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"Body of Knowledge" will help you gain the knowledge, motivation, and inspiration to get your personal machine back in tune to the world around you.

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Pick the plan that best applies to your present physical situation or desired goals and use it as a kick-off point to designing your own program.

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Home : BOK System Overview : Activity and Exercise

If you are out of shape or simple do not like to exercise, there is only one reason: you haven't found the program that's right for you. The incredible array of fitness programs that we have to choose from does have its drawbacks though. Some programs are better than others, but most are quite successful in helping you attain the results they tout. If you've tried and failed, don't be hard on yourself. You may have chosen a program that didn't work for your goals and lifestyle. So how do you know whom to believe and where to begin searching for a new program?

First, believe in yourself. Then, begin with the Body of Knowledge system guidelines and the BOK Three Principles of exercise. This is the first step to developing the body you want. I can promise you this: you can get in shape, no matter how out of shape or overweight you are right now, and in a way that's comfortable for you. Find what you like and what makes sense to you, be honest about your abilities and needs, and set realistic goals. You will be well on your way to building your personal exercise program.

BOK Three Principles of Exercise

In order to yield better, faster, and more lasting results-no matter what type of resistance or aerobic training you select-you must understand and master three very important basic principles: repetitions, technique, and breathing.

Principle No. 1-Repetitions
Principle No. 2-Technique
Principle No. 3-Breathing

There are many benefits to having toned, well-developed muscles. Taut muscles are incredibly efficient at metabolizing calories. That's because more muscle mass means more metabolic machinery. More machinery naturally burns more fuel, even when at rest. It's a perk you don't want to miss out on.

Studies have shown that stronger muscles obtained through resistance training increase the staying power required for aerobic activity. With added weight training, endurance exercises will feel easier to perform and your staying power will receive a boost

BOK 1,2,3 - A,B,C Exercise Plans

The plans follow a simple numbering system that involves a minimum and maximum daily exercise requirement for the week:

Plan 1 - Beginner Level: Exercise four times per week
Plan 2 - Intermediate Level: Exercise five times per week
Plan 3 - Advanced Level: Exercise six times per week

Each plan has options A, B, and C that correspond to the amount of resistance or BOK Switch Training performed during the week. And by default, the amount of conditioning days are the remaining days per week left over from the total days exercised in the plan number chosen:

Option A - BOK Switch Training two times per week
Option B - BOK Switch Training three times per week
Option C - BOK Switch Training four times per week

Example: BOK Exercise Plan 1-A

• 2 days per week Switch Training
• 2 days per week short Aerobic exercise/li>
• 2 days per week long Aerobic exercise
• 3 days of rest

DAY	TYPE OF EXERCISE	WEIGHT	SETS	REPETITION/DURATION
Monday	Total Body Switch Training Short Aerobic Exercise	Light	1	10-12 reps 15-20 minutes
Tuesday	Rest
Wednesday	Long Aerobic Exercise			20-30 minutes
Thursday	Total Body Switch Training Short Aerobic Exercise	Light	1	10-12 reps 15-20 minutes
Friday	Rest
Saturday	Long Aerobic Exercise			20-30 minutes
Sunday	Rest

There are nine combinations of the BOK 1,2,3 -A,B,C Exercise Plans. Click here to see them all.

BOK Switch Training

BOK Switch Training allows you to perform traditional muscle stimulating exercises, but without requiring the downtime or rest between sets-and without making you feel like you need one. Instead of stopping all activity between sets or exercises for a particular muscle group, you switch back and forth between opposing push and pull muscle groups. This inherently saves time since you are removing all the resting, recovery times between sets during your workout session.

Push Muscles		Pull Muscles
Chest (pectoral)	« »	Upper back (latissimus)
Front shoulders (anterior deltoids)	« »	Rear shoulders (posterior deltoids)
Back arms (triceps)	« »	Front arms (biceps)
Lower back (Erector Spinae)	« »	Stomach (abdominals)
Buttock (gluteals)	« »	Hip flexors (iliopsoas)
Rear thighs (hamstrings)	« »	Front thighs (quadriceps)
Calves (gastrocnemius-soleus)	« »	Front leg (extensors)

Studies show that working muscles in this way can actually offer strength-building benefits similar to longer conventional resistance training programs, while also enhancing endurance. Furthermore, the muscle will have a larger range of motion and it will be easier to stretch before and after exercise.

BOK Switch Training also introduces a conditioning element to your resistance training. Although working an agonist muscle group allows the antagonist group to recover or rest, the continuous switching effort causes an increased load on the heart and lungs. Switching from one group to its opposite without rest allows you to sustain an elevated heart and breathing rate, thus providing an aerobic component to your anaerobic weight-training session. So BOK Switch Training will not only get you out of the gym faster, but will also help you burn more fat!