West Chester, PA (WFN) -- A former "Fear Factor" addict who has managed to kick his reality TV habit has written a guide to help other boob tube junkies get the monkey off their backs.

Bob Kay is launching a "Reality TV Rebellion" with his new e-book of the same name, which includes 111 alternative activities to zoning out in front of "The Bachelor" -- including learning how to program your VCR or how to bake a pie.

The internet service provider manager says he once spent his workdays looking forward to coming home and turning on the tube, religiously following whatever reality show he could find.

However, Kay says he hit bottom while watching the short-lived program "Are You Hot?" in which celebrities like Lorenzo Lamas brutally critiqued the physiques of contestants who paraded around in bathing suits. "It was absurd," he says.

Kay started exercising instead of watching TV and lost four pounds in his first month. He says, "that benefits me much more than seeing who gets kicked off the island [on "Survivor"]."

You can check out his book at reality-tv-rebellion.com.

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