Intelligent Cardio Regimen...However, if you utilize the cardio inside the Fit After 50 program, you’ll get a physique more like the sprinters you see in the Olympics… ripped and

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book at their own risk. If the reader is under medication supervision or has had complications with health related risks, consult your primary care physician as soon as possible before taking any advice given in this book.

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Hey man!Welcome to the Intelligent Cardio Regimen. I wrote this book because most guys over 50 who try to get back in shape, start with cardio. But the problem is, not all cardio is created equally. In fact, most cardio is going to ruin your testosterone levels. See, long jogs, running a 5k,  a marathon, training for a Spartan Race… all of these will damage your testosterone levels. Now, you may have been able to get away with it when you were younger. But you won’t be able to as a man 50+. Long, steady state cardio has been proven to increase cortisol (stress hormone) levels in men—even young men.

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And the higher your cortisol levels are, the lower your testosterone levels will be. Plus, pounding the pavement over and over again causes a ton of inflammation in your joints and increases cortisol even further. Not to mention, it hurts like hell. To make matters worse, this increase in cortisol also causes your body to store fat. That’s why, when you watch long distance runners in the Olympics, they mostly have skinny yet flabby physiques. However, if you utilize the cardio inside the Fit After 50 program, you’ll get a physique more like the sprinters you see in the Olympics… ripped and lean. Heck, you might even get a 6-pack if you work hard enough. In fact, if you take time to run 3 quick 30-second sprints

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before your Fit After 50 workouts (which won’t take you more than 2-minutes to complete), studies have shown you’ll increase growth hormone even more for your workout… so you’re stronger and already in “fat burning mode” before you even begin the workout!If you’re going to amp up your testosterone levels and unlock your most impressive physique, you need to stay away from cardio that’s making you fat, raising cortisol and making your joints cry out for mercy. And replace it with the cardio in the Fit After 50 program.  Little Known Breathing Hack That’ll Boost Circulation, Testosterone And Feel Good Hormones Right now, I want you to pay attention to the way you’re breathing.Are you breathing out of your nose or your mouth? Are you doing a little bit of both?

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Is your belly moving while you breathe, or is your chest moving?  Here’s the deal… there is a RIGHT way to breathe if you’re going to maximize your testosterone levels… and there is a WRONG way to breathe. Unfortunately, most people in the world breathe the wrong way. They breathe through their mouth, and with shallow breaths that only reach the upper lungs instead of the lower lungs... As a result, they get less oxygen flowing through their body, have worse circulation, testosterone, and even less dopamine (feel good hormone) supplied in the brain. But the good news is, you can actually change the way you breathe so that from now on, you practice breathing that

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your body is most responsive to. Here’s how to get deep, belly breathing that boosts circulation, testosterone and feel good hormones:1. Sitting at your desk, close your mouth and place your hand on your belly.2. Inhale through your nose for 4-6 seconds (your belly should move outward when you inhale).3. Hold that breath for 1-second.4. Exhale for 6 seconds (your belly should move inward when you exhale). 5. Repeat.  It’s going to take consistent practice in order for you to get this down pat. But once you do, you’ll enjoy plenty of benefits.

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If you use this type of breathing while performing cardio, studies have shown you’ll increase testosterone even more in the process. 

Extra Light Form Of “Cardio” That Boosts Testosterone Cardio doesn’t need to be super-intense in order for it to raise your testosterone levels. In fact, there’s a certain “easy does it” form of cardio that every guy can do on a daily basis that’ll skyrocket testosterone levels and help you burn fat and build muscle faster. So what is this extra light form of cardio? Walking. Studies have shown that a simple 20-minute walk can boost testosterone levels. And if you go for a walk when it’s sunny outside, you’ll

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boost testosterone levels even more because your skin absorbs vitamin D from sunlight—an essential nutrient that increases testosterone. One of the best things about going for a walk is that you can do it in so many ways... Go for a walk around the neighborhood, by the beach, at a forest preserve. Bring your spouse with you, or your kids or grandkids. Listen to music on your phone or your favorite podcast or radio program. Type out a little journal of thoughts on your phone. Admire the beauty of creation all around you. It’s your walk—you can do whatever you want on it. Take advantage of this amazingly simple way to boost your testosterone levels. 

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5 Elastic Stretches Hey man, you don’t want to be sidelined from exercise or life’s adventures because you pulled a hamstring or your groin during your workout. That’s why it’s important that you take a few moments before you train with Fit After 50 to stretch.  Here are 5 of my favorites:Standing Toe Touch:1. To stretch your hamstrings, stand with your legs shoulder-width apart and reach down as far as you can. 2. Grab your ankles, toes, or even touch the ground, if you can. 3. Hold the stretch for about 15 seconds and make sure

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you don't bounce.4. Do 3 or 4 repetitions.Standing Soleus and Achilles Stretch: 1. An Achilles tendon tear is all too common for people 50 and up. That's why it's important that you take the time to stretch that area before you exercise. 2. To do this stretch, place one foot slightly behind the other. 3. Keeping your heels on the floor, bend both legs until you feel a stretch in the lower part of your back leg.  4. Hold the stretch for 15 to 20 seconds and switch legs. 5. Do 3 or 4 repetitions on each leg.

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Lying Knee To Chest:

1. This is a great hamstring and glute stretch. To do it, lie on your back with your legs extended and feet close together.  2. Bring your right knee to your chest and pull it into your body with both hands. 3. Hold for 15 seconds and switch legs. 4. Stretch each leg 3 or 4 times.

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Butterfly Stretch:1. Don't ignore your groin. A great way to stretch it is to sit on the ground with your knees out and the soles of your feet together.  2. Sit upright and place your hands on the top of your feet. Engage your core and slowly bend forward with your hips. 3. For a bigger stretch, place your hands or elbows on your knees and push them downward. 4. Hold this position for about 15 seconds and try to avoid rounding your back. 5. Do this for 3 to 4 repetitions.

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Shin Stretch:1. Shin splints are painful yet easily avoidable. Stretching the anterior tibialis (shin muscle) goes a long way toward avoiding it. 2. Sit on a chair or couch and extend one leg.  3. Point your toes forward and down as far as they can go. Hold for a 15-20 seconds. 4. Slowly bring your toes up toward your body and hold for another 15 or 20 seconds. Alternate legs. 5. Stretch each leg for 3 or 4 reps.Why The Fit After 50 Program Includes The “New Standard” Of Male Cardio Fit After 50 is the new standard of cardio for you as a man 50+. When you use the cardio inside the program, you’ll ramp

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up your testosterone levels, boost energy throughout the day, increase fat-loss for up to 72-hours after your workout, boost your metabolism and so much more… after just a few minutes of training!It really doesn’t get easier or more efficient than that.Plus, when you implement the things you’ve learned in this ebook, you’ll boost your results that much more. You’ll protect your bones, muscles, tendons and joints, skyrocket testosterone even further, improve your mood… and that’s just the beginning. Put this Intelligent Cardio Regimen into practice and enjoy unbeatable results!Your friend and coach, Mark McilyarTrainer at Live AnabolicCreator of Fit After 50

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