The principles are applicable to almost anyone of any age in reasonable health. It will help younger people start on the path to looking and feeling great in the correct way. It is just as valuable for people in middle age and beyond. It will benefit anyone who wants to learn what really works to stay healthy and fit.

The HBH foundation workout consists of only 3 to 4 resistance exercises two times per week for only 30 minutes. So little time is required because these are compound exercises which work multiple muscles at once making for the quickest and most effective workout possible. Compound exercises produce the maximum quantity of hormones such as testosterone which stimulate the most muscle growth. Examples are the chess press or push up. Both work the chest, shoulders and triceps in one movement. The other 2 to 3 compound exercises in the session will work the rest of the
muscles of the upper and lower body. Our resistance program is very safe and can be performed on your choice of weight machines, free weights, body weight or resistance bands.

Lots of healthy food (HFood) think chicken, fish, vegetables, fruit and beans.

- Moderate amounts of food which is mostly healthy but may be high in calories. This food can be eaten occasionally
(OFood) and in modest quantities. Examples are beef, pork, nut butter, rice, whole grain bread and pasta.

- Small amounts of unhealthy foods (UFood) such as soda, ice cream and cake.

Our diet is compatible with omnivores, vegan and vegetarians.

In moderation meaning one or two alcoholic beverages occasionally and preferably not every day. Alcohol impacts many aspects of health and removes inhibitions against overeating. This makes it harder to achieve health goals.

Depends on your fitness/appearance goals and current body fat percentage. If you are thin, no aerobic exercise is required unless you wish to strengthen your cardiovascular system. If so, two to three 15–20minute Cardio B sessions per week will crush it. If you have a fair amount of body fat you wish to lose, we recommend more frequent, lower intensity Cardio A sessions as described in
chapter 13.

8 to 16 weeks. Most people can comfortablelose around 2 pounds per week. Someone who is highly motivated or considerably overweightmay lose 3 to 4 pounds per week.

Yes. All the exercises can be easilyperformed at home or while traveling. An inexpensive resistance band issuggested to help achieve great results easily.

We always love this question. Yes! The simple exercises will quickly give you results that will surpass your expectations. However, if you are seriously overweight you may need to trim down to achieve the desired results.

Yes. HBH provides a simple and easy to understand overview of how hormones work and lists ingredients and chemicals in food and everyday products that can negatively influence your health.

The cornerstone of the HBH Nutrition Zone (NZone), program is Eating For Nutrients (EFN). Instead of being overly restrictive EFN is about abondance and frequently eating large quantities of healthy food. This ensures getting the nutrients your body really needs and blocks the eating of less healthy food. We also address the real reasons behind cravings and how to overcome them.

Confidence results from possessing positive self-esteem, improving skills and accomplishing goals. Issues from your past may lower self-esteem and confidence, sabotaging your life and holding you back. HBH provides simple tools for enhancing self- awareness to help identify these issues. It then offers help to resolve them. Another way HBH builds confidence is by helping you look your best. It may seem superficial but the process builds self-esteem and confidence by demonstrating your ability to manage important aspects of your life.

Yes. We dispel common diet and exercise misconception such as: - Eating fat is the major cause of heart disease. It's sugar! - That the new GLP-1 weight loss drugs such as Wegoby and Ozempic are miracles or cure alls. They aren't! -No pain no gain. Total nonsense. -Building muscle and looking great requires long and exhausting workouts. It doesn't!