How to Eat Anything You Want and Be Fit for Life Part 6

I’ve reviewed the Eating and Timing aspects of EET, so all that’s left are the Exercises. The EET workouts are what create the metabolic windows previously discussed, which, in turn, allow “junk food” to be consumed. There are two primary types of workouts that Jon recommends, and they are Swedish Intervals and Strength Circuits with Tabata Intervals. And, yes, as promised, each of them can easily be completed in under half an hour.

Swedish Intervals

Swedish Intervals is a workout composed of a cardiovascular exercise of the participant’s choice done continuously for 20 minutes, but with varying intensities per minute. So, generally, the first 2 minutes would be at 30% intensity, the third minute would be at 80% intensity, the fourth minute at 40% intensity, the fifth at 80%, the sixth at 40%, and so on, with the final three minutes being at 30% once again for a nice cool down, though all these numbers can be adjusted depending on the participant.

The exercise should be something that the participant would naturally enjoy doing, but, if nothing comes to mind, the EET consultant can recommend a few. Some participants like simply running in place, Jon likes jumping rope, and I like striking the heavy bag.

EET Progressions

The workouts that Jon recommends also progress as time goes on so that each participant can constantly improve, instead of staying stagnant with a single workout. This is what is called “EET Progressions.” In the Swedish Intervals, the participants are to count how many times they perform a movement every minute. For example, if a participant is running in place and can perform 100 total foot contacts during the 80% intervals, then he or she could try to improve by doing 101 total contacts in a future session.

EET recommends 1-2 weeks (or even more, depending on the participant’s situation) on a particular number, then trying to steadily and gradually increase it over time by at least 1 more.

Strength Circuits

The Strength Circuits are composed of 5 exercises, each done for 5 repetitions, continuously moving from one exercise to the next until all 5 are completed. This is one full circuit. After resting for 30 seconds, another circuit is done followed by resting another 30 seconds. This is repeated until 5 full circuits are completed. A warm up circuit should precede all of that, however, composed of either easier versions of each of the exercises, or the exact same exercises performed with lower repetitions.

EET recommends 1 upper body exercise, 1 lower body exercise, and 3 abdominal exercises, which I personally think is too unbalanced in favor of the abdominals, especially since the circuits can be done almost every day if the schedule allows.

There are several videos in the members’ section that have Jon and other EET members performing many exercises that the participants can use in crafting their own strength circuits. And, as always, the EET consultant is available to help customize each participant’s plan.

The only thing I didn’t like in the videos was the Hindu Squats, which wear out the knees too fast because it creates instability in the base of support by making the exerciser rise on the balls of his or her feet. A better way to do the exercise and save your knees the unnecessary wear and tear would be to simply keep your heels on the ground the entire time. Aside from that, Jon has a good list exercises to choose from; all of which are demonstrated perfectly and divided by difficulty so that the participants will have something to progress to.

Muscle Mastery

Speaking of progression, EET once again applies the EET Progressions guideline to the strength circuits. The participant starts at 5 repetitions per exercise then, steadily and gradually, adds another rep every 1-2 weeks (or more) until he or she can perform them all easily at high repetitions, say, at the range of 20-30. From this point on, the participant should change the exercise into something more difficult and progress further from there in the same pattern.

This is what EET calls “Muscle Mastery.” The participant could start out, for example, with push ups, then progress to dive bomber push ups after mastering that, then eventually go on to plyometric push ups, then one arm push ups, and so on.

Bodyweight Exercises

EET is designed in such a way that each participant isn’t forced to buy a gym membership or a set of weights if he or she doesn’t have those things. As such, most of the recommended exercises are body weight exercises, which I’m sure will be very appealing to a lot of people. I have a small home gym so I’m not lacking in equipment and don’t have to perform bodyweight exercises if I don’t want to, so I consulted with Jon to get the exercises I wanted for my plan, despite the fact that some of them weren’t included in the videos he made.

Tabata Intervals

After 2-3 minutes of rest, Tabata Intervals should be performed right after the Strength Circuits. Tabata Intervals consist of 20 seconds at 90% effort of a particular exercise, followed by 10 seconds of complete rest. This is performed 7 more times for a total of 8 intervals.

A cardiovascular exercise of some sort is best utilized for Tabatas. I, for example, perform the Tabatas on a stationary bike. EET Progressions are once again applied, so, for example, I started out by reaching 0.2km per interval and now am up to 0.3 after a few weeks.

Exercise Timing

As for the timing of the exercises, EET recommends the Swedish Intervals be performed 90-120 minutes after waking, and the Strength Circuits with Tabatas before dinner. The initial recommended schedule is to forecast 7 total workouts during the week with 1 day off. So, for example, if you only have a few days per week to exercise, you can perform both workouts on the same day; one in the morning, and one in the afternoon, which also allows for two treat meals that day. If you can allot some time every day for your EET workouts, then you can allot 5 of those days with 1 workout each, 1 day with 2 workouts, and the last day of the week as a total rest day.

[box type=”note”]Additionally, EET recommends some light activity be done after dinner, such as a relaxing evening stroll, done for around 15 – 20 minutes. I’m a real advocate of flexibility so I personally do some stretching for around 15 minutes every night.[/box]

EET Consultation

One problem I initially had with this was that I did too much on each workout and almost burned myself out after only a week. This made me eat too much at each treat meal and made everything pretty counterproductive. This was because I already worked out every day prior to that, but had an upper-lower split for my weight lifting, and heavy bag intervals of my own on different days so I didn’t burn out despite working hard at each workout.

Jon helped me adjust by allowing me to realize that the meal timing is more important on EET, especially if you’re just starting out. As such, while there are daily workouts, and some performed twice a day, they shouldn’t be hard enough that they burn you out after only a few sessions. This is actually EET’s first rule of exercise, which states that going too hard too fast risks injury and is very hard to sustain. It took me a few tries to dial myself down to this kind of level, since I’ve been working hard on each exercise I’ve done for the past few years, but I finally hit a sweet spot, and I feel totally fine and active after going through a full week of working out every day, with four of those days having two workouts each.

I’m still using a split for the strength circuits, of course, but Jon recommended a more anterior-posterior split instead of an upper-lower one since he wanted to keep the formula of 1 upper-3 abdominal-1 lower, which was totally fine with me. This is the minimum for the amount of exercises one can do, though. Again, I was dialing myself down to avoid overtraining, but more exercises per strength circuit session can always be worked out with proper consultation.

This is where I have to caution once again against trying EET without having access to all the necessary materials and the EET consultant. If you try this workout schedule on your own, you could overtrain as I almost did and get seriously hurt, which I really don’t recommend.

Up Next

As you can tell, both types of workouts are designed to be completed in only around 20 minutes each, and everyone can do them because of the mechanics of EET Progressions. Just start out with an exercise fitting your current fitness level and work your way up slowly from there.

I’ve discussed all the major components of EET in pretty fine detail, and while my articles have been mostly glowing, I can’t say that I can wholeheartedly recommend the plan just yet. Why? Well, unlike the “EET Hall of Famers” that have been featured on the EET site and blog, I haven’t reached my fitness goals yet. However, I can say that after only a few weeks on EET, I feel some very positive changes in me that point to reaching my goals, and is why my articles have been so positive about the plan so far.

[box type=”note”]Beginning next article, I’ll be updating regularly on my status on EET, revealing what I’ve been eating, what exercises I’m using with the workouts, what my schedule looks like in general, how I feel about going through the whole process, and if it’s actually working, based on my bodyweight, waist measurement, and other such details. Stay tuned![/box]



Noel Blanco

Hello, I'm Noel Blanco and I write Fitness Philippines. I have been involved in physical fitness for more than 10 years now and am currently taking up graduate studies on Exercise and Sports Science at the University of the Philippines.

7 thoughts on “How to Eat Anything You Want and Be Fit for Life Part 6

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  • November 26, 2010 at 10:51 pm

    Can I pick up on the point that one of the earlier comments makes – “Some need a good diet to keep fit and well.”

    This suggests that the EET plan is not a good diet, and by good, I mean healthy and nutritious.

    That couldn’t be further from the truth. It gets called the “junk food diet” but, believe me, this isn’t about eating wall-to-wall junk food. It is about eating a nutritionally sound meal BUT ensuring that you can have some of those little treats that bring other weight loss plans to a fatal end.

    I don’t believe that any nutritionist would find major flaws in the food guidelines on the EET plan – other than being a little jealous when they see you can have a treat as well without gaining weight!

    • November 27, 2010 at 1:42 am

      Yeah, it’s because of the “junk food is allowable every day” guideline, which people can easily equate to an eating plan automatically not being healthy.

      I’ve actually explained about the non-treat meals during the other times of the day that don’t allow “junk food” in Part 5. But, like Doug correctly commented, EET’s “eat junk food every day” guideline is highly controversial to most people, what with conventional wisdom dictating that such treats should only be allowed at most once a week or once a month.

      Heck, as I stated in Part 1, I was one of them! And I’m just as surprised as anyone that this plan actually does work! Thankfully, though, since I’ve had first-hand experience with it, I don’t need to be skeptical anymore.

  • November 25, 2010 at 8:42 am

    Great job Noel!

    Great content. I look forward to continuing to help you reach your weight loss and fitness goals so I don’t have to read great content about how EET doesn’t work :-)

    Also – for those interested, I’ve added another “Hive Exclusive Video” – it’s EET’s member video on EET’s Fat Burning Interval Workouts for anyone interested in learning more about them.

    Here’s the link to that:

  • November 25, 2010 at 1:56 am

    Thanks very much, Doug, I appreciate that.

    And, yes, all the credit in the world to Jon for allowing me to do this in the first place without restricting how I personally feel about the program itself.

    I try to be as honest as I can in order for the whole thing to not sound like a scam, so people don’t assume I’m an employee of EET or something (which I’m most certainly not), but I gotta say that I don’t have a lot of bad things to say about it.

    It’s just flat out working for me. Period. And I’ll discuss the improvements I’ve had in detail in the next article.

  • November 24, 2010 at 10:48 am


    Obviously EET is controversial.

    Unfortunately, this means that most people are going to dismiss it as some sort of scam.

    This is why I am extremely impressed with how you have structured these articles – with an open yet skeptical mind.

    I am looking forward to seeing how you progress with the EET protocol.

    Also, you have to hand it to Jon – he has the confidence in his system to allow you to put it to the test in front of the whole wide world.


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