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FAST-ACTION PLAN

The 7-Day

Craig Ballantyne, CTT

8 Minutes to Alpha: 7-Day Fast-Action Plan 2

Introduction.......................................................................................... 3

Day One ............................................................................................... 4

Exercise ................................................................................................. 4

Bodyweight Warm-up Circuit ..................................................... 4

The 4-Minute Total Body Miracle ................................................. 4

Meals .................................................................................................... 5

Sleep ..................................................................................................... 6

Avoiding Xenoestrogens .................................................................... 6

Day Two ................................................................................................ 7

Exercise ................................................................................................. 7

Bodyweight Warm-up Circuit ...................................................... 7

The 4-Minute Heart Thumper ....................................................... 7

Meals .................................................................................................... 8

Sleep ..................................................................................................... 8


Day Three ............................................................................................. 9

Exercise ................................................................................................. 9

Meals .................................................................................................... 9

Sleep ..................................................................................................... 9


TABLE OF CONTENTS


Day Four ............................................................................................. 10

Exercise ............................................................................................... 10

Bodyweight Warm-up Circuit ................................................... 10

4 Minutes to Awesome ............................................................... 10

Meals .................................................................................................. 11

Sleep ................................................................................................... 11

Avoiding Xenoestrogens .................................................................. 11

Day Five .............................................................................................. 12

Exercise ............................................................................................... 12

Bodyweight Warm-up Circuit .................................................... 12

4-Minute Maximum Fitness ........................................................ 12

The 4-Minute Pushup Test ........................................................... 12

Meals .................................................................................................. 13

Sleep ................................................................................................... 13


Day Six ................................................................................................ 14

Exercise ............................................................................................... 14

Meals .................................................................................................. 14

Sleep ................................................................................................... 15


Day Seven .......................................................................................... 16

Exercise ............................................................................................... 16

Meals .................................................................................................. 16

Sleep ................................................................................................... 17



IntroductionAs you learn about the plethora of man-eating chemicals slowly destroying your masculinity

on a daily basis, some of the foods that naturally help to bring testosterone levels back to

optimal levels and ways to maximize the amount of time in a day through sleep hacking,

it can seem overwhelming to say the least.

But make no mistake—if you value your health and masculine identity, or if even if you

simply want more energy on a daily basis, the time to start making a change is now.

In addition to avoiding xenoestrogens, making healthy diet choices and maximizing sleep,

regular exercise is important for general health and increased testosterone. Not just any

type of exercise is good enough either.

High intensity interval training (HIIT) is a proven way to get into the best shape of your life quickly while simultaneously boosting testosterone levels. When used in conjunction with the previously mentioned lifestyle changes, there is absolutely no reason why anyone, regardless of age, cannot achieve testosterone levels similar to that of a 20 year old man in his prime (and if you are 20, you can still benefit from this program).

To make it easier to accomplish these goals, we have developed this Seven Day Fast-Action

Plan. Consider it a blueprint to success. For each day listed below you can expect dietary

suggestions, exercise routines, products to avoid and ways to maximize available sleep time.

Each day is broken down into exercises, meals, at least one suggestion for improving sleep

quality and a simple change that further limits your exposure to xenoestrogenic compounds.

Every suggestion in this guide is designed to accomplish

one thing: naturally boost your testosterone levels. The

fact that you’ll be in the best shape of your life and

have more time in the day while feeling productive

enough to take advantage of that time are just

bonuses.

Please keep in mind that this guide is designed with

most men in mind, but you should always consult with

your physician before making any changes to diet,

exercise or sleep patterns.


Day OneThis marks the first day of reclaiming your masculinity. Although difficult, it is a battle that

can be won and you have taken the first step by reading this guide.

Congratulations! Now, let’s get started.

Exercise

You only need to perform HIIT four days per week and do 30 minutes of easy exercise on

off-days (walking for example).

You can rest up to two minutes between the warm-ups and the 4-minute workouts listed

each day and you should finish each workout by stretching tight muscle groups before

moving on with your day.

Bodyweight Warm-up Circuit

Go through the circuit twice and do each exercise at a 2-0-1-0 tempo.

1. Prisoner Squat – 10 reps

2. Mountain Climber – 6 reps per side

3. Prisoner Reverse Lunge – 6 reps per side

4. Pushup – 5 reps

The 4-Minute Total Body Miracle: Workout #3

1. 1-Minute Burpee

2. 1-Minute Close-Grip Pushup (max reps)

3. 1-Minute Punisher Prisoner Squat

4. 1-Minute X-Body Mountain Climbers (max reps)

https://members.earlytorise.com/4-minute-miracles/hwr-4-min-workout-3/


Meals

First things first. Throw out any knowledge you think you have about eating healthy.

Minimizing fat intake, carbs and cholesterol are for fad diets, not long term health. One of

the most important building blocks for efficient testosterone production is cholesterol and

you will get plenty of that every day following this guide.

1. Breakfast – The Blender Drink Base

• 1 banana

• raspberries

• strawberries

• handful of baby spinach

• 2 cups almond milk

• 10 walnuts

• 1 Tbsp cashew butter

• 1 scoop protein powder

2. Lunch – Salad consisting of:

• Beef or chicken

• Spinach and other leafy greens

• Nuts such as pecans, walnuts or brazil nuts

• Olive oil

• Dressing (in moderation) if desired

3. Dinner – Salmon fillet with a side of asparagus

4. Snacks – Pumpkin seeds, nuts or citrus fruit (2 -3 servings per day)


Sleep

Grab a notebook and record what time you go to bed, what time you wake up in the

morning and describe how you feel in the morning (i.e. groggy or refreshed).

Taking into account that a normal sleep cycle is usually 90 minutes, plan to wake up at

the start of a new cycle. If you go to bed at 10 AM, you should aim to wake up at 4 AM,

5:30 AM or 6 AM for example.

Avoiding Xenoestrogens

Spend an hour going through your cabinets and making a note to begin replacing items

that contain xenoestrogenic compounds. Cleaning supplies are a big one as are canned

goods in the pantry.

We realize you can’t simply throw most of these items away, but when it comes time to

replace them make sure to purchase products that do not use harmful chemicals.


Day Two

Exercise







The 4-Minute Heart Thumper: Workout #8

1. 1-Minute Burpee/Spiderman Pushup Combo

2. 1-MInute Prisoner Squat

3. 1-Minute Pushup

4. 1-Minute Run in Place

Static stretching for tight muscle groups



Meals

1. Breakfast – Supercharged Strawberry-Banana

• 1 ripe banana

• frozen strawberries

• frozen raspberries

• baby spinach

• flax oil (you can’t taste it, trust me!)

• cashew butter

• 1 scoop chocolate protein powder

• 2 cups almond milk

2. Lunch – Mash together one cup of garbanzo beans and 8 – 12 ounces of tuna.

Add seasoning if desired and spread between whole grain bread. You can also

add some spinach or other leafy greens to this sandwich.

3. Dinner – Grilled chicken with chopped cabbage sautéed in olive oil and bacon

bits. You can also add onions and beans to this side and flavor with salt, pepper

and vinegar.

4. Snacks – Bananas and/or low fat yogurt.

Sleep

If you haven’t done so already, decide on a specific bedtime every night and wake

up time every morning. Stick to this arrangement for the rest of the first week without

cheating. At this point, you can also try the “Siesta” polyphasic sleep pattern (6 hours of

core rest and one 20-minute nap in the afternoon).

If you start a polyphasic sleep pattern, you may feel tired for the first few days but your

body will quickly adjust throughout the week.


Switch out your plastic water bottle (which likely contains BPA) with a BPA-Free variety or

better yet, an aluminum one.

This simple change immediately limits your exposure to BPA and harmful plasticizers used

in the construction of most flexible plastic bottles.


Day Three

Exercise

Lucky for you today is an off-day. Relax and let your body recover from Days One and

Two but don’t forget at least 30 minutes of light exercise.

Take a short walk today and consider the exercise portion done.

Meals

1. Breakfast – Double Bananas

• 2 bananas

• blueberries

• raspberries

• spinach

• almond milk

• walnuts

• almond butter

• 1 Scoop Chocolate Protein Powder

2. Lunch – Turkey sandwich on whole grain bread with plenty of leafy greens and some

bean sprouts.

3. Dinner – Sirloin steak with one cup of cooked rice and one cup of steamed cauliflower

4. Snacks – Cottage cheese with fruit and/or some mixed nuts

Sleep

You may find yourself having more difficulty falling asleep since you didn’t do a full workout

today, so take a cold shower before bed and limit exposure to bright lights at least one

hour before bedtime to make falling asleep easier.


If you have nonstick cookware, stop using it. Purchase at least one cast iron or ceramic

skillet if your budget allows. If purchasing new cookware is out of the question, try to limit

your use of nonstick cookware in the interim. Use the grill instead.


Day Four

Exercise







4 Minutes to Awesome: Workout #10

1. A) Jump Lungs - 20 seconds with 10 seconds rest

B) Spiderman Pushup - 20 seconds with 10 seconds rest

Repeat one more time, then without resting, go to 2A

2. A) Squat Hop - 20 seconds with 10 seconds rest

B) Pushup Jack - 20 seconds with 10 seconds rest




Meals

1. Breakfast – The Surprisingly Good Recipe

• blueberries

• strawberries

• raspberries

• 1 banana

• cashew butter

• almond milk

• walnuts


• cacao nibs

2. Lunch – Peanut butter and banana sandwich on whole grain bread with a side of

steamed cruciferous vegetables (broccoli, cauliflower or brussel sprouts).

3. Dinner – A small cut of lean beef with 3 ounces of steamed oysters and a spring

mix salad with olive oil on the side.

4. Snacks – Celery sticks and/or low-fat yogurt with sliced nuts

Sleep

Remove distractions from your bedroom including TV, books and magazines. Your bed is

for sleeping and the sooner you train your brain to automatically enter sleep mode upon

entering the bedroom the faster you can fall asleep – maximizing available sleep time.


Ditch hygiene products containing parabens, phthalates and other EDCs. Shop for all

natural alternatives for your deodorant, shampoo, shaving gel, toothpaste and hair

products.


Day Five

Exercise







4-Minute Maximum Fitness: Workout #14

1. 1-Minute Total Body Extension

2. 1-Minute Burpee

3. 1-Minute Pushup

4. 1-Minute Prisoner Squat

If you want to add a bonus set to your workout you can include:

The 4-Minute Pushup Test: Workout #6

1. Do as many Pushups as possible in 4 minutes.





Meals

1. Breakfast – Post Workout Banana Mango

• 1 banana

• strawberries

• blueberries

• mango

• 2 cups 1% milk

• peanut butter

• spinach

• sunflower seeds

• 1 Scoop Vanilla Protein Powder


• Beef or chicken



• Olive oil

• Raisins


3. Dinner – Grilled chicken with bacon-wrapped asparagus and one cup of rice.

4. Snacks – Mixed nuts and/or citrus fruits

Sleep

Limit you caffeine intake each day to two servings or less and do not consume products

containing caffeine after 2 PM as it can stay in your bloodstream for up to 8 hours and

negatively impact the quality of your sleep.


Stop using aerosolized products at home. This includes air fresheners, some deodorants,

body sprays and cologne. Just about every one of these products contains phthalates

which are easily inhaled and absorbed into the bloodstream.


Day Six

Exercise

Do two rounds of the bodyweight circuit warm-up PLUS end of workout stretches or go for

a 30-minute walk for general health and mobility purposes.

Meals

1. Breakfast – Tropical Thunder

• ½ cup coconut milk

• 1 banana

• 1 cup frozen mango

• 1 cup frozen strawberries

• 1 cup kiwi or papaya

• ½ cup almond milk or water

(for consistency)


or greens supplement

(BioTrust or Athletic Greens)


• Beef or chicken



• Olive oil


3. Dinner – Salmon fillet with a side of asparagus and have a couple of glasses of red

wine with your meal

4. Snacks – Pumpkin seeds, nuts or citrus fruit (2 -3 servings per day)


Sleep

If you are having trouble getting up in the morning and keep hitting snooze, train your

brain to get up when the alarm goes off. Do this by lying in bed as if you were going to

sleep for the night but set your alarm for just five minutes later and get out of bed as soon

as it goes off.

Do this a few times each day and eventually your brain will associate getting out of bed

with the sound of the alarm. It sounds stupid but it works.


Look for ways to replace everything plastic in your home that you don’t need. Everything

from Tupperware containers to plastic drinking cups should be replaced with glass or

metal alternatives.


Day Seven

Exercise

Do two rounds of the bodyweight circuit warm-up PLUS end of workout stretches or go for

a 30-minute walk for general health and mobility purposes.

Meals

1. Breakfast – Good Morning Shake

• 1 cup coconut milk

• 1 banana

• 1 cup mixed berries

• 1 cup almond milk (for consistency)

• 1 handful frozen spinach

• 1 handful walnuts

• 2 tbsp chia seeds

• 1 tbsp cocoa nibs

• 1 tsp maca powder

• 1 tsp local honey


2. Lunch – Turkey sandwich on whole grain bread with

plenty of leafy greens and some bean sprouts.

3. Dinner – Sirloin steak with one cup of

cooked rice and one cup of steamed

cauliflower

4. Snacks – Cottage cheese with

fruit and/or some mixed nuts


Sleep

Review your sleep hacking progress for the week. By now your body should be getting

used to the regular schedule and you should begin to feel more productive and energized

throughout the day.

If you still feel tired every day, don’t worry. It takes some people a little longer to adjust to

the new schedule but remain positive – you are adding years of productivity to your life

by saving just a couple hours of sleep each night.


Consider planting a garden to produce some of your own fruits and vegetables at home.

Most of the non-organic produce found in the grocery is exposed to pesticides and

herbicides with known xenoestrogenic properties.

Producing your own food at home saves money over the long-term and is a lot healthier

too.

After a full week of testosterone-boosting foods, exercise and lifestyle changes, you may

already notice a difference in your body. Even though man-eating chemicals have been

attacking your body since birth, it’s never too late to make significant change and most

people respond to these changes quickly.

The longer you stick with this program, the better you’ll feel.


If you are unfamiliar with any of the exercises mentioned in this guide, YouTube is an

excellent resource that demonstrates these techniques in action. Alternatively, we also

offer the Home Workout Revolution series which demonstrates these exercises plus tons of

others. You can find out more about HWR here.

If you are interested in continuing with a done-for-you nutrition plan past these 7 days,

we offer the Eat More, Burn More Complete Nutrition System. It comes with a full 28-day

blueprint of what to eat and at what times. It also includes over 100 delicious recipes s

that you never get tired of what you’re eating. To find out more about Eat More, Burn

More go to www.homeworkoutrevolution.com.

As you can see, it doesn’t take tons of money buying special supplements or food items

to become healthy and naturally boost testosterone levels. This isn’t some fad diet that

will be dispelled in the future – our recommendations are based on nature and years of

research.

Stop filling your body with harmful substances, get in shape and feel the best you ever have. Get started today!

http://www.homeworkoutrevolution.com

http://www.homeworkoutrevolution.com

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