 Welcome to the 21st. And today we have a speaker who's written over 50 books. He has a PhD. And what we are going to be talking about is how to use our bodies as the maximum expression that we were really born to have. Let's bring on stage Ellington Dardan. Right. Good job. Good job, man. Good job. Now, anybody here besides Bill DeSimon and it's read my book, two or three. So to the others, you're going to hear some things that are different, some concepts, some ideas that are quite different. And the title of my talk is Body Fat Breakthrough. And it's centered on this book of mine that came out in April. The Body Fat Breakthrough. Now look at this subtitle. Tap the muscle building power of negative training and lose up to 30 pounds in 30 days. I've gotten a lot of wows off of that subtitle. The main title is pretty direct and there's other titles similar to that. But losing 30 pounds in 30 days, is that possible? That's what we're going to talk about. So let's take that subtitle and break it down. Tap the muscle building power of negative training. What about negative training? What does that mean? In 1972, I didn't know what negative training was either. Arthur Jones, a man that I spent 40 years with, wrote an article for Iron Man Magazine that was published late in the year of 1972. And the title of the article was Accentuate the Negative. And in the first paragraph, Arthur said, bodybuilders ought to start thinking of not how much they can lift, but how much they can lower. Now that was radically different. No one had ever said anything like that before. Now if you go back and you look at negative exercise, you won't find negative at first. There was a guy from Denmark, Asmusin, that introduced eccentric training in 1953. And he called it EXCENTRIC, with EX meaning away from and CENTRIC meaning center. So it was exercise away from the center, lowering exercise away from the center. Well, Arthur Jones wasn't much aware of that. He was aware that the exercise physiology community wanted to separate concentric lifting with eccentric lowering. And he said, man, that's concentric and eccentric are too close. You just can't figure out which is what. So he started using up, down, lift, lower, shorten, lengthen, contract, uncontract. He was the first person I read that used contract and uncontract. When you really can't uncontract a muscle, but it gets across what we're talking about. When you contract these muscle fibers, shorten, move closer together. And when you uncontract, they move apart. But after a year or so of writing material on this, Arthur started using positive and negative. He said, now, body builders can understand that. Positive means up, negative means down. Two different words that mean different things. So we thank Arthur Jones for coming up with negative and positive. You know, if you look at today in bodybuilding circles, negative training is understood by all bodybuilders. But we can thank Arthur Jones for that. But what about this subtitle here? Lose up to 30 pounds in 30 days. I've been accused on the internet and other places. Man, that's too bold of a promise. Most people can't do that. Well, that's true. Most people can't, but some people can. That's why I use up, lose up to 30 pounds in 30 days. So I'm gonna discuss this pretty thoroughly by looking at my research, the background that I have in it, examining before and after pictures, describing my breakthrough project, and unraveling some significant details. Now, for 40 years, I've written books, based on research that I personally done, most of which is in Gainesville, Florida at Joe Cerulli's Gainesville Health and Fitness Center. So this shows some of the books that I've worked with with Joe Cerulli. I think there's 14 of them there. If you've been around long enough, you've seen some of these. And 18 of them were not done at Joe Cerulli's club. So that's an example of some of my books. Now, here's something I want you to realize. At Gainesville Health and Fitness, the 14 books I've written there, I've got before and after measurements and photographs of 519 women, 318 men. That's 837 people from 1985 to 2004. Plus this new book I'm working on, I've got another 145 plus 302. And I'm working on a group of women right now that's 63 in that. So that 30 year total is 1,347. I've got before and after pictures and measurements of that many people, all from Gainesville, Florida. And I've taken the measurements and I've taken skin focaliper readings on all of those people and used the Jackson Pollock formula. So I've got something to compare everything to. So I'm gonna show you some before and after pictures in four different groups. These are the most impressive from my book, The Body Fat Breakthrough. This guy's from Cuba, but he's lived in Gainesville for a number of years and he did the best. He lost 121 pounds of fat and gained 20.5 pounds of muscle in 30 weeks. These are the most dramatic before and after pictures that I've ever taken in 40 years of taking them. Bob Smith, this guy's six foot seven and weighed 302 pounds. He lost 94 pounds of fat, gained 24 pounds of muscle in 18 weeks. This woman did the best among the females. She lost 52 pounds of fat, gained 8.6 pounds of muscle in 24 weeks. This woman is 61. She lost 28 pounds of fat, gained 7.7 pounds of muscle in 18 weeks. Now very quickly I wanna go over some relevant dates that may not make sense to you, but they make sense to me. So hear me out for a minute. November the 13th, 2008. I went to Stockholm, Sweden to meet a friend of mine that I had met 25 years earlier, Matt Thulin. Now remember, the guy that started negative training, eccentric exercise, Asmulan, he was from Scandinavia. So when I was in Stockholm, one of Matt's very good friends was a guy named Bjorn Alber, who is an MD, who was an Olympic athlete. And Bjorn took me around Stockholm to the universities. There's 11 major universities in Stockholm, Sweden. And most of them deal with heavy exercise physiology concepts. One thing they are able to do in Stockholm, which is difficult to do anywhere in the United States is muscle biopsies. I think they've just about made it impossible to do on a large scale in the United States. Well, you can still do them in Stockholm, Sweden. So if you wanna find out what's going on inside the muscle, you gotta go to Europe, you gotta go to Scandinavia to really get to the depth. But when I went through the X-Force equipment, now X-Force, maybe some of you understand it, have seen it. It's like a nautilus machine, but it has a tilting weight stack. The weight stack tilts on the positive and uprights on the negative. So you get 40% more resistance on the lowering. Now, I'd heard about this equipment, but I'd never tried it. So in 2008, I tried it. The first exercise, the fourth rep, man, I could just feel it was a decline press. I could feel my pectoralis major muscles. I mean, you could just feel the acting and the mice and kick in. Now, I know you can't really do that, but I've had enough experience that I felt something different. So this rejuvenated my interest in negative exercise. And I told Matt, we gotta get the equipment to Gainesville, Florida. So it took more than three years to do that, but we finally got 14 X-Force machines in the Gainesville on January the 19th. Now, Roger Swab in Philadelphia also got 14 machines at the same time. So Roger's a good friend of mine and I got him involved in X-Force. So the body fat breakthrough book that I talked about, we started research on it in February, February 6th, 2012. April the 2nd, 2012. This was 50 days after I started that research. I had four participants that had lost 50 pounds of fat. 50 pounds of fat in 50 days. I had seven that had lost 30 pounds in 30 days. Now, if I go back to the research I did previously, the biggest project was the Nautilus Diet in 1987. The guy that lost the most on the Nautilus Diet was Dennis Bell. He lost 52 pounds in 10 weeks. Let's compare it to the guy that lost the most on the body fat breakthrough. It was Bob Smith, that six foot seven guy. He lost 74 pounds in 10 weeks. That was 42% better in half the workouts. So something going on here. Well, another several months went by. By this time, I had 20 men and 24 women who had achieved outstanding results. 12 weeks of this ex-force negative accentuated training had produced an average muscle gain of 13.38 pounds per man and 7.21 pounds per woman. Now those were 50% better than I had previously gotten in my best groups. So I put together a book proposal. I had a number of before and after pictures in it and I sent it to an editor that I had a contact with in Rodell, who they have a New York office and they have a Mayas Pennsylvania office. Their biggest office is in a Mayas. They were very interested so I signed a contract shortly after that and began working on the book. Now the problem I had, ex-force is great and it's in about 25 places in Europe but it's not in but two places in the United States. So I had to come up with an idea centered around negative accentuated exercise that was similar to the results I was getting with ex-force. So analyzing the machine, the results, I had a head start on everything. So there's many ways that you can accentuate the lowering. You can just go slower on the lowering phase. That's what a lot of people do. Or you can have people help you lift as you lower the weight. Or you can have people push down on a weight stack or push down on a barbell or dumbbell. There's any number of ways. Now, what I didn't know way back in 1972 when Arthur Jones came out with this article and Iron Man accentuate the negatives, I didn't know the importance of not having a lag time between repetitions. Have most of you in the room done what's called negative only chin ups where you have a step situation or a chair. You step up, get your chin over the bar and you come down slowly. You step up quickly, you come down slowly on the negative. There's several exercises that you can do that way. You can tie a weight belt around you and get up to where you can handle 100 pounds. It's a very powerful way to work your lats in your arms and your forearm muscles. But unknowingly, we did these for years and you get good results for a while. But what happens after about three or four reps with 100 pounds on you, it takes you longer to get to the top, climb to the top. Takes anywhere from two to five seconds. During that lag time, your recovery kicks in. So it's like doing a single set of one repetition maximums four or five times back to back with a rest period of two to five seconds. It's not a very good way to train. So what I was trying to figure out was the X-Force equipment because I watched people train correctly and I watched people train incorrectly on an X-Force machine. Most people, when it gets tough, they'll do three or four repetitions slowly and smoothly. Pushing out in three seconds, coming back in five seconds. Out in three, back in five with 40% more resistance on the lowering. But after three or four reps, they rest in the bottom position, push it out hard and then come back. They rest, a lag time recovery. So if you compare doing eight repetitions that way with eight repetitions with no lag time, huge difference, huge difference. You don't want the lag time. So I figured that out and I tried to apply that to a barbell and standard conventional exercise. And I finally figured out how to do it. In the book I call it 30, 30, 30. That's a negative rep of 30 seconds slow, followed by a positive rep of 30 seconds, followed by a negative rep of 30 seconds. So you got twice as much negative as positive. And you always start in the contracted position so you either need to cheat it to the top or get a buddy to help you get it to the top. Actually, we worked between 20 and 30 seconds. It's not always 30 seconds on the half repetition, 20 and 30 seconds. So I tested this technique on multiple people. Finally said, I'm gonna test it with some people in Gainesville and I did during the fall of 2012. So the key thing is right here at the bottom, one and a half reps in 60 to 90 seconds. Twice as much negative muscle action as positive muscle action. So I had four men and four women that did this and they had 80% of the results as the ex-force group. Here's three of them. This young lady, she's 23. She gained 22.8 pounds of, or she lost 22.8 pounds of fat, gained 6.8 pounds of muscle in 12 weeks. This fellow lost 58 pounds of fat, gained 18 pounds of muscle in 18 weeks. This woman who is a professor at the University of Florida, she lost 32 pounds of fat and gained 7.7 pounds of muscle in 18 weeks. So you can see that you're getting very close to the results as you're getting with ex-force equipment. So I had something I could work with, I had something I could write in my new book and I did. Meantime, I took my wife, took her before and after pictures against our garage in Windermere, Florida, which is about 75 miles from here. She had been depressed in the first picture. She had had a traumatic experience where she almost died, swimming. She almost drowned. And come to find out, she had a defective mitral valve in her heart. And two weeks later, she had to undergo open heart surgery and almost died there twice. So that's trauma. So after that, in her recovery period, she was depressed, she was on certain anxiety drugs. And if they did anything, they reinforced her appetite, made her eat more. So she put on 30 some odd pounds. So in October of last year, she told me, she said, Ellington, we got to do something. So I had a new idea for her. I put it in effect and it worked beautifully. So I alternated 30, 30, 30 with a new form of 30, 30, 30, which is half the amount of time. I call it 15, 15, 15. So you take 70% of what you normally do with 15, 15, 15 for 10 repetitions. You get to the top position, you do 15 seconds down, 15 seconds up, 15 seconds down. It's the last 15 seconds down, then you do eight repetitions. Going two seconds up, three seconds down. So that's 15, 15, 15 plus eight to 12. When you can do 12 that way, you add 5% more resistance. So I've got a group of women, 63 women in Gainesville that are doing that very thing. On a program I call Tighten Your Tummy in two weeks. This is one of the women that did best that finished a six week program. She lost 20.13 pounds of fat, gained 3.13 pounds of muscle and 11 inches off her waist. Now what I do with the waistline measurement, I take three measurements, two inches above the navel, right at the navel and two inches below. So the total of all three of those was 11 inches. And that's going to be reported in a book that comes out next August. Now here are some things that are new. So you won't read this anywhere else. So pay attention. We're going to talk about a deeper in road, key hormones behind that, inner leucans and mycans, Dr. Alfred Goldberg, an unknown hormone, which I've named, and an inside the body look at this. Why does negative training work better than normal training or better than positive training? Or better than any type of muscle building training you can think of? I think it has to do with what's called a deeper in road. Now when you normally perform a set of curls, let's say, Arthur Jones used to diagram this. He'd say, okay, let's assume you can curl a hundred pounds one time. Don't take a hundred pounds and curl it one time and repeat it, that's not a very good way to train. Take 80% of that, 80 pounds, and do it eight to 12 reps. So normally when you do that, you make a 2% in road into your starting level of strength. So every rep that you do, let's say you do 10 reps, you reduce your starting level of strength. So finally you do 10 reps and you're 80 pounds strong and you've got 80 pounds on the barbell. You can't make it without cheating. So you have made a 20% in road into your starting level of strength. Now what would happen if you had 40% more resistance on the negative? If you could lift 80 and then had 40% more lower, well you'd make a much deeper in road, probably a 3%. But the difference between 3% in road per rep and 2%, that's 50%. So making this deeper in road in the same amount of time, that's what I'm talking about. So perform correctly for 45 to 90 seconds. Now you're talking about real efficiency in stimulating your muscles to grow bigger and stronger. Now I think this deeper in road stimulates at least six hormones. If you got my book, you can look on page 287 and you can see all about these hormones. But you've got growth hormone, insulin growth factor, mechano growth factor, interleukin six, interleukin 15 and insulin, all that come into action. Now interleukins and myokins, those are interesting concepts. And they've only been recently classified for the last 10 years. But these are small chemical reactions inside the muscle which have hormone-like abilities on your systems. Myokins are particularly important because they deal in not only hypertrophy but atrophy, as well as what's called muscle-fat crosstalk. Now muscle-fat crosstalk is going to become more important in the future because if spot reduction is possible, and boy, I'm right on the verge of thinking that it is because of the disproportionate amount of fat that I see in the women I'm working with today that lose exercise from exercise out of post-tissue around their bellies. So muscle-fat crosstalk, you'll find that in the literature. The best article I know of is by this guy, Robert Satari, and 15 other people. He talks about BMP signaling controls muscle mass. And that's bone-marphogenic proteins. This is a family of transforming growth factors. And the interleukins are part of that. Interleukin 6, 15, and perhaps interleukin 8. So if Dr. McGuff was here, he could speak on that. I'm sure he understands it. But Alfred Goldberg of these 15, 16 people, he's the only one from the United States that was involved with this research. Some of you who are familiar with muscle hypertrophy and go back for many years will remember Goldberg from this famous article that he published in Medicine and Science and Sports. Mechanism of Work-Induced Hypertrophy of Skeletal Muscle. Now this was way back in 1975. And it still remains a classic in muscular growth. Here's what he did. He had groups of rats. And he would cut, he would cut the gastrocnemius muscle on one side where a rat, and then he'd sew it back up. A rat had to compensate by using the, instead of using the gastrocnemius, they had to use the plantarous and the soleus muscle. And guess what he found? When you force a rat to run, he doesn't want to, but you do, that you get growth of those muscles of the soleus and the plantarous. Why do you do that? Dramatic compared to the normal leg. I think it has to do with deeper in road. Then he took same type of rats, but different groups. On these groups, he gave them handicaps, took away growth hormone, no insulin, and put some of them on a starvation diet. Then he put all those groups back on the treadmill, had them run. Guess what? In spite of all these handicaps, the rats, plantarous, and soleus muscle grew dramatically. Why? Deeper in road. If stimulated, muscle will grow in spite of adversity. Now, this is what Arthur Jones was so famous for pointing out. If you stimulate a muscle to grow, and back off and rest, that muscle will grow, even if you don't eat, even if you don't sleep, even if you don't have certain hormones in your body. That is a fundamental biological priority. So here's my theory, which I bring out in this book. The body fat breakthrough. I believe deeper in road, properly applied, leads to a fundamental biological priority. And I think a lot of this is governed by an unknown hormone. Your body has many unknown hormones that we haven't defined, that we don't know about, that we'll discuss, find, discover in the future. But I see this hormone, and I watched it occur in hundreds of people, that there is something that takes the six, seven hormones that I mentioned and unites them into a championship team. I'm calling it negative backwards, which is the vitagen. Bill DeSimone is the only one in the room that understands that, right Bill? So remember, he vitagen. I've got pictures of this and how it interacts with the others in my book. So here's one chart that sort of explains everything. But I think somewhere deep inside the body is this unknown hormone, which regulates all these others and gives you the potential to not only build muscle if you get enough sleep, but also pull calories from your fat cells. April the 1st, 2014. My book was officially published. Contains 336 pages, seven parts, 31 chapters. I've got 44 sets of before and after pictures, detailed meal plan, exercise plans, and a ex-force appendix. So if you get a chance to look at it, do so. What is the body fat breakthrough? Here's my definition. A negative routine, properly performed, makes a deeper inroad and triggers multiple hormones in higher amounts for greater than normal muscle gain and fat loss. That's the body fat breakthrough. Now in closing out all this, here's a group of body builders. These people were leaned to begin with in Gainesville. They did not want to lose fat, they wanted to build muscle. So about half men and half women. I put them on a six-week program. They could eat whatever they wanted to, although I encouraged them to eat 500 calories more a day. This guy put on 17.4 pounds of muscle in six weeks. Big difference there. This fella put on 19.5 pounds of muscle in six weeks. This is the woman that did the best, 7.8 in six weeks. And this fella, I had him on a special big arms program. He trained four times in two weeks, put on 12.7 pounds of muscle, got his arms up to 20 inches in the after picture. Now this is a high school athlete that came to me last January. He said he wanted to play football during his senior year, what I trained him. I said, yeah, I'll train you. He's a, his dad runs a swimming pool place, so I did a trade out with him. I trained him and he cleaned our swimming pool. He's still cleaning our swimming pool. But 16 years of age, I trained him only once a week with 30, 30, 30 on six to eight exercises. He put on 19 pounds. So you can see a big difference there. He's playing football and doing a good job this year. Arthur Jones, we were talking out in the hall about probably most people in here don't even know who Arthur Jones is. But he told me about 20 years ago, he said, I cannot provide an exact formula for success, but I can furnish a formula for failure. Give fitness-minded people what they want. Easier, longer, more frequent exercise. And every gym in the country, that's what people want. More exercise, the ones that go there regularly. Instead, Arthur said I supply them with what they need, harder, briefer, more infrequent exercise. All of us in this room need to understand that concept. As you get stronger, you can't stand more exercise. You have to have less exercise because that less exercise is making a deeper in road. You don't have near as much recovery ability to take care when you get twice, three times as strong. Now, if you look in my book, I not only cover negative exercise very thoroughly, but I talk about other factors that enter in the fat loss equation. And I've got drawings that show these, but besides negative training, I like everyone to take a cold plunge after a workout. In Gainesville, they have a 52 degree cold plunge that you can get chin deep in. I like people to do that two times a week, five to 10 minutes. It helps you recovery ability, it burns more calories, and it keeps you from getting so sore from negative exercise, which you do. Carbohydrate rich meals. Yes, sir, I believe carbohydrates are the key thing in losing fat. From 50 to 60% of your diet should be carbohydrate rich foods, fruits and vegetables, breads and cereals. If you go back in the literature and you look at the word carbohydrate, you'll see a hundred years ago, they were called hydrated carbons. Does that tell you something? About 80% of the people in the United States, especially if you live in the South, suffer from partial dehydration. If you wanna hydrate your system, you gotta have carbohydrates. So the reason why these low carbohydrate diets work most of the time is you lose water when you quit eating carbohydrates. A gallon of water weighs eight and a half pounds. So most people can lose a gallon and a half of water from their glycogen, their glucose, from their cellular muscles in a week. That's not what you're trying to do, you're trying to lose fat. Well, guess what, there's not much water in fat. So you get fatter, you lose muscle, as you lose weight on a low carbohydrate diet. I let people do just the opposite. Now, besides that, I de-send the calories. 16, 15, 14, two weeks at a time. I have people drink at least a gallon of ice cold water a day. They do after dinner walking to burn more calories. They try to get extra one to one and a half hour sleep a night. The women especially like internet connections where they can socialize. Realistic evaluations, I tell people what to do by taking their measurements and by taking their before and after pictures, which help, and I push over learning. Finally, let me get out of this right quick. These are some of the other results that we had. These people are all in my book. Let me say something about women, because a lot of people in the room train women. More people go to the gym that are females than men. But we put 77 women through at least six weeks on the body fat breakthrough. The most muscle gained by a woman was 15.91 pounds. Least was 3.17. I had six women that gained over 10 pounds of muscle. The average was seven pounds. Not a single woman complained about her muscles being too big. So the bottom line, women need muscles perhaps more than men do, because they've neglected strength training for so long. So you can build muscle to lose fat or you can lose fat to build muscle. Both of these concepts are going on in my body fat breakthrough program. This is Angel Rodriguez, the guy that lost the most from the backside, but you can really see the difference. Lost 121 pounds of fat and put on 20 pounds of muscle. This is a picture of Angel and his wife. I think he got about 20 of my books when it came out. Okay, let me finally conclude. You've heard the background, you've seen the before and after pictures, you examined the data, you reviewed the details. What do you think? Can you lose up to 30 pounds in 30 days or is that too bold? Angel, the guy that lost so much, he said it's not bold enough. He said the program rebuilt my body, revived my marriage and rejuvenated my entire life. But I talked about this earlier. The first group of 44 subjects, 84 days. I had one person that lost 80 pounds in 80 days, two that lost 60 pounds in 60 days, four that lost 50 and 57, that lost 30 and 30 and 15, that lost 20 pounds in 20 days. So originally on my book, I wanted to call it, you lose 20 pounds in 20 days, but we bumped it up to 30 and it's been magic. Any of you that are interested in book publishing, you need to understand this. In 2013 on amazon.com, how many new e-books were they? 2013, it's more this year, one million. You know how many that is a day? 2,740. There are 2,740 or more e-books. New e-books placed on Amazon every day. 10% of them are on fitness. Huge amount of competition if you got a fitness book out. You better have something that's attention getting or it's gonna get lost. One of my reviewers said Darden's research, sane science, insane results. I thank Martin for that. I'll use that on the backside of my book next time. Here's what another guy said. And I took the time to write this guy because he gave me a two-star rating. And I gave him a personalized routine on negative training. He wrote me back and he changed the rating from two to five. And he said, your special negative routine maybe you feel like I'd had a great night out with Jessica Alba. That involved a kilo shots and an evil lime wedge. Here's Jessica Alba from 10 years ago. In case you don't remember her. I've got a 12 year old son and I showed him that. And he said, dad, I want that negative training routine. So here we are. That's the book. Is it bold without being too bold? Yeah, I believe it's right on target. So here's my conclusion to you. Try negative training. Try 30, 30, 30. 15, 15, 15 plus eight to 12 reps. If you get a chance to go to Philadelphia to Gainesville, Florida, try X-Force equipment. And finally, try the body fat breakthrough. Try the book. It'll work if you need to lose a few or a lot of pounds. Okay, that's it. All right, let's give it up for Dr. John M. Who's got questions? Question, okay. That's our moderator got a question. So when you say negative, positive, negative, are you saying that when you lower it, it's gonna be, you're using higher weights while you're lowering it and somehow you're using help to raise it on the positive side so that, so that you're... Well, that's one way to do it. What I'm saying is you have to take 80% of what you can do, get to the top on a curl and go down in 30 seconds and come up in 30 seconds. That'll be difficult for most people. And in the last 30 seconds will be even more difficult. So you won't make 30, you may only make 15 seconds. Next time you come in, try to make 20, 25, 30. When you can do 30, 30, 30, add 5% more resistance. So it's just a new technique to use in progressive resistance exercise. A new technique that's much more productive if you're interested in building muscle and losing fat. That's what I'm saying. Yes. Ellington, I have a question. You may have touched on your speech. I missed part of it, I caught the beginning and the end. But in my experience in negative training, I've had really good benefits with sleep. Doing a lot of negative training in the afternoon actually knocked me out like an elephant, an elephant tranquilizer later at night. So I was curious if you have addressed that in your research yet or seen any results similar to that? I think the reason why you get sleepy is the growth hormones that comes into your system like a wave. So we've had some of these big bodybuilders that I showed you. They would stagger out of the workout, go back to the dressing room and go to sleep on the cold floor. One of them did it for an hour and a half. And if you have, you know, I've got a nine year old girl and a 12 year old boy and you can tell when they're growing because they don't wanna go to bed but if you can ever get them in bed, man in 30 seconds if you can get them to close their eyes, they're out. And you can't wake them up. I mean, you can go. So that's growth hormone. And you're absolutely right, Anthony. When you have a hard workout, you have to go home and go to sleep and sleep longer. Is there like an easy group of a few different exercises you can recommend to do the 30, 30, 30 or 15, 15, 15? Any of your basic exercises work well. It's not any exercise that's better than the others. You can use it on multiple joint exercises or single joint exercises, but all the basics work good. Yeah, way in the back. Yeah, you mentioned that, you mentioned with a few of the studies that you put up that they were only working out once or twice a week. Is that what you recommend as part of, you know, not going that as frequently to do workouts as well? Yeah, I've been recommending twice a week for the last 10 years. And that's what we had people do on the X-Force equipment. They did, started off doing five exercises twice a week. And eventually we bumped it up to eight exercises. But then if they went through a second time, we brought it down to one time a week, eight exercises. So I do something very similar with conventional machines and barbells, is you start out working twice a week, but then you go down to once a week. And there's a lot of people in Gainesville, Florida that only work out once a week hard. Yep. Hi there. I'm just having trouble wrapping my head around the carbohydrate recommendation. Cause like when you eat high glycemic carbs especially, right? It raises insulin and lipoprotein, lipase, basically as I understand it locks your fat in, makes it impossible to mobilize. Can you describe like the mechanism? Well, the mechanism when you do the negative training is that's not the case in my opinion. And this is something that'll be unbelievable but the people who were on reduced calorie diets actually got better muscle building results than these body builders who could eat anything they wanted to. So I think there's something magic to losing fat at the same time as you're trying to build muscle. I think they work beautifully together. So when you're only consuming 1400 calories if you're a man today, then you don't have to worry about insulin coming in and causing fat to be stored or not being able to use fat cells as a source of energy because it does. Thank you, excellent, excellent. As a director, I was pulled in several years ago with the paleo and subsequently have probably filmed over 300 speakers on the subject. Needless to say you hear left, you hear right, you hear one, you hear 10, you hear five. What I'm very interested because so a lot of the stuff you said resonated but how do a group of people whether it be in this room, old or small, begin to plug in all of this information which appears to be this fitness change revolution even though many in this room were on the forefront of it. But it's like he says, man, I'm trying to wrap my head around carbs. Then the next speaker who's selling a million books says no carbs. Where do we begin to find where we're isolating our own bodies, where do we fit in this? So I'm interested in your comment on that because obviously one size doesn't fit all. Yeah, one size doesn't fit all but one size fits most in my opinion. You've got exceptional people at both ends of a bell-shaped curve that nothing applies. I mean, or everything applies. They're outside the realm of science. But generally most people I go back to old school nutrition what I learned in the 60s and 70s that carbohydrates are a vital part of your basic four food groups and your diet. And yeah, there's a lot of people who disagree with that. There's a lot of people who've made a lot of money selling books. But I challenge every single one of them to bring out their before and after pictures and let's go head to head. Gets nowhere because you know what? They don't even use the names of the people in their books. Why? Well, they say the people don't want their names used. They want their names used in my book and their pictures. Did you ever ask them? So, you know, maybe they don't test the people. Maybe they don't, I know at most graduate departments in the United States, the graduate students do the work. The professor doesn't. Now, I've been a graduate student. Some of you in the room have been graduate students. Do you know what goes on among graduate students and the research they do? Do you think there's a bit of cheating and stealing and lying that occurs? Yep, lots of it. So, I do my research. I watch everything and I do most of it. I take the before and after pictures or have people that know what they're doing and supervise them doing it. So, you know, I go back to what Arthur Jones said. He said 50% of your results from any type of diet or exercise program comes from you believing in whatever system you're on. So, you can have the wrong system, but you can advertise and market and make people believe it for a while. Now, the low carbohydrate diets, most people don't stay on a low carbohydrate diet more than about three weeks. They lose seven or eight pounds, they're excited, but they can't continue longer in that, so they stop it. Why don't they send the book back or the program back and ask for their money? Because they figure, well, if I'd have stayed on it for six months, maybe I'd have lost 50 pounds. So, you know, I've got some important things here that need to be broadcast, but I also will tell you that a lot of people that go through my programs regain what they've lost and their muscles atrophy. Why? That's the American way. You know, there's temptations on every corner that tell you not to exercise and to eat high calorie food. I've got one guy in Gainesville that's been through my program over 30 years, about 12 times. And the first time he went through it, he said, Ellington, this program has changed my lifestyle and I'm gonna do it forever, be fit forever. That lasted about a year. But he's realistic. He said, man, I couldn't do it for longer than a year. And boy, everything just started looking better all the time to eat. So, he regained it, went back through, lost it, regained it, did that 10 or more times. There are a lot of people that do that. Used to bother me, not anymore because those people will sign up and pay money for your program again and again and again and they'll buy your next book. So, that's the truth of the matter. We live in a country where food is too available. Wasn't like that when the paleo supposedly happened. So, anything will work for a while, even if it's wrong. But Arthur Jones also said, you give me that 50% belief and the right science behind it and you'll get astronomical results, results that most people won't believe. Well, I've got results that a lot of people won't believe. I don't even believe most of it, but I've seen it repeatedly. So, I'm just trying to analyze it and get all the facts down and explain it in detail and that's what I've done here. So, this works if you believe it works. And if you believe it works, it's gonna work even better. So, that's my take on it. Afternoon, Allington. So, I understand the idea of a lower caloric intake with a higher carbohydrates, but what carbohydrates are you talking about? There's a pretty wide variety in rich carbs, whole grains. What would be the ideal carbs in your opinion? Well, I think people eat too much white sugar, but I think white sugar and moderation's fine. Now, what's moderation? Well, I don't know. I have to think about it. But moderation in all the carbohydrate foods, but I'm far whole grains as opposed to refined grains, but that's not to say that you can't be adequately nourished on refined white bread. It is nutritious. So, you've got to take your belief system and organize it accordingly. I give people fruits and vegetables, small servants of fruits and vegetables and breads and cereals every day, but not much. So, and I don't give them much protein and much fat. So, I'll tell you this, calories count. Whoever it was that started the idea that calories don't count, they don't understand thermodynamics because we are warm, blooded people and you better believe calories count. Every one of them counts. So. Thank you. Yep. Ellington, what is your website? Where can we find out more about you? Yeah, my website is www.doctordarden.com. That's D-R-D-A-R-D-E-N.com. So, encourage people to come on there and my books are on amazon.com. Body fat breakthrough is there. Great stuff. For you to get a discounted price there. Awesome. Let's give them a round of applause, guys. Great speech.