MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle

Chris Madaera
Built 9 lbs muscle

Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle

Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle

Jeff Turner
Lost 25.5 lbs fat

Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle

Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle


Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."


This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.


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Virginia, USA

Dr. Darden, You say in the Superhydration program not to drink much water after 5pm, but what about people who work very late hours, like until midnight or later? should they just stop superhydrating 5 or 6 hrs before they plan on going to bed?
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I increased my water intake from 8 glasses to a minimum of 16 glasses a day.

For the past month, I've never had a headache, and I don't need to use lotion anymore.

Great stuff.

I see people posting in forums though who drink 2 or 3 gallons a day. Any advantage to that? Wouldn't you be using the bathroom like every 20 minutes?
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Ellington Darden

I think approximately 1.5 gallons a day for a big man is the maximum I'd recommend.

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Pennsylvania, USA

Boy, I know the power behind this concept. About twelve years ago I had an infection in an impacted tooth. The only way I could get relief from the pain was to hold some cool water in my mouth for a few seconds. During the 3 days I was waiting for the root canal, I dropped almost ten pounds.

Is there any harm in adding some of the no calorie flavoring like Crystal Light to the water?

I like to change it up every now and then.

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Ellington Darden

No problem with Crystal Light.

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The only issue I'd have with Crystal Light is that the citric acid is bad for your teeth. I used to drink a lot water mixed weakly with Gatorade powder and after a few months started having tooth pain. It went away after a few weeks of water-only.
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Dr. Darden
My girlfriend and i train with Bert Villa doing low velocity exercise, i stay pretty hydrated, maybe around a gallon a day, but bert has reccomended super hydration for both of us, we are both active athletes, i am 6'5 220 she is 5'7 110, i have about 16% percent body fat, and she has close to the same.

could you please give us some reccomendations as to how much water we should drink for superhydration.

Thank you
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Ellington Darden

One recommendation that I like, which highlights the differences between men and women, is 1 ounce of water per pound of body weight. So for you it's 220 ounces per day and for her 110 ounces per day.

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Dr. Darden,
I would like to thank you for advocating superhydration and HIT training. I have worked out for years doing standard cardio and pyramids. But my blood pressure kept slowly climbing till it was in the 140/90 range. That was 3 weeks ago. I have been using the superhydartion and your exercise principles exclusively since then. Today I had a reading of 111/75 at my Doctor's and he told me to keep doing whatever it was that I was doing. I believe I had overtrained myself and never was fully hydrated.
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hie could you please tell me if swimming in cold temperatures in the sea or pool would have efects on lloosing body fat quicker...ive noticed all the winter swimmers even of old age are in great shape,
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Ellington Darden

Getting chin deep in cold water burns a huge number of calories each minute. I have a friend in Gainesville who regularly uses the cold plunge at the GHFC. This pool is 55 degrees (F) and he says that it's a challenge to stay in the pool for 15 minutes.

You should be able to find several studies that show the effects of regular use of cold plunges.

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Michigan, USA

I am giving superhydration a try, and aside from frequent trips to the restroom, I feel amazing. It has helped me control my appetite, and I feel more energetic. This might be the final tool I need to reach my goals. I lost two pounds within the first two days. Thanks Dr. Darden for the insight and inspiration.
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