Let me tell you upfront:
Your chance to reach your peak physical potential is slim to nothing - no matter how hard you train – and it’s NOT because you didn’t follow the rules.
The fitness industry does not want you to know that … but if you learn the facts behind human conditioning and how your body is programmed to thrive, you will shake your head and realize that almost every popular exercise program today, including resistance training, is in the best case only partly beneficial. It can NOT and will NOT yield the results you deserve.
You will be surprised to learn how your fitness goals may have been compromised by false ideas. Yes, even your desire to build big muscles needs to be re-examined.
The truth is: Virtually all exercise programs today are missing one fundamental principle – a biological factor that without it, human fitness has no purpose, and training regimens are useless.
That is –
Whether you know it or not, your survival dictates everything that you do. Like other species, you are inherently programmed with a primal survival machinery, responsible for keeping you alive at all times, and particularly in times of adversity.
Your survival machinery enables you to swiftly react to danger, fight or flee if necessary and endure extreme physical hardship. If repetitively triggered, it will increase your mental and physical readiness, boost your energy, improve your muscle and brain function, and increase your immunity to disease.
Your vitality depends on your survival machinery - this is how your body is programmed to thrive. But there is more to it -
If pushed to its extreme limits, your survival machinery will kick in to unleash supreme physical and mental power, far beyond what you ever experienced. Beyond even your own imagination. Yes, the same survival mechanism that makes mothers lift cars over trapped babies, can potentially work for you!
And that’s exactly what modern fitness fails to acknowledge.
Modern fitness programs have been miserably failing to even recognize this principle. Your survival machinery remains dormant due to inadequate physical activity and wrong nutrition. Most fitness programs today are simply not sophisticated enough. Their training and nutritional protocols lack solid principles. Their impact is random, limited, or counter-effective.
The vast majority of gym members are not in any viable shape. Just go to any gym in your area and check for yourself. You’ll notice how most trainees look soft in spite of exercising regularly.
Even more disturbing is the fact that those with the big muscles are not necessarily the ones who perform best – a strange yet highly notable phenomenon. This is exactly the one thing that bodybuilders are afraid to admit and muscle magazines will never print:
The muscle and fitness industry does not want you to know this. An overgrown muscle is biologically inferior; it’s predominantly made out of easily fatigued fibers with a low fueling capacity and limited energy. This is the undeniable reality that fitness and muscle magazines will never print.
The typical bodybuilder’s body is destined to be dysfunctional!
If you examine how the human muscle is programmed to endure hardship, you’ll realize that today’s muscle guy wouldn’t possibly survive extreme primordial conditions that existed on this planet millenniums ago. His big type II B muscles would have reached a state of paralysis if engaged in survival activities. The muscle type product of today’s bodybuilding is known for its inability to sustain strength.
From an evolutionary point of view, the bodybuilder’s body type would have been rendered FAILURE. If it did exist in the past, it would have most certainly become extinct. This is not a joke! Hall of fame boxing coaches and martial arts masters have been already aware of this phenomenon.
A fighter (or an athlete) who exclusively follows a bodybuilding routine will sooner or later realize how detrimental it is for his speed, explosive power and endurance. Bodybuilding is a show business, not a sport. Its premise is primarily visual, not performance.
But your need to be in a prime fighting shape is neither aesthetic nor professional – it is a biological need. This is how your body is programmed to thrive.
Don’t take my word for it. Just look at the mountains of evidence all throughout history and out in the real world. The ultimate survival professionals were always the warriors – Spartans, Gladiators, Romans, kung-fu fighters, etc. From the greenest recruit to the elite of the elite, you could have never caught them doing bench presses…warriors routinely practiced fighting drills; their survival was at stake and their lives depended on their physical skills, not their look. Sure, warriors were muscular but their muscles were built with strong and durable fibers, geared for fight or flight activities, not for a show.
The survival of the species depends on its ability to initiate and sustain fight or flight activities. Each species has its own unique fight or flight program. Watch how puppy dogs and kittens are playing – jumping, striking, wrestling, biting or scratching each other – spontaneously practicing in accordance with their inherent survival mechanisms – preparing themselves for becoming independent adults, capable of living in the wilderness. The human species isn’t different from other animals. Fight or flight activities are the origin of all human exercises. You cannot deny your own nature. You must train in accordance with your innate biology.
But the truth is all but denied and suppressed today.
Nowadays, rarely do we need to fight or flee - most of us are intimidated by the very thought of this. The vast majority of us prefer being sheep. And most of those who attempt to act like wolves still eat and train like sheep.
So are you a sheep or a wolf? What do you want to be? And what do you need to do?
You need to condition your body to be in fighting shape, even if you don’t practice fighting – the same way you need to nourish your body with vitamins and antioxidants even if you’re not sick. Regardless to your gender, and what you may have read, heard or thought, this is how your body is programmed to achieve its peak potential.
Unfortunately not. There is a notable difference between practicing fighting techniques and developing a fighter physique. It is common today to practice fighting techniques, without sufficient emphasis on the fighter’s physique – consequently, a typical martial arts student (or a boxing student) will rarely be able to endure a real life fight, if the situation occurs.
Learning fighting technique is just not good enough. A fighter lacking fight conditioning isn’t just compromising his strength, speed and endurance - he might be risking his life.
Let’s be honest – there is no such a thing as a “safe fight”. There is no guarantee! As a fighter, you must condition your body to be in top shape – be able to not just initiate action, but most importantly, sustain alertness, strength and speed – and be capable of enduring extreme hardship and protecting yourself at all times.
And the same holds truth even if you are not a fighter.
You owe it to yourself, to be in the best human shape possible – develop a most functional, energetic and inherently powerful body.
Controlled Fatigue Training CFT
Controlled Fatigue Training (CFT) is a survival-oriented physical conditioning regimen, which taps into the body’s fight-or-flight machinery and force total body adaptation for extreme hardship.
CFT is designed to mimic the impact of extreme combat activities. The idea is to repetitively hit your body with special “shock drills” that shift your body into a survival mode, while increasing your capacity to react to changes, sustain power, and come back with a vengeance when extremely fatigued.
What makes CFT different is the methodical combination of strength, speed, and special durability (the capacity to endure intense hardship). This is the first regimen that exploits this combination to its extremes.
CFT does not work isolated body parts. Exercising isolated body parts may yield nothing more than a dysfunctional collection of body parts.
Moderation is FATAL to fitness!
Human conditioning requires intensity. Scientists have been finding growing evidence that our brain, muscles and hormonal system respond ONLY when sufficient physical and mental stimulations are applied. The more you challenge your neuro-muscular system, the more likely you’ll become physically and mentally advanced. And vice versa: The less challenging your training is, the more likely you’ll face stagnation and regression.
If you have the heart for this, you’ll notice within a few sessions how your body starts transforming itself - you’ll feel a steady increase in your energy along with the capacity to sustain strength and resist fatigue.
CFT does not teach you fighting techniques, nonetheless, advanced CFT drills can be as brutally intense as fighting can get.
CFT can be incorporated with other physical conditioning programs including resistance training, cross fit, and sport-specific regimens. To accommodate your sport specific priorities, CFT can be adjusted with different emphases on strength, speed/velocity, or endurance. It principally increases the level of difficulty on the athlete - making the training harder than the sport itself.
A CFT trainee may need extra nutritional support. The wear and tear of this regimen on the muscle and body must be addressed with proper nutritional compensation.
Given the fact that the typical diet is deficient in key amino acids, antioxidants, and immune supportive nutrients, which are largely missing or destroyed during cooking or processing, it’s imperative to grant sufficient intake of essential, and metabolic supportive nutrients from foods or food based supplements.
A chronic deficiency of even one single essential nutrient whether it’s a vitamin, a mineral, or a key amino acid, could lead to metabolic set backs with severe consequences on the muscular system and overall health.
If you’re engaged in CFT or any other intense physical routine, you must protect your muscle against oxidative damage with antioxidant, anti-inflammatory nutrients. And you must feed your muscle right after training with quality fast assimilating protein to block the catabolic effect of exercise, and initiate recovery and growth.
Your best choices include non-denatured whey protein, and plant based multi-vitamins and antioxidant supplements.
Posted by Marty Gallagher on Feb 19th 2013
Ori Hofmekler is the absolute Master of the the hybrid, glycolytic/oxidative pathway. His work in sustained-strength protocols is nothing short of revoutionary and one would hope that his unique approach, exemplified by the savage training ethic he demonstrates in this video, would gain the widespread traction it deserves. They say a picture is worth a thousand words and this video reinforces the validity of that ancient cliche.
Posted by Maximilian on Nov 28th 2012
I have tried many different programs and concepts of sports sciences and the fitness industry. But I always felt limited in my progress.
Not so long ago I found your book "Maximum Muscle - Minimum Fat" and with it completely new ideas, but clearly explained and logic. I wanted to know more and so now I got the :Warrior Diet" and "Contorlled Fatigue Training" e-books. Not only the theory the programs there are based on is described in detail, there is also everything about the nutrition and the exercise programs to follow.
It encourages to develop programs according to the own situation, e.g. the equipment available or for the athlete the sport which is in the focus.
I have got this great material recently, but the results achieved so far (visible in the mirror, but I also can feel it everyday in my exercise program as well as in daily life how much energy I have got already) promise even much more for the future. It will be my guideline in nutrition and exercise and it works even at my age of 51.
Ori Hofmekler has developed a concept that really works, he puts together his huge knowledge with his own experiences and although
CFT is based on scientific results, he could create a text that motivates you to continue reading and which is understandable.
Thank you very much for these top products!
Posted by Murat Kuzey Yilmaz on Aug 21st 2012
One day near the end of 2006, when I finally got the courage to step onto the scale I was shocked to see me weighing 93 kgs. And this with only 175 cm body height. At the time I already had many physical complains like, constipation, acute headaches at least once in a week, snoring at night, waking up tired every morning, sore joints and so on. My doctor found fat around my liver during a check up (although I never took alcohol at that time) and the health markers were not in good shape either for a 35 year old guy. I ate a lot of junk and fast food (chocolates, sweets, corn flakes, fruit yoghurts, crackers, chips) during the day. As for sports I played basketball for 2 hours once in a week but that didn't helped much to get on shape. I had to do something... While searching for a way out I came upon an article saying that the enemy in our diet was sugar and mainly HFCS. That made sense to me and I decided to give up on all the sugar in my diet except for fruits. The results showed up quickly and I started to loose some weight. In the course of the next six months I was weighing around 85 kgs. But it stopped right there. I started jogging every other day for 30 min but hat only helped for another 2-3 kgs but that was all. However hard I tried I couldn't break the 80 kgs wall. While searching for a solution I came upon the Paleo Diet saying to get rid of the grains also. So I did that. That helped me to loose another 7-8 kgs. This time I hit the 76-77 kgs resistance. My body shape improved very much and I started to get compliments from all around. Many of the complains talked above started do disappear. I was on the right path but the there was no way to get rid of the stubborn belly fat and the constipation. Then finally 8 months ago I got onto the Warrior Diet and life style over Dr. Mercola's website. Fasting during the day, eating one meal at night and eating the right food when you eat to get full satisfaction was the key. You have to combine this with a 2-3 times week CFT... This was the path for reaching the best shape of my life at the age of 40. Belly fat gone, constipation gone and liver fat all gone thanks to Ori and his revolutionary Warrior Diet.
Posted by Emeka on Aug 21st 2012
I read your book when I was doing research for a fitness challenge I started in January. I was doing a fitness challenge on a bet with my sis that I could get ripped like the guys in the 300 movie. I think I won. I stayed the same weight (~160, 5'10") but lost 2 inches on my waist (crazy for a skinny guy). I haven't measured my fat percentage yet. It was ~8% last december. The challenge started Dec 31st and Ended April 20th. 4 months.
Well, I thank you for writing clearly and simply. I was lost on so many different methods for zone, paleo, fasting, gaining mass, losing fat...
Posted by Carolyn on Aug 21st 2012
... after finishing the three week weight loss program I was down 11 lbs. and my energy was through the roof. Now I was right in the middle of the holiday season with all the parties and events planned I was a little nervous but I had realize that I had learned that with the right combination of foods and with the addition of the Controlled Fatigue Training (CFT) this would not be an issue. I was able to knock off another 4 lbs. I enjoy the holiday season like never before.
Thanks Ori for answering all my nutrition and fitness needs I feel I am in the best shape of my life.
Posted by Hey Ori, There are no words to express how much I appreciate everything you have done for me an on Jul 11th 2012
There are no words to express how much I appreciate everything you have done for me and my family's life. I started the warrior diet at the age of 17 and have been faithfully living the warrior lifestyle ever since. I am 23 now and have no intent of living any other way. By incorporating all of your magnificent products including the Warrior Whey and following CFT program, I have obtained astonishing results. I started at a weight of 120lbs and have increased my lean body mass to 170lbs all while never going above a 9% fat percentage. I feel stronger and more resilient than ever. It has been fun to see the improvement of all the top shelf products you sell. I have faithfully being purchasing all the kits for 6 years, I started back when Warrior Whey was called Warrior milk. The products have always been top quality, and when i felt it could not get any better, you and your team release an even more outstanding product. I have a burning passion for everything you and Defense nutrition do. I love influencing others by showing them the light of how positive this lifestyle is. My parents and several friends have now begun their warrior path in life. I run circles around kids younger than me who are on the high school basketball team. I am devoted to influencing others and living this way for the rest of my life. I have a whole lot of appreciation for your great inspiration, products and the magnificent gift of your knowledge i have been able to learn from. Warrior for life!