Powerful Bodyweight Training Book

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POWERFUL BODYWEIGHT TRAINING
POWERFUL
BODYWEIGHT
TRAINING
DISCOVER THE SECRETS OF BEING FIT,
HEALTHY AND STRONG WITHOUT
GOING TO THE GYM
BY MATIAS PAGE
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Table of Contents
Disclaimer..........................................................................................................................................................4
Dedication........................................................................................................................................................5
Introduction ......................................................................................................................................................6
1. BREATHING................................................................................................................................. 9
Breathe Through the Nose ..........................................................................................................................10

Learn to Control Your Diaphragm .............................................................................................................13
Power and Exhalation ..................................................................................................................................16
Breathing for Calmness................................................................................................................................17
Reset Your Breath..........................................................................................................................................19
Wim Hof Breathing ........................................................................................................................................21
2. MINDSET ................................................................................................................................... 23
Vision > Identity > Self-Discipline ................................................................................................................24

Reclaim the Pleasure of Movement .........................................................................................................27
Mirror Affirmations .........................................................................................................................................31
3: DIET ........................................................................................................................................... 33
Establish your maintenance calories ........................................................................................................34

Real Hunger vs Conditioned Hunger ........................................................................................................37
Intermittent Fasting .......................................................................................................................................38
Carb Cycling..................................................................................................................................................40
What Foods to Eat.........................................................................................................................................41
What Foods NOT to Eat................................................................................................................................45
Fat Burning ......................................................................................................................................................48
Vegetarian? ...................................................................................................................................................49
4: TRAINING.................................................................................................................................. 50
Training for What? .........................................................................................................................................51

More Focus on the Posterior Chain ...........................................................................................................54
Progressive Overload ...................................................................................................................................56
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Mind-Muscle Connection............................................................................................................................60
Movement Patterns ......................................................................................................................................62
Customize This to Fit You ..............................................................................................................................64
Tempo..............................................................................................................................................................65
Supersets .........................................................................................................................................................67
Resting Periods ...............................................................................................................................................68
Can’t Perform an Exercise? ........................................................................................................................69
The Training Program....................................................................................................................................73
Warmup...........................................................................................................................................................76
Where Do I Begin? ........................................................................................................................................78
Level 1: WHITE BELT ........................................................................................................................................79
Weeks 1-3....................................................................................................................................................80
Weeks 4-6....................................................................................................................................................81
Weeks 7-9....................................................................................................................................................83
Weeks 10-12 ...............................................................................................................................................84
Weeks 13-15 ...............................................................................................................................................85
EXERCISE LIST...................................................................................................................................................86
5: TRAINING EXTRAS .................................................................................................................... 88
Hangs & Deep Squat Holds ........................................................................................................................89

Fix Muscle Asymmetries................................................................................................................................90
Homemade Magnesium Spray..................................................................................................................92
Homemade Electrolyte Drink .....................................................................................................................95
6: TRAINING LOG......................................................................................................................... 96
Know Thyself ...................................................................................................................................................97

Final Words................................................................................................................................... 99
Use this Book!................................................................................................................................................100

About the Author ........................................................................................................................................101
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Disclaimer
Copyright © 2019 by Matias Page
By reading and possessing this book, you understand and agree to the following terms: The
information provided in this book is designed to provide motivation and helpful information on the
subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat
any medical condition. It is sold with the understanding that the publisher and or author is not
engaged to render any type of psychological, legal, or any other kind of professional advice.
For diagnosis or treatment of any medical problem, consult your own physician. The author is not
responsible for any specific health or allergy needs that may require medical supervision and is
not liable for any damages or negative consequences from any treatment, action, application or
preparation, to any person reading or following the information in this book. Third-party products
are provided for informational purposes only and do not constitute endorsement of any websites
or other sources. The author urges you to do your due diligence before purchasing any product.
Your use of this book and its content is your responsibility alone. The author shall not be liable for
any physical, psychological, emotional, financial, or commercial damages, including, but not
limited to, special, incidental, consequential or other damages. All content in this book is the
opinion of the author who does not claim or profess to be a medical professional providing
medical advice. You are responsible for your own choices, actions, and their results.
At no expense to you, and IF you make a purchase, I might receive commissions from some links
on this book. Although I have made sure to include trusted websites, I bear no responsibility for
any third party products, services or websites.
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Dedication
This book is dedicated to my family. Especially my parents, as they gave me

everything they could. To my mom, who’s still here, and to my dad, who passed
away too young, 13 years ago.
A special thank you to Jose Rosado. I consider myself lucky to have met you
online. Your encouragement, tips, ideas, feedback, and your personal help with
extended phone-calls have all been instrumental in my progress. Thank you my
friend.
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Introduction
Let’s get one thing out of the way:
I urge you to consider using all forms

of resistance training.
Having said that.
Body-weight training is by far the most convenient in

terms of freedom and convenience. Once you learn to use
your body as a barbell, you’ll never be dependent on
equipment or a gym.
I organized the book in this manner to give it a linear

structure, but these items affect each other in non-linear
fashion too.
Health is a holistic, complex system, with a Feedback Loop

in which every “separate part” affects the others and the
whole.1
There following are the main four chapters.
1 https://en.wikipedia.org/wiki/Feedback
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Training
Diet
Mindset
Breathing
BREATHING is the basis of everything else. If you don’t breathe powerfully, you will
not be powerful. And this is called powerful bodyweight training.
MINDSET is the software part that you will apply during your physical training. It’s
the limiting enemy within if you don’t practice equally with good form, just like
physical training.
DIET is the basis of your leanness and the building blocks of your new muscle. You
burn fat and alter your body composition with diet mostly. Forget training as a
way to burn calories. You do burn calories with it, but unless you’re as lean and
muscular as you wish, just forget for now about training to burn calories.
TRAINING is how you will become strong and powerful and supple and athletic
no matter your age or starting point. The main program is for absolute beginners.
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And even if THAT is too hard for you today. Guess what? Work your way up to
reach the beginner level. Do not feel discouraged. Work your way up. Always go
up, bit by bit.
TRAINING EXTRAS has things that do not fit inside the other chapters but you can
find valuable stuff in there. The training log is not “mandatory but I've personally
found so much immense benefit in it that I HAVE TO include it and to at least
suggest that you try it for a few months.
You “should” ideally be able to jump right into the training and be fine. BUT
modern humans need to unfuck themselves first. We have lost the ability to deep-
squat and hang, and we’ve become anterior chain-dominant because we
slouch all day long. Our shoulders are basically dislocated for long periods of time,
because of hours of sitting. Glutes have weakened because of our constant
sitting on them. Etc.
So, I’ve dedicated a lot of time to give you tools to unfuck yourself as much as
possible in preparation for the exercises. All of this with the idea that training is
lifelong. And I want you to be free of injuries.
TRAINING LOG is of outmost necessity if you have a negative mindset and you
have had trouble in the past and abandoned your training. Seriously, read this
chapter to see a simple way in which to track your physical and mental progress.
Now, these are merely tools, and you will understand that there are a million
complexities that go way beyond the scope of this or any other book. I’ll give you
tools that might help you fix common asymmetries, and shoulder exercises to
keep them supple. Let’s get started right away.
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Before you begin, remember the DISCLAIMER.
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Always consult your physician.
1. BREATHING
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Breathe Through the Nose
If you’re a mouth breather like I was, you’re simply not as strong or healthy as you
could be.
Most of your breathing should be through the nose.
If you breathe predominantly through the mouth, then you cannot imagine how
much life improves with this change alone. I was a mouth breather for most of my
life. It was especially tortuous when eating. I felt I was asphyxiating while trying to
chew the food. Every single time. So, I had to stop chewing and take a deep
breath, before I could continue eating. It was maddening to be honest.
Now. In order to be able to breathe through your nose, you have to have clear
air passages. This sometimes cannot happen because of many health conditions.
I had chronic rhinitis and asthma.
Lowering chronic inflammation slowly but surely dis-inflamed the air passages in
my nose. And it can do the same for you. And such a thing is likely to happen if
you follow the diet similar to the one I describe.
If you have any medical conditions, I

encourage you to treat the problem
with a specialist as soon as possible.
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I believe that your maximum strength is not possible if

you only breathe through your mouth.
There are extreme situations that will require that you breathe through the mouth,
of course. But even after performing an all-out sprint (which is among the most
demanding exercises a person can do) you should be able to quickly go back to
inhaling through your nose and exhaling through your mouth, and then transition
to also exhaling through the nose.
STUFFY NOSE?
Here’s a couple of ideas suggested by Google:2
 Hit the shower.

 Try a saline spray.
 Flush out the sinuses.
 Apply a warm compress.
 Try eucalyptus oil.
 Take allergy medicine.
 Use a decongestant.
 Use a humidifier.
My personal way is different.
2 https://www.medicalnewstoday.com/articles/313808.php
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Whenever I have a stuffy nose, I let the hot water run in the sink. Then I form a
“bowl” with my hands so as to fill them up with hot water. Then I proceed to sink
my nose in the hot water, and I make bubbles with it. Trying to make the water
reach as far as possible in the back of the nose.
So you sink your nose in a way that makes the water go all the way to the back.
Do not inhale. Blow bubbles. Blow your nose in the sink. Change the water 4-5
times. Rinse and repeat.
This works wonders for me.
If this is not enough I use a Fluticasone nasal spray that a doctor prescribed me. I
try to use it as little as possible. Last year I used it 30 times maybe in the whole year.
I repeat. If you can’t fully breathe in and out through your nose, you will not reach
your true potential. Might be people who think differently, but I’m adamant about
it.
Again: Always consult your physician! I’m not recommending that you do any of
these things. This is stuff that helped me.
BREATHING IS ABSOLUTELY KEY to learn to control your body.
So, these are not isolated tips or tricks… These are measures that you must take if
you want to achieve your maximum potential while training and in life in general.
Breathe through the nose in your life, including in your training.
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Learn to Control Your Diaphragm
Shallow breathing makes you anxious and weak. This has a cascading effect in
your hormones. In turn, hormones govern everything in your body, including sleep
quality, muscle building and strength, as well as your fat burning, etc.
The opposite of shallow breathing is obviously deep breathing.
Some benefits3 according to Google:
 Reduces stress, by reducing the stress hormone cortisol.

 Helps you better manage depression and anxiety.
 It lowers your heart rate.
 Can lower your blood pressure.
 It helps people with PTSD (Post Traumatic Stress Disorder).
 It’s essential to strengthen your core.
 It improves your capacity for intense exercise.
 It lowers your chances of injuring or wearing out your muscles.
My way of learning how to control the diaphragm is

slightly different than the ones I’ve seen in general.
3 https://www.healthline.com/health/diaphragmatic-breathing#benefits
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If you’re reading this in your computer, that’s perfect! You can do it right now.
Keep on reading these instructions while you actually put it into practice, so you
can feel the benefits in this moment and not later.
Okay. Ready?
I’m assuming you’re sitting down. If you’re not. Please sit up straight for this
exercise.
CONTROL YOUR DIAPHRAGM:
1. Put left hand (palm) on your belly.

2. Put your right hand on your solar plexus.
3. Exhale fully through the nose.
4. Press with your right hand against the solar plexus.
5. Inhale fully.
6. Your belly will move the left hand.
7. Your right hand should not be moved by your ribcage.
8. Exhale fully with your belly (through the nose).
9. Repeat 10 times, slowly and not forcing anything.
You can do the same exercise lying down on your back, with your belly up and
your feet flat and knees bent.
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This will teach you how to control your diaphragm. You can do this exercise
whenever you’re driving your car while commuting, working at your computer, or
do it at home whenever you want to relax.
Learning to control your diaphragm is a tool to become

stronger and perform at your best.
Practice this during your next workout. Control your diaphragm, so you can
maximally activate the glutes, and use all this new control and power to perform
the best pushup that you’ve ever done before.
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Power and Exhalation
Inhaling is only one part of the equation. Like we already said, most people
breathe shallowly. This creates weakness, both mental and physical.
With your diaphragm under control, you can keep it locked and exhale
powerfully from the belly. This is very useful to exert power.
Powerful exhalations give you more power and control during physical training
and in life. You will be more able to do the required exercise and do more reps,
have more stamina, etc.
Something that I use all the time is tapping the sides of my torso and abs. Exhale
in short bursts while you tap different parts of your core. Continue this tapping and
“awaken” several parts of your body.
Start with your solar plexus. You already learned to exhale fully and to control your
diaphragm. Well. Tapping can create a stronger connection between your mind
and your diaphragm and all muscles.
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Breathing for Calmness
This is a good starting point for a grounding breathing pattern. This one is not ideal
for training at all. This one you can use when you’re done and you sit down, etc.
Breathe work can be done anywhere, as long as the breathing pattern is
adequate for the situation you’re in at the moment.
You can alter the exact numbers to your liking.
BREATHING FOR CALMNESS:
 Inhale 6 seconds.
 Hold 2 seconds.
 Exhale 6 seconds.
 Hold 2 seconds.
Repeat 10 times.
Holding for 1-2 seconds while your lungs are empty are a key part. Don’t ignore it.
You can do this while driving. Use this one during your commuting hours. Seriously,
driving is excellent to learn how to control your breathing, and your emotional
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control. You can be focused and in control of the emotions that arise during
heavy traffic.
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Reset Your Breath
When you notice that your breathing is out of control and your heart rate is
through the roof, you can actively do something about it.
You can recover.
Try this:
Let your body inhale as it wants (likely through the mouth right now).
But then break the exhalation into short powerful exertions.
Some firefighters and elite soldiers practice this type of breathing for extreme
situations. There is no reason why you can’t do it in your physical training. And your
training sessions should be intense, not calm and easy. You must get your heart
PUMPING. And this technique helps you maintain fine motor skills and your heart
rate under control.
So.
Whenever you find yourself trying to catch your breath and with your heart racing
out of control, you could try this technique.
It’s very useful.
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RESET TECHNIQUE:
1. Don’t try to control your inhalation. Let your body breathe in as it wants to.
2. You will control your exhalation.
3. Once your body automatically breathes in fully…
4. Exhale in short explosive bursts, lowering your diaphragm and pressing your
belly in.
5. Exhale through the MOUTH.
6. Do around 3-4 quick exhalations
7. Last exhalation is a bit longer and empties your lungs.
8. COMPLETELY EMPTY YOUR LUNGS.
9. Let your body breathe in fully as it wants to.
10. Repeat this cycle 5-10 times.
I learned this technique from a program called Six Degree Flow (this is an affiliate
link).
You can check it out but I’m not recommending you to spend more money. I
purchased a TON of products over the years and learned a great deal thanks to
them. But as of this moment, it’s best for you to just APPLY this one! Do not fall in
the trap of researching forever!
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Wim Hof Breathing
Breathing powerfully can help you gain control and a sense of calmness in your
life. The minimalistic version I practice, I got it from a video where Wim Hof was
asked “what would be the absolute minimum version?” or something along those
lines. And he described these steps, more or less:
MINIMALISTIC WIM HOF BREATHING:
1. Breathe 30 times like this—fully in, then let go.

2. On the last breath, exhale (let go, do not force the air out).
3. Do as many pushups as you can with empty lungs. Do not breathe.
4. On the last pushup, breathe in (fully in) and sit up.
5. Hold your breath for 15 seconds.
6. Exhale.
I recorded a session, check it out.
No need to learn more than this really. But I recommend his course. I purchased
it and it was a great investment. I repeat. I spent A LOT of money over the years
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on fitness and health programs, but I’m not suggesting that you have to do the
same.
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2. MINDSET
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Vision > Identity > Self-Discipline
Identity comes before self-discipline, and vision comes before identity.
Why?
Because you are where you are today because of your actions. And it is your
actions that define who you are, not what you feel or think or say.
If you are 100% happy and content with who you are today and where you are…
FANTASTIC! But chances are that you aspire to something more. You know that
you can BE more and get more out of life for you and your loved ones, or your
community. This all starts with yourself.
So.
You must ask yourself:
What do you want?
What type of person will you have to BECOME to get what you want?
Use both your imagination and observation.
If you’re past your 30s and want to have a physique that turns heads (VISION),
think about the type of person that accomplishes that (IDENTITY). Imagine their
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mind. Imagine their actions. You will see that SELF DISCIPLINE is an integral part of
that identity. You don’t have to impose it or be at war with yourself while
practicing it.
If you can’t see that in your own mind, then pay attention to someone who has
the type of body you want and is in similar situation to yours. And it’s better yet if
the person is publicly sharing what they do to stay fit.
Once you have your vision, you use it to come up with the identity, ideally one
that has self-discipline embedded.
Take a good look at what you did today.
You did 10 chin-ups today.
You couldn’t do 11.
THIS is the best of you today. Embrace it.
Remind yourself that the best of you today is all you will ever have.
So, if you want to someday be a strong athletic person, you have work to do.
And you being in this shape today is OK as long as you give the best of you.
You will know deep inside when you’re not giving your best.
We all know.
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So take note and think about surpassing your current self.
But give yourself time.
You must press yourself, yes. But not to the point where you cannot recover.
You must create stress, but only stress you can recover from.
Enough to be difficult for you, to push you but easy enough for your body to be
able to adapt to.
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Reclaim the Pleasure of Movement
Young people have an urge to move. They don’t need to be told to do it. They
get pleasure from movement. They crave for movement. But something happens
along the path and they lose it.
Suddenly, moving is cumbersome. Moving hurts, or is uncomfortable. And they

start to avoid it at all costs.
Our chairs. Living life vicariously by watching TV, movies, and playing videogames
contribute to pain, stiffness, tightness and a general state of muscle-amnesia. The
result: you feel like not moving.
It’s a mixture of psychology and mechanics. The mental aspect is first.
When you get used to living life vicariously (TV, movies, videogames, and comics,
etc.) you feel less like actually doing things yourself. Your mind can be tricked into
thinking that it has done all these things that it has watched on TV. And your brain
has one priority above the rest: to save energy. So. You lose the drive to go out
and live life.
And then there’s the mechanical/physical aspect.
Chairs kill your glutes.
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Your glutes are one of the primary sources of power. They are heavily responsible
for an endless list of critical functions. Most people have dead glutes. But you can
bring them back to life. No need to be Dr. Frankenstein either.
Most people past the age of 25 start looking like they dread movement. They look
like they just want to sit. You see a typical man in his thirties and it looks like he will
snap something should he move one tenth of an inch outside his usual range of
motion.
When a man 30+ gets down to pick something up from the floor, there’s a thick
layer of fear in the air. A feeling that he might not come back from such a daring
act. I see it all the time in real life.
I had lost the pleasure of movement by my mid-twenties. Today I’m 41 and I

reclaimed this thing I call the pleasure of movement (you can call it whatever you
want). I had to fight for it.
Today I have an urge to move. Not an urge to prance around like an idiot. But to
move my body, pick things up, toss them, pull my own weight to climb, squat,
sprint or just move fluidly in everyday life.
If it was for doctors and what my relatives and friends said, I’d be just like them,
rusting.
It was necessary for this situation to change, that I took charge and accepted full
responsibility for my body. Being a victim and a general wussy was not an option
anymore.
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Others had different “solutions”. Pills for this. Pills for that. Just move less. Why do
you want to move so much?
I’m not kidding! I actually heard the line: “why do you want to move so much?”
multiple times from well-intentioned people… It seems most people have a vision
of life that I just can’t stand. They are complacent in limitations that I just won’t
permit. I love to be free.
Your mind is your first cage.

Your body is the next.
I think it’s healthiest to accept the things you can’t control. And to just let go of
the things that you honestly will not solve…
But your state of mind is your choice.
And so is the state of your body.
These simple everyday habits can improve your life and free you to move more.
So you WANT to move more. So you CRAVE for movement, not DREAD it.
When I say reclaim the pleasure of movement. I don’t mean ask for it. I don’t
mean demand it. And I certainly don’t mean beg for it. I mean take it. RECLAIM
IT.
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HOW TO RECLAIM THE PLASURE OF MOVEMENT?
 Get stronger by training.

 Practice the Movement Drills.
 Transdermal Magnesium x20 minutes, once per week.
 Walk 2x per day for a minimum of 10 minutes each time.
 Breathe more powerfully, practice daily.
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Mirror Affirmations
Set the timer to 5 minutes. Pick 3-10 affirmations.
Stand close to a mirror, like 4 inches away.
Look at ONE of your eyes. Don’t look at anything else. This is very hard.
Breathe deeply through the nose. In and out. Very slowly.
Say the affirmations in your mind.
Look into your pupil. Look at the details of your eye.
If you get distracted, just return to that eye.
Stay there motionless, breathing deeply until the timer rings.
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Your body wants one simple thing: STAY THE SAME (homeostasis).
Ignore what your body wants.
Write phrases about this new age in your life.
You can read these phrases, ideas or affirmations during yor physical training. As
a matter of fact, that’s exactly what I did. This is in no small measure the reason I
recovered after years of taking anti-depressants and being like a zombie.
Integrate affirmations and visualization into your training session. Don’t miss this!
During the hardest part of your training, you can say things like:
-I can do much more than this.

-I’m a triumph.
Who cares if it sounds corny?
Whatever it takes!
Other phrases:
-I’m starting a new time in my life.

-A better time.
-I’m becoming someone athletic and strong.
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3: DIET
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Establish your maintenance calories
(WITHOUT COUNTING CALORIES)
There is this thing I’ve noticed about fat loss. To internalize this, I had to spend
many years of trial and error. And what I noticed is that you can make it real easy
on yourself if you pay attention to something. Something that’s going to sound
too obvious, but hear me out…
Have you been weighing more or less the same for the
past month?
If your weight hasn’t changed, then you’re eating within your maintenance
calories. That’s all there is to it.
And if you want to burn fat, you can simply stay eating the same and begin a
training program that also includes lots of walking. And you WILL BURN FAT, no
further change necessary in terms of calories in/calories out.
But in this program, we want to prioritize maximum health and, specifically

hormonal health. You’re gonna be focusing on real food, at least 70% of your
daily meals. And you can play with the remaining 30%. I practice this ratio exactly.
80/20 would be better, yes… But I just don’t! Hahaha!
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You can skip intermittent fasting the same way I skip breakfast, it’s up to you. I will
provide a fasting protocol and you can adapt it or simply ignore it at will. All good!
How to establish your maintenance calories?
The easiest way it to:
Track your diet for 7 Days
Don’t count calories.
Only take note of what you eat.
Then, if you want to lose weight (burning fat is what you want) as in the case of
most people, you will have to remove a bit of carbs from your weekly diet.
As an example:
If 10 of your meals had rice in them. You can either cut the rice content in those
plates to half (just to give you an idea) or you can keep the quantity of rice and
reduce the number of times per week to 5.
This approach helped me tremendously and has helped many people. It’s much
more understandable than calories.
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Understand this concept:
If your weight has been more or less the same for the last couple of months, you
do not need to cut your rations so much. Don’t resort to a crash diet.
Always take the long-term approach. The life-long approach to be more precise.
If you’re a numbers person and you want to count calories, by all means do so. I
went through that and it’s definitely worth it. But I think it makes everything more
complicated. And I want to keep this program simple.
You can burn tons of fat without counting calories nor measuring your fat
percentage. I prefer to use portion control and a mirror.
You want GUARANTEED fat loss?
Then, you have to count calories and macros. Then establish your daily intake
below your maintenance caloric needs.
If you prefer to take that route, you’re gonna have to do a bit of online searching
and spending time, dedicate it a lot of your focus for months. It’s totally worth it.
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Real Hunger vs Conditioned Hunger
Not only food today is more abundant than ever before in our history. It’s also
carefully designed to make you an addict. To make matters even worse,
processed foods have gotten more and denser in weird chemicals.
Besides all of this, culture in general will (if you fall prey of it) reward behaviors that
have to do with self-indulgence and comfort at all costs.
So, the cocktail is powerful.
You eat more than three times per day and you’re fat?
Well, understand that by eating all day and succumbing to these artificial urges
to eat, then you’re training to feel hungry all day.
Eating 2-3 meals per day is a good number. More than that and you end up in a
state of constant cravings like most modern people.
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Intermittent Fasting
Intermittent fasting helps weight loss and improves your health. You eat in a shorter
feeding window than before. It’s the perfect solution for the sickness epidemic of
our time: overabundance of food that is also designed in labs to make you an
addict.
The most common fasting protocol is 16/8
This means that instead of eating all day long, you reduce your eating window to
8 hours in a 24 hour period.
So, let’s say you eat your last meal at 9 PM.
Well, then you don’t eat anymore and go to bed later on.
You wake up and you can only have things that have zero calories to continue
the fast: water, carbonated water with just a few drops of lemon, black coffee
with zero sugar, yerba mate, green tea, black tea. Things without calories.
At 1 PM that day, you can now break the fast (literally have breakfast) because
you’ve completed 16 hours of fasting.
I personally often fast longer than this, 18 hours is very common, sometimes 20. All
very easy and beneficial once you get used to it. I know it sound impossible and
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weird because I was there. I was fat and having 10 meals a day! And ALWAYS
hungry!!!
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Carb Cycling
Carb cycling could not be simpler. You can be carnivore one day and eat high
carbs the next, you know? People apparently have the need to label themselves
and to adopt a whole ideology, even in their eating habits.
I don’t like labels or shit like that.
Practicality rules. If I go and have dinner at a restaurant with my girlfriend, I like to

eat “normal” and drink some booze, maybe 1-2 drinks at most. Whenever I feel
like doing that, I do it.
The next day I become carnivore.
I simply don’t eat any carbs the next day. This works wonderfully to manipulate
your levels of fats, etc.
Try it. Don’t confine yourself my friend!
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What Foods to Eat
Okay, I’m not a researcher, nor do I have the scientific knowledge of experts. But
I tell you what I DO know. How to go from fat to skinny and from skinny to lean
and muscular.
I can see that we’re surrounded everywhere by more numbers of fat people, who
are fatter than ever, and who get to that point earlier in life than what I’ve ever
seen before in my entire life. And I’m sure that you’ve noticed the same thing.
What is the mainstream diet?
The most obvious one is processed food. We all know this and we don’t need to
read an amazon book to realize it. Consumption of protein has been going down
at a faster pace than ever. Protein has been replaced with insane amount of
carbohydrates. The low fat insanity is still alive and kicking (kicking people off a
cliff and into diabetes and cancer). Vegetable seed oils are in everything, and
they are pushed as “healthy”.
So, to recap. More people than ever are sick and fat. And they’re eating like that.
The solution is obvious, even if you don’t read a single research paper in PubMed.
Do the opposite.
 Avoid processed shit at all costs.

 Eat more meats and eggs.
 Eat more fat.
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 Avoid vegetable seed oils.

 Replace these oils with butter, lard,
coconut oil and olive oil.
 Reduce carbohydrates or eliminate
them (depending on personal health
and needs).
This is literally the OPPOSITE of what 90% of

the people in this planet do.
Remove the crazy idea of trying to fix with training all the fuckups that you did in
your diet.
Once you get to low body fat percentages, it gets VERY easy. I still can’t believe
just how easy it is for me to maintain a great physique 365 days a year. I know all
too well how “hard” it was for me to avoid getting fatter every month when I was
eating the other way. I spent most of my life weak and fat. So if I could make such
a big change, so can you. No doubt in my mind.
So, eat more PROTEIN.
 Meat (fatty cuts are preferred but all meat is good)

 Eggs (whole of course)
 Chicken
 Tuna
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 Organ meats (sweetbreads, liver, kidneys, bone broths, which are

pure fat and not ‘meat’, but whatever)
 Nonfat yogurt is good (last time I eat this was 15 years ago or more).
 Whey protein (I never use this, but guys who know their shit
recommend it).
 Fish (I do not consume fish ever, but again, it’s good. I gotta be
honest here!).
 Cheese (hard cheese is better for fat loss, but I eat many types).
 Bacon, Salami, Sausages, Pastrami.
FOCUS ON THESE VEGETABLES:
 Broccoli
 Onions
 Cauliflower
 Cabbage
 Brussel Sprouts
 Lettuce
 Arugula
 Spinach
SOME CARBS TO CONSIDER (asses the effects, these could stop your fat loss
progress. I personally eat carbs like rice and some bread and potatoes and I can
stay lean all year long, but every person is different).
 White rice
 Bread
 Potatoes
 Carrots
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Sparkling water with drops of lemon juice has been a staple in my 5+ years of
intermittent fasting.
Black unsweetened coffee is a great ally. Green tea and yerba mate mixed
together make a great infusion.
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What Foods NOT to Eat
This list could be endless, but we’ll make it short, because we have shit to do. You
and me. You can start eating right, and practicing the mindset exercises during
your physical training. And build a better you this year.
You already know what NOT to eat in general, Most people with an IQ higher than
40 knows it too.
But, let’s list a few:
BIG FOOD GARBAGE:
 Pasta
 Pepsi, Coca Cola
 Pizza
 Instant anything
 “Healthy” bars with cereals or “energy”
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 Ice-cream
 Pastry
 Bread
AVOID THESE OILS LIKE THE PLAGUE:
 Sunflower oil
 Corn oil
 Peanut oil
 Canola
 Soybean
FULL DISCLOSURE! I regularly eat all the stuff above.
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And I post it on Twitter to remind you that unless you have a health problem, you
can have your night out and your drinks and not get fat, ever.
As long as it’s the exception, I’m not convinced that eating like this would cause
health problems in the long run.
NOTE: Many folks do have health problems, like autoimmune diseases, and are
therefore forced to go keto or carnivore—something that I’d HATE because I love
carbs too much).
But when I say that I eat these things “regularly”, it actually would be described
as seldom for a normal person. And there’s another thing. Whenever I eat shit like
this, I FAST LONGER.
Either before (if I had planned a night out with my girlfriend for example, or the
following day) you can use longer fasting and cycle carbs as a katana against
fat.
A word on drinks. AVOID drinking stuff with calories in it. Again, I break this rule, but
then later on I use the KATANA again! Become a samurai against fat.
Not only fast longer, but skip carbs entirely the next day. That’s what I mean with
carb-cycling.
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Fat Burning
To lose weight you have to create an energy deficit. And don’t bet on you
burning with exercise what you overate earlier on. It simply is a waste of your time
because it’s ridiculously easy to undo hours of fat burning cardio with a bit of junk
food or high carb/high fat meal.
You can create a caloric deficit simply by removing part of the carbs you
consume like I describe, or you can count calories and macros. I went through a
long process of learning to count calories and macros. It took me 1-2 years to get
to this point where I know it instinctively.
Learning to count calories is a fantastic investment of your time.
Counting macros and calories will take a lot of your mental energy and you will
have to focus on learning and paying attention to what you put into your mouth.
This is all great for your awareness and your body composition.
Counting calories and then cutting them to a number below

maintenance is the only guaranteed way to lose weight.
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Vegetarian?
I was a vegetarian for 12 months and it didn’t work for me. Here’s a few recipes
for the vegetarian folks who also want to eat low-carb:
Some of these actually look yummy!
https://savorandsavvy.com/2018/08/low-carb-vegetarian-recipes.html
https://www.ditchthecarbs.com/low-carb-vegetarian-meals/
https://hurrythefoodup.com/18-low-carb-vegetarian-recipes/
Some vegan options:

https://chooseveg.com/blog/9-vegan-keto-recipes-for-trying-the-ketogenic-
diet/
Try these as staple foods:

 Eggs (not valid if vegan obviously)
 Yogurt
 Kefir
 Butter
 Cheese
 Avocados
 Nuts and Seeds
 Beans
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4: TRAINING
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Training for What?
This book is not about doing workouts.
It’s about training.
Which means doing exercises with a purpose.
And the purpose of this training is to help you:
-Build Strength
-Build Muscle
-Raise Energy Levels
It’s not fancy stuff to impress others. This is a program to compete with yourself.
You train to build strength, optimize your body composition, and improve your
cardiorespiratory fitness.
You have to force your body to adapt by creating stress

in the form of exercise.
If you give your body what it needs in terms of nutrition, and you produce a
stress intense enough (and then recover) then it will have no choice but to
make your muscles stronger and larger.
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Look, I like things that are simple and I hate the opposite, because the chances
of you doing a program that is simple are much higher. So, this program is simple
above all.
What is strength?
You must define it yourself.
For me, strength is:
-Being able to fireman-carry a 90kg person. (I’m 78kg)
-Doing an all-out sprint and then being able to stop and recover quickly, and
maintain fine motor skills (all out sprints and then pick something up from the floor
like a twig and throw it up and pick it mid—air. Back to normal breathing in 2
minutes or so.
-Able to punch with full force (my full force), elbow and/or knee (I practice this
separately).
-Being able to go from my absolute 0 to 100% in the blink of an eye and not have
a heart attack (hopefully).
-Move with ease and feel zero constraints and or stiffness in joints or muscles in
everyday life. I.e. AGILITY. This means climbing walls easily, jump from elevated
surfaces, effortlessly deep squat to pick things up, etc.
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CHOOSE YOUR OWN DEFINITION OF STRENGTH.
Take a moment to consider this, as it is very important to have clear goals.
Take a piece of paper if you have to and begin writing down what you want to
achieve, who you want to be.
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More Focus on the Posterior Chain
In this program we’re going to focus on the posterior chain more than usual.
Why?
Because most people would benefit from training the posterior chain more often
and more intensely. For many reasons, people do more pushing movements and
are also completely imbalanced in their musculature, this produces pain and all
sorts of problems in everyday life.
While we spend hours sitting down in front of computers, our entire posterior chain
is stretching. Everything is wrong with sitting. Shoulder blades out of place,
internally rotated shoulders, closed chest muscles, bent middle and low back…
Once you see it, you can’t un-see it.
Another thing: our glutes & high-hamstrings have our entire weight on them and
are literally compressed all the time while we sit.
4 Icon made by Freepik from www.flaticon.com
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Compressing a muscle for long enough will diminish the blood

flow and will eventually cause muscle amnesia.
This means that the mind-muscle connection will be diminished.
Most people have a degree of muscle amnesia in the glutes. This causes a myriad
of negative effects. You have neck problems? Chances are that it’s because of
extended periods sitting down.
Hips eternally stuck in 90 degree angles… Etc. The list of problems caused by sitting
is long! It’s horrible from the perspective of health in all areas.
So, this program will focus on undoing years of damage by having a lot of pulling,
bridging and back extensions. Hanging planks are EXCELLENT and I personally do
them in the dip machine in public parks.
We want to create a structural balance.
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Progressive Overload
Progressive overload is the most important law in strength training. This means, in
very simple words, to force yourself to do more of something overtime. This can
be: doing more repetitions of the same movement, or adding weight, or
progressing from a partial range of motion to a full one (i.e. box squat to deep
squat). Improving your form is also progressive overload, as you will recruit the
correct muscles more optimally.
Here’s a few examples of progressive overload:
- Doing the same exercise with increased range of motion.

- Doing more reps.
- Lifting more weight.
- Doing the same exercise with better form, with more control or less effort.
- Less time in between sets.
- Doing more explosive repetitions vs slow and controlled ones.
- Training the same exercise more often in the week.
Form and Range of Motion are #1 in importance.
Number of Repetitions and Load are #2.
For progressive overload to be useful, you must direct all your focus to yourself
and only yourself. You must actively ignore other people and most importantly,
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not compare yourself to others. Don’t even look if this triggers your “keeping up
with the Joneses” reflex.
And it all starts from wherever it is that you are right now in terms of strength and
your ability to perform movements.
If doing more than 15 wall pushups is hard for you and you have to break form in
order to complete the arbitrary number or repetitions… then you must stay there
and master it with less repetitions. Unless you know what you’re doing, STOP when
you break good form.
You must NOT skip to the next variation of a movement because some dude you
saw on YouTube is overhead-pressing an elephant.
If you can only squat to parallel, then that is your starting point. You must simply
go a bit further in terms of range of motion. NOT add weight!
First improve your form and increase your ROM, then move into adding more reps
or weight.
Perfect technical form > Progressive overload
You must begin your journey with the lightest weight (keep your ego in check).
Or, in the case of bodyweight training with the easiest variation in terms of the
angle that your body is in relation to the movement.
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You must make peace with the idea that you have to do whatever is right for you
today. Even if that means that you’re not as strong as “you should be” or some
other form of arbitrary imposition.
Many men waste a lot of time in the gym because the only thing they
progressively overload is their ego.
Breaking perfect technical form in the last 2-3 reps of a very hard set is okay. But
systematically breaking perfect form to “get more reps in” is a fool’s errand. No
one cares about the number of reps you do. And you’re not helping your body
by doing such a thing.
So, progressive overload is the foundation of your physical progress. And with
body-weight training it’s more of an art than a science, for lack of a better
analogy. When you go to a gym, you can add plates and see your progress not
only in terms of repetitions, but also in clear numbers of pounds.
With bodyweight training you have to be creative and

manipulate your weight by playing with angles.
You have to dance with gravity. For instance, wall pushups have you almost 100%
vertical (and head up), then you move to table pushups to be in a 45 degree
angle. Then normal pushups (horizontal). Then knees-elevated pushups (aka
decline pushups), this, all the way to a handstand pushup, in which you are again
vertical, but this time you’re inverted.
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We will do mostly full-body training, because it’s the best choice for bodyweight
exercises (as usual, if you know your stuff, do whatever works for you, but for most
beginners, I’d say stick to this first).
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Mind-Muscle Connection
To get the results that we want, we must develop the mind-muscle connection.
Which is nothing more than the strength of the signal from the brain to the muscle
that you wish to activate. This can be trained.
And this is already embedded in the Training section, so just bear in mind that you
will consciously make this connection between brain and muscles stronger.
Tapping:
Tapping is a fantastic tool to help you increase mind-muscle connection.

Especially with muscles that are lacking in development (asymmetries, etc).
Think about it.
Is there a muscle that you try to activate and it feels like ALIEN to your own body?
Like it’s not responding?
Well, tapping with your fingertips will work wonders to call your brain’s attention
to it. I use tapping constantly during my training (it’s so automatic that I can’t help
it… I dunno if it’s necessary or even helpful anymore, LOL!).
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-Upper chest
-Glutes
These used to be problem areas for me. So I used tapping with my fingertips a lot
during my workouts.
Mirror:
Training in front of a mirror helps tremendously too. As your brain can actually see
the muscle and you’re commanding it so send a signal. To gain awareness of it.
You have to insist. You must be relentless.
So, for a beginner with poor mind-muscle connection, increasing this connection
starts with doing the most basic and easiest variation of an exercise, because
doing the more complex and difficult variation will recruit the dominant muscles,
not the weak ones.
You can use tapping and observing yourself in the mirror to further increase this
connection. You might have do it systematically for months. Just accept this and
act accordingly.
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Movement Patterns
There are six to eight primary movement patterns. This varies depending on the
classification. But I like Alexander Cortes’s list 5, so here it is:
There are 7 basic movement patterns:
-Hip hinge (deadlift, glute bridges)

-Squat
-Lunge (single leg)
-Push/press (upper body)
-Pull (upper body)
-Twist (rotation)
-Gait (walking, running, sprinting)
Do you want to have the capacity to move freely? Have lots of energy all day
long and be strong and look great?
Many people are strong (easiest) but look bad. Many look good (easy too) but
are not strong. There’s a big group of people who are strong and look good, but
who are not capable of moving freely in full ranges of motion, and have no
energy throughout the day.
5 Visit Alexander’s website here.
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Me and my two brothers train similarly and have high energy, move better than
most people, look great, and are relatively strong.
This is a book about becoming powerful and supple.
We’re gonna work on motor control before we can go to the full range of motion
of any exercise. If this means that you have to spend three weeks doing box
squats before you can go lower, so be it.
From Simple Movements >>> to Complex Movements
We will master very simple movements first, and then progressively move on to
more complex variations. The brain loves movement. And your body will
eventually love it too, but only once it’s ready for it. Otherwise you could injure
yourself.
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Customize This to Fit You
This is a tricky thing…
But if you or your body simply hates a specific exercise, make adjustments to the
program. Listen to your body. The chances of you abandoning new endeavors go
through the roof when you hate doing them.
You still have to FORCE yourself to do it, as this is one of the reasons that you
abandoned a program in the past (if it’s the case with you).
If one day you’re REALLY tired and your body is sending signals… As long as
they’re real signals it’s ok. But always remember to NOT trust your urges in regards
to self-discipline. It’s obvious that par of you wants you to stay the same and never
change. But you consciously giving all the power to this part of you, well that’s the
problem… You gotta fix that.
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Tempo
When you perform an exercise, your muscle goes through three different stages
in terms of TEMPO. And these stages have numbers:
1. CONCENTRIC/POSITIVE: Muscle shortens during contraction.
2. ISOMETRIC/ISO/HOLD: The lockout.
3. ECCENTRIC/NEGATIVE: Muscle lengthens during contraction.
If you have to perform a chin-up with a tempo of 1-3-3. It means that you have to
lift your body in 1 second. Then HOLD (ISO) at the top for 3 seconds. And finally let
gravity pull you back down (negative portion) for 3 seconds.
In this program I’m gonna be using the term ISO HOLD (Isometric). Holding a
position of a movement will help you improve mobility and stability.
And I’m gonna be using the term NEGATIVE, which refers to the eccentric portion
of a movement.
Some movements can be done in an explosive manner. This means that the
POSITIVE portion should be done very fast.
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Full repetitions/full range of motion repetitions are usually the best if you want
strength and hypertrophy. But… Partial repetitions are very valuable too if you
want to achieve something specific, such as targeting a muscle.
For example, if you’re doing chin-ups, you can target your biceps more if you
restrict your movement to the final top range. And finally you can add an ISO
HOLD for 10 seconds to explode the poor muscle!
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Supersets
In your workouts/training sessions, you can find SETS and SUPERSETS.
“A superset is a form of strength training in which you move quickly from one
exercise to a separate exercise without taking a break for rest in between the two
exercises. Typically, you will take a brief break to catch your breath or grab a drink
of water between sets of an exercise.”6
You will know that you have a superset in front of you if it’s designated A1, A2, etc.
So, in this case, you will perform the repetitions of A1, and immediately get to work
on the reps for A2. Once you finish that, you take a rest.
If you find a workout like this one: A1, A2, A3… That is called a tri-set. Nothing more
than that.
6 What is a superset?
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Resting Periods
For this program, as a general rule: it’s better if your resting time between sets is
very low. Never more than 90 seconds if possible.
You must push yourself, but also be ready for the next exercise.
The most commons rest period I use is 30 seconds. Followed by 45 seconds.
Whenever you need more time, go ahead. Ignore my instructions, but try to not
to rest for too long. 120 seconds is generally too much.
Again, if you know what you’re doing, ignore my instructions.
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Can’t Perform an Exercise?
I tried to make this program as beginner friendly as possible, but if you can’t
perform any exercise (or two), here’s what’s gonna happen.
Do this: pick the movement that is harder for you. If you can’t decide which one
is harder, then pick one arbitrarily.
Pick one.
Do NEGATIVES on that exercise. Or do a version with much reduced range of

motion (ROM). And do it way more often (5-7 days per week). Before you say that
this is too much, hear me out.
Let’s say that you can’t do two exercises in the beginner program.
No problem.
PICK ONE of those, and SKIP the other one for now.
You will specialize in that exercise alone.
SAY HELLO TO SPECIALIZATION
Example: you can’t do even one repetition of horizontal pull-ups. And you can’t
do a glute bridge successfully either.
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Pick Horizontal pull-ups for now.
Skip Glute Bridges until you sort this one out.
Do the training session as it is laid out (minus glute bridges) and in the case of
horizontal pull-ups, do negatives.
Which means: hang on to the rings (or bar, or table) and start at the B position (A
would be down, B would be up).
So, you begin already at the ending position. What you do now is the NEGATIVE
(eccentric) portion of the movement.
You slowly let gravity pull you down. You RESIST it. But let it pull you down. Do it
very slowly, between 3-5 seconds.
Do the number of sets and repetitions as laid out (if you can) but only do the
negative portion of the movement, do not try to do the whole movement
(positive portion + negative) anymore for now.
Restrict your range of motion (ROM) if you can’t go all the

way down in a fully controlled manner. And only increase
your ROM when you can do it with good form and stability.
Now, you finish with today’s session.
But you’re not done!
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You now have to dedicate a few seconds of your day to build that movement.
You have to learn it by doing it several times a day. Every day (or at least
5x/week).
Do 5 negative reps 5 times a day (something like that).
Do this for one week.
Next week, you test yourself.
Try to do the full movement.
Do the negative part of the horizontal pull-up, but now try to actually pull yourself
up.
You’ll see that it’s much easier now.
If you still can’t lift yourself up. No biggie.
Practice the specialization work another week.
You will become stronger in no time and your brain will also learn the pattern.
Trust the process.
This will be your #1. It’s very important. Not being able to perform this movement
is your weakest link right now. Focus on it exclusively if you have to. If you must skip
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something, skip the rest of the exercises/training session, but do this one
movement 5 times per day every day. It’s only a couple of seconds each time.
Your brain will begin to get it. And it will happen during your sleep most likely. So,
you’ll be surprised one day when you can “suddenly” perform it. You brain got it
(Congratulations!).
EXERCISE ORDER
Whenever there is an exercise that is harder for you, do it FIRST in your training
session. Or, if you want to prioritize your back muscles, do chin-ups first, and do
squats (for example) later on.
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The Training Program
THE WHOLE PROGRAM CAN TAKE YOU A YEAR.
I think that the first year of training you’re still a beginner. So this program is
technically a beginner’s book. But once you’re done, you’ll be able to face any
other type of training.
Level 1: White Belt will take you roughly 3 months. You must cherish these unique
three months as it’s the best time in your training career to have simultaneous
gains in muscle mass, strength and fat loss.
Level 2: Aggressive Expansion is the next step and it could take you five months
or so.
Level 3: Bodyweight Master has no official deadline, as you will then be able to
decide for yourself what direction to take, but it’s gonna take at least four more
months until you master it.
Levels 2 and 3 will be released as upgrades to the program, together with the
videos and photographs. These will be FREE for existing customers.
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The idea is to extract the maximum benefit

from each stage.
…not to rush through it. No one is going to give you a medal or an actual belt.
This is your journey, so you better enjoy it!
After a whole year dedicated to mastering your own body, you will be armed
and ready to explore heavy-weight training (if you would be inclined to do so).
Or you can explore the endless world of calisthenics. It’s going to be up to you
really, because you will be ready for any other form of training.
Once you complete this program,

you’ll be completely unrecognizable.
Your joints will be ready for anything the world can throw at them. Gravity will not
be crushing you anymore. And you will see others with different eyes too. Just wait
and see.
Since most modern people are anterior chain dominant, we’re going to focus
more on building the posterior chain. We SIT too much and therefore are bent
towards the front for 90% of our lives.
If you have muscle asymmetries, i.e., you have one bicep weaker/smaller than
the other, then, see the FIXING ASSYMETRIES section.
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If you’re interested in LOGGING your training sessions, then you will love this
important chapter on My Personal way of Logging Training Log system, which I’ve
used very successfully to track mental and physical progress.
And unless you have your mindset perfectly in order, I recommend that you visit
the section first. Or get a book about mindset and apply it during your training. I
can’t emphasize this enough. I swear by it. It changed my whole identity. I was
lazy, weak and lacked drive to pursue anything from ages 20 to 35… Mindset
training during physical exercise is key. Visit the MINDSET chapter.
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Warmup
Until you know what you’re doing, I recommend the following:
First, heat up primary engines:
-Max Glute Activation x30 seconds.

-Crucifix Stretch.
Then, do around 2 warmup sets of the (first two) exercises that you
have to perform today.
Do 1-2 sets EASIER variations of the movement.
Do around 12-20 reps in each set.
Let’s say that you have to do 3 sets of Pushups today (as the main training).
Well, as warmup do 1 set of wall pushups x12 and 1 set of table pushups x15.
Then move on to your working sets.
So, if you have 3 working sets. You do a total of 5 sets actually. But 2 are part of
the warmup.
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I personally don’t warmup more than this, but if you think you need it, go ahead.
Just bear in mind that we have a tendency to waste time and energy on
unimportant stuff… all in order to avoid what needs to be done.
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Where Do I Begin?
TEST YOURSELF:
Do the Beginner Training (weeks 1-3).
Do the WHOLE session, do not just test each

movement.
And after you’ve finished it, do this check.
-Form is great?
-Full Range of motion?
-Can do all sets and reps?
If all are positive, move on to the next level.
But don’t just eye-ball it and think that it’s easy.

Prove that it’s easy. It will do you no good to skip
parts.
If it takes you longer, that’s fine. As long as you’re

giving your best, it’s okay.
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Level 1: WHITE BELT
THE FOUNDATION OF YOUR NEW BODY
This is a 3 month program (15 weeks).
For a beginner, these are the most profitable times in terms of muscle and strength
gains. And we’re gonna take advantage of the situation, all the while giving your
joints time to adapt so you become strong and supple, and free of injuries.
The first few weeks are crucial. As a beginner you have an advantage over
seasoned athletes. It’s the golden age to build muscle and burn fat at the same
time.
Big gains can happen much faster, and this time is one to be enjoyed.
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Weeks 1-3
WORKOUT
A1-Max Glute Activation x30 sec

A2- Glute Super Workout x15 seconds/position
B1- Horizontal Pullup 3x6

B2- Wall Pushup 2x10
C1- Glute Bridge 3x12

C2- Box Squat 3x10
Do this simple training session 4 times per week for the first 3 weeks.
Take a 20+ minute walk right after the session.
A2 = If you can do more than 15 seconds per position, go ahead.
For the horizontal pull-up you need ideally rings,
but you can use a table, adapt.
These are three supersets. What is a superset? Read here.
Weeks 4-6 are more fun. Just embrace this for now.
In these movements, do it with a slow tempo.
Controlled movements, don’t rush anything.
Rest 30 seconds between supersets if you can, more if you need to.
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Weeks 4-6
WORKOUT A (1x/week)
A1- Max Glute Activation x30 sec

A2- Glute Super Workout 20 sec per position
B1- Flex Hangs 3x15 seconds

B2- Table Pushups 3x20
C1- Frog Pumps 3x25

C2- Box Squats 3x20
WORKOUT B (1x/week)
A- Squat Clinic
B- Squat Workout 2.0
C- Passive Hangs 5x30 sec
D- Thoracic Bridge
WORKOUT C (1x/week)
A1- Negative Chin-ups 4x5 (4-8 sec)

A2- Glute Bridges 4x25
B1- Box Squats (tempo: 1-2-2)

B2- Wall Pushups (tempo: 1-2-4)
C- Superman 1x5 (ISOx10 sec last rep)
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The sets and reps are targets to aim for. You have time to progress. If this gets too
easy. Test yourself by doing the whole workout and if you can 100% do it with
perfect form and it’s easy for you, then skip this one.
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Weeks 7-9
WORKOUT A (2x /week)
A- Chin-ups 3x5
B1-Kneeling Pushups 4x12

B2- Clams 4x15
C1- Lunges 2x15

C2- Glute Bridges 2x30
WORKOUT B (1x /week)
A1- Negative Chin-ups (tempo: 4 sec)

A2- Kneeling Pushups (tempo: 1-0-3)
B2- Box Squats 4x12
METABOLIC FINISHER (immediately after workout A only)

10 sec each, then walk around 30 sec. 3 cycles.
Crab Walk, Jumping Jacks, Crossed arms Jumping Jacks, Chameleon back and
forth.
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Weeks 10-12
WORKOUT A (1x /week)
A- Super Glute Workout (ISOx40 sec per position) +Max Glute Activation
B1- Chin-ups 3x8
B2- Full Pushup 3x10
C1- Unilateral Hip thrust 2x8
C2- Squat 2x15
WORKOUT B (1x /week)
A1- Horizontal Pull-up 3x12

A2- Lunges 3x15
B1- Pushup 2x20
B2- Glute Bridges 2x30
WORKOUT C (1x /week)
A- Squat Clinic
B- Squat Workout 2.0
C- Passive Hangs 5x30 sec
D- Thoracic Bridge
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Weeks 13-15
WORKOUT 1 (1x/week)
A1- Bulgarian Split Squat 4x10
B1- Pushup 2x25
B2- Pullup 2x12
C1- Unilateral Hip Thrusts 2x15
C2- Glute Bridges 2x20
C3- Clams 1x15 (this one is only one set, simply transforms into a superset an no
longer a tri-set).
WORKOUT 2 (1x/week)
A- Super Glute Workout
B1- Dips 3x15
B2- Full Squat 3x20
C- Bulgarian Split Squat 3x18 (8 per leg)
METABOLIC FINISHER (you do this right after both Workouts 1 & 2)

10 sec each, then walk around 30 sec. 3 cycles.
Crab Walk, Jumping Jacks, Crossed arms Jumping Jacks, Chameleon back and
forth.
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EXERCISE LIST
This was released as a book, but I will launch a whole series of videos all free for
those who are already in, of course.
For now, here’s the list of exercises listed in the program.
Some have a link to a video, others not, so I will do my best to explain the exercise
in written form.
Max Glute Activation x30 seconds = Standing up, feet shoulder width apart more
or less, arms on your sides, squeeze your gluts as if trying to destroy a walnut
between your butt cheeks. Maximum squeeze. Really give it your all. Flex all the
muscles in the body at the same time. This movement gets you fired up and is
great to begin the warmup.
Glute Super Workout

Horizontal Pull-up
Wall Pushup
Glute Bridge
Box Squat
Flex Hang
Table Pushups
Frog Pump
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Squat Clinic
Squat Workout
Passive Hangs
Active Hangs
Thoracic Bridges
Superman
Chin-Ups
Kneeling Pushups
Clams
Lunges
Crab Walk
Jumping Jacks
Chameleon walk back and forth.
Bulgarian Split Squat

Pushup
Pull-up
Unilateral Hip Thrusts
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5: TRAINING EXTRAS
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Hangs & Deep Squat Holds
Enter Ido Portal. A master of human movement and mechanics. The deep squat,
spending time in the squat position, and in the hang position are amazing for your
general health. You’re much older than you should be if you can’t spend time in
these two.
Integrate these into your life.
SQUAT CLINIC (https://youtu.be/xPwG2hqnOx0)
SQUAT WORKOUT ROUTINE 2.0 (https://youtu.be/lbozu0DPcYI)
PASSIVE HANGS (https://youtu.be/iIVg_KK_Uzs)
ACTIVE HANGS (https://youtu.be/HoE-C85ZlCE)
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Fix Muscle Asymmetries
Do you have one bicep that is visibly smaller or weaker?
Part of this training program involves doing unilateral exercises. If you notice that
one side can perform less repetitions, or has poorer form or stability. You need to
address this directly.
It can be very simple.
One thing you can do is to perform more sets with that side, after you’re done
with the sets and repetitions in the workout of that day.
Should you notice that the weaker side is very unstable/weak, and that
performing extra sets only produces repetitions with even worse form/stability,
then on the next session the weaker side is done first.
Do as many repetitions with good form as you can with that side. The maximum
number of reps with the weak side will be what you need to perform afterwards
with the stronger side.
Is this clear?
Another solution to bring the weaker muscle up to par, is to practice the negative
portion of the movement with the weak side.
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If it’s chin-ups. Split up the movement by helping yourself up.
And practice the NEGATIVE portion with the weak side.
Do 5 reps, as slowly as possible,
After that test the next session if you see progress.
Take into account asymmetries take time to correct.
You WILL be able to do it.
I was very asymmetrical 5 years ago. And I managed to complete solve the
strength imbalances.
Don’t worry if you have a pronounced imbalance. Be patient and work on solving
the issue. You’ll 100% get there!
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Homemade Magnesium Spray
How to prepare your own Magnesium Oil
If you just want to buy magnesium oil and not have to prepare it, you can check
this one out (this is an affiliate link).
I get my magnesium chloride crystals directly in a pharmacy here in Argentina.

So, I’m pretty sure it’s available everywhere in the world. Be cautious though! It
needs to be pharmacy-grade!
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From left to right: Magnesium Chloride Crystals, Sprayer, pharmacy-grade distilled

water, funnel, and a glass for making the mix.
1. Fill half the glass with magnesium chloride crystals.

2. Fill the rest of the glass with distilled water.
3. Mix it.
4. Use the funnel to put the contents into the sprayer.
DONE.
You know have a very potent relaxant that you can use to
drink or for transdermal absorption.
Most people today are magnesium deficient. It’s even worse if you drink coffee
daily (I love coffee myself but recognize its anxiolytic effects).
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How to use Magnesium Oil?
You can use this as a recovery oil. As a therapeutic treatment after you finish
training.
Let’s say you end your training session and you plan on taking a shower.
Well, you can go into the bathroom and get naked.
Spray your whole body and spread the “oil” on your skin. Massage your entire
body. You will feel a wave of relaxation hit you in 5-10 minutes.
What I do is set a timer for 20 minutes. When the time is up, the skin will have
absorbed all it could. Now you can enter the shower.
Magnesium oil makes your skin much softer. You will feel lit.
It also makes joint and muscle pains disappear like magic.
It’s best to use it at night, because it will relax you and you’ll feel calm. It’s very
good to help you sleep.
I keep on talking about Magnesium Oil because I truly think this can change
people’s lives. I swear by it.
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Homemade Electrolyte Drink
You need:
-Magnesium Chloride
-Bicarbonate Soda
-Salt
-Half a Lemon
-Water
1. Put a bit of bicarbonate in a glass.

2. Add a tiny bit of salt.
3. Add lemon bit by bit, as it raises.
4. Spray it with Magnesium to keep the foam
down.
5. Repeat until you’ve added all the lemon juice.
6. Spray it at least 10 times with magnesium (see
here)
What I do is prepare this drink (which tastes bad because of the magnesium in it)
and sip all throughout the training session. This drink is great for your health.
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6: TRAINING LOG
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Know Thyself
You are in a very healthy competition with yourself. Track your progress.
Do yourself a big favor and start a training journal from day one. Get a pen and
notebook like this one:
Below you can see a bit more detail:
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You can use your training journal to write down affirmations. I do it in the opposite
page. You can also write down ideas like the one above. Only positive things in
general. No complaints or excuses “I didn’t train today because…” I did that in
the past and it started creeping in, then this idea reinforced by sheer repetition.
So, no excuses or problems to which you cannot offer a solution. You must
develop a relentless solution focus (the use this term in a book that I now don’t
remember).
As you can see, you can write down the reps and rest periods. These will become
very interesting to YOU with time. Sometime down the line you will be able to grab
one of these journals and “look back” into the past of your mind, of your then old
self. You can easily be in competition with yourself if you know how to use it.
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Final Words
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Use this Book!
In this program you have learned to:
- Control your diaphragm

- Master your breath
- Get strong
- Build muscle
- Burn fat
- Use mirror affirmations
- Us the power of logging your training by hand
- Raise your energy levels
- Stay lean all year long without dieting
- All without injuries if done right
- Getting your vision, your identity and self-discipline in one process
I can’t wait to show you the upcoming upgrades already, but they need work still!
Thank you very much for your trust in me. Feel free to contact me.
If I can I will help you.
Greetings from Argentina!

Matias
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About the Author
I’m Matias Page, freelance web designer and graphic

designer from Argentina. Until the age of 35 I was
overweight, then managed to lose almost 70 pounds,
only to end up being skinny. Then, with bodyweight
training and a better understanding of diet, I was able to
finally (at 40 years old) develop a lean and athletic
physique. And also in this long road, managed to get rid
of depression, addiction to cigarettes, to junk food,
severe allergies and asthma and other conditions
associated with chronic inflammation.
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Breathe Through the Nose ..........................................................................................................................10

Vision > Identity > Self-Discipline ................................................................................................................24

Establish your maintenance calories ........................................................................................................34

Training for What? .........................................................................................................................................51

Hangs & Deep Squat Holds ........................................................................................................................89

Know Thyself ...................................................................................................................................................97

Use this Book!................................................................................................................................................100

Copyright © 2019 by Matias Page

This book is dedicated to my family. Especially my parents, as they gave me

Let’s get one thing out of the way:

I urge you to consider using all forms

Having said that.

Body-weight training is by far the most convenient in

I organized the book in this manner to give it a linear

Health is a holistic, complex system, with a Feedback Loop

There following are the main four chapters.

Breathe Through the Nose

Most of your breathing should be through the nose.

If you have any medical conditions, I

I believe that your maximum strength is not possible if

Here’s a couple of ideas suggested by Google:2

 Hit the shower.

My personal way is different.

This works wonders for me.

BREATHING IS ABSOLUTELY KEY to learn to control your body.

Breathe through the nose in your life, including in your training.

Learn to Control Your Diaphragm

The opposite of shallow breathing is obviously deep breathing.

Some benefits3 according to Google:

 Reduces stress, by reducing the stress hormone cortisol.

My way of learning how to control the diaphragm is

CONTROL YOUR DIAPHRAGM:

1. Put left hand (palm) on your belly.

Learning to control your diaphragm is a tool to become

Power and Exhalation

Breathing for Calmness

You can alter the exact numbers to your liking.

BREATHING FOR CALMNESS:

Reset Your Breath

You can recover.

But then break the exhalation into short powerful exertions.

It’s very useful.

Wim Hof Breathing

MINIMALISTIC WIM HOF BREATHING:

1. Breathe 30 times like this—fully in, then let go.

I recorded a session, check it out.

Vision > Identity > Self-Discipline

Identity comes before self-discipline, and vision comes before identity.

You must ask yourself:

What do you want?

Use both your imagination and observation.

Take a good look at what you did today.

You did 10 chin-ups today.

You couldn’t do 11.

THIS is the best of you today. Embrace it.

So take note and think about surpassing your current self.

But give yourself time.

Reclaim the Pleasure of Movement

Suddenly, moving is cumbersome. Moving hurts, or is uncomfortable. And they

It’s a mixture of psychology and mechanics. The mental aspect is first.

And then there’s the mechanical/physical aspect.

Chairs kill your glutes.

I had lost the pleasure of movement by my mid-twenties. Today I’m 41 and I