Weight Loss, Fat Loss and Lean Body Mass






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Welcome To The Fitness Quadrant!


The Fitness Quadrant explains the simple and balanced synergy for fitness that is contained in the four parts of the quadrant – Cardio, Anaerobics, Eating and Recovery. C A R E.

Using the unique system of “Choose Your Path”, you choose to follow either a very simple plan, or a very detailed calculated plan. So, depending upon your personality, patience and fitness level, this book is for you!


Many of us want to have healthy and lasting weight loss - That means ONLY losing the body fat and adding lean muscle because muscle is where the fat is burned (and for many of you getting BACK the lean muscle you had when you were young and in good shape), and observe in the easy to understand chart below how this happens to many of us in life - and how we turn it around to our advantage:


This chart is an example of someone who did not eat right or exercise until age 45 but starts using techniques and synergy that are in The Fitness Quadrant at age 45. This clearly shows that as Lean goes down, Fat weight and total Weight go up, and when following the fitness techniques in The Fitness Quadrant at age 45 the lost Lean (muscle) is regained, speeding up the metabolism and the Fat and Weight go down in inverse proportion.

W = Total Body Weight, F = Fat Weight, L = Lean Body Mass Weight

.  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  . 




                                              W   F   W

                                               F         F

                                        W                  W

                                W     F                    F  W   W   W    W   W    W    W   W   Ideal Weight

                          W   F                                 F     F     F      F    F     F     F     F

                   W    F                                       L     L     L      L    L      L    L     L

             W  F     L     L    L                     L

              F   L                       L            L

              L                               L        L












.  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  . 

1                           25                          50                         75                        100

time --> age range in years



This is a proven non invasive method for seniors, baby boomers and young people alike to achieve their fitness dreams. Let our experience show you the fastest way. Shortcuts will only turn into longcuts, and the best experience is somebody elses!


The purpose of the book is to empower you to succeed in becoming fit, to give you the road map to fitness success. The methods of success described in this book are structured around success principles focused on achieving lasting fitness.

Call now: (732) 948-8112 or email: livelongernow@protonmail.com

Copyright 2023, Steven Costello