I like and have several Ellington Darden books, and like the workouts; my favorites are from his books "32 Days to a 32 Inch Waist" and "The Body Fat Breakthrough". I prefer the 10/5 second method in the "32 Days to a 32 Inch Waist" book, but the "The Body Fat Breakthrough"book workouts click for me.
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Health, Fitness, Non-Apparatus Exercise, Unarmed Self-Defense, Firearms Self Defense
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The full title is "The Body Fat Breakthrough: Tap the Muscle-Building Power of Negative Training and Lose up to 30 pounds in 30 days. This is the book that Darden first introduced the 30/30/30 negative training (30 seconds negative, 30 seconds positive ten 30 seconds negative for machines and 20/20/20 for barbells & dumbbells). I prefer the older 10/5 method Darden used his "32 Days to a 32 Inch Waist" book, and then use 10 seconds negative and 5 seconds positive. Darden's main focus for weight lose is (negative) exercise.