Choose Your Individual Path

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A Few Exerpts from the book:

 

Choose Your Path:

 

You decide the path to take in The Fitness Quadrant. You don’t have to read this book straight through like a novel. If you are the type of person that likes to keep things simple then simply go the chapter  “Getting Started” and begin by recording you measurements, next proceed to “Overview of the Fitness Quadrant”, and then follow the chapter “The Plan”. Whatever you don’t understand you can look up the details in the C, A, R, and E chapters. For those of you that are very advanced and would like to vary The Plan or design you own, then you will find the chapter “How To Put Together Our Workouts: Progression” very helpful. With your eating - E Quadrant and cardio - C Quadrant, you can keep it simple and use the Approximation chapters, or if you want all the details then you can precisely work it all out in the Calculation chapters.

 

Introduction

Small amounts of effort over time will produce incredible results. Only 3% of your time will be spent exercising, and 97% is spent recovering!  The four Quadrants – C, A, R, and E all play a part in achieving fitness. If one of the Quadrants is left out – it doesn’t work. If you are doing too much of one, and not enough of the other Quadrants, then you are out of balance in the Fitness Quadrant without synergy, and the program will not work.

 

Here is what you will get when you purchaseThe Fitness Quadrant book. Following is a list of the Table Of Contents from this section of The Fitness Quadrant book:

 

Choose Your Path: What Do You Believe?  …...................                                                                                            

The Mind: Fitness Starts From The Inside Out………………………………...………

Break Away From The Herd…………………………………………………...……........

What Do You Believe About Fitness?………………………………………………….

The Fitness Laws…………………………………………………………………….........

Fitness Beliefs Are Based On Fitness Laws …….…………………………………......

Deterioration Or Fitness?………………………………………………………………....

Our Beliefs Determine Our Actions That Create Fitness:……………………………...

Fitness Starts With Decisions That Form Constructive Beliefs…………………... ....

Types Of Fitness Beliefs.………………………………………………………..…...…....

Negative Fitness Beliefs………...………………………………………………………....

Positive Fitness Beliefs…………………………………………………………………....

Program Positive Beliefs & Delete Negative Beliefs…………………………………....

Identify Your Negative Beliefs Involving Fitness……………………………………....

Decide Core Fitness Beliefs…………………………………………………………….....

Types Of Fitness Beliefs…………………………………………………………….....….

Believe Only In Being Fit…………………………………………………………….........

List Your Attributes…………………………………………………………………......…

Your Reasons Why Are Core Fitness Beliefs……………………………………….…..

List Your (Fitness) Dreams -Your Reasons Why………………………………….……

Fitness Quadrant Beliefs - Examples:…………………………………………………......

Add Your Fitness Dreams and Goals To Your “To Do” List…………………………..

Fitness Beliefs are similar to Computer Programs……………………………………......

Delete Old Limiting and False Beliefs & Form New Constructive Fitness Beliefs……

Eliminate Conflicting Fitness Beliefs……………………………………………….....…...

Sickness Beliefs As Opposed To Fitness Beliefs…………………………………..…….

“Weight Loss Only”  or “Fat Loss Only” Belief?…………………………………..….....

Dieting Is Based On The Weight Loss Belief…………………………………………......

Dieting Plus Exercise Promotes Faster Weight Loss?…………………………………....

Lean Loss – Sarcopenia……………………………………………………………….......…

Be Sedentary, And automatically Create Sarcopenia………………………………...…...

Lean Gain  -  Sarcofication………………………...…………………………………........…

Enjoy Being Civilized, but Bear Some Loads………………………………………......…..

Seniors – Adapt To Stay Out Of A Nursing Home……………...…………………..……

As Lean Mass Declines Body Fat Increases and Weight Increases………..……..……

The Average Person – No Correct Exercise Or Eating Right - Using A Lifetime Of

The Laws Of Deterioration …………………...……………………………….......…..……..

Someone Who Used The Laws Of Deterioration But Starts The Laws Of Fitness

With Correct Exercise And Eating Right At Age 45……………………….………….......

Someone Who Used The Laws Of Deterioration But Starts The Laws Of Fitness

With Correct Exercise And Eating Right At Age 65…………………………….….…......

How We Lose Body Fat: Last On – First Off………………...……………………….....…

What Results Can We Realistically Expect?……...…………………………………....…..

Break Down And Build Up - Broken Cells Regenerate ……………...………………....…

Use Cell Replacement Rates For Our Timing Tool……………………………….…......….

 

How Much Of Each Are You Doing?...................................

The Four Levels Of Learning, Adapting and Excellence……………………………...…..

Unconscious Incompetence……………………………………………………………....…

Conscious Incompetence……………………………………………………………….....…

Conscious Competence…………………………………………………………………........

Unconscious Competence…………………………………...……………………….......…..

Getting Started…………………………………………………………………….......…

Measuring Our Progress…………………………………………………....……….

Inches – The Tape Measurer………………………………………………………......……..

How Your Clothes Fit………………………………………………………………….........…

Chest To Waist Difference………………………………………………………….......…….

Waist To Hip Difference……………………………………………………………........……

Heath Indicators……………………………………………………………………........……..

Your Body composition…………………………………………………………….......……..

Body Fat…………………………………………………………………………….........……..

Calculation Technique………………………………………………...………….......……….

Body Weight Minus Body Fat = Lean Body Weight………………………….…………..

Simple Approximation Technique…………………………………………………......……..     

Using a simple Ruler With The “Pinch” Technique……………………………...………...

Overview of the Fitness Quadrant……………………………………....……..

Stimulation And Adaptation………………………………………………………......……...

Synergy……………………………………………………………...………………...... . ……

Exercise   +   Eating     + Recovery =   Fitness…………………………………..….......……

Find Out Where You Are In The Quadrant………………………………………….....……

Previously Only Doing Light Anaerobics?………………………………………….....……

Previously Only Doing Heavy Anaerobics?……………………………………….....……..

Previously Only Doing Cardio?………………………………………………………........….

Previously Doing No Exercise?…………………………………………………………..........

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Copyright 2017, Steven Costello

To contact Steve, send an email to: livelongernow@yahoo.com

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