Most egg meals take almost no time to prepare and cook, yet they’re delicious and very nourishing. On days of being too busy, or just in the mood for a light protein meal, eggs can be a most viable choice, as well as a great alternative to meat or fish. Moreover, on egg days you can try indulging every once in a while in dairy foods as well. I beli

A good workout session should charge your energy, not deplete it. Knowing that you will not reach failure is a state of mind. This state of mind should be yours before, during, and especially after your workout. You should at all times feel you can “kick ass.”

The timeframe for a constructive intense-training session is between 15 and 45 minutes. CFT is designed to be no longer than this very timeframe per session. Short, intense training sessions are more practical, and for busy people this is a great advantage. To be successful, a progressive workout program should be easy to follow—one you can live wi

Isolating one part of a large muscle group may cause imbalance and weakness in other parts of the same muscle. That’s why it’s so important to understand that abs are, in fact, one large muscle group working as a unit. They have primary functions, essential for body movements and posture. Let me put it simply: the prime function of the abdominals i

Pre-Workout and Recovery Meals To take full advantage of the workout, one must know how to apply recovery meals. Pre-workout meals are optional, whereas post-workout recovery meals are critical. The logic behind recovery meals is to minimize the cata-bolic and stress effects of the workout, replenish energy reserves in the muscles, and accelerate t

Exercising on an Empty Stomach—The Fat-Burning Factor If enduring prolonged drills is not your main goal, then the pre-workout meal isn’t necessary. Training on an empty stomach will accelerate the undereating effects of the diet. As discussed in previous chapters, when you exercise on virtually empty, your body’s main source of energy will come fr

Increase intensity (increase work load or complexity) while reducing volume (less workout units/time). Increase volume while decreasing intensity (more units with less weight load or complexity). Increase intensity with a fixed volume. Increase volume with a fixed intensity. Rotate among 6, 7, 8, and 9.

When you train your body to avoid failure, you’ll learn by trial and error how to keep performing and improving, without losing control. Conversely, if you chronically train to reach failure, your mind will surrender every time you feel that your body has reached its limit. Subconsciously, your mind will “pre-fail” before your body, because that’s

The CFT’s Ten Commandments Base your training on workout units that incorporate strength, speed, and velocity exercise in one complex set. Incorporate pre-fatigue and post-fatigue exercise with the workout units. Rotate between sessions with pre-fatigue exercise, sessions with pre-fatigue and post-fatigue exercise, and sessions of sheer resistance.