The Body of Knowledge

The Truth about how to Feel Better,

Look Better and Live Longer


  • 1.  Your Body: The Ultimate Machine

    1. Food as Building Blocks
    2. Exercise: Make Your Workouts Work for You
    3. The Combined Power of Diet and Exercise
    4. Free Your Mind and Your Body Will Follow
  • 2.   Food & Eating Habits

    1. You Didn't Fail the Diet, the Diet Failed You
    2. Food as Fuel
    3. Three Principles of Eating
    4. Six Fuel Groups
    5. The Fat Cocktail
    6. Simple Eating Plans to Reach Your Goals
    7. Fat Loss / Weight Maintenance Meal Plan
    8. Accelerated Fat Loss Meal Plan
    9. Ten Essential Tips for Weight Management
  • 3.  Exercise

    1. Make Exercise Fun and Simple
    2. Anaerobic Exercise: Resistance and Weight Training
    3. Aerobic Exercise: Conditioning and Endurance Training
    4. BOK Exercise Plans
    5. Cross Training: Mix It Up and Max it Out
    6. Switch Training: Maximum Results, Minimum Time
    7. The Art of Eating and Exercise
  • 4.  What you can do Right Away

    1. Setting Your Goals
    2. Troubles Around the Equator
    3. Quick Fix
    4. Obesity
    5. Alive, Well, and Feeling Great
    6. Too Thin
    7. Keep Your Shape and Your Sanity
  • 5. Staying Motivated


    1. Ammunition for Success
    2. Surviving the Cerebral Jungle
    3. Dysfunctional Eating Habits
    4. Eating Disorders
    5. On the Mend
    6. Just the Beginning

Know how your body works

The Best Foods for Health and Energy

Eating the right foods is the way you control the FAT STORAGE HORMONE..


The Fat Cocktail: Foods to Avoid

Why salt and sugar exponentially increase the effects of calories and increase the amount of fat stored in your body. How to change.


The Three Principals of Eating

There are a few things that if you do them consistently will have a great impact on your diet and health...


Ten Essential Tips for Weight Management

There are a few things that if you do them consistently will have a great impact on your diet and health...


Food as Fuel

The foods you eat give you energy... the times when you eat certain foods will impact your energy levels, sleep patterns and weight...


Build a FAT BURNING Metabolism

Your body can burn more fat when you have a fat burning Metabolism. The right exercises can make your body burn more fat.


The App Guides You

As you use the mobile app, we send you knowledge bites from the book everyday




You can burn stubborn fat around the middle without the frustration.

Of all the muscles in the body, the abdominal muscles or “abs” can be the hardest to change - and for two good reasons.


1. They do not increase in size or change shape as much as other muscle groups.

2. They do not become easily visible until the layer of subcutaneous fat around your midsection is reduced.


Try not to focus on the latter, those with “ripped abs” have either been thin all their lives or have a very strict diet. But even if having a “six pack” is your main goal, keep in mind that the real importance behind an abdominal workout is the strength and stability it gives your lower back. Because your stomach muscles oppose your lower back muscles, a strong stomach is a requirement for a strong (and stress free) back.

A couple of the simplest and most effective exercises for the abs are crunches and leg raises. Done properly, crunches work the upper abs and leg raises work the lower abs.  Abdominal muscles respond better to higher repetitions, but to be perfectly honest, it is not necessary to perform excessive amounts.


Besides proper technique, there is however, a way to get extra value out of exercising your abs through breathing (more on that later).


Exhaling automatically contracts the abdominal muscles, so flatten your stomach while blowing through your mouth as you tighten and shorten (CC) your abs with whatever maneuver you have chosen to perform. It’s one of the only exercises where you can double your workout (and CC) by playing by Mother Nature’s rules.


As for your weekly regimen, a Stanford University study showed that two days in a row and one day of rest in between will give you the best results for developing your abdominals. It may not correspond with all of your resistance training days, but most abdominal exercises can be performed anywhere there is enough room to lie on your back, sit on a chair or hang from a pull-up bar.



What is a Healthy Weight for my Height?

Your Body Mass Index (BMI) is a relationship between weight and height that is associated with body fat and general health:


Find out your Body Mass Index

Below 18.5        Underweight

18.5 – 24.9        Normal or Healthy Weight

25.0 – 29.9       Overweight

30+                     Obese

Essential Eating Tips for Weight Management


Keeping within your personal total caloric intake, planning five-to-seven meals a day, and eating quality fuels are all keys to making either of these meal plans work. You already have all of the information and tools for you own plan, but here are my top ten tips to help you on your journey.


Eat when you start to feel hungry.

Note the word hungry. It implies a physiological signal to eat. It has nothing to do with watching television, traditional mealtimes, or feeling bored. As you know by now, once your blood sugar rises and falls, you will physically begin to feel hungry—note the word physically. So, respond. If your machine is working the way it is intended to, you will feel a need to eat about every two or three hours. We are designed to stay on the edge of hunger, eating when our bodies tell us that we need food. We are not designed to eat every meal until we feel full. The new “target feeling” you should be shooting for after a meal is simply the absence of hunger.



Drink water before and after meals

Drinking water at every meal will reduce your caloric intake. Filling the stomach with water will bring you to that “absence of hunger” feeling much quicker. Also, water is absorbed more quickly than food, so you won’t get that stuffed uncomfortable feeling after eating. Drink water after your meals, too. Remember that your hunger may be thirst in disguise.  How much water should you drink?  There are two easy ways to find out:  Divide your weight (in pounds) in half and that’s how many ounces per day you should drink on average or make sure that your urine is always on the clear side and not too dark yellow.



Eat Snacks

If you want results that last, snack twice a day. Like any important meeting or errand, set a timer, put it in your day planner, set a reoccurring reminder on Microsoft Outlook or recruit someone for support until snacking becomes second nature. The choice is simple. You can either try to fool Mother Nature by taking diet pills or skipping meals or work with her by eating five to seven times a day.



Minimize Salt

Salt + sugar + any simple carbohydrate adds up to the infamous Fat Cocktail. This fat-friendly combination will result in a higher insulin response and more potential fat storage from each meal. Danger zones are processed foods and when eating out. Read your food labels and choose restaurant items without salt, cream sauces, butter, syrups, etc. Before long you will be fully satisfied with low- and no-salt foods. Remember salt also makes you thirsty, which can stimulate your appetite. It’s no accident that bars serve free salted peanuts, chips, and pretzels.



Complex Carbs

Choose complex carbohydrates over simple carbs—especially in combination with fats. Simple carbs rush into the bloodstream causing a large release of insulin. Higher levels of insulin pack on the pounds faster and will temporarily shut down the body’s capability to burn fat as fuel. Choosing complex carbs is a much smarter choice because they usually contain fiber which slows their entry into the bloodstream, which can also prevent some of the fat in your meal from being absorbed and lower the release of the storage hormone insulin.



Carbs in the Morning and Daytime

Try to eat most of your carbs during your first three to four meals on the BOK Fat Loss / Weight Maintenance Meal Plan or your first two to three meals on the BOK Accelerated Fat Loss Meal Plan. An old rule for body builders when “leaning up” before competitions is no carbs after 3:00 p.m. The no-carb rule will maximize fat burning and minimize fat storage as you sleep. If you must, indulge in sugary carbohydrates only during the daytime when you are active. They are not only burned easier, but the unburned, stored carbs will be available in the evening hours if you exercise.



Eat some of your carbohydrates before your protein and fat.

If you are feeling famished, your blood sugar is low and begging to be elevated, so give it what it wants first. Start your meal by selecting a small portion of the available carbohydrates (vegetables, fruit, rice, pasta, etc.), wait a few minutes, and then move on to the protein. It takes time for the satiety center in the brain to get the signal that you have eaten (about twenty minutes). And since our brains primarily burn carbohydrates for fuel, this area is more sensitive to carbs than any fat or protein. Even if it takes you only five minutes to eat that small portion of carbs on your plate, it will reach your brain about ten to fifteen minutes later and still slow your attack on the rest of the meal.



Eat Slowly

Remember the uncomfortable feeling after holiday meals? Not only were your “eyes bigger than your stomach,” but your mouth was faster than your twenty minute satiety response time. A simple technique to avoid overeating is to pause at certain points in your meal. Spark up a conversation, or if you are alone, read the paper, check your email, or make a quick phone call. A two to five minute pause a few times during your meal can be the difference between eating normal portions and overeating. Just as important is to chew slowly and completely before swallowing. This too will extend your mealtime, and will also help you avoid problems such as indigestion and acid reflux.


Make Healthy Food Available

Take the time to make sure that you have healthy snack items available at home, in the car, at school, and at work. Fruit is the best and easiest choice because most come in their own natural wrapping and are fortified with vitamins and minerals. Protein sources are more of a challenge. A few low-fat, high-quality protein fuels that travel easily include whey or soy protein shakes, hard boiled eggs, canned tuna in water, fat-free/low-fat cottage cheese or yogurt. Of course, meal replacement bars and other prepared items are an easier choice, but remember that they are processed so check their labels first to make sure that you make the best choice.  You should always try to make the “natural” choice first and cooking at home is the most efficient way to monitor your food intake. You control the ingredients and the leftovers are great for lunch or snacks the next day.


Reward Yourself

We are all human and sometimes we just want to celebrate life or enjoy other foods outside of our normal everyday healthy diet. Pizza and beer during football season or a good movie with your favorite ice cream may be hard to give up. So reward yourself once a week with something you particularly enjoy, but don’t use it as an excuse to “pig out.” Keep your rewards in the 300 to 500 calorie range if possible. Then get back on the program at your very next meal. A little extra exercise can help correct a part of a caloric imbalance, but don’t use exercise as a down payment for your next indulgence. Your new healthy you will become your greatest indulgence

Do Diets Slow my Metabolism?

The answer is yes, but not permanently. It is the reason why most fad diets don’t work. The healthy, personalized diet that you develop in your Body of Knowledge program will be sensible, realistic and for life.


People who go on a one-dimensional, temporary, calorie restrictive diet notice that weight drops fast for a few weeks then starts to slow, then becomes even slower. This can go on for months, though only the very few people who manage to stay with a deprivation diet can attest to this. Both quantitative and qualitative factors are at work here.



Reducing your total caloric intake below the maintenance level for more than a week or two and skipping meals will automatically place your body on storage alert. Poor-quality food choices and a lack of muscle mass due to a decreased protein supply (from muscle atrophy) will really put on the metabolic brakes which will then shift your body into fat storage survival mode!


This type of crash dieting causes a type of fatigue that makes exercising about as much fun as paying taxes. And the accompanying muscle atrophy will slow your overall calorie burning potential—the last nails in the coffin to help bury your fitness enthusiasm forever. Some fad diets are just a fast track to slowing your metabolism or general malnutrition. The only sure way to keep your metabolism humming is to eat frequent, small meals of quality fuels, just as described in the BOK Three Principles of Eating.


 If you have abused yourself with a crash diet and are feeling the metabolic results, fear not. Although in the past there may have been short and long-term effects to your metabolism, rest assured that no permanent change has taken place. Whenever you are ready, apply the suggestions in this book and your metabolism will start working with you again.


The Complete Weight Management System for a Lifetime of Health