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I have long known that one should always stretch before (and after) a workout. But now I am reading that one should warm up before stretching. Is there any truth to this?

Absolutely! Warming-up the body in general fashion helps to increase heart rate and core body temperature. This thermogenic (heat producing) response is stimulated by the increased action of the heart which circulates warmer blood throughout the body, hence warming the tissues. By, let's say, riding a stationary bike prior to performing flexibility (or stretching) movements, you will casually begin to accelerate cardiovascular activity without testing the elastic characteristics of the tissues. Muscles possess elastic energy but stretching them before they have had a chance to warmed-up can cause injury by tearing the tissues. However, once the tissues have been warmed-up [generally speaking] your stretching movements will be easier, safer, and more productive with enhanced flexibility of the joints and muscles involved. General activities include walking, stepping, rope jumping, calisthenics, rowing, jogging, swimming, etc. When the general warm-ups are completed (usually 5-20 minutes), specific warm-ups should follow which are normally comprised of movements designed to loosen, or enhance the flexibility, of the muscles, tendons and ligaments and prepare these tissues for more rigorous activity. Here's my two world famous analogies on elastic energy. The first refers to a balloon. One does not attempt to blow air into it without first pulling on it a few times, which we all know, allows that balloon to expand to its flexible potential without bursting. The second example applies to a pair of socks. Tugging on a new pair of socks before putting them on loosens the elastic material in the fabric making them easier to slip over your feet, ankles and calves. This tugging action is symbolic of a general warm-up which activates the elastic energy held in human muscle tissue enabling a greater range-of-expansion [flexible capabilities] and workout performance.

I have arthritis in my knees and ankles. I was told that swimming would be a good way to strengthen the muscle tissue around these joints and perhaps improve my condition. But in the past, when I have attempted this, the arthritis pain only got worse. What's your advice?

Swimming offers some interesting safety aspects that no other form of exercise can. The buoyancy of being in the water reduces gravitational stress while the floatation enables an ease of bodily movements. However, traditional swimming techniques do not allow the knees and/or the ankles to bend or rotate throughout the complete range of motion they are capable of. Look at the shoulder joint for instance; This joint revolves in an almost 360O circular fashion completely isolating most (if not all) of the surrounding muscles. Now looking at the knees and ankles, their motions are usually limited to short quick fluttering movements which creates continuous stress and an accumulation of excessive heat in specific areas of the joint. Utilize ways to work the entire range of motion of these joints and this heat buildup would be more evenly distributed throughout the entire joint, and may prevent, or alleviate, your arthritic condition. My suggestions are to continue swimming but intermittently break up your routine by including some lower body aquasize movements that incorporate full range of motion knee flexion and ankle rotation actions.

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I have heard so many opinions on the best times to exercise. In your opinion, what is the best time of the day to train?

With many of our fast-paced, time-limited schedules, I often times answer this question by saying, "Exercise when you have the time". But to get more specific, exercising for weight loss and fat reduction may be better first thing in the morning. Morning workouts help to jump start our metabolisms so we can get a head start on burning more fat during our daily activities. Early morning workouts will also help burn fat sooner and at a higher rate. In the morning your body is naturally in its state of lowest blood sugar due to the fact that it hasn't eaten in a while. You can take advantage of this situation. Since exercise will stimulate the body into looking for sugars to burn, the body, not finding sugars in the blood, will seek out stores of fat for fuel. For those with already low body fat counts, those wanting to perform at higher physical levels, like competitive athletes, and those wanting to gain weight; it might be better to exercise with several meals already tucked away for the day, which will then provide more blood sugar and workout energy. In these cases, later in the day workouts might be best.

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I'm a concerned parent of two growing boys who are getting interested in weight training. In your opinion, what is best age to start them weight training?

There has been a lot of controversy regarding this issue, and I'd like to clarify some misconceptions. Weight training is a remarkable biological stimulus for human development, especially the growing youngster. What has to be monitored however is the loads, or weights/resistance's, used during weight training exercise sessions. Heavy weights can be detrimental to a child's development. Heavy resistance's will tear up muscle tissue to a degree where the body must concentrate too much on muscular recuperation. This tissue reparation can inhibit the body from promoting normal skeletal growth, as more demands are placed on healing the damaged muscle issues. This can create imbalances later on. Since children are still in a growing phase (muscles and bones), it is wise to use lighter resistance's for all exercises which will allow for ease of movement and high repetitions. Generally speaking, sets should contain no less than 12 repetitions; if a child tires with an exercise before that point, then the weight is too heavy. Better to have the child perform higher repetitions (this could only help improve technique as well as stamina) than to have the child lifting too heavy a weight. With proper supervision, weight training with resistance's is no different than doing pushups, pull-ups, sit-ups, climbing rope, doing calisthenics, tossing medicine balls, etc.-- all forms of resistance training, or "weight training", which place healthy stress on the young body, and promote overall balanced development.

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If I quit working out, will I get fat again?

I promote fitness as a lifestyle, not a short-term plan. A way-of-life that enhances each of your days for the rest of your life. Always maintain an active lifestyle. If you've reached your goals, be glorified with your accomplishments then shift over to a maintenance mode or set new challenges; but don't ever quit.

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Which will give me the most energy for my workouts, eating before working out, or eating after I exercise?

Contrary to what many may believe, the so-called pre-workout drink or meal is not the most effective way to fuel your muscles for performance. Sure, energy can be extracted from foods eaten close to a workout, but this energy is in the form of glucose which is a fast burning fuel. The body converts the glucose consumed from meals distant from a workout into a longer acting version called glycogen, a more powerful fuel source. During exercise muscles become glycogen depleted. Glycogen is the carbohydrates or sugars that are stored in muscles and used for short bursts of energy. The more glycogen you have the more short bursts you can perform in your weight workouts, tennis matches, etc. When you fatigue from exercise, you can bet you're low in glycogen. The best time to replenish glycogen is immediately after a workout--I mean immediately. This is the time when your muscles are sapped of their energy, and the first metabolic objective mother nature has encoded is to replenish lost energy. Once energy is repleted the body shifts to a tissue repairing metabolism, also known as anabolism, which stands to reason why protein meals should follow the carbohydrate meals. This refueling method increases the energy and performance for your upcoming workout right after your last. Waiting as much as 15 minutes can narrow this glycogen repletion window of opportunity dramatically. And those who wait to eat a carbohydrate meal after a workout are missing the ultimate opportunity to refuel themselves. The best ways to restore glycogen is by consuming simple carbohydrates as exercise sessions are closing and (again) right afterwards. Carbohydrate drinks [which are high in simple carbs] have become popular due to their convenience and taste. After some simple carbs are consumed, complex carbohydrates should be eaten for the first two meals after each workout. Great sources of complex carbohydrates are rice, potatoes, grains, pastas, pancakes, and beans. Your protein window of opportunity begins approximately 60 minutes after exercise cessation and lasts for many hours thereafter--this depends on the intensity of the workout. So try to plan the intake of your carbohydrates and proteins according to these guidelines and I can assure results in as little as two weeks.

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Are there any benefits for women doing chest workouts, and if so, what are they?

Working the chest region is very advantageous for everyone, especially women. The pectoral muscles are the muscles which lie underneath the chest, or specifically in women, the breasts. When properly toned the pectorals help to maintain breast shape and firmness. As a personal trainer, it's a common complaint among females that breasts start to loose their firmness after a certain age. By performing chest exercises any woman can obtain a stronger and firmer set of pectorals Pushups is the most convenient chest exercise as no equipment is needed. If traditional pushups are too tough at first, try standing about 3 feet from your kitchen countertop, place your hands on the edge at a width just outside the width of your shoulders, lower your chest to the counters' edge, then press your body back from that position; repeat as many times as your strength will permit. As you get stronger, you'll be able to lower yourself to the floor allowing the weight of your upper body to act as more of a resistance. To get fancy try any of these methods: bench presses with a barbell or set of dumbbells, a chest press machine, cable cross-overs, flyes, or the pec dec apparatus. All are excellent chest developers. By combining correct eating and an aerobic program with chest exercises, any woman can expect to develop a functional and cosmetically appealing upper body she can be very proud of.

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I know that my dog needs exercise. Is it alright to take him running with me? I don't want to overwork him.

I am not an expert on dog training, but I'll offer my best advice. Here's some vital signs to look for while you're exercising with your dog: If your dog comes back with scrapes on his front legs, or gravel on his tongue; or spends 10 minutes at his water bowl; your "workout" might be causing Rover to "drag" a bit. On the other hand, if you find yourself yelling "whoa Fido", and flashing on Ididarod races, during your runs; he just might be working you too hard; and you don't want to hold him back-- no one enjoys being a liability in this "dog eat dog" world. With all jokes aside however, exercising with an energetic pet is a lot of fun, and, actually can be very productive, for both you and the dog. If your dog is showing signs of enjoyment, and energetically engages in the exercise, keep him going as long as he wants, or as long as you can take it. If you have one of those stubborn lazy dogs, try exercising him passively with casual walks, and gradually build up to more engaging and vigorous forms of exercise. Many people experience their first "interval aerobics" (or aerobics with bursts of energy interspersed) when Fido spies that rabbit. Good hunting.

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I'm recovering from a bad case of shin splints that I acquired with running. What do you suggest I do to rehabilitate my injury and keep me in shape while I'm unable to run?

While you abstain from running, in the interim, I suggest biking, stair climbing, or rowing. Even fast pace walks will burn calories however your workout times should increase 15-30 minutes to meet the expenditures of a running session. All of these activities should help during your rehabilitation process, while keeping you in shape, as they're no or low-impact activities; it was the constant high-impact running that created your shin splints in the first place. If these activities don't enthuse you enough to endure a satisfactory workout time period, try mixing them together dividing a little time amongst any two or all of them.
To rehabilitate your injury I suggest ice massage. You can conduct this self-therapy by filling Styrofoam cups with water and allowing them to freeze. Once frozen, cut the top half of the cup off to expose the ice, leaving a small portion to grip. Massage your shins in an up-and-down and circular fashion applying a good amount of pressure as this provides a deep-tissue massage at the same time.

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I normally go to the club to do an aerobics class for my workout. However, I just got turned on to weight training and really love it. My question is, what is better to do first, aerobics or weights? Does it make any difference?

I have researched the energy cycles for both aerobic and anaerobic (resistance) training and have found that fat doesn't start to burn until about 30 minutes into an activity which varies per individual. So if you do a 45 minute aerobic workout, you may be only burning excess calories during the last 10-15 minutes--depressing ha? But let's answer your question, although not a great fat burner, anaerobic or resistance/weight training is fueled by more immediate sources of energy; the sugars in your body that convert to glucose and glycogen. Only until these fuel sources are depleted will the body shift to a fat burning mode. My analogy of this energy cycle is the rocket boosters on a space craft. One booster is fueled with energy to lift the rocket off the ground. Another booster is fuel with yet another source that carries the craft into the clouds. And the remaining boosters fuel the ship for its long steady journey thereafter. In this example, the first two booster sources are anaerobic; they act for short term bursts and deplete rather quickly. The final boosters are aerobic; backup sources utilized when the other sources have been exhausted and the craft is shifting from an explosive mode to a steady one. So I believe that weights should be applied first as they deplete your anaerobic sources. I suggest anywhere between 20-45 minutes, then jump into an aerobics class. This method will allow you to begin burning fat as a fuel source much earlier in your aerobic workouts making your expenditures more efficient. [As a side note: Although you might not be burning much fat during your weight training sessions, the metabolism boost from resistance training will utilize fat as a fuel source in the reparation process while providing impressive muscle strengthening and toning benefits].

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What is your opinion on all the various exercise machines and products that flood the TV airwaves? Are any of these devices useful in burning off calories and trimming inches? Or, are they mostly just gimmicks and junk? I'm asking because I need a machine for my home as there's no club nearby. Are any of these machines good?

Let me start by saying that as a fitness professional myself I am embarrassed by many of the products and marketing methods used today which pertain to exercise. Fitness is big business and will continue to be as long as there are people out there who want to get in shape easily, conveniently and affordably (consumer demand). I sense that most of the equipment sold on TV are purchased by consumers who know nothing about exercise--they just fell for "the pitch". I say this with confidence because every established or knowledgeable athlete, coach or enthusiast I've ever asked that same question responds negatively. On the flip-side, there are many manufacturers who produce excellent at-home multi-purpose fitness stations that burn calories, tone muscles, or both. The problem is that many of these companies spend most of their money in research and development and you never se them; as they have limited marketing budgets. Infomercial companies seem to have the ability to sell ice to Eskimos because they have the deep pockets needed to find a way that works. So the next time you're listening to the host of a fitness infomercial, ask yourself this question; "Is this person a fitness professional or a salesman who's dressed in sports attire?". If you need any specific help on machines for home, office or institution, please write me personally stating exactly what you're looking for and I'll try to be of assistance. I have associations with elite manufacturers through my television series and can pass you onto a company that produces an apparatus that's worth its money.

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I have been on and off various weight lifting programs over the past several years. Each time it's the same; for the first few weeks or so, I show marked improvement in building up and toning my body, then things level off and a long time will pass with little gains being made. Inevitably, I get frustrated with the lack of measurable gains, and end up quitting the program. Is this "plateau effect" a normal occurrence?

When you quit an exercise program it's mostly out of frustration as you indicated--too much invested for little, or no, return. So let's analyze the chain of events that lead up to a program dissolution; You make the commitment to train hard. You're at the gym constantly. You do all the right exercises. Sometimes you even do a little more. Weeks and months pass, and you're not any stronger or muscular--these are the physical aspects. Psychologically, you motivate yourself. Even if you're tired you still find a way to get to the gym. When you're there, you give it your all. But when it should be getting easier and you start to struggle or, that fat around your midsection is still hanging around or, your biceps just haven't gained a fraction, you get down on yourself and the negative process overwhelms you. I can continue expresing many of the psycho-physiological mechanisms of training, but there's simply not enough room. But let me point out that a common reason for plateauing is the lack of balance with all the phases of training. To ensure this balance, I've developed a simple formula called P.A.R. which I share with my students instructing them to make sure they get up to PAR in their training. P stands for Preparation. A stands for Application. And, R stands for Recuperation. Without these three; and their independent constituents, you'll never make year-round gains. I sense your problem is not in training; the A, or Application part, but in proper Preparation and Recuperation. Ask yourself these questions; "Do I eat 4-6 perfectly balanced meals each day providing my body with the nutrients I need to fuel my workouts and recover from my efforts?". "With my increase in training load have I, at the same time, increased the amount of rest and sleep I need that's imperative to muscle metabolism?". "Do I prepare for my workouts and cool down adequately by warming up thoroughly and spending time on tissue flexibility?". And, "Do I give myself enough time in between workout sessions to completely recover so my body is at 100% each time I train?". There are more questions I could have you ask yourself but these are a terrific start. Ask yourself these questions and write down the answers in your training diary. Along with your notes, jot down these changes; 1) Eat frequent nutritious meals; you must fuel your body. If you eat the right foods, you won't get fat. 2) Sleep an extra 1-2 hours each night and try to take an afternoon nap, even if it's only for 15 minutes. This will help reset your pituitary gland and release growth hormone. 3) Warm up and cool down each time you train, you must properly enter and exit the gym. And, 4) If you're still sore from a previous workout, don't train until you have recuperated. Don't believe the magazines that say you must train 6 days a week for 2 hours each session. Modern day sports science has revealed that the body must be trained hard, then given sufficient time to recuperate. If you don't recuperate between workouts each subsequent workouts will be inferior. This lowers your overall output; hence sluggish results. Also, repeated inferior training sessions compound itselves after time driving you to breakdown, burnout, plateau; call it what you want, they're all unpleasant. If you want to prevent the plateau, continue training as hard as you want but make sure you take the proper time to replenish your body allowing you to enter your next workout at (or very near) 100%. Trust me on this one!

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I have troubles with back pain from time to time -- specifically in my lower back. Does using my rowing machine exacerbate these problems, or could it help strengthen my back muscles?

Rowing can certainly aggravate (or create) back pain. If the technique you are using is incorrect, stress to the lower vertebrae of your spinal column will cause this pain. That doesn't mean you cannot strengthen the muscles of the back with rowing. Rowing is a great back strengthener, but not at the price of injury. My suggestion is to properly warm-up and loosen all back, leg and arms muscles prior to your rowing workouts. While rowing, maintain an upright posture --spinal column vertical to the floor-- and avoid any forward lean or bending at the waistline as this is what pulls the lumbar vertebrae out of their natural positions and over stresses the surrounding tissues. Place most of the emphasis on the arms and legs by pulling with the biceps and pushing with the legs; the shoulders will receive a fantastic workout as well. Leaning forward will automatically shift the emphasis off the legs and onto the back. If you've incorporated these suggestions and your back is still sore, I suggest you replace your rowing with activities on the treadmill, bike or stepper, or, you can simply reduce your rowing time and complete your aerobic workout with any other of these activities. By combining two or several activities in one workout, you'll endure the time necessary to burn calories and strengthen your muscles without having to rely on just one activity (rowing) to keep you in shape.

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I keep hearing conflicting answers to the questions: "How many hours/days a week should one exercise to stay fit and in good shape?". What do you recommend?

The idea that "more is better" does not always apply to exercise for the fitness enthusiast. Since each person has their own needs, as a consultant, I must assess those needs and design plans that compliment the individuals' lifestyle, levels of energy, goals, knowledge, metabolic rates, enthusiasm, and access to equipment. Overall, I'm a firm believer in "getting as much work done in the least amount of time". So I encourage my students to approach their workouts with vigor and eagerness -- without sacrificing exercise form. If done correctly, your metabolic rate will increase for a minimum of 12 to 24 hours after your workouts. So even when you're not exercising, you will reap continuous results for some time after workout cessation. I like a 3 to 4 days per week commitment. Workout periods should not exceed 1.5 hours. If you just lift weights, 30 to 45 minutes -- with 60 minutes max-- is enough. If you're an aerobicizer, the same time frames apply although I realize many of you may exceed hour-long aerobic periods. Remember, excessive energy expenditures will inevitably deplete essential immunal hormones which can lead to illnesses, overtraining, and even injury. Athlete's operate under a different set of rules, however, on the whole, here's a general rule of thumb; Space your workouts evenly apart so you can call forth the energy needed to exercise your muscles and burn those excess calories and have the time to recuperate from your efforts. Exercising every day may be counterproductive, as recuperation time is needed to avoid an exaggerated state of catabolism (tissue breakdown). So balance catabolism with anabolism (tissue repair and building) using rest periods between workouts. This systematic approach to fitness creates an ideal homeostatic environment keeping you progressing without crashing or getting overtrained.

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What protein drink do you recommend, if any, and should I drink it before, during, or after my workout?

There are many great protein powders on the market. I enjoy the ones that contain either egg white protein, milk protein, and/or whey protein, soy is great too and becoming more and more popular. I look for brands that are absent of unnecessary fat, and ones not loaded with sugar. Since protein powders traditionally have an awful taste, some manufacturers have added harmful sweeteners to increase sales. You'll know if the protein powder you're consuming is biologically compatible with yourself. The aroma from bad protein seeps through that little hole in your buttocks and stinks up everything. With all joking aside, if protein powders create any gastrointestinal distress [including gas], you may not be physiologically capable of breaking them down, even if they are good proteins, so seek another brand. Regarding timing for protein ingestion, never consume a protein drink before a workout. Protein, at this point, will not act as a fuel source for your workout and can hinder performance. Don't consume protein during your workout, unless you want to clear out the gym and possible have your membership revoked. The best time for protein consumption, which is often referred to as the protein "window of opportunity" is 60 to 90 minutes after exercise. Since exercise depletes glucose and glycogen (sugars stored as workout energy in the body), the body's most immediate nutritional need after exercise is carbohydrate. So immediately after a workout replenish your carbs. After that, consume your protein as then the body is capable of carrying out the task of rebuilding the tissue that's been broken down during your exercise.

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The Dynamics of Fitness Done Quickly™

Quick: Why it's better! Contrary to popular belief, quick routines or fast workout sessions aren’t for lazy people. In fact, quick routines are for smart efficient-minded people. It’s not how long you exercise but rather, it’s the quality and intensity of your workouts that really counts. Fitness Done Quickly™ is based on bio-energetic science, the cultivation and exertion of human energy. Here’s a quick analogy: Envision a person walking the distance of a football field, this shouldn’t be a challenge. But time out how long it takes that person to travel the 100 yards, or 300 feet. In comparison, time how long it takes a person to sprint as fast as they could run that same distance. Even though the walker and the sprinter covered the exact same distance it’s clearly obvious by the outcomes of each that the effects, or the results, are dramatically different. The walker, who uses their Slow-Twitch muscle fibers to cover the 100 yards, isn’t breathing heavy nor are they tired. In fact, the walker actually conserved their energy and, if they wanted, could walk on for a long time afterwards. But, in comparison, the sprinter, who sprinted as fast as they could run, uses their Fast-Twitch muscle fibers literally exploding huge amounts of energy right out of their body that quickly burns up their stored fuel sources explosively.

Two people covering the same distance. One person does it slowly while the other very quickly. The person who explodes, or performs muscle fiber bursts, is the one who burns the most energy both during the exertion period, or throughout the 100 yard sprint, and for hours, even days afterwards as explosive burst training boosts metabolism to a much greater degree than Slow-Twitch training.

Anatomical Sequencing™: The human body, and all its systems, is very complex and sophisticated. To develop, then maintain healthy muscular and skeletal balance with low levels of body fat it’s imperative that you follow a scientifically designed plan that addresses the internal requirements of your body so you could safely develop, and easily maintain the external benefits. Anatomical Sequencing™ is an incredibly effective principle that allows you to intensely exercise one muscle or muscle group while other muscles are recuperating from previous expenditures. Fitness Done Quickly™ routines are specifically choreographed to stimulate your brain, heart, lungs, muscles, bones, nerves, and [fat] metabolism. Week-after-week you will realize that Fitness Done Quickly™ is more than just a look good system as you’ll discover that it’s also a feel terrific system!

Accumulative Results Training™ [ART]: Another one of the dynamics behind Fitness Done Quickly’s magic is your ability to accumulate fat-burning muscle-toning health-enhancing benefits each and every day. With quick yet frequent activity bursts [most routines are approximately 6 minutes] you consistently stimulate all of your anatomical systems while dramatically toning your muscles and burning huge amounts of fat, 24/7. A quick session here then another quick session later on in the day adds up tremendously over time. Remember, the key word here is accumulative. This prevents you from over-exerting yourself with long draining sessions as short “quick” routines burn calories faster and are much easier to recover from.

High Intensity Training™ [HIT]: As stated, it’s not how long you exercise but how intense each session is that yields results. HIT has been around for decades, and was known in the sports underground as a secret for gaining the competitive edge. Athlete or non, having the edge in energy exertion and, of course, fat reduction is something we all want and benefit from, and now you have access to it. Many of your Fitness Done Quickly sessions are extremely challenging due to their high intensity emphasis and tempo. And since these routines are completed quickly you can easily stay motivated allowing you to invest a little time here and a little time there to accumulate great results day-after-day, week-after-week.

Partner Assisted Training™ [PAT]: One of the most attractive features with Fitness Done Quickly is its uniqueness for including specific exercises and routines for couples, or training partners. PAT is a terrific way to bring out the best in others while it also brings out the best in you. Using a principle called Compensatory Resistance [also used when exercising alone] you “resist” your partner with a series of challenging motions that allow you to feel your partners’ fatigue and compensate to keep them pumping out more fat-burning muscle-toning repetitions. With these exercises you are now able to enjoy stimulating exercise sessions and keep each other accountable for success! [Many PAT or Partner Assisted Training exercises are performed with no equipment while Fitness Done Quickly offers the unique and extremely useful Body Toning Straps]

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What do I receive when I purchase Fitness Done Quickly?

The Main Offer for Fitness Done Quickly includes John Abdo’s twelve video seminars compiled onto one DVD called the “12-Pack”. This super-packed DVD offers ten 6-minute body-shaping fat-burning routines plus two Bonus video seminars. You also receive a comprehensive colorful Users Guide that explains step-by-step how you can quickly benefit from entire program whether you’re a Beginner, Intermediate or Advanced level participant. The Users Guide is loaded with other secret principles and tips including John Abdo’s success-proven easy-to-follow eating plan called the Do N.O.T. Diet™. You also receive a pair of the revolutionary “Body Toning Straps” that are incredibly effective in helping you perform many of the FDQ exercises that accelerate your results. When sold individually, all of the routines sell for over $300 making this special package one of John Abdo’s best deals ever!

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Why “quick” exercise is better?

Contrary to popular belief, quick routines or fast workout sessions isn’t just for lazy people. In fact, quick routines are for smart efficient-minded people because it’s not how long you exercise but rather it’s the quality and intensity of your workouts that really counts. Fitness Done Quickly™ is based on bio-energetic science of collection and exertion of human energy. Here’s a quick analogy: Envision a person walking the distance of a football field--this shouldn’t be a challenge. But time out how long it takes that person to travel the 100 yards, or 300 feet. In comparison, time how long it takes a person to sprint as fast as they could run that same distance. Even though the walker and the sprinter covered the exact same distance it’s clearly obvious {by the outcomes of each} that the effects, or the results, are dramatically different. The walker uses their Slow-Twitch [ST] muscle fiber metabolism to cover the 100 yards. When they reach that distance [100 yards] they’re not breathing heavy nor are they tired. In fact, because of how they covered that distance, the walker actually conserved their energy and, if they wanted, could walk on for a long time afterwards. But, in comparison, the sprinter, who sprinted as fast as they could run, uses their Fast-Twitch [FT] muscle fiber metabolism that quickly explodes huge amounts of energy right out of their body while burning up stored fuel sources. Two people covering the same distance however one does it slowly while the other very quickly. The person who explodes, or performs muscle fiber bursts, is the one who burns the most energy [more calories] during the exertion period and for hours, even days, afterwards. Explosive burst training boosts metabolism to a much greater degree than Slow-Twitch training.

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Please give me an understanding of what the Fitness Done Quickly system offers.

John Abdo’s Fitness Done Quickly™ offers an amazingly diverse list of exercising options and lifestyle protocols that allows you to shape and strengthen your muscles, increase your flexibility, boost your cardiovascular conditioning, and burn large amounts of fat, quickly. Because of its anywhere anytime application design you select where and when you exercise. You can exercise in your home, office, and hotel room; virtually anywhere. The routines are quick bursts that expend only 6 minutes. During each session you will experience both a challenge and a reward, as the routines are intense enough to stimulate dramatic effects. Also know that this system is very comprehensive and extends into all areas of mental and physical health!

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What is Anatomical Sequencing™?

The human body, and all its wonderful systems, is very complex and sophisticated. To develop, then maintain healthy muscular and skeletal balance with low levels of body fat it’s imperative that you follow a scientifically designed plan that first addresses the internal requirements of your body so you could safely develop, and easily maintain the external benefits. Anatomical Sequencing™ is an incredibly effective principle that allows you to intensely exercise one muscle or muscle group while other muscles are recuperating from previous expenditures or preparing for upcoming exertions. It is commonly known that over-training; AKA burnout, is experienced by those who exercise too often concurrently placing enormous stress to their bodies. Fitness Done Quickly™ routines are specifically choreographed to stimulate your brain, heart, lungs, muscles, bones, nerves, and [fat] metabolism all while keeping you fresh and in a healthy state of recovery. Week-after-week you will realize that Fitness Done Quickly™ is more than just a look good system, as you’ll discover it’s also a feel terrific system! Remember, hard exercise is not the key to success but rather proper sequencing of exertion is what spells R.E.S.U.L.T.S. Ask any Olympic athlete about training and peaking and they’ll tell you that a major emphasis in their training is prevention of over-training.

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What is Accumulative Results Training™ [ART]?

Another one of the dynamics behind Fitness Done Quickly’s magic is your ability to accumulate fat-burning muscle-toning health-enhancing benefits each and every day. By performing quick yet frequent activity bursts [most routines are approximately 6 minutes] you consistently stimulate all of your anatomical systems while dramatically toning your muscles and burning huge amounts of fat, 24/7. A quick session here then another quick session later on in the day adds up tremendously over time. NOTE: The key word here is accumulative. This prevents you from over-exerting yourself with long draining sessions typically applied by many fitness enthusiasts. Rather, short “quick” explosively intense routines burn calories faster and are much easier to recover from. They’re also easier on your motivation as 6 minutes is a breeze compared to motivating yourself to perform long draining sessions.

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What is High Intensity Training™ [HIT]?

As stated, it’s not how long you exercise but rather how intense each session is that yields positive lasting results. HIT has been around for decades being developed, and perfected, in the sports underground as a secret for gaining the competitive edge. Athlete or non, having the edge with energy exertion and, of course, fat reduction is something we all want, and now it’s no longer a secret. Many of your Fitness Done Quickly sessions are extremely challenging due to their high intensity emphasis and tempo. And since these routines are completed quickly you can easily stay motivated allowing you to invest a little time here and a little time there to accumulate great results day-after-day, week-after-week.

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What is Partner Assisted Training™ [PAT]?

One of the most attractive features that’s exclusive with your Fitness Done Quickly system is its uniqueness for including specific exercises and routines that couples, or training partners, can apply together. PAT is a terrific way to bring out the best in others while it also brings out the best in yourself. Using a principle called Compensatory Resistance [also used when exercising alone] you “resist” your partner with a series of challenging motions that allow you to feel your partners’ strength’s, weaknesses, energies and fatigues that allow you to compensate to keep them pumping out more fat-burning muscle-toning repetitions. With these PAT exercises you are now able to enjoy stimulating exercise sessions and keep each other accountable for success! Many PAT exercises are performed with no equipment, just body-to-body action, while Fitness Done Quickly also offers the unique and extremely useful Body Toning Straps. The “Body Toning Straps” are lightweight, compact, transportable and durable. This diverse fitness tool allows you to mimic conventional barbell, dumbbell and machine exercises while having an endless list of unique motions you can perform by yourself or with your favorite training partner. The Body Toning Straps are primarily used for shaping and toning your muscles, increasing your flexibility and strength, and burning off your body fat. Perform any of the exercises shown on the 12-Pack DVD.

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Is there any assembly needed with Fitness Done Quickly?

There is nothing to assemble with this system as Fitness Done Quickly™ is a motivational and instructional DVD series that requires no equipment. As a Bonus with every purchase of the “12-Pack” you will receive a pair of the unique and productive Body Toning Straps that are immediately ready-to-use.

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What muscles or body parts will I be using with Fitness Done Quickly?

Fitness Done Quickly is an extremely diverse system that offers ten amazing routines on the “12-Pack” DVD and four routines on the “6-Pack” DVD. There are certain routines that target specific body areas like “Getting Waisted™” that isolates your abdominals and entire waistline, while other routines, like “Thermo-Blast™” that targets your entire body all in one quick 6 minute session. One of the great features about Fitness Done Quickly is that you select the routines yourself based on your goals and, of course, time factors.

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I travel frequently and want to know what do I do when I leave town?

Fitness Done Quickly is an anywhere anytime system that requires no equipment other than the Body Toning Straps that weigh one ounce, literally, and can be folded so small they fit into your front pocket. Before you travel simply download all of your favorite Fitness Done Quickly routines onto your iPod or MP player or burn onto a CD and play on your computer. This is a great way to stay on track and keep your progressing with results!

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I belong to a gym and really enjoy the weights and machines but it’s not always convenient for me to get there for my workouts. How can I effectively integrate Fitness Done Quickly into my schedule when I can’t make it to the gym?

Many of the motions in Fitness Done Quickly actually mimic barbell, dumbbell and machine exercises. But instead of having the resistances from the equipment at the club now it’s your chance to train your brain, nervous system and muscles in a much different way that the gym can’t offer. I refer to this a couple of ways, one being flex-ercise and the other is called compensatory resistance. These are free-hand [or no implement] exercises that you actually pretend you’re exerting yourself against a resistance. But, amazingly, unlike the gym equipment, as you fatigue you simply lighten the exertion on yourself from your own self-induced mental command to lessen the strength of the nerve impulses to your muscles allowing you to keep moving--it’s incredible. In the good ole days Charles Atlas became wealthy by teaching people to squeeze their muscles together, like the palm-to-palm squeeze for your pecs, and he even had you squeezing pillows: we all know pillows are nowhere similar to a heavy resistance device but with some mental trickery you can instantly transform that fluffy feather filled bag into a dynamic body-toning apparatus. But because exercise equipment was virtually non-existent [or conveniently available] back then good ole Charlie resorted to compensation principles that made you force yourself against yourself which is a physical action that’s intensified [or de-intensified depending on the direction of the force] by your brain’s energy output. And guess what? It really worked, and still does!

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How can I burn fat with Fitness Done Quickly? I’m conditioned to being told I need long sessions to accomplish that.

During conventional aerobic sessions, which typically expend 45-60 minutes or more of your time, calories are being burned while you’re exercising but not much afterwards. The reason for the minimal post-workout results is due to the fact that the body’s recuperative requirements are very low with conventional aerobics. And it’s during recuperation that your body ramps up calorie expenditure as the reparation process is fueled by calories. So if you have little post workout recovery needs then you have less calories being burned off after a conventional aerobic session. However, with Fitness Done Quickly, and the many principles used like HIT; High Intensity Training, the goal is not only to complete quick sessions that explode or blast energy out of your body during the workout but to also induce a much higher post-workout recuperative demand. So even though you’re done with a session in as little as 6 minutes your body has a lot of repairing to do afterward, even while you’re sleeping, one of the reasons how the systems supporting Fitness Done Quickly accelerates your fat loss. It’s relieving to know that you really can perform shorter workouts and get greater results. That is provided your workouts are done correctly like in Fitness Done Quickly!

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I’m a beginner to this exercise stuff. Is Fitness Done Quickly easy to learn?

Fitness Done Quickly offers a myriad of exercise and routine options that anybody, of any level of fitness can perform. If you’re a true beginner, or somebody who is deemed out of shape, then please spend the time to check with your doctor, review all the materials provided with Fitness Done Quickly before beginning then proceed at your own pace. By pace I mean the speed at which the exercises are performed, the range-of-motions, the intensity and the frequency. But, again, be wise going at your own pace and enjoy the results that will accelerate over time.

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I have seen John Abdo on TV many times. Can you please give me a little more background on him?

The developer of the Fitness Done Quickly system is a record-breaking multiple Award-Winning pioneer in the world of fitness, body conditioning and life motivation. As a former trainer for Olympic and professional athletes, John Abdo is an inductee into the National Fitness Hall of Fame who has millions of people around the world using, and benefiting from his systems. John began inventing exercise systems to help his students reach their goals in the fastest and safest ways possible. Now with his new Fitness Done Quickly system, John is offering his latest technological breakthrough to his line-up of patented products. The Fitness Done Quickly system includes a diverse variety of features that are necessary for you to quickly lose fat and inches, dramatically reshape your midsection, hips and legs, become stronger, improve muscle and joint flexibility, and enhance your overall well-being and confidence. Fitness Done Quickly is supported with a Free On-Line Membership hosted by John Abdo himself.

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Who is the Fitness Done Quickly for?

John Abdo designed the Fitness Done Quickly system for everybody. If you’re just starting out in fitness or coming off a long lay-off then the Fitness Done Quickly can be used as the primary system to help you get into your best shape quickly. If you’re already in great shape and use other systems then the Fitness Done Quickly is highly recommended to be included into your current routines to add variety and new challenges. Because of its incredible diversity Fitness Done Quickly can be used by anybody for fast, dramatic and safe results without the need to apply excessively long periods of time or be forced to use inconvenient and expensive machines.

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Is Fitness Done Quickly complicated to learn?

John Abdo has been voted the #1 fitness spokesperson both in the USA and in foreign countries, and for good reason; he’s extremely effective at teaching fitness and motivating his students. John developed Fitness Done Quickly as a simple-to-use all-encompassing system that, impressively, most of which is completed in as little as 6 minutes. The Fitness Done Quickly system is literally a “no-brainer” as John does all the teaching while all you have to do is be a Doer!

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I just became pregnant. Can I use Fitness Done Quickly?

Please confer with your doctor before using Fitness Done Quickly or any other exercise routine if you are pregnant. After reviewing this product your doctor will understand the Fitness Done Quickly system and recommend which exercises and routines you can perform both during pregnancy and post partum.

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I cannot lose the fat off of my mommy belly after my last child. Will your Fitness Done Quickly help?

[Please confer with your doctor before using Fitness Done Quickly or any exercise routine especially if you’re pregnant or in a post-partum period]. One of the inspirations for John Abdo’s Fitness Done Quickly invention was the countless requests he receives from frustrated moms who cannot get rid of the belly and hip fat they gained during pregnancy, no matter what exercise or machines they tried. So John developed a quick, safe and incredibly effective series of routines that are part of Fitness Done Quickly called “Getting Waisted™”; and, of course, waisted refers to the entire waistline. Getting Waisted targets all of the stubborn areas most new moms experience, especially to their lower abs, pooch or baby belly. The fat that accumulates in these areas is extremely difficult and often dangerous to exercise under conventional methods because many of these [conventional] techniques exert excessive strain onto your spine, lower back, pelvis, hip joints and legs. Also, because Fitness Done Quickly is so convenient and easy to perform it’s easy for you to stay committed to eliminating your problem areas. So say good-bye to your baby fat, and say “Hello!” to Fitness Done Quickly!

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I have a bad back and cannot perform strenuous exercise. This is so frustrating. Can Fitness Done Quickly really help me?

[Please check with your doctor before attempting to use this or any other exercise product or program]. There are many exercises in Fitness Done Quickly that are intense, and these motions are not suggested for anybody who has issues with muscles and joints. However, exclusive with Fitness Done Quickly, I’ve included several routines that are specifically designed as preventative routines. These are “Flex-Ability™” and the “Partner Care” routines, all focusing on muscle and joint flexibility, circulation of blood and nerve flow, and to de-stress tight and stiff muscles.

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I’m a large person, obese according to my doctor, and I’d like to know how your system could help me.

Fitness Done Quickly was developed for every body. It doesn’t matter what shape you’re in, what does matter is that you respectfully dedicated yourself to commit to this plan to realize great results for yourself. As suggested, always start at your own pace and just activate your body. This will burn calories while you’re strengthening your muscles, nerves and bones. As an equal, and required counterpart, Fitness Done Quickly offers my tested and approved no-dieting eating plan called the Do N.O.T. Diet™. This plan helps you feed your body with energy boosting nutrition which helps to increase your health and reduce your levels of body fat. Commit yourself to Fitness Done Quickly, apply everything at your own pace and, inevitably, you will impress your doctor, and yourself!

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I‘ve always been under the assumption, and have injured myself many times applying this technique, that you have to strain a muscle with heavy resistances to get results. You know, that “no pain, no gain” mentality. I’ve been taught that I have to workout until my muscles are “pumped up” or burning, and that takes me at least one hour in the weight room. So how then can your 6 minute routines help me?

Fitness Done Quickly offers a very unique yet unorthodox resistance factor. Since there are no required resistance machines, solid iron plates, barbells, dumbbells, steel cables or rubberized tension bands. The resistance factor from Fitness Done Quickly actually comes in how you think during each exercise. Sounds rather bizarre, and there’s plenty skeptics, but it really does work. Here’s an example; Take your right hand and lift it upward toward your right shoulder. No problem, and I bet you can do that all day long, in fact, you do do that all day long by scratching your nose, drinking coffee and water, combing your hair, fixing your glasses, talking on a phone and plenty of other arm flexing activities. But now try curling your arm up and downward but this time I want you to “pretend” you actually have a heavy dumbbell in your right hand. Tense your arm as hard as you can. Or better I say, tense your arm as hard as your brain can think it. I call this Flex-Ercise™, the actual flexing of your muscles against no resistance but, mentally not physically, you do have a resistance factor. Now it gets even better. Don’t stop curling your arm up and down with this [imaginary] dumbbell in your hand. I’ll wait a moment so you can give it a try for yourself…Okay, you must be feeling it by now so as you feel the “pump” or fatigue setting into your bicep don’t quit. Instead, transition into another dynamic principle I call “Compensatory Resistance” which is your brain’s ability to compensate for your fatigue factor by mentally letting up so you can curl out more reps. As you fatigue on this [lowered] level, again, your brain lets up a bit more so you can curl even more reps. Varying your resistances dramatically improves your brain-nerve-muscle communication, cardiovascular circulation of blood, respiratory distribution of oxygen, rapid and accurate nerve flow, and, most importantly, stimulates quick recovery. This now transitions you into yet another very popular, and also dynamic principle called Pyramiding that’s become extremely popular in resistance training. To successfully employ Pyramiding with conventional barbells, dumbbells and resistance machines, a person starts lifting a weight then, as they fatigued, they [or their training partner or coach] actually removes weighted plates from the barbell or they have to replace heavy dumbbells with lighter dumbbells to compensate for their fatigued level. This is a great technique however there’s a lot work to adjust yourself to different resistances while Compensatory Resistance allows you to remain in correct technical posture, and in sync with you rhythm, which makes it quicker, safer and just as productive. Flex-Ercise, Compensatory Resistance, and Pyramiding, you may have heard of them but now they’re all wrapped up into one system, and yet another reason why FDQ is so effective and quick at body-shaping and fat-burning. [Please note that I am not suggesting that you entirely replace weights and resistance machines with FDQ. I enjoy all forms of equipment and understand their benefits. However, if you can’t get to the gym, are short on time, desire to perform a myriad of principles in one session, combat resistances while reducing muscle and joint stress, then FDQ is the perfect choice!]

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Are your Getting Waisted routines, Volumes 1 and 2, more effective at reducing the size of my waistline when compared to some of those abdominal machines I see on TV all the time and at health clubs?

It is well known in the world of muscle development and bodybuilding that when heavy resistances are applied to muscles they have a high tendency to experience hypertrophy, or tissue enlargement. Millions of people, myself included, desire to reduce [not enlarge] their midsections. With that fact in mind, and a flaw in today’s conventional abdominal conditioning approaches, Fitness Done Quickly is designed as a waistline reduction system. Unfortunately, so many people, and their trainers are using waistline resistance exercises and weighted machines in attempts to reduce their waistline size and burn off their excess fat and inches. Fitness Done Quickly encourages your muscles to perform with just your bodyweight as the challenge and, in many cases that includes not only lifting your muscles but also lifting big bones like your femurs of your upper legs, your pelvis of the hip region, your spinal column of your back, ribcage and arms for the torso and upper body—oh yeah, I can’t forget that an average head weighs approximately 12 pounds. Understanding how much your muscles and bones contribute to the resistance factor for many, if not all, of the FDQ exercises it’s clear that just moving only your bodyweight is sufficient. Also, when you watch a program like “Getting Waisted” you’ll see your teammates and myself moving our bodies in multiple directions, or what I call Multi-Directional Training™, or [MDT]. No machine, except for The AB-DOer® I invented, offers MDT options, which is imperative for you to burn off the fat from “all” sides of your waistline while strengthening it at the same time. Fitness Done Quickly system was designed as a long-term system that you could perform, and benefit from week-after-week, month-after-month, year-after-year, and continue to see results. Other systems that promote heavy resistances do not inform you that it’s possible your muscles can hypertrophy and that you also require longer recovery periods or it’s inevitable that you’ll burn out. Fitness Done Quickly utilizes the same technology used by advanced athletes like dancers, gymnasts, mixed martial artists, and other multi-directional performers through an incredibly simple-to-apply, safe and motivating system.

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Why is motivation so difficult to maintain when it comes to taking care of my own body?

All activity requires effort. And all effort requires energy, both mentally and physically. Effort also requires time to conduct and it also requires time and energy to recover from. And internally speaking, recovery means your body needs to rebuild worn out tissues, cells and hormones. Your motivation then is challenged when you believe you’re either wasting your time, or the time you’re exerting yourself leaves you feeling drained, tired, sore and, inevitably, disappointed. However, with the proper tools and system you will turn procrastination and disappointment into enthusiasm because you enjoy doing something you can easily benefit from while feeling wonderfully refreshed afterwards. A primary reason [or excuse] for lack of motivation is RESULTS. Nobody in their right mind enjoys doing anything they’re not benefiting from. The Fitness Done Quickly system was developed to be simple to perform, easy to recover from and, most importantly, dramatically beneficial. Since motivation wanes at times with even successful people new challenges are necessary to keep your brain stimulated and your body always feeling fresh and energetic. Fitness Done Quickly offers an endless list of exercising options that keep you motivated and always improving.

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Is fast exercise routines a trick you’re using to try and sell me this product?

In a good and honest way, yes. Actually, quick exercise, or better known as Explosive Burst Training, is a trick or secret that’s been used by elite-level athletes and coaches, and many knowledgeable fitness performers for decades now. Quick exercise is the key to explosive calorie burns and post-workout recovery. And when it’s combined with HIT, High Intensity Training, you’ll be amazed at the results. I’m offering this technology to those of you who don’t have the time, are already working hard in their daily lives, and who have plenty of responsibilities that don’t merit long workout sessions at facilities inconveniently located from your home. So if I have to trick you into something that’s actually good for you, your body, and your life, and something that actually works, then, as a Hall of Fame coach, I’ll just have to use that trick to convince you to join my worldwide fitness team. But with a 30-Day Money-Back Guarantee you’ll have plenty of time to determine if this is a trick or a real treat

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I workout a lot and am interested in the Fitness Done Quickly but want to know how I should regard this in my grand scheme of things.

If you are out-of-shape and haven’t exercised for some time then Fitness Done Quickly is a terrific primary tool for you to use as it offers comprehensive easy-to-follow routines along with an optional on-line membership that keeps you motivated. However, if you’re already in great shape but desire to take your body and health to another level, and want to include additional challenges to your fitness lifestyle, then the Fitness Done Quickly can be used in conjunction with your other routines to compliment those “missing elements” and to add a lot of variety. Additional, because almost all of the FDQ routines are only 6 minutes you can use Fitness Done Quickly anywhere and never feel guilty again for blowing off another workout. Fitness Done Quickly is fun, versatile and productive.

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I have no motivation to exercise but your Fitness Done Quickly has caught my interest because I can get it over with so quickly. But I don’t want to waste my money like I’ve done so many times before so please convince me that this is something that I will use and benefit from.

The key word here is quickly. Fitness Done Quickly is specifically designed to offer short burst workout sessions that expend only 6 minutes. Each routine is over with so quickly it takes longer to make a hard-boiled egg. A quick six minute routine here then another six minute routine some other time later on adds up to an enormous amount of burned calories while the fat literally falls off your body as the days and weeks click by. One of the many principles I’ve integrated into Fitness Done Quickly is called Accumulative Results Training, or ART. ART allows you to actually accumulate wonderful benefits over each day, and each week, it’s absolutely amazing. And the wonderful thing is that you avoid long draining sessions that other people are forced into because they’re not using Fitness Done Quickly. One thing’s certain; this system is easy to use, fun, quick and safe.

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I never had abs before. In fact, I’ve always been a chubby person. Will the Fitness Done Quickly help me?

This may sound a bit hash but bear with me. I know from professional experience that most fitness systems don’t fail on the person using it. Rather, that person has failed to fully commit to that system by not performing all that’s required to achieve results and this, obviously, leads to dissatisfaction. That said, if you commit yourself to my system, as I’m committed to you, then you have an absolute guarantee that you will succeed. FDQ is divided into three basic parts; 1] Mental conditioning. I teach you how to develop and sustain a “want to” attitude that’s destined for your success rather than a “have to” attitude that’s destined for failure. 2] Proper exercise application and routine designs that work your body in dynamically precise ways that yield fast and sensational results. And, thirdly, you must eat properly, no ifs, ands or buts. So as part of the FDQ system both in your Manual and on-line I’ve given you an eating plan that’s simple to follow, enjoyable, and incredibly effective. In order for you to follow any mental-physical-nutritional plan successfully you must have a system that’s easy and convenient to perform, and one you’ll actually enjoy doing. Every success starts with a positive and courageous mindset. I developed this system for you, and it really does work but you must perform the work and commit yourself until your goals are achieved. Fitness Done Quickly is not about long hard work. Rather, it’s about smart work that burns away enormous amount of calories [fat] over the weeks and months. I’m completely confident that in a short time you’ll be looking at yourself in the mirror and say, “I can’t believe my eyes. I look terrific!” Welcome to my Worldwide Fitness Done Quickly Team!

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I’m not young any longer and but I want to exercise but have no incentive for going to a gym or using a boring piece of equipment in my home. I’m deciding whether or not to get Fitness Done Quickly for myself as I feel this is something I will actually do. Anything else I should know?

Yes, there’s a lot more to know about the Fitness Done Quickly and it all pertains to your body, health and longevity. Fitness Done Quickly is extremely simple to use and incredibly safe. Check with your doctor but I’ll bet he or she will highly favor you owning your own Fitness Done Quickly system. Just think that you can be exercising while you’re at home in front of your TV set and in 6 quick minutes you’re done—it doesn’t get any easier or more convenient than that. Fitness Done Quickly is a new concept in fitness and body shaping that will compliment your body’s needs and produce dramatic results. Give the Fitness Done Quickly a try for yourself. Your body will be proud that you made this choice!

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Crunches and other ab machines fail to do anything for reducing the size of my abs and my love handles. Can Fitness Done Quickly supplement my fitness routine?

Most likely, you are experiencing muscle, nerve or hormonal burnout and need to change things up. Or you’re like millions of others who have been lead to believe that exercising your abdominals with excessive resistance and heavy equipment will provide results, but actually, inevitably, it often leads to muscle breakdown and even waistline enlargement. Also realize that placing resistances to a muscle will force it to enlarge, what experts call hypertrophy. Even crunches, too many of them, can be overly resistive and lead to tissue enlargement—this is not what you’re striving for. Give FDQ a try and you’ll see your body tone up quickly while leaving you refreshed and energized afterwards. Fitness Done Quickly utilizes just your body as the resistance while it allows you to tone, shape and strengthen the muscles without subjecting yourself to excessive strain.

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I’m really not a fitness person but just want enough exercise to feel and look better. Can Fitness Done Quickly help me?

Fitness Done Quickly routines are completed in 6 minutes providing you with an incredibly refreshing workout that makes huge contributions to your body and your health. And since there’s plenty of options to select from you’ll never get bored with FDQ because you can always try something different. Additionally, I’m not only demonstrating these exercises for you, I’m explaining them in detail on the DVD so you can better benefit from them. You also have the option to join the on-line classroom that’s packed with information and video and audio seminars. It’s like having a fitness university accessible right on your computer. Fitness Done Quickly’s versatile design is user-friendly, fun to use and extremely quick at delivering results. If you decide to own your own Fitness Done Quickly you’ll be truly impressed with your results.

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How do I get the fastest benefits from the Fitness Done Quickly?

Everybody has a different rate at which his or her body will respond. Factors to consider are eating habits, state of mind, commitment level, use of pharmaceuticals, smoking, alcohol, hormonal imbalances, and plenty of other unhealthy lifestyle habits. All of these, and other factors play a significant role with interfering in one's ability to improve their health and appearance and shed excess fat. This is why you need a scientifically engineered system and regular support. Fitness Done Quickly provides you with several revolutionary fitness principles that become the key to your success and your ability to stay committed. And as your personal trainer you will have expert instruction from an Award-Winning fitness expert and Hall of Fame inductee as I’m always their for you!

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Can I use Fitness Done Quickly every day?

Fitness Done Quickly was designed for regular use being comprised of short dynamic routines that have very different yet complimentary objectives. Although it’s never prudent to exercise hard everyday FDQ’s 6 minute burst routines are easy to motivate yourself for while preventing your body from over-exertion and burnout. Six minutes here then another 6 minutes later on will accumulate great benefits without, again, over stressing your body. Also, the “Flex-Ability™” and “Partner Care” routines are specifically designed for muscle flexibility, joint mobility, nerve stimulation, relaxation and recuperation incorporating stretching and massage techniques that can be conducted multiple times daily when you have the time.

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I’m beyond frustrated with my body. I need to lose a lot of weight quickly. Help!

Fitness Done Quickly is a unique and success-proven system that really works; dramatically and quickly. You have all the tools you need. You have the mental motivation. You have the physical exercises and routines. And you have a success-proven nutritional plan. All these three spell quick success. Most importantly, you have access to the on-line classroom that serves as your training camp that educates and motivates you to staying dedicated and always improving.

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Can anyone use Fitness Done Quickly?

We recommend that you always consult your physician before starting any new exercise program; however, women and men of all fitness levels can use and achieve dramatic results with Fitness Done Quickly. Anyone under 18 years of age will require adult supervision. But since the exercises require no equipment they are safe for children provided they, and their supervisors, comply with all of the instructions.

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How soon will I see results?

You will feel results immediately. In fact, one 6 minute routine will be all you need to know that Fitness Done Quickly really works as you will quickly feel your muscles pumping, your breathing and heart rate accelerating, and your body feeling invigorated. And as you remain committed you will consistently realize great results.

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Please describe the Bonus Video Seminars on your Fitness Done Quickly DVDs.

You may of heard me say that the routines for Fitness Done Quickly are the actual result of our efforts of living the I’m A Doer® lifestyle. The exercises, the routines, the eating, and all of the conditioning culminates the day of production when we look and feel our best to record exercise DVDs. However, the real work is conducted behind-the-scenes as we study, practice, teach and share knowledge about fitness, exercise, nutrition, injury prevention and recuperation, fat loss, body shaping, performance enhancement, motivation, you name it. And since I’m a teacher and motivator, I feel the need to give you more than only exercise routines. Rather, I desire to detail each facet of this lifestyle so you can learn and become conditioned to everything you need to live a strong, healthy and productive life. Bad habits are easy to develop but miserable to live with. But good and healthy habits are often difficult to develop but wonderful to live with. I endeavor to teach you the latter, but it’s not going to come by just watching a DVD. You must be instructed. You must study. You must learn.

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How often do I need to perform Fitness Done Quickly?

I designed Fitness Done Quickly to fit into your schedule. Most of the routines are 6 minutes. I remember when I first thought about recording these short “explosive burst” workout sessions. I was readying for a long workout. I was getting dressed and had to drive 12 miles to the gym. As I was tossing my gym bag into my car the phone rang. I picked it up and was told I had a meeting pushed up that was a “must attend” meeting. So instead of having all this time to get in my [long] workout, come back shower, shave and eat, I only had a few minutes, literally. I went into my garage and just started jumping and kicking like I was in a fight, but I was fighting a shadow. I was so psyched up to get a workout in I knew something long was out of the question. So instead, I decided to explode energy out of my body. And guess what? It worked. My heart rate rose to 180 BPM. I worked up a sweat. My breathing was pounding like I actually was in a dark alley punching some bully out. I felt terrific, not just then, but for the entire day afterward. I did something as opposed to nothing and the something was significant, different, fulfilling and, of course, quick. Later that afternoon, still feeling a tad bit guilty, I did another crazy explosive workout—but this time I had more time to think about it and prepare myself, and the experimentation for Fitness Done Quickly began. Point being, Fitness Done Quickly is flexible. It’s the perfect system to match your lifestyle and scheduling needs. If all you have today is 6 minutes then select just one of the Core X sessions. If you have 24 minutes then you pick four sessions, it’s that simple. But please remember the eating part of the plan. Fitness Done Quickly is not only about exercise, it’s an entire lifestyle plan that conditions your brain for intelligence, education and motivation, and your body for strength, shape and health through proper exercise and healthy eating.

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As a woman, I’m always concerned about exercising to lose my fat. But is it okay to exercise during my menstrual cycle, as I hate to take time off?

This is another “check with your doctor” question but I have worked with plenty of women, and many of them are athletes who actually train and compete during menstruation. I have actually noticed that many women have a surge in energy when menstruating. This might just be from an extra mental push that tells them, “I have to work harder today because my body is cleansing itself”, or it might just be from a surge in hormones as the female endocrine system changes dramatically before, during and after this cycle. During menstruation, amongst other things, your body is purging toxins. So it might just depend on what you’re body is actually purging that makes the difference between feeling energetic, or needing to take a rest. Women who eat healthy, have strong states of mind, and are active have a better chance of energetically enduring a menstrual cycle than a woman who smokes, is depressed, eats junk food, and is overweight. I believe the body always needs great nutrition. But this is especially important when you’re experiencing a significant loss of blood while also shedding certain body tissues. So during menstruation it’s particularly important to “up” your nutritional calories while you must also drink a lot of water to keep your system clean. Regarding your exercise, go at a pace you can withstand and can easily recover from.

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I love the Body Toning Straps.

Please tell me more about them. Exclusive to Fitness Done Quickly are the revolutionary “Body Toning Straps”. Lightweight, compact, transportable and durable, this diverse fitness tool allows you to mimic conventional barbell, dumbbell and machine exercises while having an endless list of unique motions you can only perform with the Body Toning Straps. This ingenious device is also incorporated into several Partner Assisted Training [PAT] exercise sessions so you can workout with, and benefit from, exercising with your favorite training partner. The Body Toning Straps are extremely useful for shaping and toning your muscles, increasing flexibility and strength, and burning off body fat. Perform any of the exercises shown on the 12-Pack DVD.

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Is it okay to exercise while you’re sick?

When you’re sick your body, and mind are telling signaling you that something wrong is happening to the internal systems of your body. And that list of somethings can take a lot into consideration. You probably hugged, shook hands or kissed someone when they were under-the-weather but they didn’t tell you. Maybe you’ve been under too much stress or have had a lack of sleep. Perhaps you have what’s called compounding recuperation requirements which simply means you haven’t been recuperating between exercise sessions but you still exercised until your body’s recuperative requirements simply compounded and are now forcing you to lay-off, or cut back for awhile. Other factors are excess worry, depression, anxiety, depleted immune system that lowers your tolerance, lack of exercise, allergic reactions, and beginning and/or coming off of a drug. Getting sick, according to some experts, and this sounds rather contradictory, is a healthy happening. It’s your body’s way of telling you that something is wrong or you’re in need of purging toxins out of your body. In any event, exercising during this period is often hit-or-miss. There’s one philosophy to simply stop everything. And then there’s another that says, “Lighten up”. It’s really up to you, provided you’re wise enough to know what you’re really doing. I prefer therapy during this time. This includes saunas, whirlpools and massage while some low intensity exercise; like flexibility motions and, perhaps, some walking, can be helpful in the recovery process even if you’re sick because of too much exercise. This is a question you need to ask your doctor every time you’re sick because you might be sick for different reasons each time you’re under-the-weather. I hope you recover quickly!

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I train hard but I’m always feeling tired and weak. How can I be feeling this way when I’m exercising regularly?

Exercise, at least the ones you cannot recover from, are notorious for creating a condition known as Over Training [OT]. What’s so interesting is that at the beginning of many fitness routines many people are fine as they progress weeks and even months into the plan. But then one day, all of a sudden, they feel weak and tired. Most people do just the opposite. Instead of tuning things down, instead, they turn up the intensity and actually exercise harder and this worsens the problem. What’s happening is 1] your brain is tired of the same-old same-old, and needs to actually think differently and take on new challenges. And when I refer to the brain I’m also referring to your nerves and nervous system because the headquarters for all nerves in your body, or the Central Nervous System [CNS], is your brain. This is one of the main reasons why you need constant variety and a system that fluctuates. 2] Your muscles have had it. They are worn out but you simply refuse to give them a chance they need to fully recover. You don’t complain about feel tired the first instant you feel this way—although this is that yellow-colored illuminated light on your car’s dashboard that you see but totally disregard. Instead, you’re so determined to workout that you feel obligated to do so, and at an intensity you’re accustomed to. One comment here, not even World Champions and Olympic Gold Medalists are “on” all the time, nor do they expect to be. 3] You’ve been exercising just like you’re supposed to. I pat you on the back for that. But when investigating deeper into your lifestyle you have ignored better eating habits and have not increased your rest, de-stressing, and sleep. Please refer to my sessions on Preparation, Application & Recuperation [PAR]. 4] Well, I can go on and list other reasons but the previous three are good enough. If these are not the reasons then please check with your doctor because [and God for bid I hope this is not the case] something else internally might be lurking and is signaling you. I wish you all the very best in recovering our energy.

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How do you exercise around an injury?

Please check with a doctor or therapist while referring to my answer to the Q “I train hard but I’m always feeling tired and weak. How can I be feeling this way when I’m exercising regularly?” Injuries, even a jammed pinky finger, are frustrating. And smart coaches, therapists and athletes know how to train other body regions while the injured area is resting or going through a rehab process. If, for instance, you injure your shoulder it would be foolish to try pushups, bench presses and barbell curls. Instead, use this time to focus more on other body regions that do not tie into the shoulder region like your abs, legs, glutes, calves and even your flexibility training. Again, this is a doctor question but be wise when you’re injured assessing the entire situation and being smart enough to do what’s right for your long-term benefits, not satisfy an immediate compulsion or frustration.

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Can children use Fitness Done Quickly?

We recommend that every one under 18 years of age is supervised by a qualified adult. But since the exercises in Fitness Done Quickly require no equipment they are safe for children provided they, and their supervisors, comply with all of the instructions. Conventional resistance exercises that utilize barbells, dumbbells and machines may impose a risk for youngsters because of the high demand on the young body’s muscular and skeletal recuperation systems. When too much strain is placed to a muscle, and the body is in a high-degree of recuperation, that individual can be prone to delays in skeletal maturity, and in some severe cases, abnormalities, because more emphasis using free-hand motions, not resistances (per se) for all youngsters.

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I’m a personal trainer who teaches a lot of classes as well as one-on-one private lessons. How can Fitness Done Quickly help me?

Let’s look at some of the facts and recent trends in fitness: • Curves and other quick exercise routine centers are popping up all over the world. These centers offer short routines intended for people who are short on time, and they’re membership is rivaling the big health clubs while the actual facilities are starting to out number them—Curves has over 10,000 franchises worldwide, incredible numbers for a relatively new franchise. • Most people, even avid fitness enthusiasts, just don’t have the enough time to get to the gym and workout for on hour—most classes are one hour. This reduces the number of people who want but can’t exercise because they believe they only benefit when and if they endure the entire session. Most of these people believe that 5-15 minutes of something isn’t worth it because they’re conditioned to believing they need to endure the entire 60 minutes.

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The following contains Sexually Explicit Materials pertaining to hormonal and sexual health.

Reader Discretion is Advised Beyond This Point

If sexually related topics are offensive to you please scroll upward or click out of this section. 

ULTIMATE SEXUAL HEALTH & PERFORMANCE

Please give me a better understanding of what’s in your book Ultimate Sexual Health & Performance.

USHP is a book that’s packed with information collected from research that spans over 35 years of concerted efforts to identify and resolve hormonal and sexual imbalances and deficiencies. This book provides all of the options that will prevent and restore sexual functionality, while concurrently boosting overall health. This is not a typical sex book as various perspectives are integrated into its design that allows any reader to benefit no matter what age or stage of life they are in.  For younger healthy men, this book will help them become more sexually endowed, and to prevent age-related and lifestyle decline which is inevitable without proper precautions.  For those men who desire to get their sexual vitality back, this is a book that provides information that offers instant relief and immediate changes in your body and sex life.  This is a book for men, women and couples, helping anyone to obtain then maintain hormonal integrity and sexual vivacity. To completely answer this question I have to make this statement, “You just have to read the book and determine for yourself if this manuscript offers more information than you’ve ever had access to before.”  Also know that this book is one aspect of this multi-faceted program as the on-line sex-health Newsletters, audio and video newsletters keeps you educated and always motivated, and ever improving.

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Who is Ultimate Sexual Health & Performance for?

USHP is for anybody who wants to develop a healthy, functional and enjoyable sex life. The material offered in this book and its CDs and on-line sex-health Newsletters, provide superlative information that benefits the body and brain, and boosts overall sexual performance. Young or mature, male or female, it doesn’t matter.  This book has something for everybody.

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I have seen John Abdo on TV many times. Can you please give me a little more background on him?

John Abdo is an Award-Winning pioneer in the world of fitness, body conditioning and life motivation.  As a former trainer for Olympic and World-Class athletes, John has been on a mission to find the fastest, safest and most effective techniques that boost performance, enhance health and extend lifespan.  Much of John’s ambition is made obvious as his enthusiasm and passion for these fields is evident during all his promotions.  Surprisingly, over the last 35 years, John has been hiding a very personal and devastating challenge regarding his own sexual ability.  When John was 17 years old he started to use anabolic steroids in hopes that this was what he needed to fuel his training as he strove for Olympic Gold.  By the time John was 19, less than 2 years later, the steroids had shut off John’s own hormonal system and rendered him hypogondal.  Every doctor and medical resource John went to didn’t have any answers on how to treat, or correct, John’s challenge.  Tired of tugging on their sleeves for answers, John embarked on his own  mission to find the answers that would heal him. As we now know, he was successful as he found the answers and he’s put all of it in this program.  John’s decision to admit his sexual challenges required an enormous amount of courage but now John knows he made the right decision especially by hearing all of the testimonials from others who have read and are utilizing the materials in John’s book.  John says, “I had to share this knowledge with others. I had to help others who are lost, confused and left isolated. The material offered in my book works the fastest I’ve ever seen from any product or service or technique I have ever witnessed.  Put it another way, if you think it takes a long time to see results then you’re in for quite a pleasant surprise as some guys say “one day” is all they need while the average is less than one week to reactivate sexual confidence and ability.  The same holds true for the women who read this book.”

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Why is motivation so difficult to maintain when it comes to taking care of my own body?

To follow through, and persevere, on accomplishing any goal or decision requires effort. And all effort requires energy, both mentally and physically.  Effort also requires time to complete the task(s) and it also requires time and energy to recover from those tasks.  And internally speaking, recovery means your body needs to rebuild worn out muscle and nerve tissues, regenerate new cells and secrete fresh its supplies of hormones.  Your motivation then is challenged when you believe you’re either wasting your time, or the time you’re exerting toward any plan leaves you feeling drained, tired, sore, flaccid and, inevitably, disappointed.  However, with the proper tools and system you will turn procrastination and disappointment into enthusiasm and positive results because you’ll be enjoying something you are benefiting from while feeling wonderfully refreshed afterwards. A primary reason [or excuse] for lack of motivation is RESULTS, or lack thereof, while hard work is the energy most people believe they must exert in other for them to reach their goals.  In sexual health, it’s much easier than trying to achieve other goals.  Plus, the practice sessions are so much more enjoyable.  Nobody in their right mind enjoys doing anything they’re not benefiting from.  The USHP system was developed to be easy to understand, practical to perform, easy to recover from and, most importantly, dramatically beneficial. Since motivation wanes at times with even the most successful people, new challenges are necessary to keep your brain stimulated and your body always feeling fresh and energetic.  USHP offers an endless list of options that keep you motivated and always improving providing you with that “variety is the spice of life” environment.  One thing’s for certain, I will always keep you motivated.  All you have to do is take advantage of this system.

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I want to thank you for telling us your story.  This must have been a very painful experience for you. But your story along with your is a true success story and an inspiration.  Thanks for being so honest and for wanting to share your personal experiences in battling ED with other people like me.

Thank you. This means a lot to me.  Admitting this problem is something millions of men (myself included) just don’t do, let alone to do it on TV and in a book.  As the author of this program, I truly am that so-called “Before and After” story, or that “Success Testimonial”.  But to be quite honest, there’s no way in this lifetime I would of ever come out and tell my story had I not been healed.  It was only when I knew I got it back that motivated me to helping others with sexual disorders and hormonal imbalances, and it also made me feel superbly qualified to write on such diverse, controversial and widespread issues. Thanks again for the acknowledgment.

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I’m not young any longer and want to have sex at least a couple of times each week.  I’ve been slowing down however.  Will the information in your book help?

Yes, no doubt.  The information you have access to in the book spans over 35 years of research and includes numerous documented scientific studies on sexual health, hormonal integrity, life extension, and so much more. This is a book anybody (at any age) can benefit from, and according to the flood of responses, they are. Many of the testimonials I receive from people who read the book claim they are immediate. Some men, and women, claim they have better arousal and climaxes within a day because they now have a better understanding of how their hormones secrete and how they can obtain, and maintain, Ultimate Sexual Health & Performance™.  Just give it a try and you’ll be amazed.

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I haven’t had a healthy sex life in a long time. Will your book help me?

I am 100% completely confident that the information I’ve compiled into the my book will be of great benefit to you, no doubt!  This is not only myself claiming this. Just read the book and you’ll find how well researched the materials are originating from highly credible sources. I know that there are suggestions in this book that I can say will have an absolute guarantee that you will succeed.  USHP is divided into four basic parts; 1] Mental conditioning.  I teach you how to develop and sustain a healthy attitude that’s destined for your success, and to eradicate any performance anxiety or fear of failure.  2] Proper exercise information that works your body in dynamically precise ways that yield fast and sensational results.  3] A long list of sex-boosting hormone-stimulating options that range from those you can purchase at your local grocery or health food store to more aggressive treatments available through a doctor’s prescription. And, 4], Nutrition, as you must eat properly, to nourish your organs, cells and hormones.

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Is your book only for men?

Anybody can (and does) benefit from the information contained in this book. Although I started writing it for myself, and I’m a male (obviously), during my research I discovered that women have more hormonal and sexual challenges then men do while many treatments are very similar.  Before launching this book I conducted a Limited Trial of users comprised of men and women of various adult ages, and they all were equally as impressed at how fast the results came; some within one day while others seen their results within one week, all attesting to the fact of how much useful information they now had access to that’s allowing them to obtain and sustain their sexual vitality once again.  I strongly encourage women and couples read this book as I have special sections specifically dedicated to females with so much more information.

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What foods have been shown to increase sex drive?

There has been much written about so-called aphrodisiac foods or foods that increase libido and sexual performance. I know of no such foods that can really make those claims but let me indulge in some rumors I've heard. By eating oysters, many claim their sexual feelings rise. Personally, I think it's in the wine that's usually sipped simultaneously. But in the long run, oyster consumption can assist the male in sexual performance as oysters are known to contain high amounts of the mineral zinc, which contributes to a healthy prostate. Many people also think chocolate is a sexual stimulant. My feeling about chocolate is that so many individuals allow their blood sugar levels to plummet to dangerously low levels, so when they finally do ingest a "sugar", they confuse the sensation they get as being sexual. Hypoglycemia, or dangerously low blood sugar levels, can be caused by rebounds from high sugar meals or snacks eaten earlier in the day, or just by simply going too long without eating. To compensate for hypoglycemia, many succumb to those well-known sugar cravings which in turn instigates a new, and entirely opposing state called hyperglycemia, or excessively high blood sugar levels. As hypoglycemia creates mental confusion and depression, lack of sexual desire is inevitable during this state; then, when one's bloodstream gets flooded with a quick-fix of sugar, the body is jolted with a powerful energy surge which [temporarily] stimulates the brain as well. At the onset, the hyperglycemic person might get sexually aroused as now they're coming out of their depressed hypoglycemic state and sex might seem to be a good thing to think about. However, this is obviously not a healthy, or consistent way to charge your sex drive. Aside from isolating any one food, I'm a firm believer that proper eating on a continuous basis develops a strong hormonal system and contributes to a healthy sex drive. Those who eat well consistently attain a more normal blood sugar level throughout the course of the day. Consequently, the consistent good eater has a steadier hormonal assay which manifests itself in higher libidos, sex drives and performance abilities. Additionally, eating the correct combinations of foods makes available the nutrients needed by the body for optimum health and sexual gratification. Sound eating provides a multitude of nutrition, however, supplementation can also be considered. Some of the vitamins, minerals and amino acids needed for a healthy sex life are Vitamin A, Vitamin E, Zinc and L-Arginine. Putting food and supplements aside, there's a myriad of herbal products that stimulate sex drive and produce amazing sexual benefits for both men and women. The most effective and safe sexual enhancer is Pantocrine. This is a natural product that's been use for over 2,000 years by the Orientals and is now one of the most popular health products in Asia, New Zealand and the former Soviet Union. Pantocrine is not only used to alleviate and cure sexual dysfunctioning, it's a total body adaptogen which helps to balance the hormonal system while creating a healthy homeostatic state within the body. Other products which receive good reports for sexual enhancement properties among men are Saw Palmetto and Yohimbine. For the ladies, Damiana and Dong Quai are known for their direct effects on the female endocrine system. I explain all these, and others, in my book Ultimate Sexual Health & Performance™.

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I’m beyond frustrated with my lack of achieving erections. I need to find some answers quickly.  Help!

USHP is based on unique and success-proven systems that really work in restoring all kinds of sexual disorders; dramatically and quickly. With this book, and its on-line sex-health Newsletters, you have all the tools you need to regain your sexual vitality. You have the physical tools and you also have the mental motivation; combining both of these spells quick success. Most importantly, you have access to the on-line classroom that serves as your information center that keeps you educated and motivated and always improving.

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How soon will I see results after reading your book?

You will feel results immediately. The techniques explained in the book are proven to naturally boost sexual hormonal profiles within minutes. These are best ascertained with blood tests but you should experience more arousal, genital sensitivity, orgasmic pleasure and faster refractory periods; the time it takes to achieve another orgasm. Most of all, this information makes enormous contributions to your overall physical and mental health.

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How young can somebody benefit from the information in your book? I have two teenagers whom I’d like them to learn this information so they can prevent some of the (sexual) health issues I’m now experiencing as an adult that I know are the results of poor lifestyle choices. I’ve also heard that your book is based on holistic health principles, not just sex. Can this book help youngsters?

I recommend that every one under 18 years of age is supervised by a doctor or a qualified adult or legal guardian.  But since this program offers detailed health information it will benefit the younger readers as they will learn the healthy ways to think, eat and exercise, while incorporating positive and productive lifestyle suggestions.  Remember, I started researching the information for this book when I was still in my teens.  It was helping me then but, more importantly, it has made me a super healthy fifty-four year young male. Prevention is always the prudent decision. I respect your concern as a parent.

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I don’t have a problem getting an erection.  My problem is keeping it long enough to please my girlfriend. Is there anything in your book that can help?

This is typical for many men as the tiny blood vessels in the penis, along with adequate nerve flow, lose their endurance after time and make a man’s penis lose its rigidity and firmness.  There are plenty of options in the book which explains, in detail, how to make a penis erect, and how to keep it hard. Many of these techniques are available over-the-counter (OTC), while other measures are more aggressive.  I provide you with a wide range of options you and your doctor can choose from.

I can have sex only one time per night but my wife is ready to go more than once.  Can this program help me increase my sexual frequency?

The ability to speed up the recovery from one orgasm to the next is called the Refractory Period.  This cycle is dependent on the brain, spine, hormones, nervous system, the buildup of semen and sperm, and the circulation of blood and nerve flow.  There are specific techniques revealed in the book that address the Refractory Period while the testimonials from both men and women who are using these techniques are extremely impressive. The book will impress you with information that you will certainly benefit from in this and all other areas of your sexual health. Please visit www.SexHealthTV.com to see the testimonials.

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As a woman, I’m always concerned about losing my sexuality. I have noticed a decline in my sexual interest while the sensitivity of my vagina and clitoris is not like it used to be.  In fact, I do not lubricate any longer.  Does your book address these (female) needs?

This is another “check with your doctor” question but I have plenty of women readers who are boasting about their revitalized sexuality as a result of gaining the information from my book.  The issues you’re having can be considered the female-counterpart of the male issues of low sperm production, erectile dysfunction and low libido.  The organs in the body that secrete your sexual hormones are in need of an upsurge in secretions as the female endocrine system declines with age. Women don’t need to experience these declines if they follow the proper measures to avoid them, or to remedy them once they’ve occurred. The testimonials from my female readers is remarkable. Women are claiming their husbands are saying “I have my wife back again”, referring to the sexual frequency and pleasure they had when dating. All of the testimonials you seen on the TV show are from real people. These are not paid actors or fabricated stories.

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What age will best benefit from reading your book?

No matter what age or stage of life you’re in, or will be in, you can read this book with that “What’s in it for me?” attitude to learn specific information that will apply to any stage of your life. I wrote this book to span all ages and all time, and know that it’s extremely useful throughout the different ages (stages) in your life. Use this book now to address your current needs and goals, then re-read the book any number of years from now and you’ll see different suggestions that pertain to your life then that you didn’t need to pay particular attention to today.

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Is Ultimate Sexual Health & Performance complicated to read?

Actually, it’s an easy read, and from what I’ve been told, it’s also well written.  These are not my words, per se, but merely the feedback from my readers. But you could imagine the piles of scientific data I had to comb through over the decades that were completely illustrated with scientific laboratory idioms, expressions and lingo. I wanted to write a book on this sophisticated and complex array of sciences that is comprehendible and enjoyable to read.  The more enjoyable sections to read are those that tell stories that pertain to real-life situations, along with my many analogies that help to describe and identify with certain key points.

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Are you a doctor?

I am not a doctor. But I believe I have certain levels of knowledge in many specific fields of human health and performance that either match or, many times, exceed the level of knowledge doctors have for these fields. For instance, I know that I know more about exercise and nutrition than most doctors. In fact, I have trained many medical and therapeutic professionals in these areas.  I have over 35 years of dedicated experience at this, and I’ve taught multiple aspects of it on a global basis, from the average lay-person to the Olympic athlete. I feel completely qualified but I am still legally obligated to disclaim that “You must check with a doctor before you believe a word I say.”  Another way of looking at this; I regard this relationship with you as friendly and helpful conversation, much like the ones our parents and relatives and poker buddies would have around the dinner table who often discussed their own health challenges, and who caringly made recommendations to one another. I am merely offering options and “what if” scenarios to hopefully help you discover one, or many ways you can restore your overall health and sexual vitality. I want to offer you more choices and decisions, and to help you know yourself better. I’m extremely humble in knowing I have this information to share and enthusiastically motivated to bring you more through the on-line sex-health Newsletters.  Finally, ask your doctor to read this book, like the doctors on my advisory board have.  I’m sure it would be beneficial for them to read this book while it may reveal many new things to them for their first time that will help garner their own research and development.

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Do you explain any products or techniques in your book that make your penis bigger?

Yes, there’s plenty of recommendations.  Some, according to one of the contributing doctor’s of the book, claim length of 1-3 inches and girth of 1” in a specific period of time. And they are all doctor-tested and approved.

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My sperm count seems low as every time I ejaculate there’s less fluid than before.  Are there things mentioned in your book that I can use to boost my sperm count and ejaculate fluid?

Many men have this same concern.  Sexually, men enjoy, and feel proud, when they ejaculate a large “load”. Men wanting to father children draw in a deeper concern for pro-creative means as many women have noticed that their lack of getting pregnant was due to their husband’s low (or weak) sperm count.  You’ll be surprised to know that there are plenty of things you can get at a local supermarket or health food store that will help you boost your sperm count directly or by nourishing the prostate gland which manufacturers semen.

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I think I’m okay physically when it comes to the function of my penis.  My problem is in my big head as I often get anxious during sexual opportunities and can’t get an erection no matter what, or I loose the erection during sex which is so embarrassing. I heard this is called Performance Anxiety and want to know if your book covers the mental aspect of sex and erectile dysfunction?

I spent a great deal of my earlier years researching the physical aspects of sexual disorders and hormonal imbalances.  I needed to address my own challenges and eventually I found the answers; physically speaking. My blood profiles revealed that I was “okay” or “back to normal” but something wasn’t right as I still felt sexually weak.  I then shifted my efforts to the mental aspect of my (and other men’s) sexual challenges and that changed everything, eventually restoring my complete harmony and balance.  That said, I especially felt obligated to delay the publishing of my book until I felt it offered a unique and comprehensive portrayal of the various psychological challenges like performance anxiety, fear of failure, sexual aversion disorder (SAD), denial, and just plain ole frustration. You’ll be impressed at the various specific mental conditioning techniques I write about in the book that will help you regain confidence in your sexuality and benefit all areas of your life.

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I used to be able to think about sex and instantly I got an erection.  Now, thought alone doesn’t do a darn thing to my penis. In fact, I need a lot of physical stimulation before my penis evens perks up. Is this something you discuss in the book?

Absolutely.  I cover this in detail and refer to this system in the body as the “brain-penis connection”. Thought released from inside your brain creates a cascade of events that ignite your glands, triggering the release of hormones, directing blood and nerve flow, and dilating penile (or all genital) tissues to become engorged with blood—the only way a penis becomes erect. This is one of my favorite testimonials because it clearly indicates a healthier psycho-physiological response. Heightened arousal, or libido, and genital sensitivity are just two of the many great results.

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In addition to your book what else do I need to succeed with this program?

Eagerness to improve. Dedication to adhering to the principles that are proven to yield predicable, and very positive consequences. Commitment to learning this information, choosing which options are in your best interest, and staying committed to the system to keep you consistently motivated and ever improving.  This information is based on scientific fact and tons of evidence that these technique really do work. I’m a testimonial myself, and so are many more. Now it’s your turn. Give your doctor this book to read and let him decide which are the best options for you at this stage of your life.

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What do I receive when I purchase your book?

The USHP marketing staff present various promotional offers at different times on both TV and through the Internet. However, the basic offer includes The “As Seen On TV” book Ultimate Sexual Health & Performance™, and a 75 minute CD entitled “Potency Protocol™” that explains the bottom-line steps that lead to you toward ultimate sexual health. You will also receive eight (8) Weekly On-Line audio and video Newsletters that delve deep into the various areas of sexual health that can be considered an extension of the book.

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I’m interested in a vacuum pump but am frustrated with the ones I’ve purchased over the Internet that keep on breaking and leaking air.  Do you recommend penile vacuum pumps, and are the models you recommend made of high quality?

Vacuum pump therapy is surprisingly effective at conditioning not only the elastic tissues of the penis but are tremendously important for drawing blood into the deep circulatory vessels and cells. We now know that the penis becomes erect with the engorgement of blood. The more blood that gets inside the penis the harder the erection, it’s that simple. Many men don’t have so much a problem getting an erection, per se, it’s the quality, or firmness, that has them concerned.  The current vacuum pump models that I recommend are what my staff and myself believe to be the highest quality vacuums products on the market. These are patented designs which are made for comfort and function; they will not leak provided all instructions are followed, while they’re supported with substantial medical study and substantiation. To summarize, along with many experts in this area of sexual health, I recommend vacuum pump usage and, yes, the models I recommend have been medically proven to work.

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How do I get in contact with the doctors or advisors listed in your book?

The contributors and advisors for my book and on-line sex-health Newsletters can be contacted by searching for them by name in the Sexual Health section of the book under the title “Advisors & References”. In that section you can obtain their contact information. Also, many of these experts are referenced at the end of the book Ultimate Sexual Health & Performance along with their websites and other contact information. Or you can simply click on Contact & Inquiries posted from this site and send us a note that we will gladly forward.

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I know I need to get a blood test but not sure how to go about it.  You mention in your book that I can save hundreds of dollars per year on these exams.  Please direct me.

The only facility I am recommending at this time, based on their outstanding service and reputation, combined with huge money-saving discounts, not to forget the FREE phone consultations you’ll have access to after your test results are available, is through the Life Extension Foundation. You can have your blood drawn at any affiliate laboratory anywhere in the country while the specimens are sent to the Life Extension headquarters. You can coordinate this with your doctor or through a licensed professional at the foundation. Many doctors might be unaware of this excellent service, so insist to your doctor that you are having your blood tested from an outside source; while he can check the credibility of the Life Extension Foundation. Once the results are delivered to you, you can share them with your doctor at that time.  You can reach the Life Extension Foundation by visiting http://www.lef.org/ja, or by calling Toll Free 888-463-0309.

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I want to make my penis longer. I have a curvature that’s preventing me from having a freedom of motion during intercourse. I also want to straighten out my penis back to normal. How do rate the penis extender devise that’s mentioned in your book?

Let me suggest that you listen to the expert reviews from Dr. Ghaly, Dr. Levine and Mark Newell, PhD, who are all scientific authorities on the top of their fields and have tested the Fastsize FS Extender™ and have also substantiated the testimonials regarding the benefits from using this fine product. The Fastsize FS Extender™ is an amazing product that sells extremely well, with a very high Satisfaction Rate. In addition to buying any product from the Fastsize group, you also obtain expert phone assistance anytime you call to get answers to your questions.  This is a top-notch company run by a group of top-notch people.

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I want to make sure that your supplements aren’t going to disappoint me like so many in the past that I’ve wasted my money on.  What separates your supplement, AndroZene™, from the other sex boosting or male enhancement products on the market?

As listed in the book, there are a variety of options we can choose from that offer sex-boosting benefits. Some of these supplements are more legitimate than others, some are more potent, while others flatly exaggerate, or lie, about the ingredients listed on their labels. My research team and myself are suggesting you use any supplement that helps you regain, and maintain your health and sexual vitality; something you and your doctor can decide what’s best. To make your selections easier, I have selected two separate formulations that combine that most potent individual herbal ingredients into one caplet; one that’s specific for men and the other is specific for women.  We decided to separate the men’s formula from the female formula as each sex (male and female) has their own endocrinological system that is intricately different and complex.  Therefore, the male formula, “AndroZene™: For Men”, pays special attention to ingredients that boost testosterone, enhance libido, increases erectile functions, boosts sperm count, intensifies orgasms, and helps to prevent prostate disorders.  This product also helps in muscle-building and overall stamina. The woman’s formula, “Lady Passion™” helps to establish and maintain the proper balance of estrogen, increases arousal and libido, intensifies orgasms, lubricates the vagina, and alleviates the symptoms of menopause. Additionally, these caplets are manufactured with a proprietary technique that allows them to provide sustained-results throughout the course of the day, as opposed to other supplements that peak in an hour then diminish shortly thereafter.  Having a sex-boosting supplement in your body throughout the day nourishes your glands and hormones, and allows you to have that spontaneity back for all your sexual opportunities. To answer your question, you have to try the AndroZene™ for yourself, then you have 30 days to return the product if you’re not satisfied.

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The people in your show seem very honest about their experiences after reading your book. It’s nice to see a show that’s not littered with paid actors.  I have gained trust in you because of this.

I really appreciate this. Before publishing the book and developing the on-line sex-health Newsletters, I had the opportunity to have complete strangers read my book and try out the supplement suggestions.  None of these people were paid and, yes, you’re correct, especially none are paid actors.  I believe in my product and would not taint it by anything other than pure authenticity and honesty; and I believe, like you mentioned, that comes across very sincerely in the show by the success stories as well as the many scientific experts who have contributed and support this program.  The most satisfying part of this venture is not that I helped myself recover from plenty of my own sexual challenges but the stories of revitalized lives from actual readers has fueled my passion to keep spreading the word on health, productivity and, of course, sexual enjoyment.

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In addition to what you list in the book are there any new products or services that we can look forward to?

At this time in history, sexual health sciences has started its concerted expedition out of Base Camp (figuratively speaking) for the ascent toward the summit of success regarding the discovers, developments, options, techniques, products and services that both enhance and restore vibrant sexual functionality. It’s an extremely exciting period especially knowing that when I began this venture I couldn’t even get to a Base Camp of understanding, because even that level of information and options did not exist.  I’m happy to say that in addition to the discoveries listed in the book, the on-line sex-health Newsletters will always be updated when new materials and advances become available.

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When I read your story I said to myself, “he’s describing me” as I also took steroids to increase my muscle size and strength, and have regretted it ever since. My libido is almost nonexistent, I have erectile failure more than I care to admit, and my sperm count is so low it’s quite embarrassing every time I ejaculate. Thanks for giving us steroid users information that we just don’t have access to in the locker rooms were so much other chatter is going on.

Thanks for writing. Steroid users either don’t have a clue as to what they’re (really) doing to themselves internally, or like I mention in the book, have that attitude that makes them believe “it’ll never happen to me”.  I am pleased that you have found the information that educates you on these drugs while, on the flip side, will help you to naturally boost your sexual abilities and improve your muscle strength and shape naturally without dangerous side effects.

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I’m an athlete who’s always trying out new techniques that boost my performance and speed up my recovery. I want to thank you for providing such remarkable information in your book that educates athletes and coaches on how the body’s own natural anabolic system works, and how to avoid over-training.  Your book offers so much more than mere sexual enhancement, although that’s a nice bonus.  Thanks!

Yes, sexual enhancement is the bonus while the first and foremost emphasis should be on the body’s anabolic system; or the glandular and hormonal systems.  I appreciate your acknowledging this and wish you continued success in your sport and life endeavors.

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Why are the supplements so expensive?

Actually, they’re not expensive, let me explain. The ingredients for the AndroZene™ for Men, and Lady Passion™ for Women, are all-natural. These are not conjured up in a lab, or made synthetically. These ingredients grow on real landmass and require many months to develop, cultivate, and process for human consumption. Many vitamins are created in a laboratory, and the quantity and quality is all controlled within arms’ reach. 

These are raw, or completely natural, and untainted, materials, which our formulators process for the highest-grade and strongest potency, all while making certain that governmental regulations for safety and potency are strictly adhered to.

In comparison to the competitive male-enhancement or sex-boosting supplements on the market we exceed the cost vs benefit ratio by 200%. Most of the competitors only have 30 tablets or caplets in their bottles, we have double that amount, or 60 caplets. They charge more for one of their bottles with half the quantity, we charge less for our product with double the quantity. We also honor your business, so we have provided huge discounts when quantities are purchased and have even developed the Super-Savings Program that allows you to Save $15.00 off each bottle, that’s an amazing discount. The Super-Savings Program can be used by yourself, or you can team up with one or as many friends as you like and make the 12-bottle purchase so a group of you and your friends can enjoy HUGE SAVINGS; the Super-Savings Program is also referred to as the Buddy Plan.

Here’s what you need to take into consideration when ordering either AndroZene™ for Men, and Lady Passion™ for Women:

·  The “per tablet” potency is of the highest-quality and strongest potency.

·  The cost per bottle is less than the competition as we offer double the number tablets for a cheaper cost.

·  The more you purchase the more money you save. Try out the Buddy Plan, either by yourself or with a friend or two, and save $15.00 per bottle!

·  Money-Back Guarantee: If you’re not satisfied for any reason. If you don’t feel a boost in your desire for sex, and your ability to follow through with firmer more frequent erections. If you don’t feel stronger and more energetic, and confident, refer to our Return Policy and send your product back and you r money will be refunded.

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Questions for the Men

Is your nutritional formula safe to take?

A: AndroZene™ is an all-natural herbal formula that’s incredibly effective with no reported side-effects. This formula works fast, and it remains active in your body for long periods, hence the “sustained-results” label.

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I used the AndroZene™ for the first time, and the following day I achieved an erection that was better than I’ve had in a long time. Can this product really work that quickly?

Yes, the ingredients in this formula are clinically proven to get into your bloodstream very rapidly and target a boost in the secretion of sex-enhancing erection-producing hormones. Literally, within minutes your cells are becoming nourished with sexual energy while your blood levels of testosterone increase very quickly.

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How do I use your nutritional supplement to boost my sex drive?

At first, take two caplets daily on an empty stomach along with a full glass of water. Do this for the first 5-7 days, this is called the saturation period. After that, take 1 caplet daily while consuming 1-2 more caplets about 30 minutes before sex. Because these caplets are engineered with time-released nutritional technology, the benefits will remain steady for hours.

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Are the herbs in your formula of a high quality?

Yes, all the herbs are in extract form with high therapeutic activity and potency.

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How long do I stay on this AndroZene™ to maintain my sexual nourishment?

This is not a product you need to take consistently week-after-week.  Instead, it’s best to cycle this product with a pattern like 4 weeks “On” with 1 week “Off”. Please know that during your “Off” week you will not notice any declines. In fact, you might realize an extra surge in sexual potency as your own endogenous hormones are kicking in and you get a doubling effect.

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Can I use this product with other herbs?

Yes. However, this is a proprietary formula that’s been designed to provide complete benefits. Other supplements that target other categories, like protein, vitamins, minerals, enzymes, anti-oxidants, and others, should also be on your list.

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What else should I do?

Always check with your doctor before using this, or any, product, and obtain periodic follow up examinations to monitor your health. As you’ve read over and over again, get your blood profiles taken to ascertain your hormonal levels.

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I know you have a specific formula for men, and another one specifically for women.  I’m curious if my girlfriend takes my formula what will happen to her?

Chances are she’ll get very horny.  The man’s formula is made to boost the male endocrine system, and that includes the hormone testosterone.  Giving this to females may hyper-excite her system and, well, you can only imagine how intimate she might just get with you. No side effects have been reported in women who use male-enhancement supplements; the problem lies in mixing these formulas with drugs, alcohol and other unhealthy substances.

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