Fit For Free Forever

Fit for Free Forever
by
James Smith
This page intentionally left uninformative
Why Fit? Why Free?
These are questions you should be asking yourself. Are you happy with your body
image? Are you happy with your health, energy, and activities? Would you prefer to
change these things at no cost or pay many thousands of dollars to do them?
If you answered most or all of these “yes”, then put down this book and go back to what
you were doing. Better yet, give it to someone you think needs this and won’t be insulted
by the fact that you think they are fat and out of condition. This person is probably not a
friend or won’t be after you give it to them. It might be better to give it anonymously. 
The following article confirms that exercise is good for everyone. You are interested in
becoming more fit and feeling better. You think exercise is the way to do that. You are
not the only one. Here, you are not going to be told you have to join a health club (unless
you want to) but you are going to be shown how to improve your life through fitness.
Study Finds Exercise Helps Heart Patients

MELBOURNE, April 10 2007 (UPI) -- A study by Australian
cardiologists has found resistance training helps people with
chronic heart failure.
David Hare, senior cardiologist at Melbourne's Austin Hospital
where the study took place, said the results challenged the belief
that people suffering chronic heart failure should take it easy.
Patients who lifted weights or did other resistance training
recorded stronger muscles, increased blood flow, and improved
endurance. Patients who did no exercise became weaker.
Hare told the Australian Broadcasting Corp. the study also found an
improved mental outlook in heart patients who exercised regularly.
“They have a better quality of life, they have a less depressed
mood and are able to undertake normal activities much more easily
so, overall, this is good news,” he said.
What This Book is About

The title tells it all. Be fit forever and do it for free. Contained herein are programs for
light exercise and an eating plan (not a diet) that anyone can do at no cost. If you can
move even a little by yourself, you can either use or adapt this program to become more
fit, reduce your body fat, and improve your mental outlook.
The idea is to provide a practical means of being slim, healthy, and fit with a simple
program than anyone can do. That means it has to be something most people can live
with. If you have the resources, personal and financial, to do more, by all means do so. I
go well beyond the basic fitness program outlined here. I have the time, live where the
weather is always good, and actually enjoy doing it. But that’s me, not you.
Some of the things found here may not be what you have been told before and may not
please everyone. What you would like to hear; the truth or fairy tales? Platitudes and
“feel good” phrases are useless when taking care of your health. What you will find is a
simple plan that can take no more than 20 to 30 minutes a day. It is something anyone
can do without special equipment, foods, memberships, supplements, or anything that
you do not already have. That is, a few minutes of your time and a towel. Yes, a towel.
Fitness For Free i

About the Author
Jim Smith has been a machine tool repairman, an
IBM Field Service technician, and involved in
various phases of the computer and aerospace
industry as a technical writer and trainer.
He is a martial artist with advanced black belt ranks
in Tae Kwon Do, Hapkido, and the United Fighting
Arts Federation. For the latter, he was instructor of
the year in 1983. He has owned martial arts and
fitness centers in Florida and Arizona.
In addition, he is a sailor and has worked boat
deliveries to many parts of the world and written
articles for various sailing magazines.
Now in his 60’s, he lives in João Pessoa, Brazil
where he is staying fit and enjoying the best climate
in the world.
Cover Photo: It has nothing to do with this book other than it is the beach near my
home in João Pessoa, Brazil. Beautiful, isn’t it?
To Print: If you want to make a double-sided print copy, it is very easy on any printer.
Simply select print, and then from the print window, select Odd Pages only. When they
are all printed, turn the paper over (keeping the leading edge the same) and put it back in
the printer. Then print Even Pages only.
Send comments to: sailorman.jim@gmail.com
Beliefs, no matter how sincerely held, do not alter facts.
Fitness For Free ii

Table of Contents
Why Fit? Why Free?........................................................................................................i
Study Finds Exercise Helps Heart Patients.......................................................................i
What This Book is About................................................................................................. i
About the Author......................................................................................................... ii
About Fitness................................................................................................................... 1
What About My Age?..................................................................................................1
No More Excuses.........................................................................................................2
What About My Weight?.............................................................................................2
The Cruel Truth About Fat...........................................................................................2
Diets Do Not Work.......................................................................................................... 3
Many Dieters 'Finish Up Heavier' *.................................................................................3
Exercise Alone Does Not Work!......................................................................................5
So What Can I Do?...................................................................................................... 6
But I Get Hungry!........................................................................................................7
Vitamins and Supplements ..........................................................................................7
Research On Negative Supplement Effects.................................................................8
Other Health Tips.............................................................................................................8
Alcohol.........................................................................................................................8
Drugs............................................................................................................................9
Other Food Baddies..................................................................................................... 9
Other Things to Avoid..................................................................................................... 9
Microwave Safe?....................................................................................................... 10
What Kind of Exercise?.................................................................................................10
How Much Is Needed?...............................................................................................11
Even light exercise aids health *................................................................................11
But I Have….*...........................................................................................................12
The Program...................................................................................................................13
How to Walk.............................................................................................................. 13
But My Legs Hurt......................................................................................................14
Why Does This Work?...............................................................................................14
Breathing....................................................................................................................14
Fitness for Free iii

I Can’t Do That Much................................................................................................14
What Equipment Do I Need?.....................................................................................15
If You Want More…...................................................................................................... 16
Strength Exercises......................................................................................................16
Won’t I Become “Muscle Bound”?........................................................................... 17
Won’t Those Muscles Turn To Fat If I Stop?.............................................................17
How to Exercise.............................................................................................................18
How Many Sets Should I Do?................................................................................... 18
How Many Repetitions Should I Do?........................................................................18
Breathing for Power...................................................................................................18
Don’t Strain Yourself.................................................................................................18
The Push-Up.................................................................................................................. 19
Push-up Redeaux....................................................................................................... 19
The Sit-Up......................................................................................................................20
The Squat....................................................................................................................... 21
Jumping Jacks................................................................................................................ 22
Face Lifts for Free..........................................................................................................23
The Neck Bracer........................................................................................................23
Lips and Cheeks.........................................................................................................23
Stretching.......................................................................................................................24
Other Benefits of Stretching...................................................................................... 24
But I’m Not Double-Jointed...................................................................................... 24
Hamstrings and Calves.............................................................................................. 25
Inner Thighs...............................................................................................................25
Shoulders....................................................................................................................26
Neck........................................................................................................................... 26
Torture That Towel ........................................................................................................27
Other Possibilities..........................................................................................................27
Should I Join A Health Club?.................................................................................... 28
Free Weights or Machines?........................................................................................28
What About A Martial Arts Program?.......................................................................29
What About a Home Gym?........................................................................................29
In Conclusion….............................................................................................................30
iv Fitness For Free

Fitness for Free v
About Fitness
Unless you are an athlete or a confirmed fitness fanatic, what you need to keep your body
functioning well is very simple. About 20 minutes of simple cardiovascular exercise a
day will be enough. This means you need to get your heart and respiration rates above
normal and keep them there for that long. The more fit you become, the higher you can
raise these levels, and the harder you can exercise to get them there. But more than 20
minutes really isn’t needed. Why is this enough? Because, when you raise your
metabolism rate with exercise, it tends to stay at an elevated level for up to 40 minutes
after the exercise. You’ll continue to burn calories at that higher rate. That’s good!
How hard should this be? Not very hard. As a general guideline, you should be able to
carry on a conversation as you exercise without gulping for air every sentence. Naturally,
as you become more conditioned, these levels will rise until your fitness would leave
many people gasping in the gutter.
What About My Age?
What about it? Fitness is for everyone at every age. Obviously, a 20 year-old has better
potential than a 70 year-old. That doesn’t mean both cannot be healthy, vigorous, and
slim. It does mean the older person will probably take longer to improve than a younger
one. Fortunately, most older people have the time and patience to go along with that. As
I used to tell my martial arts students, youth, speed, and skill will never defeat the more
traditional techniques of age, such as treachery and deceit. I was very fond of treachery.
The point is that your age and
current physical condition are
not barriers to improving
your appearance and health.
If you are unfortunate enough
to be a quadriplegic and
require constant care, you are
probably beyond the scope of
this book. In martial arts, I
taught people in wheel-
chairs, with visual and
hearing problems, and even
amputees. Excuses for not
doing this program are very
hard to come by. No, this is
not a pitch for joining a
martial arts school but some
advice about that is included
later for anyone interested. Woodchopper’s Ball --- Lynda Hudman proved yesterday that confinement
to a wheelchair hasn’t hampered her martial-arts skills. The board-breaking was
part of a demonstration by Leslie Allen, left, and Instructor Jim Smith of the
Arizona Tae Kwon Do Academy at a festival for the handicapped at the Tucson
Community Center (Star photo by Bernie Sanders)
Fitness for Free 1 of 32

No More Excuses
Here, you will find methods of becoming and staying as fit as you choose. It doesn’t
require any huge physical effort or any money at all. You can become more slim, fit, and
healthy. All it requires is that you get started, now. Not next week or next month, now.
Not after the holidays, your birthday, or any other procrastination.
Finding excuses not to do anything is easy. “I don’t feel like it right now, I’ll do it later.”
“I have to do n now, I’ll work out later.” “I’m too tired, this afternoon will be better.”
You can always find an argument for not doing anything. The harder you argue for
your limitations, the more limitations you will have. Do it NOW!
What are the benefits of waiting? How much better will you be if you don’t start? There
is nothing difficult about any of this so there is no conceivable excuse not to do it unless
you simply don’t want to get better. If this is the case; again, please give this book to
someone smarter than you are.
What About My Weight?
Do you really care what you weigh? If you weighed 400 pounds and looked like an
Olympic swimmer or a super model, would you care about the weight? It’s how you look
and feel that matters. One of the continual complaints I heard in my fitness center was
that people starting training would actually gain weight. This was because they were
developing muscle tissue and muscle weighs more than fat. The best way to check your
progress is to take honest measurements of your body and then see what is growing and
what is shrinking.
If you are overweight, the eventual goal will be to reduce, but try not to obsess about it.
You didn’t get that way overnight or even in a month or two. Don’t expect to correct it
that quickly, either.
The Cruel Truth About Fat
It may not be what you want to hear, but you need to learn this. By the time you are 3 or
4 years old, your body has developed all of the fat cells it will ever have. Partly, this is
due to genetics and partly to how you are fed when very young. Fat babies and children
may have weight problems all of their lives. There can also be other effects such as early
onset of puberty*. Fat cells can grow larger or smaller, but they are always there. They
may not become evident until after age 40, but are like a little fat bomb ticking away.
* Journal Pediatric, Feb 2007
So is there nothing you can do if you have a lot of fat cells? Are you doomed to be
overweight no matter what you do? Fortunately, the answer is a resounding NO! Weight
loss is a very simple mathematical problem. If you take in more calories than you burn,
you will gain weight. Your body is programmed to store the excess as fat against a
possible famine. For most of us, that famine never arrives before heart disease, diabetes,
strokes, and organ failure kill us.
One of the unfortunate facts about fat is that we tend to put it on in certain areas first.
But when we take it off, it comes off more or less evenly over the entire body. That’s
why it seems to be “first on, last off.” That’s also why “spot reducing” is a fraud.
Page 2 of 32 Fitness for free

If you consume fewer calories than you use, your body is again programmed to make up
the difference by converting your fats to fuel and burning that. You can see that this is
not complicated. Eat less, move more, and everything gets better. Eat more, move less,
you die sooner and need a larger coffin. That may sound harsh, but would you rather
have facts or fantasies? Very few people have “glandular problems” other than salivary
glands. If someone has a true medical condition making them overweight, they should be
under close medical care in the first place.
Speaking of that, the usual disclaimers apply here about starting any exercise program.
Consult a physician to be certain you have no heart or other condition that would prevent
you from performing mild exercise for 20 minutes a day. Because many people are put
on similar programs after heart attacks and strokes; very few will not be able to do this.
In fact, the main reason for not doing anything is many people simply don’t care enough
to be bothered. Excuses are easier than effort.
Diets Do Not Work

Read the topic header several times. Diets do not work. None of them work, ever.
There is one simple reason. Do you want to live on watercress and toothpicks the rest of
your life? Me neither, so forget about whatever diet plan you were contemplating. You
may lose weight, often dramatically. But when you return to your normal eating habits,
and you will, the weight comes back. The following articles confirm that diets can even
be counter-productive and dangerous to your health.
Many Dieters 'Finish Up Heavier' *

Dieting is unlikely to lead to long-term
weight loss and may put a person's health
at risk, a study says.
US researchers found people typically lose
between 5% and 10% of their weight during
the first six months of a diet.
But the review of 31 previous studies, by Many dieters put on more
the University of California, said within weight than they lose.
five years, up to two-thirds put more
weight on than they had lost.
Losing and gaining weight is linked to heart disease and
stroke, the American Psychologist journal reported.
“Keeping weight off is a life-long challenge.” Dr Ian
Campbell, of Weight Concern
Lead researcher Traci Mann said: “We found that the majority
of people regained all the weight, plus more.”
“Diets do not lead to sustained weight loss or health benefits
for the majority of people. We concluded most of them would
have been better off not going on the diet at all.”
“Their weight would have been pretty much the same, and their bodies would
not suffer the wear and tear of losing weight and gaining it all back.”
Freedom, if it means anything at all, is the liberty to tell others what they do not want to hear.
Fitness for Free Page 3 of 30

And she added some diet studies relied on participants to
report their weight rather than having it measured by an
impartial source while others had low follow-up rates which
made their results unrepresentative.
Diets
She said this might make diets seem more effective than they
really were as those who gained weight might be less likely to
take part in the follow-ups.
In one study, 50% of dieters weighed more than 4.99kg (11 lbs)
over their starting weight five years after the diet.
The study did not name any diets in particular, but looked at
a broad spectrum of approaches.
Professor Mann said in her opinion eating in moderation was a
good idea for everybody as was regular exercise.
Dr Ian Campbell, medical director of Weight Concern, said too
many people approached dieting as a short-term measure.
“Keeping weight off is a life-long challenge. It is just like
heart disease or mental health problems, if you stop taking
your medicine you can get worse.”
“People who are overweight often don't have a balanced
lifestyle and after losing weight too many stop keeping active
or eating healthily.”
* http://news.bbc.co.uk/2/hi/health/6540493.stm 10 Apr 2007
Eat To Live: Yo-Yo Dieting a Health Gamble
Published: April 11, 2007 at 1:11 AM
By JULIA WATSON UPI Food Writer
WASHINGTON, April 11, 2007 (UPI) -- How many of us who are
overweight or just looking to fit into some favorite clothes
have endured a miserable diet only to find, several months
later, that we are heavier than we were when we began?
Inside of five years, two-thirds of dieters will gain back
more weight than they had carried when they started dieting, a
University of California review of 31 studies found. The diets
initially worked: In the first six months of a long-term
regimen, the average person will generally lose somewhere
between 5 percent and 10 percent of his or her weight.
But such yo-yo dieting can do damage to your health, experts
say. The study in American Psychologist has linked this
behavior to heart disease and stroke, brought on by the stress
dieting this way can cause to the body.
In one of the studies the researchers reviewed, half of the
dieters had put back more than 11 pounds on top of their
original pre-diet weight five years after completing a
regimen.
It just confirms further the best way to keep a good weight is
to eat moderate amounts of fresh foods, avoiding processed and

ready meals as much as possible and exercise regularly. But
that seems to be our least favorite advice.
No particular diets are mentioned in the research. But you may
remember the "grapefruit diet," when people believed eating
the citrus fruit before meals would somehow burn up your fat.
Another study published this week reveals the serious benefit
of grapefruit and other fruits and vegetables high in vitamin
C may be nullified by fat in the stomach.
Vitamin C, an antioxidant, is valuable for good general
health. But it is also thought to have an effect in preventing
stomach cancer.
The nitrate in our saliva and our diet may be responsible for
activating gastric cancer. Apparently, Vitamin C (also known
as ascorbic acid) can render benign the cancer-causing
compounds that are produced when food and saliva get churned
up with stomach acid.
Not, however, if there is a lot of fat in the stomach,
researchers at the University of Glasgow said.
People regularly eating fatty meals not only gain weight, but
they are having an effect upon the environment inside their
stomachs.
Again, the message is, eat plenty of fruits and vegetables --
the prime source for vitamin C -- exercise well and keep off
fatty foods.
Exercise Alone Does Not Work!

Another sad fact is that no amount of exercise by itself will make you lose weight. If you
spend hours a day exercising, you will become more fit. But you will not lose weight if
you continue to consume more calories than you burn. So you must adjust your eating
habits to match your activity level. If you burn 10,000 calories a day, but eat 12,000
calories, you will continue to gain weight. It's that easy, it doesn't even require long
division, does it? Fortunately, this plan shows you how to make this adjustment, easily
and painlessly without resorting to special foods or trick diets.
Nothing is so perfect that someone, somewhere, won’t hate it.

So What Can I Do?
The solution is to change how much you eat. This is not to say that healthy eating habits
should be ignored. But remember what was said before. “Eat less, move more, and
everything gets better.” So how do you do this? Very easily; simply by outsmarting your
food. A truism among entertainers for centuries has been “Always leave them wanting
more.” Apply this same principle to eating. It is not necessary or desirable to eat until
you are satiated. Start by taking a little less food on your plate than you normally would.
If you finish your meal thinking “I could stand to have a little more,” you’re on the right
track. With time, you will become used to the smaller amount and you can reduce your
intake a little more. Gradually, you will be eating the proper amount for yourself.
Eating Less, Little Exercise Can Work*
BIRMINGHAM, Ala., May. 11 (UPI) -- University of Alabama
researchers found reducing calories is an effective way to keep
weight off, especially if it is difficult to find time to exercise.
In the study, published in the May issue of Obesity, the
researchers report that 80 percent of EatRight participants -- a
University of Alabama at Birmingham program to lose weight --
maintain their weight loss after two years. Most do it primarily by
sticking to a low-calorie, low-energy-density diet, according to
Tiffany Cox, program coordinator for the EatRight follow-up study.
Researchers followed 89 former EatRight participants for two years.
The 80 percent who had successfully maintained their weight loss
consumed fewer calories than those who gained weight and tended to
eat a diet consisting of low-energy-density foods, such as fruits,
vegetables and whole grains. A low-energy-density diet means an
individual can eat more yet take in fewer calories than with high-
energy-density foods, according to Cox.
"This calorie control led to successful weight maintenance despite
the fact that these individuals did not meet recommended exercise
levels," Dr. Jamy Ard, director of EatRight Weight Management
Services, said in a statement.
* www.upi.com/Consumer_Health_Daily/Briefing/2007/05/11/
Make no exceptions to this. No, “It’s the holidays” or “just this once”. People that urge
you to eat extra food are not helping. A polite but firm, “No thank you,” is all that is
needed. If someone is so rude as to actually place food on your plate without your
permission, you are entitled to throw it on the floor. In their face is justified, but that
could result in assault charges.
Taking this approach means you can eat some of everything you like. This doesn’t mean
that you should exist on steaks and cakes. A rational, healthy diet includes fresh fruits
and vegetables in a greater proportion than meats. The human body has a digestive
system more like that of the omnivorous pig than that of the great apes or other members
of the primate family. None of these are strict vegetarians in any case. It is a fact that
they do not eat very much meat because they are not equipped to get it. Humans evolved
in much the same manner but have been more successful as hunters. Even so, most
people did not eat as much meat, especially red meat, as the average person does today.
Fish and poultry were a much more common item because they were easier to obtain. If
you had to catch and kill your own food, would you rather tackle a cow or a carp?

Vegetarians often do very well but they are careful to include proper items in their diet to
ensure that they receive all the nutrition they need. This obviously works for some but
requires more thought, effort, and trouble than most people want to expend. Nor do most
care to give up a nice steak or pork chop now and then. You don’t have to do that; just
don’t make them the center of every meal. Far less self-discipline is required to think “I
won’t eat this right now,” than to decide, “I’ll never eat this again.” It also makes the
steak that much better when you do have one, even if it is a small one.
This has been said in many diet plans, but it is so important it’s worth repeating here.
You are eating less, so eat more slowly, take smaller bites, chew thoroughly, andenjoy
what you eat. Isn’t that better than living on grapefruit the rest of your life? Be happy,
eat well, and love it. Most people can live with that, so can you.
Cut back on sugars. Diet sodas are really very good and, after you drink them for a short
time; sugared drinks do not taste right. Similarly, diebetic (non- or low-sugared) foods
are nearly indistinguishable from other cakes, candies, and desserts. Remember, refined
sugar is simply empty calories that do your body no good at all. Forget about the “quick
energy” hype. Your body cannot use refined sugar but must convert it to natural sugars.
It first must become fat. Is this what you want?
But I Get Hungry!
Hunger is a natural reaction of your body to signal an empty stomach. That doesn’t mean
the signal has to be obeyed immediately. Think of it like this. It’s a sign of success. If
you feel a little bit hungry between meals, it means your plan of eating less is working.
You can quiet that signal by drinking some water or juice. Many people do not drink
enough water in a day anyway, so here’s a chance to fill two gaps at the same time.
Another great natural snack is a few seedless grapes. A few means six, not sixty. Those
are quick, delicious, and no trouble to prepare. In hot weather, you can freeze them to
make a cool snack. It’s almost like grape sherbet without the mixing and mess.
Cheating on your eating plan with snacks is easy and comforting to do. As long as food
is in the reward category for you, cutting back will be very difficult. It is also guaranteed
to cause your plan to fail. Be honest with yourself. Think about everything you want to
eat and consider whether it is helping or hurting your plan.
Vitamins and Supplements
No amounts of vitamins are a substitute for a balanced diet. In fact, some recent research
has shown that an excess of some vitamins may even be bad for you*. For certain, taking
a lot of vitamins will ensure that you have very expensive urine. Your body tends to
excrete the excess. A single multivitamin a day will do you no harm, but more than that
is a waste. Eat right, exercise, and stop obsessing about vitamins and other supplements.
* Copenhagen University research published in the Journal of the American Medical Association. Feb, 07

Research On Negative Supplement Effects
NEW BRUNSWICK, N.J., April 26 (UPI) -- Researchers at Rutgers
University in New Jersey announced that they believe drinking
tea could have dangerous side effects.
They reported that intestinal toxicity, chromosome damage and
fetal leukemia are among the potential and very dangerous side
effects that could be caused by dietary phytochemicals, which
are compounds in plant-derived foods that have biological
activity in the body, naturally occurring in tea and other foods
cited for their potential cancer and disease fighting ability,
The Washington Times reported Thursday.
"Whereas diet-derived compounds are generally regarded as safe

based on their long history of use in the diet or as traditional
medicines, it is becoming increasingly apparent that these
compounds could have deleterious effect," said Joshua Lambert,
lead author of the study and a chemist at the university.
He said that it is possible to overdose on the compounds, mostly

through concentrates and supplements that claim to have healing
or weight-loss powers.
www.upi.com/NewsTrack/Science/2007/04/26/
Other Health Tips

Number one is Do Not Smoke. This is the greatest health hazard to the greatest number
of people that has ever existed; more than AIDS, cancer, and the black plague combined.
Think about the statistics on people who die every year of smoking-related causes in the
USA alone. It is amazing that anyone would ever start smoking or to tolerate anyone
smoking in their presence. Bluntly speaking, smoking around an adult who objects is
assault and should be treated as such. Smoking around children is child abuse. They
cannot make the adult stop or usually even get away from it. Nor are they generally
aware of the damage being done to their developing bodies.
Am I a fanatic about not smoking? Obviously I am and for good reason. Ask any doctor
or perhaps the Surgeon General of the United States. It would be impossible to introduce
tobacco into the market today. The environmental impact alone would prevent it. That’s
before it had to clear the Food and Drug Administration and local health agencies.
Alcohol
A single drink will not do serious harm to you. If you have the body mass to handle it,
not even two drinks. More than that, you are not savoring the drink but only drinking to
“get a buzz on.” If you have so much intelligence that you can afford to give a lot of it
away, maybe this will be fine for you. If you think you have to be drunk to have a good
time, you need to learn a few things about enjoying yourself. You also care very little
about your body or what happens to you. “I was drunk and didn’t know what I was
doing” is not an excuse; it is an admission of guilt.

Drugs
Why do you think it’s called “dope”; because it makes you smarter, faster, and stronger?
If you look at the wealthy, famous, and powerful people that have destroyed their lives
with drugs, what makes you think you can do better? Like tobacco, how can anyone be
induced to try it even once? For certain, anyone that does try to get you to take drugs is
not your friend and does not have your welfare in mind. No recreational drug will
contribute one bit to your health. It’s true that some will eventually make you thin
because you are too high to eat. The concentration camp look isn’t really attractive or
healthy. People that do drugs are not cool or chic. They’re dopes. Don’t join them.
Other Food Baddies
There really aren’t that many. Saturated fats you say? Like cholesterol, your body
actually needs some of these and manufactures them. But, like most other things, you
can have too much. Almost every food item that is a “problem” is like that. Some is OK,
even healthy. Too much can be deadly. You can die from drinking too much water. The
real problem is one of balance and degree. If you have too much of anything, you are
going to suffer for it. Think about what’s good for you and act accordingly. This is
called “enlightened self-interest” and a rational way to live. If it is ultimately going to
shorten your life or reduce your freedom, that is irrational behavior and bad for you.
When you think about it, this applies equally to eating salt and robbing banks.
Other Things to Avoid

The skin is the body’s largest organ. Most substances that are placed on the skin will, at
least in part, be absorbed into your body. This means that common items you may be
using can also have long-term negative effects. One example is deodorant. Some
commercial products are made with aluminum salts or other aluminum compounds.
Studies have shown that long-term exposure to aluminum can contribute to Alzheimer’s
disease*. This does require continued exposure over time, but that’s what we could be
doing with some products or even aluminum cookware.
* http://www.laleva.cc/environment/aluminium_alzheimer2.html Melvyn R. Werbach, M.D
In fact, you really don’t need commercial deodorants at all. A piece of damp bar soap or
a dab of liquid soap rubbed over your armpits after your shower works at least as well as
any commercial product I have ever used. Not only is it unlikely to contain any harmful
chemicals, it is a lot cheaper, too.
At one time, tomatoes were thought to be poisonous. One theory is that, in earlier days,
most people ate from plates made of pewter. A component of pewter is lead. The acid in
tomatoes would leach the lead from the plates and people would consume the lead.
Perhaps they were astute enough to make a long-term connection between eating
tomatoes and developing symptoms of lead poisoning. This could be an apocryphal story
as the symptoms would take a long time to develop. As with smoking, few people can
make even a deadly connection if they don’t die within minutes.
Don’t believe everything you know.

The point is that we should read the labels on all products and act accordingly. This is
especially true if it is anything we eat or put on our bodies. Another example is shampoo
containing coal-tar products. While these have proven effective against some scalp
disorders, they have also been shown to be dangerous with continued exposure*. In
California, these products are heavily regulated but they are available in many other
states and countries.
* As of January 2002, California requires OTC coal tar shampoos, lotions and creams that contain
more than 0.5% coal tar to be labeled with cancer warnings. Some companies have stopped
selling their products in California or replaced coal tar with another active ingredient. The U.S.
Food and Drug Administration (FDA) maintains that OTC products with coal tar concentrations
between 0.5% and 5% are safe and effective for psoriasis and that no scientific evidence
suggests that the coal tar in OTC products is carcinogenic.
Studies show some chemicals in coal tar may cause cancer, but only in very high concentrations,
such as in coal tar used in industrial paving. Anyone using tar regularly should be aware of the
signs of skin cancer and have a dermatologist recommend a skin cancer checkup schedule.
http://www.psoriasis.org/treatment/psoriasis/topicals/tar.php National Psoriasis Foundation
As mentioned above, anything put on the skin can be absorbed into the body. One test
could be, “Would I eat this?” Never mind the taste; read the label. Would you eat it even
if it didn’t taste terrible? This is not a plea to use and eat only natural products because,
for many, that just isn’t practical. Try to eat mostly fresh foods and wash them carefully
to remove any surface pesticides or chemicals. In many areas, totally organic foods are
not common and tend to be more expensive, too.
Microwave Safe?
A common practice is to heat food in plastic “microwave safe” containers. What this
means is that the containers will not melt in the microwave. It does not mean that the
heat will not cause the plastic to outgas potentially harmful chemicals. Very recently, it
has been shown that these gases can include bisphenol-A, or BPA. This is a synthetic
compound commonly used in the manufacture of consumer plastics. It has been shown
that BPA may genetically reprogram the metabolism of mice. Prenatal exposure to BPA
can cause mice to grow abnormally obese after birth*. None of this is absolute proof that
this can affect people; but glass containers are much safer and easier to clean. It’s your
body, your choice.
* http://www.ehponline.org/members/2005/7713/7713.html Environmental Health Perspectives
What Kind of Exercise?

If you’re reading this, you have probably thought about different routines and even tried
some. Obviously, none of them worked for very long or maybe not at all so now you’re
here, looking for an easy solution. This is easy, but does require that you actually do it.
I owned and operated a Martial Arts and Nautilus™ fitness center for years. One of the
truisms of that business is that people often will not stay with either one. Both are great
exercise programs and can produce benefits far beyond what most would expect. The
problem with them is that they require more time, dedication, and determination than
most people can give them. Even with a high retention rate in both programs, perhaps
40% of new members disappeared after a few weeks or months.

What most people need is a program that is easy to follow, requires no special equipment,
not even clothes, no meetings or facilities to attend, and doesn’t require changes in
lifestyle beyond the minimum. This is your lucky day. That’s exactly what you’ll find
here. There’s nothing to buy, no clothes, memberships, equipment, special food, nothing.
Is this something you can live with?
How Much Is Needed?
For people who are doing little or no exercise, what’s required is very easy to do. Twenty
minutes of light aerobic exercise a day is enough to make dramatic changes in fitness for
many people. Combine this with a change in eating habits and it can change your
appearance, your attitude, and energy levels, too. The key to being healthy and fit at any
age is to exercise the heart and lungs. That’s what this will do.
In the fitness center people would sometimes tell me they were too tired after work to
come to martial arts class. I’d tell them to do 50 jumping jacks then come to class. A
minute of light exercise and they would feel energized and arrive ready to kick and punch
their hearts out. You will find the same applies here. After your 20 minutes of light
aerobic exercise, you will feel better and be ready for work, play, or “socializing.”
The hardest part of any program is getting started. But after two or three weeks of feeling
better, you will look forward to doing this program and won’t feel right each day until
you do it. Because all of it only takes about 30 minutes, start to finish, it doesn’t totally
disrupt your day. Don’t forget the best part; it’s free!
Even light exercise aids health *
* http://news.bbc.co.uk/2/hi/health/6944591.stm 13 Aug 07
Even low levels of weekly exercise could help reduce
blood pressure and improve fitness, scientists say.
Experts have said walking for half an hour, five days a
week, is the minimum required to achieve health benefits.
But a Journal of Epidemiology and Community Health
report from Ireland found walking on just three days a week
gave similar benefits.
The finding could encourage those with sedentary Exercising on just three days a
lifestyles to take up exercise gradually, the authors say. week could have health benefit s
This could be helpful as few people currently meet the
minimum recommendations for exercise, with many saying they do not have enough time.
Blood pressure drops
The study, led by researchers at Queen's University, Belfast, looked at 106 healthy but
sedentary civil servants aged between 40 and 61.
The participants took part in a 12 week exercise program - some were assigned to do 30
minutes of brisk walking five days a week, others did it three days a week, and the rest did
not change their lifestyles.
In all, 93 people completed the study and their blood pressure, weight and hip
circumferences, and other indicators of fitness were all measured before and after the 12-
week program.

There were no changes in the non-walking group, but in both walking groups there was a
significant drop in blood pressure and waist and hip measurements.
This could reduce the risk of having a heart attack or stroke. All walkers also had improved
overall fitness.
Five days minimum
The authors said such changes were enough to make a
difference to an individual's risk of dying from cardiovascular
disease.
And they concluded: "The results may encourage people who
feel they do not have time to exercise on five days each week to
consider finding time to commit to a lower weekly target of
exercise."
Dr Mark Tully, lead author of the research at Queen's University,
Belfast said exercising five days a week should still be the goal,
as it had greater positive effects on blood pressure. Blood pressure could be lowered
But he said: "To get to that goal the first hurdle could be to by even light exercise
exercise three days a week - it's a more achievable target to
build up from. "And people would still be getting benefits."
He said more research is needed to assess the long-term effects of these levels of exercise.
Ellen Mason, a cardiac nurse for the British Heart Doing any physical activity is better than
Foundation, said the study was a reminder that blood doing none. Ellen Mason, cardiac nurse
pressure could be reduced even through simple
activities, such as brisk walking.
She said: "As this study suggests, the best results can be achieved by exercising 30 minutes
a day, five times a week.
"Benefits can be had from exercising three times a week.
"Doing any physical activity is better than doing none."
And Ken Fox, professor of health and exercise sciences at the University of Bristol, said it
was "good news" that exercising three days a week had health benefits, but that exercising
five days would still be better.
He said: "The message is to exercise five times a week, so you're doing something most
days. It would be a mistake to change the recommendations from one study."
But I Have….*
* (Insert real or imagined problem here)
There are very few disabilities that can prevent anyone from eating right and starting a
mild exercise program. Excuses are always easier than action, but they are just that –
excuses for not doing what you know you should. If it’s raining, carry an umbrella. If
it’s cold, wear a coat. If it’s hot, go naked. (just kidding).
Many people will have to start very slowly and with an easier program. But where will
you be in six months or a year if you don’t start? Still whining about your weight and
health? Start doing something for yourself. After all, if you don’t deserve it, who does?
If you don’t do it, who will?

The Program
Take a brisk 20 minute walk each day. When you walk, move right along and don’t stop
any more than absolutely necessary. Because you won’t be running or working really
hard, even a 30-second stop will break your aerobic exercise and allow your heart rate
and breathing to slow. What you want is to keep them at an elevated level for 20
minutes. How elevated? You should be able to carry on a conversation while walking
without panting for breath.
If you have to stop for lights or traffic, jog lightly or walk up and down while you wait.
As your fitness level increases, you might want to increase your speed until you are
breathing a little harder and deeper, but this is enough to start. You will find as you
continue this program that you can walk faster and still not be breathing very hard. This
means it’s working. Soon, you will wonder how you ever lived without this.
Something that you will probably notice is that progress is not a steady thing. You may
go a couple of weeks with no significant change. Then, there may be a sudden leap
forward, then slow or no improvement for a week or so; then another jump. This is
normal, don’t let it discourage you.
Should you walk longer as you improve? Not really. You can walk faster and maybe add
some hills into your route, but the 20-minute duration is all that’s needed. Keep in mind
the goal is to raise your heart rate and breathing for the duration. If you have the time
and inclination, longer walks are good, but not really necessary.
Unless it is rather cool, when you finish, you should have worked up a light sweat. If you
are panting and exhausted, you should slow down a little. A quick lukewarm shower
after walking makes you feel invigorated and ready for work, play, or whatever. Cold
water could cause those warm muscles to tighten and cramp.
How to Walk
You might think most adults would have mastered walking, but not always. Even young
people often walk in a hunched-over posture like very old, infirm people. This constricts
the heart and lungs; the very organs you want to improve.
Walk erect with your head up and your shoulders back. Imagine there is a string attached
to the center of your chest and someone is pulling you along with it. This not only gives
your heart and lungs room to work, it improves your body tone and is easier on your
back. If you have hip or knee problems, it can reduce the load on both.
Another benefit of this posture is that you do not look like a victim. People in self-
defense classes are taught to look alert and confident. Muggers like easy victims, not
someone that is obviously aware and alert. In addition, you have a better view of the
scenery around you. Stand tall, smile, and step out into a healthier life.

But My Legs Hurt
Mostly your legs will start to hurt from the unaccustomed exercise. You may need to
slow down a little when you walk. When you finish, your legs should feel a little tired,
but not in real pain. As your legs become better conditioned, you will be able to walk
faster without fatigue.
When people walk, they sometimes will start to tense their leg muscles. They do this
unconsciously, but slightly tense the muscles as they walk. This will make them feel
tired. Slow down a little and relax your legs. Soon, you will be in the practice of
walking with the muscles relaxed and will be back up to speed and more.
Why Does This Work?
Remember what was said before, when you elevate your breathing, heart rate and
metabolism for twenty minutes or more, they stay elevated for up to 40 minutes after the
exercise stops. This means you will continue to burn calories at an elevated rate for that
time. It also means your body will be improving its tone and fitness far beyond the actual
exercise period. This is something that makes any exercise program very effective. The
thing to remember is; you have to do it, not just think about it.
Breathing
Everyone has seen even professional athletes try to breathe hard by standing bent over
with their hands on their knees. This constricts the space their lungs have to work in; the
opposite of what they need. Stand up straight, perhaps with your hands on your hips to
give your lungs room. To get the most from every breath, inhale deeply and push your
stomach out to allow air to reach the bottom of your lungs where it isn’t often seen. At
first, this may feel odd, but reassure your lungs that it’s only air and they will get used to
it and may even like it. With the lower lungs full, your chest will expand for more air.
Breathe deeply but not too fast. Your lungs need a little time to extract oxygen and
release carbon dioxide, so try not to rush them. This allows the maximum intake of
oxygen. If you’re an athlete, it might demoralize your opponent because you don’t look
tired while they may be gasping for air.
I Can’t Do That Much
Depending on your age and current physical condition, even 20 minutes might be more
than you can do. So what? Start with less and work up to it. If you can only do a few
minutes at first, this is not a problem. Do what you can and try to add a little to it each
day or even each week. Remember, you didn’t get this way in a week, so don’t be
discouraged if it takes a while to correct it. The important thing is to start.
In my martial arts school there was a young woman who could not do any push-ups. She
couldn’t even stay in the up position. As soon as she would bend her elbows, she would
fall to the floor. She had to start with me holding her belt and taking some of her weight
as she lowered herself and pushed back up. Eventually, she could do one push-up by
herself. From there, she worked her way up to ten push-ups. This was a terrific
accomplishment for someone that couldn’t do any to start with. So keep your own fitness
levels in perspective. Anyone can improve and that’s the goal.

What Equipment Do I Need?
Good news, you don’t need a thing. Expensive work-out clothes or special anything is
not needed at all. Yes, comfortable shoes are nice, but walking shoes made of unborn
Gila Monster hide or whatever are not a requirement. I have been walking
for years in a pair of inexpensive court shoes bought at a discount store.
I’ve repaired the soles several times, but they are comfortable, durable,
and cheap. If it makes you inspired or otherwise feel better to have a
special “exercise outfit” then why not? It’s just not necessary. A “5-S”
outfit works for most. (Shoes, socks, shorts, shirt, sunscreen)
Cheap trainers still protect feet *
Expensive trainers do not protect runners' feet better
than cheaper ones, according to a study published in the British
Journal of Sports Medicine.
Dundee University researchers asked
participants to test three pairs -
costing £40 to £45, £60 to £65, and £70
to £75 - made by different brands.
Electronic tests on eight areas of the
sole as they walked and ran found no
major differences in cushioning impact.
Impact was sometimes cushioned better in
cheaper trainers, the study found.
That findings were reached after injury- In some cases, impact
causing plantar pressure - the force was cushioned better in
produced by the sole hitting the ground cheaper trainers
- was recorded as study participants
used a treadmill.
The university's Professor Rami Aboud said: "We have found that
neither pressure nor comfort are related to the cost of the shoes.
"It appears to be the perception of the customer that if you pay
more you are going to get a better product.
"Our study has showed that is not the case."
 http://news.bbc.co.uk/2/hi/health/7038884.stm 14 Oct 2007
This is the basic program. Combined with rational eating, it will help most people
improve their fitness level, appearance, and attitude. Nothing more is required. If this is
enough for you, you may stop reading here. Otherwise, continue with the next page.

If You Want More…
One of the things that commonly happens when people start to become fit is they would
like even more. There’s nothing wrong with that. Having a conditioned, toned body is
one of life’s great pleasures with ample rewards. As we’ve seen, it doesn’t cost a lot in
terms of time and money so it’s something anyone of any age can have.
While the basic 20-minute walk each day will keep you in reasonable condition and
feeling well, it is not unusual to consider, “How much better can I be?” The answer for
anyone is, “A lot better than you think.” You can also do it without taking a lot of time
out of your day to exercise.
For example, how much time do you spend watching TV? Probably more than you want
to admit, right? No one is going to ask you to cut back on that. But consider this, how
much of that time is commercials? Do you watch every commercial or do you let your
attention wander? How about instead of going to the kitchen for a snack, what if you
spent a minute of the commercial time doing some simple exercise? In one minute, you
can do some push-ups sit-ups, or squats; all great exercises. Then get back in your easy
chair and continue watching your program. Time taken away from entertainment is zero.
You can also find little exercise intervals that do add up after a while. For example,
instead of taking elevators, walk up or down a flight or two of stairs. Don’t drive around
for ten minutes looking for a parking place right next to where you’re going, walk that
extra hundred feet or block. That will be faster and better for you. By looking for little
things that provide more exercise, you can improve your body without dedicating hours a
day to it. Fitness is a lifestyle, not a project. Let’s look at some exercise facts.
Strength Exercises
Up until now, we have been talking about basic toning and aerobic exercise. Now, we
want to improve muscle strength. To understand how to most effectively do this, you
need to know a few things about how your muscles work and grow.
When you flex a muscle and cause it to contract, this is the positive movement. When
you allow it to relax and extend, this is the negative movement. Muscles are much
stronger in the negative motion than in the positive. Imagine you were carrying an
armload of logs for a fireplace. You could have someone stack more wood in your arms
than you could pick up. You could still carry them and put them down. This is because
the more powerful negative motion is being used in both cases.
For this reason, to give a muscle maximum exercise, it must work harder in the negative,
relaxing, motion than in the positive. One way to do this is to buy special (expensive)
equipment that can vary the resistance while moving in the negative direction. An easier,
cheaper way is to make the negative movement longer than the positive. For example,
contracting the muscle (positive motion) for one or two seconds and relaxing it (negative
motion) for two or four seconds.
This is why in our first example, the push-up, you should take twice as long to lower
yourself as to push back up. The same applies in the sit-up and most other exercises.

Yes, it’s true you will not be able to do as many repetitions this way but are you working
to have a number to brag about or to improve your body?
Each time you use a muscle, only a portion of the fibers are used. They must then rest for
a short period before they can be used again. Other fibers take turns doing the work
while the first ones rest. The harder and longer you work those fibers, the longer the rest
periods become. Finally, there are not enough fibers out of resting phase available to do
the work. This is called muscle failure. Normally, people never exercise this hard. Most
people will stop when the muscle begins to burn and feel tired. But for maximum results
in minimum time, working to muscle failure is the method to use.
When you exercise muscles really hard, some of the fibers are actually slightly damaged.
Some byproducts of the exercise are chemicals called myosin, creatine, and lactic acid.
These make the muscle tired and perhaps feel sore a day or so later. They are also a
signal to your body that hard work is being performed and more strength (muscle tissue)
is needed in this area. Some people take supplements of these to accelerate this process.
The effectiveness of these is somewhat in doubt, though. You won’t need them.
Unlike the basic walking program, some fibers are damaged, so give your body a chance
to recuperate. Take a day or two off from heavy exercise once a week or so. Too much
exercise without rest lowers your resistance to disease. This is one reason many health
clubs put people on a three-times a week schedule. They have your well-being in mind.
Can you develop muscle without working to this level? Yes, you can. But it will take
longer and not yield the same results. That’s the reason body builders work out so hard
and for so long. They are looking for maximum results.
Won’t I Become “Muscle Bound”?
Not a chance. First of all, there is no such thing as “muscle bound”. It is true that some
very muscular people lack flexibility, but that is only because they have neglected
stretching exercises as part of their development. In reality, very muscular people are
more a product of genetics than exercise. A rigorous routine can improve what nature
gave you but it cannot change an ectomorph (a thin and rangy person) into a mesomorph
(a muscular, bulky person) any more than kittens born in the oven become muffins.
An ectomorph can become surprisingly strong, though. They may not look like a body
builder, but they can become very strong because of increased muscle density. I have
never been outstandingly muscular, but when operating my health club, I could
outperform 90% of the members on most of the weight-training machines. I was over 40
at the time, too. Partly, this was because I trained more and harder than most.
Won’t Those Muscles Turn To Fat If I Stop?
Muscle is muscle and fat is fat. One cannot turn into the other. The reason people gain
weight when they discontinue heavy exercise is that they continue to eat as though they
were burning four or five thousand calories a day. Because they are now taking in more
calories than they are consuming, they now are on the wrong end of the equation.

How to Exercise
There is a right way to exercise to get the maximum benefit in the minimum time. If
someone has been doing very little or nothing, almost anything they do will benefit them.
To do something is always better than doing nothing. Having said that, below are some
tips on how to get the most out of any exercise and do it without injuring yourself. This
is very important because, when you are injured, you can’t do exercises or much of
anything else. These tips apply to all exercises, either calisthenics or weight training.
How Many Sets Should I Do?
This is an easy number to remember; one. That’s right, just one set. If you perform an
exercise correctly, you won’t be able to do a second set. Because done properly; exercise
should go until muscle failure, as described above. Yes, I know that most health clubs
teach multiple sets. One reason is tradition. Another reason is that they know most
people would never work hard enough to reach muscle failure. Also, being able to do a
lot of repetitions in sets gives people a sense of progress so they feel they are getting their
money’s worth. I’m not charging you each month so I can tell you how to get the most
out of your time without worrying about making you feel good about the money.
How Many Repetitions Should I Do?
As said above, try to work to muscle failure. When you gain strength, you will find you
are doing so many repetitions that it takes too long and is boring. What calisthenics are
interesting and fun? You do them to improve your health and strength, not for fun. Why
do you think many health clubs have TV’s, music, and other distractions around? They
give people something to see and think about while they exercise.
As a general rule, if you can do more than about twenty repetitions of an upper body
exercise or thirty for the lower body (legs and hips) you can add weight for more
resistance. Using even a five-pound weight can make a large difference in many cases.
No, you don’t have to buy a weight set. Five pounds of feathers works as well as five
pounds of iron. They take up more space, but you can use them as a pillow to relax on
afterwards. Try that with a barbell! You can use the feathers, books, rocks, a bag of
water, it doesn’t matter. Weight is weight. You want to impress others with your fitness,
not fancy equipment.
Breathing for Power
In all strength exercises, proper breathing is important. Inhale on the negative portion
and exhale on the positive part. In fact, a forceful exhale is beneficial when the exertion
becomes difficult. One of the reasons martial artists yell during many techniques is to
exhale sharply helps their focus and power. It can startle their opponent, too.
Don’t Strain Yourself
Every exercise should start and end gently. Very fast, jerky motions do not improve the
exercise and can cause serious injury. Rapid acceleration and deceleration at the
beginning or end of an exercise motion can place huge inertial loads on the tendons and
muscles. A torn or even strained muscle or tendon will be very painful and halt any
exercise program for weeks or months. Keep everything under control and try to be a bit
graceful in your workout. Think of is as a dance of health.

The Push-Up
There are so many ways to do this favorite of drill instructors that an entire book could be
on just push-ups. Why not? There was a book on training your pet rock, so one on push-
ups makes even more sense. But for now, we’ll look at a couple of basic methods.
The most popular, and easiest, is the standard, palms flat on the floor, down and up
method. Even this is often performed incorrectly. Too many people do “wiggles” instead
of full-motion exercises. Their total movement is only a few inches. You can usually do
more repetitions this way, but we’re looking for results, not numbers.
Start with your back straight and your elbows locked. Lower yourself all the way to the
floor to the count of two or three. Then push up quickly until your elbows are straight.
Keep your back straight and imagine someone is lifting you by your belt. Without
pausing, slowly lower yourself again. Repeat until you cannot lower yourself without
collapsing like the young woman mentioned earlier. Don’t forget to exhale on the up, or
positive, motion.
If you are a woman, you may not do push-ups from your knees. That is sexist and
demeaning. “We know you’re just a poor, weak woman so you can do it this way and
pretend you’re as good as a man.” Nope, don’t accept that. You may have to cheat a
little at first, but you can do it!
Push-up Redeaux
This is performed the almost the same as the method outlined above. Instead of putting
your palms on the floor with your wrist bent, make fists and rest on the first two knuckles
of each hand. This is a martial arts push-up designed to strengthen the wrist and help
train students to keep their arm in the proper alignment for punching. That is, bone-end
to bone-end contact from the knuckles to the shoulder. You will find that this is much
more difficult, especially at first. Most people do these after they can do ten or fifteen of
the regular push-ups. For variety, turn your fists so the thumbs are to the inside instead of
to the front. This uses a slightly different muscle group.

Unless you are working on a carpeted floor, you’ll probably want to place a folded towel
under your hands when doing these. In fact, as we’ll see later, a folded towel is one of
the most useful pieces of exercise equipment you can have. Most of you probably
already have a towel so you don’t have to buy one. But if you do want a special exercise
towel, I have some for you at only $49.95, (+ S&H) personally autographed.
The Sit-Up
This is the exercise most often performed incorrectly. Most people either have their feet
held down by a partner or hook them under a piece of furniture. These are not good
because they allow you to use your quadriceps, the big muscle in the front of your thighs,
to assist in the sit-up. Yes, this does make it easier, but again, we’re after fitness, not
numbers. The sit-up machines you see advertised on TV are another way of making the
exercise easier by doing it improperly. Don’t waste your money on these.
Another thing too many people do is lace their fingers behind their neck. This has two
bad features. It permits you to use your arms and latisimus dorsai muscles to assist in the
sit-up. It also can strain the neck and back. What we want is to isolate the abdominais
rectus muscles so they do almost all of the work. Fortunately, this is easy to do with
some minor changes in technique.
Note: One thing sit ups will not do is to reduce your waist size very much. If you have
sagging muscles, you will see improvement from firming them. For fat reduction, you must
burn it off with exercise and changes in how much and what you eat.
If you are doing these on a hard surface, you will probably want to use that folded towel
to pad your hips and the base of your spine where they contact the floor.
Lie on your back with your knees bent at
about a 90° angle. Cross your arms over
your chest with your hands holding your
shoulders. Tuck your chin into your chest.
Rise to a position until your torso is at about
a 45° angle to the floor. If you feel the
effort on your abdominal muscles start to
lesson, you have gone just a little too far.
Then lower yourself until the small of your
back is almost touching the floor, but not
your shoulder blades. The idea is to always
have the abdominals in tension. They never get to rest.

Remember our lesson about positive and negative muscle motion. Take twice as long to
lower as to sit up. Repeat until you can’t do any more. What? You say you can’t do
any? This is not unusual. People that can do 20 or 30 using the cheating techniques
sometimes can’t do even one of these. The answer here is to cheat, too. Use one elbow
to help yourself up, then lower unassisted. The negative motion is the most important
anyway. Soon, you will be able to do both parts without cheating and then you will make
rapid progress.
Note: If you do these soon after you do push ups, you will not be able to do as many.
Properly done, push ups use the abdominal muscles to help hold your body straight. Both
exercises are good for your back as the abdominals also help to support the back.
As mentioned above, after you can do about 30 of these, add some weight. A couple of
pounds held against the chest under your arms will make an amazing difference. You can
also use an assistant to place a couple of fingertips on your shoulders and resist your
movement up and try to force you back on the way down. You will both be surprised at
how little force they have to exert to make it very difficult to do even one repetition. The
idea is to use just enough pressure to make it harder, not impossible.
Fitness Trivia: Tendons are tissues that attach muscle to bone. Ligaments are tissues that
connect bones to bones to hold joints together.
The Squat
Some call these “Deep Knee Bends”. They are good for the legs, improving balance, and
even posture. But they can also damage the tendons around the knee if done badly.
Keep your back straight and only squat far enough so that the knee is bent at about a 90°
angle. More than that and you are only bouncing on the tendons and ligaments around
the knee. This is not really good for them and, no matter what your age, you will pay for
that sooner or later. Again, inhale on the way down and exhale on the way up.

Jumping Jacks
These are not really a strength exercise but more of a “let’s get the blood pumping” thing.
They can contribute to agility, coordination, and overall fitness if done regularly and long
enough to exercise the heart and lungs. Mostly, you will want to use them when you just
don’t feel like going for your daily walk. You don’t have to do 50 as my martial arts
students were instructed. Ten or so will get you up and moving and ready to take that 20
minute hike. But if you want to do a lot more for the aerobic benefits, that’s good, too.
If you’re going to do these, you might as well make it worth your effort and get some
extra benefit from them. They won’t be any harder or take longer. They will just be a
little more complex and force you to think about what you’re doing. That’s not a bad
thing, is it?
Start standing up with your hands by your side. The first repetition, jump up and spread
your legs wide as you come down. At the same time, swing your arms over your head
until your hands cross. Jump a little again and bring your feet together and your hands to
your hips. Try to finish the arm and leg motions at the same time.
The when you next

jump up, raise your arms only until they are straight out from your shoulders. On the
second part, instead of bringing your hands to your hips, bring them back to your sides.
Sound simple? You will be surprised at how much you have to think about this. Some
people find they need to watch themselves in a mirror at first. One of the benefits of
doing this is body awareness. This is good for anyone, but critical for gymnasts, dancers,
and martial artists. They need to be aware of where all parts of their body are at all times
without looking. You think this is easy? When most people learn to dance, they are
always watching their feet to make sure they are going where they should. Experienced
dancers have great body awareness and know where their feet are without looking.
Watch dancers and gymnasts performing. They never look at their body. They don’t
have to.

Face Lifts for Free
If you have something sagging, bagging, or dragging in your face, there are some things
you can do without a surgeon doing slice and dice on it.
Most signs of aging occur in the lower face where time and gravity have the most effect.
Just stand on your head and you will be amazed. Well OK, you can’t stay inverted all the
time, so here’s a few things you can do.
Part of the problem is loss of muscle and skin tone in the face. Below are some easy
exercises to restore some tone to the muscles. These should be done a few times a day
but you don’t have to drop everything else to do them. You can be driving, watching TV,
or whatever. You may get some strange looks from anyone that sees you, but so what?
The Neck Bracer
One of the most annoying signs of aging is the “turkey neck” of sagging skin from the
chin to the base of the neck. This has been like an income guarantee plan for some
plastic surgeons. Probably more people have asked about that than even breast implants.
No, not just women, either. Men can be just as vain, if not more so.
This is a simple exercise that can be done anywhere, any time. Do remember that people
might look at you as though you were having an attack of some kind, so maybe it’s best
to do this when you have some privacy.
Lift your chin and perform a chewing motion while tensing the muscles in your neck and
jaw. Tense them very hard. Think about a particularly tough, but tasty treat. The
tendons in your neck should stand out when you do this. As you chew, roll your neck in
a figure eight motion to ensure that all areas are being exercised. It is probably better to
do it for a minute or two and not worry about the repetitions. After all, which is most
important, quality, or quantity? The handy thing about this is it can be performed while
watching TV, in the bathroom, or anywhere that won’t impede your other activities. This
is not something to do while you are driving as the rolling motion of your head makes it
difficult to focus on the road. If you are doing it there anyway, take comfort in the idea
that you might make a good-looking corpse.
Lips and Cheeks
This is another simple movement that can be performed anywhere. It is designed to tone
the lips, cheeks and even the neck a little. If you try this right after the Neck Bracer you
may find the muscles are too tired to do this effectively.
Firmly push your lips out as though for a kiss. Do this so hard you feel the muscles in the
front of your neck tense. Then pull your lips back in a hard grimace. Pull really hard so
you feel your lips stretch. Hold it for a second, then push forward again into the pucker.
Hold that for a second, then back. As with the Neck Bracer, do this for one or two
minutes. Remember, quality over quantity is the secret.
These do not transform your face overnight and the longer you have gone without doing
anything, the longer it will take to see results. Like the original sag, it may not be
noticeable until a major change has been made. Think about this, though. What will
happen if you do nothing? Will things get better or worse?

Stretching
Before starting any stretching program, you should know a few things about muscles and
tendons and how they can be stretched.
They are a little like rubber in that, when stretched, they want to snap back to their
original length. But they are also a little like plastic in that, when heated, stretched, and
held that way for a while, they tend to stay stretched. This is not an exact analogy, but
it’s close enough for our purposes. It means that stretching a cold muscle not only won’t
do much but can be counter-productive if you tear the muscle. Not that I would ever do
that, but I do know a guy who has!
Yes, you see runners and athletes stretching before running or a game. But what they are
really doing is what I call “muscle pulls”. This is just a way of letting them know,
“We’re about to do some serious stuff, so loosen up and be ready.” That’s a good idea
and saves a lot of injuries.
Serious stretching should be done when the muscles are thoroughly warmed and loose;
after exercise is best. To achieve maximum flexibility, my martial arts students would do
very hard stretching at the end of class when everything was relaxed and tired.
That level of stretching should only be performed with supervision and is beyond the
scope of this book. There are some good and effective ideas below. All of these should
be performed slowly and only to the point where you can feel the muscle stretched, but
not to the level of extreme pain. Two or three repetitions while held in the stretched
position will be enough.
Other Benefits of Stretching
A more flexible person is less likely to be injured in everyday activities. If you have a
better range of motion, you are not going to have as many muscle strains and tears.
That’s why professional athletes have stretching programs. Stretching also lengthens the
muscles and a longer muscle is a stronger muscle. If there is more muscle tissue, there is
more strength. There’s nothing mysterious about that.
Moving all the joints in your body through the maximum range of movement every day
will keep them more supple and free. It also helps reduce the effects of aging. As we
grow older, we find we have to spend more time on maintenance. Like an older car,
Bodies need more care as they age to keep them running smoothly.
But I’m Not Double-Jointed
This is not a problem. Neither is anyone else. Think about it. Do you really believe
some people have two joints where others have only one? That would be an incredible
mutation! It is true that some people are naturally more flexible that others. This means
that their muscles, tendons and ligaments are longer than most people’s. This can be due
to a combination of genetics, diet and working at it. You may never be able to do the
splits or cram yourself into a small box, but anyone can improve.

Hamstrings and Calves
These are areas that most often need improving. Fortunately, they are also areas that are
relatively easy to stretch. The easiest, and most popular, method is to stand up with your
knees straight and bend at the waist until you feel the hamstrings tighten. If you can,
hold the backs of your legs with your arms and pull yourself down. Hold it for 20 to 30
seconds. During your stretch, you will be able to pull yourself slightly lower. Straighten
very slowly to avoid feeling dizzy when the blood drains from your head. Two or three
repetitions are enough. Right after your walk is a good time for this.
Another good calf stretch is the one you most often see runners doing. With your body
straight, lean against a wall or other support and your legs extended far enough that,
when your heels are down, the calves are stretched. One way to do this is to put your
legs far enough back that your heels cannot touch, then slowly try to lower your heels to
the ground. Again, hold for 20 to 30 seconds and do two or three repetitions.
Another method is to do one leg at a time. Start with
the stretching leg behind you and the knee straight
with your heel on the floor. Bend the other knee
slowly until you feel the calf is stretched tightly.
Inner Thighs
This area and the hip joints are what enable dancers
and gymnasts to do the splits. Because these are
some of the largest muscles and tendons in the body,
they are some of the hardest to stretch. So it is very
important that they be properly warmed up before
stretching. Diet has an effect on the fatty build up
around the hip joints. What you eat can affect your
flexibility.
One of the easier exercises for this area is to sit on the floor with your legs spread as wide
as you can get them and then try to touch your toes with the opposite hand. Hold the
extended position for the usual 20 to 30 seconds and then go to the other side. Do two or
three repetitions on each side. Don’t forget to go slowly in both directions.
Another method is to prop your leg on the back of a couch or heavy chair with the foot
horizontal. Keep that leg straight and slowly bend the opposite knee until you feel the
inner thigh tighten. Use another chair or stool to hold for balance. Falling while in this
position is very painful, not to mention dangerous.

Shoulders
Start by crossing your hands behind your back. Hold one wrist with the opposite hand.
Pull so that your shoulders are forced back as far as they will go. Hold for 20 to 30
seconds and slowly release. Switch hands and repeat.
Next, hold each shoulder
with the opposite hand.
Pull forward as though you
were trying to make your
shoulders touch. Hold,
then release. Change your
arm position so the
opposite arm in on top,
then repeat.
Cross your arms behind
your back as at the start
and roll your shoulders
forward and down in
circles ten times. Reverse
the direction and roll them
forward and up ten times.
Make the circles as large
as you can.
Extend your arms out to
the sides and make very
large circles, bringing your
arms straight up over your
head and as far to the back as you can. Do ten times, then reverse the direction of the
circles and repeat. This should not be done very fast, keep your arms under control.
Wind milling your arms can cause you to tear a muscle or tendon. That will hurt, a lot.
You won’t do it again after the first time.
Neck
This one is easy and feels good, too. With your body straight, roll your neck slowly in
one direction. Try to relax an allow it to go as far in all directions as possible. If your
ears touch your shoulders, you are either raising the shoulder of have a very flexible
neck. Do five or six time in one direction and then reverse the rotation of five or six
more. The popping and creaking sounds you hear are telling you that you needed this.

Torture That Towel
Remember that towel that was so useful? Here’s where we start to get the most out of it.
You can replace some very expensive equipment with a simple towel. It doesn’t need to
be a giant fluffy bath towel. A hand towel of about 18 X 24 inches will be fine.
As shown for sit-ups, folded it makes a handy pad for some exercises. But the towel
itself can also be used for stretching and exercise.
For most of these, the towel is folded
lengthwise. Twice is usually enough.
Then it can be used in different
exercises as shown. The advantage of
this is that it’s free and you are using
one part of your body to provide
resistance for another. This works two
sets of antagonistic muscles at once.
For example, in the biceps curl, you are
also working the triceps in the opposite
arm. That’s very efficient, yes?
In all exercises and stretches, work
slowly. Remember the principle of
making the negative motion at half
speed to the positive. Provide enough resistance so you can
do about 15 to 20 repetitions, depending upon the body area
you are working. Then change sides and repeat. That is, if
you are working the left biceps and the right triceps, change
arms and work the right biceps and left triceps.
Note that this means there should be movement during these
exercises. Yes, you can exactly balance one muscle against
the other until one is exhausted. Better development results
from movement so that the entire length of muscle fiber is
used. In fact, the longer the movement, the better. This is
another reason why stretching is important. Longer muscles
are stronger muscles. Use a towel in relatively good
condition to avoid tearing it. If you rip it anyway, perhaps
you are strong enough?
Other Possibilities
Some people will want to carry their fitness program well beyond what is covered in this
book. If you have the time, resources, (money) and dedication to do this, that’s really
great for you. I think of it as for every hour you spend on personal conditioning, it adds a
day to your life. Furthermore, it will improve the quality of those days. Anyone can see
the personal benefits of increased strength, stamina, and flexibility at any age. A healthy
heart and lungs will not protect you from being run over by a truck, but it might make
your recovery more likely. As mentioned before, fitness is a lifestyle, not a project. You
can take it as far as you choose.

Should I Join A Health Club?
Sure, if you want to. Many clubs are not only a good place to exercise, but a social
environment of people that will encourage you to make the most of your training.
Having a regular work out partner is one of the best ways to ensure that you stick with
your program. Even a walking partner in the basic program is a good thing.
When I owned a club, I placed no restriction on when members could work out or how
often. For weight training, everyone was encouraged to come three times a week but no
one was told when to come. For one thing, someone would have to keep records of that;
probably me, and I didn’t want to do it.
Obviously, you want a place that is clean, well lighted, with well-maintained equipment.
Trainers should be on the floor at all times to assist members. Facilities where members
are permitted to rest on machines or equipment between sets should be avoided. A
“machine potato” isn’t really working out, but just breaking everyone else’s routine.
Places that permit this are not really serious about member’s routines.
Some people fear that they can become injured working with weights, but a well-run club
will have rules and people to prevent this from happening. The most dangerous part of
belonging to a health club is the drive to get there.
One thing I personally discourage is any resistance exercise that places compression
loads on the spinal column. Yes, I know that almost all routines might do this at one
point or another. Be aware that eventually you will pay for this; perhaps years later, but
the bill will come due. In my own case, it came down to back surgery for a swollen disk
pressing on the sciatic nerve. Not one bit of it could be described as enjoyable. Well,
maybe when the constant pain stopped…
Free Weights or Machines?
Free weights will work. They have been doing the job for many years. So will lifting a
bag of rocks. Properly used, machines are more efficient and safer than free weights.
Think of it this way. You can fly across the country in both a 747 and a Ford Tri-Motor.
One will get you there a lot faster and more comfortably. It’s your body, your choice.

What About A Martial Arts Program?
Most martial arts programs are among the best all-around exercise and health programs
you can find. A good program will improve strength, flexibility, agility, and mental
conditioning. They do require more time and dedication than almost anything else. They
also provide more rewards in terms of physical and mental fitness.
The style of martial art is not nearly as important as the instructor. The best system in the
world with a poor instructor will not be of much use to anyone. Discipline should be
very strict. Schools that allow lax discipline and highly decorated uniforms are pandering
to an image, not to developing serious students.
The purpose of martial arts is the perfection of character through discipline and physical
training. The fact that you can learn a useful skill while developing your balance,
coordination, and fitness is really just a side effect. This is why strict discipline is
required and emphasis on uniforms, trophies, or appearances are detrimental.
Look for a clean facility with good lighting and reasonably sized classes. One instructor
can effectively train about 25 students and give each one adequate attention. If the
training area is large enough to accommodate more, there should be one or more assistant
instructors on the floor to help with students. You should be permitted to observe a class
under normal conditions. Many schools even offer a few classes for free so you can
determine if this is for you. Instructors have to make a living and they should be properly
compensated for what they do. Training contracts are common and should not be
something to be avoided. But “today only” prices and pushy sales pitches are warning
signs that the emphasis lies in revenue, not in training good martial artists.
What About a Home Gym?
Some of these are excellent; especially the various resistance trainers. Others, such as the
sit-up machines are only designed to make the exercise easier, not to provide any real
benefit unless you become compulsive about using them for hours a day.
Any resistance machine, whether it has a system of weights, giant bungee cords, flexible
rods, or using your own body weight should be tried under real loads for a few minutes.
Is the resistance smooth and steady in both directions? Or is it jerky and uneven in either
the positive or negative motion? If it’s the latter, keep looking. Check for quality
construction. Are there smooth welds at joints? Are bolted components fastened with
adequately sized hardware? Do all bolts have washers and locking nuts? Cheap
construction can mean early failure of components that will be under frequent heavy
loads. This is obviously a safety issue as well as one of durability.
Finally, like club memberships, this program, and martial arts training, you must use it to
gain any benefit. The sad fact is, most home gyms gather dust in the garage after a few
weeks or months. As with any other program, it is always easier to find an excuse to do
nothing than it is to go through the effort of doing it.
If you have made it this far, you obviously have an interest in becoming better physically
and mentally. What are you going to do about it; put this book down and go back to
snacking while watching Oprah? Or are you going to put on some walking shoes and
head out into a new, healthier life?

In Conclusion…
Healthy living 'can add 14 years*
All social classes are at risk from an unhealthy lifestyle
Taking exercise, not drinking too much alcohol, eating enough fruit
and vegetables and not smoking can add up to 14 years to your life,
a study says.
Research involving 20,000 people over a decade found those who
failed on all criteria were four times more likely to have died than
those who succeeded.
The findings held true regardless of how overweight or poor they
were.
The Public Library of Science Medicine study suggests many could
increase their lifespan through simple changes.
The research was carried out by the University of Cambridge and the
Medical Research Council in the English county of Norfolk between
1993 and 2006.
Participants were aged between 45 and 79. They were socially mixed
although overwhelmingly white, and as far as they were aware at the
time, did not have cancer or any heart problems.
Taking off the years
A point was awarded for each of the following: not currently
smoking, consuming between one and 14 units of alcohol per week (the
equivalent of between half a glass and seven glasses of wine),
eating five servings of fruit and vegetables each day and not being
inactive.
It means a large proportion of the population really could feel

health benefits through moderate changes.
Professor Kay-Tee Khaw University of Cambridge
This last category was defined as either having a sedentary
occupation and taking half an hour of exercise a day, or simply
having a non-sedentary job like a nurse or plumber.
The team found that those with four points were significantly less
likely to have died over the period than those with none, they also
found that a 60-year-old person with a score of zero had the same
risk of dying as a 74-year-old with the full four points.
"We've know that individually, measures such as not smoking and
exercising can have an impact upon longevity, but this is the first
time we have looked at them altogether," said Professor Kay-Tee
Khaw, who led the research.
"And we also found that social class and BMI - body mass index -
really did not have a role to play.
"It means a large proportion of the population really could feel
health benefits through moderate changes."

BEHAVIOUR AND LIFESPAN
The chart at left shows survival rates
during the follow-up study
Cumulative survival was about 75% for those
who did none of the four health behaviours
People who undertook all four behaviours
reached 95%
It was in the reduction of deaths
attributed to cardiovascular disease where
the findings were most pronounced, with
those scoring zero five times more likely
to succumb than those scoring four.
But there was also a relationship between

score and cancer deaths.
While the main analysis excluded people with known disease, the
researchers found that those with serious conditions fared better
the higher they scored than those who scored lower.
Health campaigners welcomed the study.
"This is good news and shows that by living a healthy life, people
can reduce their risk of dying from heart and circulatory disease,"
said Judy O'Sullivan of the British Heart Foundation.
"By not smoking, drinking alcohol in moderation, taking regular

physical activity and eating a diet rich in fruit and vegetables,
people can improve their chances of living longer."
A Department of Health spokesperson said: "Everyone has

responsibility for their own health, which was highlighted last year
when we kickstarted the Small Change, Big Difference initiative to
show people that there are simple changes they can make in their
lives that will have a direct impact on their health."
* http://news.bbc.co.uk/2/hi/health/7174665.stm
Local customs are not laws of nature.

Why are you looking at this blank page?
Get out there and walk!

Fit For Free Forever

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Study Finds Exercise Helps Heart Patients

What This Book is About

Fitness For Free i

Beliefs, no matter how sincerely held, do not alter facts.

Fitness For Free ii

Fitness for Free iii

iv Fitness For Free

Fitness for Free 1 of 32

Page 2 of 32 Fitness for free

Diets Do Not Work

Many Dieters 'Finish Up Heavier' *

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Exercise Alone Does Not Work!

Nothing is so perfect that someone, somewhere, won’t hate it.

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"Whereas diet-derived compounds are generally regarded as safe

He said that it is possible to overdose on the compounds, mostly

Other Health Tips

Page 8 of 32 Fitness for free

Other Things to Avoid

Don’t believe everything you know.

Fitness for Free Page 9 of 30

What Kind of Exercise?

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The when you next

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It means a large proportion of the population really could feel

Page 30 of 32 Fitness for free

But there was also a relationship between

Health campaigners welcomed the study.

"By not smoking, drinking alcohol in moderation, taking regular

A Department of Health spokesperson said: "Everyone has

Local customs are not laws of nature.

Fitness for Free Page 31 of 30

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