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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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5 Places to Start
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 : 5 Places to Start : Quick Fix

BOK - Quick Fix

Most people who want to shed their final ten to twenty pounds fall into two categories: those who don't care about the extra weight until a special event turns on the motivation (class reunion or trip to the beach), and those who have reached a plateau in their weight loss. Whether you are ready to break that plateau, get into your tuxedo or fit into that special dress or bathing suit, you, like so many others, are ready to put in some extra effort to lose pounds fast. I'm here to tell you that it can be done-and done safely. All it takes is the focus and desire to follow this plan until you lose that extra size or those last few inches.

This is only a short-term plan, as it is very difficult to stick to it for any length of time. It is specifically designed to help you lose fat in a short period of time. It requires strict adherence to the BOK Accelerated Fat Loss Meal Plan and a modified exercise regimen. This plan is designed with the young and healthy in mind, so consult your doctor if you have any concern.

Sample Weekly Meal Strategy for
BOK - Quick Fix

Principle No. 2	Principle No. 1	Principle No. 3	Rationale
How Often to Eat (6 meals)	How Much to Eat (% of daily calories carb-to-protein-to-fat gram ratio)	What to Eat (Carb, protein, and fat quality)
Meal 1: Breakfast	10% of daily calories 45-45-*10 gram ratio	1:1 carb-to-protein ratio Carbs: Unprocessed only, restrict simpleto fruit Protein: Lean, no specifics *Fat: Minimize	A small carb and protein meal mix is good in the morning to minimize an early surge of insulin. Limit simple carbs tofruit.
Meal 2: Morning Snack	15% of daily calories 45-45-*10 gram ratio	1:1 carb-to-protein ratio Carbs: Complex, restrict simple to fruit Protein: Lean only Fat: Suggested ratio	Simple carbs and foods that contain more fat earlier in the day are better especially if exercise is performed at this time.
Meal 3: Lunch	25% of daily calories 45-45-*10 gram ratio	1:1 carb-to-protein ratio Carbs: Complex, restrict simple to fruit Protein: Lean, no specifics *Fat: Minimize	Carb quality is important because this larger meal will release more insulin.
Meal 4: Afternoon Snack	15% of daily calories 45-45-*10 gram ratio	1:1 carb-to-protein ratio Carbs: Complex only Protein: Lean, no specifics *Fat: Minimize	This meal is important in order to promote stable insulin levels and minimize overeating at dinner.
Meal 5: Dinner	20% of daily calories 45-45-*10 gram ratio	1:1 carb-to-protein ratio Carbs: None if possible or minimal, complex only Protein: Lean, no specifics *Fat: Minimize	Save a larger portion of protein for the late snack and drink more water.
Meal 6: Late Snack	15% of daily calories 45-45-*10 gram ratio	1:1 carb-to-protein ratio Carbs: None, if possible Protein: Lean, no specifics Fat: No added	Minimizing carbs and fat while adding lean protein will maximize fat loss and minimize muscle loss during sleep.

*Minimizing fat at these meals will accelerate your results.

Sample Weekly Exercise Strategy for BOK - Quick Fix

BOK Exercise Plan 3-A

2 days per week BOK Switch Training
2 days per week short aerobic exercise
4 days per week long aerobic exercise
1day of rest

Day	Exercise	Weight	Sets	Repetitions/ Duration
Monday	Total body BOK Switch Training Abdominals Short aerobic exercise	Moderate ------ ------	1 1	8-15 reps 15-50 reps 15-20 minutes
Tuesday	*Long aerobic exercise Abdominals		1	30â€“60 minutes 15-50 reps
Wednesday	*Long aerobic exercise			30-60 Minutes
Thursday	Total body BOK Switch Training Abdominals Short aerobic exercise	Moderate ------ ------	1 1	8â€“15 reps 15-50 reps 20â€“30 minutes
Friday	*Long aerobic exercise Abdominals		1	30â€“60 minutes 15-50 reps
Saturday	*Long aerobic exercise			30-60 Minutes
Sunday	**Rest

*These days can incorporate either aerobic exercise or rest, according to your weekly schedule and goals.
**Suggest additional abdominal workout here to maintain the effective two days on and one day off cycle.

BOK-Troubles Around the Equator

BOK-Quick Fix

BOK-Obesity

BOK-Alive, Well & Feeling Great

BOK-Too Thin