing
Fasting: Combine daily 20 hour fasting with a once weekly 44 hour fast. I won't belabor this point as I've written about this a lot in the past.
Freezing: This is where things really get extreme. If you live in a cold-weather area, go outside. Walk around in the snow with no shirt and no shoes. Take off your shirt and roll around in the snow. Obviously, you don't want to stay outside long when exposed to the elements like this, but these short 'blasts' of cold exposure can have dramatic effects.
There you have it: The key to health, happiness, and leanness could very well be the combination of fasting and freezing. If you want more information on the benefits of a 44-hour fast, check out my article here.
If you want more information on the benefits of freezing/being exposed to cold, look into Wim Hof -- A European man who's attracted many followers based on his cold therapy practices.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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