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Fit for Free Forever

by
James Smith

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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 wont be insulted
by the fact that you think they are fat and out of condition. This person is probably not a
friend or wont 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 thats 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

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 60s, he lives in Joo 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 Joo Pessoa, Brazil. Beautiful, isnt 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: slrman@terra.com.br

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

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Table of Contents
Why Fit? Why Free?...................................................................................................................................... i
Study Finds Exercise Helps Heart Patients...................................................................................................i
What This Book is About................................................................................................................................ i
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
But I Have.*........................................................................................................................................... 13
The Program................................................................................................................................................. 13
How to Walk.............................................................................................................................................. 14
But My Legs Hurt...................................................................................................................................... 14
Why Does This Work?............................................................................................................................... 14
Breathing....................................................................................................................................................14
I Cant Do That Much................................................................................................................................15
What Equipment Do I Need?.....................................................................................................................15
If You Want More..................................................................................................................................... 17
Strength Exercises......................................................................................................................................17
How Muscles Work....................................................................................................................................18
Building Muscle Doesn't Require Lifting Heavy Weights.........................................................................18
Wont I Become Muscle Bound?........................................................................................................... 19
Wont Those Muscles Turn To Fat If I Stop?.............................................................................................20
How to Exercise.........................................................................................................................................20
How Many Sets Should I Do?................................................................................................................... 20
How Many Repetitions Should I Do?........................................................................................................20
Breathing for Power...................................................................................................................................20
Dont Strain Yourself................................................................................................................................. 21

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The Push-Up..................................................................................................................................................21
The Sit-Up......................................................................................................................................................22
The Squat.......................................................................................................................................................24
Jumping Jacks...............................................................................................................................................25
Face Lifts for Free.........................................................................................................................................26
The Neck Bracer........................................................................................................................................ 26
Lips and Cheeks.........................................................................................................................................26
Stretching.......................................................................................................................................................27
Other Benefits of Stretching...................................................................................................................... 27
But Im Not Double-Jointed...................................................................................................................... 27
Hamstrings and Calves.............................................................................................................................. 28
Inner Thighs............................................................................................................................................... 28
Shoulders....................................................................................................................................................29
Neck........................................................................................................................................................... 29
Torture That Towel ...................................................................................................................................... 30
Other Possibilities......................................................................................................................................... 30
Should I Join A Health Club?.....................................................................................................................32
Endurance Improvement............................................................................................................................32
What About A Martial Arts Program?........................................................................................................33
What About a Home Gym?........................................................................................................................33
In Conclusion............................................................................................................................................ 34

APPENDIX.......................................................................................................... A-1

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Fit For Free Forever

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. More than 20
minutes really isnt 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. Youll continue to burn calories at that higher rate. Thats 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 doesnt 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 wheelchairs, 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.
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No More Excuses
Here, you will find methods of becoming and staying as fit as you choose. It doesnt
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 dont feel like it right now, Ill do it later.
I have to do n now, Ill work out later. Im 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 dont start?
Because there is nothing difficult about any of this, there is no conceivable excuse not to
do it unless you simply dont 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? Its 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 didnt get that way overnight or even in a month or two. Dont 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
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.

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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. Thats
why it seems to be first on, last off. Thats also why spot reducing is a fraud.
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 dont 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? Nor do I. 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
the University
five years, up
weight on than

of 31 previous studies, by
of California, said within
to two-thirds put more
they had lost.

Many dieters put on more


weight than they lose.

Losing and gaining weight is linked to heart disease and


stroke, the American Psychologist journal reported.
Keeping weight off is a life-long challenge.
Campbell, of Weight Concern

Dr Ian

Lead researcher Traci Mann said: We found that the majority


of people regained all the weight, plus more.

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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.
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.
Freedom, if it means anything at all, is the liberty to tell others what they do not want to hear.
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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 fruits and vegetables -- the prime
source for vitamin C -- exercise well and avoid 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. 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, wont hate it.


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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. 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, youre 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 highenergy-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, Its 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 doesnt 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
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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 dont have to do that; just
dont make them the center of every meal. Far less self-discipline is required to think I
wont eat this right now, than to decide, Ill 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 very important and worth repeating here.
You are eating less, eat more slowly, take smaller bites, chew thoroughly, and enjoy what
you eat. Isnt that better than living on grapefruit the rest of your life? Be happy, eat
well, and love it. Most people can live with that, you can too.
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, diabetic (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 doesnt mean
the signal has to be obeyed immediately. Think of it like this. Its 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, heres 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. Its 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
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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. Thats
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 didnt know what I was
doing is not an excuse; it is an admission of guilt.

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Drugs
Why do you think its 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. Its true that some will eventually make you thin
because you are too high to eat. The concentration camp look isnt really attractive or
healthy. People that do drugs are not cool or chic. Theyre dopes. Dont join them.

Other Food Baddies


There really arent 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 whats 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 bodys 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 Alzheimers
disease*. This does require continued exposure over time, but thats 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 dont 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 dont die within minutes.
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Dont 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 didnt taste terrible? This is not a plea to use and eat only natural products because,
for many, that just isnt 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. Its your
body, your choice.
* http://www.ehponline.org/members/2005/7713/7713.html Environmental Health
Perspectives

What Kind of Exercise?


If youre 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. Now youre
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
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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 doesnt require changes in
lifestyle beyond the minimum. This is your lucky day. Thats exactly what youll find
here. Theres 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, whats 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. Thats 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. Id 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 wont feel right each day until
you do it. Because all of it only takes about 30 minutes, start to finish; it doesnt totally
disrupt your day. Dont forget the best part; its 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.

Exercising on just three days a


week could have health benefits

The finding could encourage those with sedentary lifestyles to take up exercise gradually, the
authors say.
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.
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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 12week 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.
But he said: "To get to that goal the first hurdle could be to
exercise three days a week - it's a more achievable target to
build up from. "And people would still be getting benefits."

Blood pressure could be lowered


by even light exercise

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
Foundation, said the study was a reminder that blood
pressure could be reduced even through simple
activities, such as brisk walking.

Doing any physical activity is better than


doing none. Ellen Mason, cardiac nurse

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."

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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 its raining, carry an umbrella. If
its cold, wear a coat. If its 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 dont start? Still whining about your weight and
health? Start doing something for yourself. After all, if you dont deserve it, who does?
If you dont do it, who will?

The Program
Take a brisk 20-minute walk each day. When you walk, move right along and dont stop
any more than absolutely necessary. Because you wont 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 its 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. Dont 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 thats 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.

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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 selfdefense 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 isnt often seen. At
first, this may feel odd, but reassure your lungs that its 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. Try not to rush them. This allows the maximum intake of
oxygen. If youre an athlete, it might demoralize your opponent because you dont look
tired while they may be gasping for air.
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I Cant 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 didnt get this way in a week. Dont 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
couldnt 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 couldnt do any to start with. Keep your own fitness
levels in perspective. Anyone can improve and thats the goal.

What Equipment Do I Need?


Good news, you dont 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.
Ive 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? Its just not necessary. A 6-S
outfit works for most. (Shoes, socks, shorts, shirt, sombrero, 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.
In some cases, impact was cushioned
That findings were reached after
better in cheaper trainers
injury-causing plantar pressure - the
force produced by the sole hitting the
ground - was recorded as study participants used a treadmill.

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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.

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If You Want More


One of the things that commonly happens when people start to become fit is they would
like even more. Theres nothing wrong with that. Having a conditioned, toned body is
one of lifes great pleasures with ample rewards. As weve seen, it doesnt cost a lot in
terms of time and money. Its something anyone of any age can have.
The basic 20-minute walk each day will keep you in reasonable condition and feeling
well, but it is not unusual to consider, How much better can I be? The answer for most
is, A lot better than you think. You can do it without taking a lot of time 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. Dont drive around
for ten minutes looking for a parking place right next to where youre 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. Lets look at some exercise facts.

Strength Exercises
Up until now, this has been about basic toning and aerobic exercise. Now, we want to
improve muscle strength and maybe even bulk. 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 it
relaxes and extends, this is the negative movement. Muscles are much stronger in the
negative motion than in the positive. If you were carrying an armload of logs for a
fireplace, someone could 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.
To give a muscle maximum exercise, it must work harder in the negative 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. Contract 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, its 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?
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How Muscles Work


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.
What's the difference between muscle failure and pain failure? If you are exercising and
say you can't do any more and I put a gun to your head and say, Three more! you
quickly pump out three more repetitions. At muscle failure, you'll say, Shoot me!
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 two 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 wont need them.
Unlike the basic walking program, some fibers are damaged. 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. Thats the reason body builders work out hard and
long. They are looking for maximum results.

Building Muscle Doesn't Require Lifting Heavy Weights


Published: Wednesday, August 11, 2010 - 11:30 in Health & Medicine
Current gym dogma holds that to build muscle size you need to
lift heavy weights. However, a new study conducted at McMaster
University has shown that a similar degree of muscle building
can be achieved by using lighter weights. The secret is to
pump iron until you reach muscle fatigue. The findings are
published in PLoS ONE http://www.plosone.org/article/info
%3Adoi%2F10.1371%2Fjournal.pone.0012033
"Rather than grunting and straining to lift heavy weights, you
can grab something much lighter but you have to lift it until
you can't lift it anymore," says Stuart Phillips, associate
professor of kinesiology at McMaster University. "We're
convinced that growing muscle means stimulating your muscle to
make new muscle proteins, a process in the body that over time
accumulates into bigger muscles."
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Phillips praised lead author and senior Ph.D. student Nicholas


Burd for masterminding the project that showed it's really not
the weight that you lift but the fact that you get muscular
fatigue that's the critical point in building muscle. The
study used light weights that represented a percentage of what
the subjects could lift. The heavier weights were set to 90%
of a person's best lift and the light weights at a mere 30% of
what people could lift. "It's a very light weight," says

Phillips noting that the 90-80% range is usually


something people can lift from 5-10 times before fatigue
sets in. At 30%, Burd reported that subjects could lift
that weight at least 24 times before they felt fatigue.
"We're excited to see where this new paradigm will lead,"
says Phillips, adding that these new data have practical
significance for gym enthusiasts but more importantly for
people with compromised skeletal muscle mass, such as the
elderly, patients with cancer, or those who are
recovering from trauma, surgery or even stroke.
http://esciencenews.com/articles/2010/08/11/building.muscle.doesnt.require.lifting.he
avy.weights.study
Source: McMaster University

Wont 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.

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Wont 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 be of benefit.
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 cant 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. Thats right, just one set. If you perform an
exercise correctly, you wont 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. Then they feel they are getting
their moneys worth. Im not charging you each month. 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 many repetitions and 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 TVs, 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 dont 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 doesnt 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.
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Dont Strain Yourself


Every exercise repetition 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 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, one on pushups makes even more sense. But for now, well 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 were 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. 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 without collapsing like the
young woman mentioned earlier. Remember; 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 youre just a poor, weak woman, you can do it this way and
pretend youre as good as a man. Nope, dont accept that. You may have to cheat a
little at first, but you can do it!

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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 with 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,


youll probably want to place a folded towel under your hands when doing these. In fact,
as well 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. You dont 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, were 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. Dont 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 the base of your spine where it contacts the floor.

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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 abdominal muscles 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 cant do any more. What? You say you cant do
any? This is not unusual. People that can do 20 or 30 using the cheating techniques
sometimes cant 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. 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 abdominal muscles also help to support your 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.

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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 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.

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Jumping Jacks
These are not really a strength exercise but more of a lets 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
dont feel like going for your daily walk. You dont have to do 50 as my martial arts
students were instructed. Ten or twenty will get you up and moving and ready to take
that twenty-minute hike. But if you want to do a lot more for the aerobic benefits, thats
good, too.
If youre doing these, make it worth your effort and get some extra benefit from them.
They wont be any harder or take longer. They will just be a little more complex and
force you to think about what youre doing. Thats 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
dont have to.
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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 cant stay inverted all the
time. Heres 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 dont 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.
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. Maybe its 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 wont 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 exercise can be performed anywhere. It tones the lips, cheeks and even the neck a
little. Right after the Neck Bracer the muscles may be too tired to do this effectively.
Firmly push your lips out as though for a kiss. Do this hard enough that you feel the
muscles in the front of your neck tense. Then pull your lips back in a hard grimace. Pull
really hard until 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?
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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
its close enough for our purposes. It means that stretching a cold muscle not only wont
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, Were
about to do some serious stuff, loosen up and be ready. Thats 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 effective ideas below. These all 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 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.
Thats 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. Theres 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 Im 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 peoples. 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.

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Hamstrings and Calves


These areas most often need improving and that are easy to stretch. The easiest 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. 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. It is very important they are
properly warmed up before stretching. Fatty build up
around the hip joints 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. Dont 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 dangerous, not to mention painful.
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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 with 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 wont 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.

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Torture That Towel


Remember that towel that was useful? Heres where we start to get the most out of it.
You can replace some very expensive equipment with a simple towel. It doesnt 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 its 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. Thats 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 that 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.
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 good condition to avoid tearing it. If you
rip it anyway, maybe 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, thats 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
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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.
Below is a chart of what I did in three weeks of February, 2011. Everything I did,
including things not shown on my chart, took less than an hour per day. The push-ups,
for example, take about a minute for 30 repetitions. I do them at odd times during the
day when I want a break from what else I may be doing. You will also notice that I take a
rest day sometimes. It depends upon what else I have to do on a given day. If I am too
busy with other activities, I may not walk or climb the stairs. The idea is not to obsess
about things, only to do what I can, but not to the expense of having some fun.

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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 didnt 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 isnt really working out, but just breaking everyone elses routine.
Places that permit this are not really serious about members 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. Its your body, your choice.

Endurance Improvement
For further improvement in endurance, during your walk, start jogging part of the time.
Each week jog more and walk less. Eventually, you will be jogging the entire 20
minutes. At that point, you may decide to extend this from 20 minutes to a longer time.
Its your body, your life. Do what you want. If youre reading this far, you surely
appreciate the value of better fitness.

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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. That you can learn a useful skill at the same time is really just a side effect.
Discipline is required and emphasis on uniforms and 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
direction? If its 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. Most home gyms gather dust in the garage after a few weeks or
months. It is easier to find an excuse to do nothing than the effort of doing it.
If you have made it this far, you must be interested 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?
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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."

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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 scores 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

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Obesity epidemic simply caused by eating too much,


claims academic
The obesity epidemic has nothing to do with modern sedentary lifestyles
and is entirely down to eating too much, a leading academic has
claimed.
By Richard Alleyne Published: 1:00AM BST 16 Sep 2010
Despite appearances, overall physical activity levels have remained constant for the last
quarter of a century during which time weight levels have rocketed, Professor John
Speakman said.
He claimed that the average man burned 1380 calories per day in the 1980s and continues
to do so today. The average woman has burned 950 calories a day during the same period.
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What has changed is that calorie intake has increased by at least a third to on average
3,500 calories a day, he said.
Prof Speakman, who is a member of the Energetics Research Group at the University of
Aberdeen, said that his research showed that small changes in lifestyle were not enough
to fight the obesity crisis.
"Over the past 25 years, during which time obesity levels have increased enormously,
there has actually been no change in our levels of physical activity," he said at the British
Science Festival in Birmingham.
"We seem to have homeostatic mechanism that regulates our calorie expenditure. The
more exercise we do during the day, the less active we are during the evening.
"The idea that small changes in life style are enough to offset obesity is wrong. In fact
enormous changes in energy balance are needed and that can only realistically be
achieved through changes in diet."
His team calculated energy expenditure using the "doubly labeled water technique" which
tracks the progress of a water isotopes through the body, the speed if which in turn
indicates rate of metabolism.

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"We should be promoting exercise for health reasons but weight is not realistically going
to benefit from exercise alone," he said.
"Exercise is not enough to reverse the epidemic.
"Dieting on the other hand does have an effect on energy intake and this is a more
realistic approach."
To illustrate the point he said that an hour of intensive exercise will only use up on
average 300 calories - the equivalent of 10 per cent of food consumption or a small
sandwich.
"Since the 1980s when the obesity epidemic really took off there has been any change in
energy expenditure.
"We may watch television at night but that has always been a time when we were
inactive. Before television there was sitting around reading or listening to the radio and
now there is looking at a computer.
"There may be differences in what we are doing but we use the same amount of energy."
From: http://www.telegraph.co.uk/health/healthnews/8006659/

And:
http://pagingdrgupta.blogs.cnn.com/2010/11/29/walking-may-slow-brain-decline/
Walking may slow brain decline
Three studies presented Monday at the Radiological Society of North Americas annual
meeting use imaging techniques to show how exercise can affect our bodies and brains.
Walking may slow cognitive decline in adults diagnosed with mild cognitive impairment
and Alzheimers disease, as well as benefiting brains of healthy adults.
In an ongoing 20-year study, participants are monitored for the distance they walk each
week, and their brain volume is measured using MRI, combined with mental function
testing, using the 30-question mini-mental state exam, which measures cognitive decline.
Researchers are following 426 people, which includes 299 healthy adults and 127 cognitively impaired adults, including 83 with mild cognitive impairment and 44 with
Alzheimers disease.
"Volume is a vital sign for the brain," according to lead study author Cyrus Raji, Ph.D.,
from the University of Pittsburgh in Pennsylvania, "When it decreases, that means brain
cells are dying. But when it remains higher, brain health is being maintained."
Participants walked between zero and 300 blocks per week. The researchers say greater
amounts of walking were associated with greater brain volumes, especially in the key
memory and learning areas of the brain. People with cognitive impairment needed to
walk at least five miles about 58 city blocks - per week to slow cognitive decline and
maintain brain volume. Healthy adults needed to walk about six miles per weekat least
72 city blocksto maintain brain volume and reduce their risk for mental decline.
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"Alzheimer's is a devastating illness, and unfortunately, walking is not a cure," Raji said,
in an RSNA press release, "But walking can improve your brain's resistance to the disease
and reduce memory loss over time." Alzheimers affects as many as 2.4 million to 5.1
million Americans, according to the National Institute on Aging.
Whats the best way to prevent osteoarthritisthe most common type of arthritis that
causes pain, swelling, reduced motion in the joints, and breaks down cartilage in the
joints? Participating in light exercise, as well as avoiding frequent knee-bending activities, may help protect people at risk for osteoarthritis from developing it.
University of California, San Francisco researchers recruited 132 study participants who
were at risk for knee osteoarthritis but were not yet experiencing symptoms. They also
enrolled 33 control subjects in the study. Participants were separated into groups based on
their responses to a quiz on physical activity and strength training. Exercise levels included sedentary, light exercisers, and moderate to strenuous exercisers. Strength training
groups included none, minimal and frequent. Participants were also asked about knee
bending activities they participated in, including walking up flights of stairs, lifting objects weighting more than 25 pounds, squatting, kneeling or deep knee bending.
Using MRI images, the researchers found that light exercisers had the healthiest knee cartilage of all exercise groups, and people with minimal strength training had healthier cartilage than those that did no strength training or frequent strength training. High-impact
exercise, such as running for more than one hour per day, several times a week, was associated with greater risk for developing osteoarthritis, according to lead study author Dr.
Thomas M. Link, M.D., of UCSF. Maintaining a healthy weight and avoiding high impact activities also reduce risk to knee damage, according to Link.
Participating in a two month ultra-long-distance running event may not be on your to
do list, the participants in one such race showed German researchers some important
physical effects of running that can be applied to marathon and even recreational runners.
Recruiting 44 runners participating in the nearly 2,800 mile TransEurope-FootRace in
2009, researchers spent two months collecting and analyzing MRI images, urine, blood
and biometric data.One key finding was that fat tissue was the first tissue affected by running and changes in visceral fat the dangerous type of fat thats tied to heart disease
occurred much earlier in the running process than previously thought. The greatest
amount of overall fat loss also occurred early in the process. What this means for beginning runners is, "When you just begin running, the effects of fat reduction are more pronounced than in athletes who have been running their whole life," according to Dr.
Uwe Schutz, of the University Hospital of Ulm in Germany.
Another finding was that some leg injuries are safe to run through without stopping,
such as intermuscular inflammation in the upper or lower legs. But injuries such as joint
inflammation, carry more risk of worsening. Schutz noted "The rule that 'if there is pain,
you should stop running' is not always correct."

Page 38

Fit For Free Forever

Appendix
The idea behind these tips is to help you control your exposure to potentially harmful
chemicals. Because, even with the bleach formula mentioned here, the actual amounts of
chemical are so small, the potential for harmful effects on you and your pets is very
slight. In the case of the bleach, it deteriorates so rapidly in sunlight and air that it is no
longer bleach after a few hours of exposure. The odor remains in almost undetectable
amounts and thats probably what the insects avoid.
Let's start with bar soap. You can buy all kinds at prices from economical to
astronomical. But think about what's in it. Despite what the manufacturers say, it's all
pretty much the same except for scent. Yes, some may have a very small amount of
special ingredients like face cream, rose scent, or germicides, but those are nothing that
you probably have already and at a much lower price than you pay to have the tiny
amount blended into a bar of soap.
Liquid soap is actually easier to use, not as messy, and can be cheaper if you know how
to make your own. It's easy, inexpensive and you can make it to suit your own tastes in
scent, contents, and bacterial action. Making your own can also help you control what
chemicals go on your body. Here's how.
Start with bar soap. I like to use something with the fewest
amount of additives. Use the little tag ends of a bar of soap
when they are too small to be easily handled in the shower.
You'll need a small plate, a food grater and a bottle with a
pump like any other liquid soap. I found a miniature grater
thats perfect.
Grate the soap onto the plate. Use the small part of the grater
because finer pieces have more surface area and will liquefy
better than large pieces.
Depending on the size of the container you'll be using, grate
enough to fill it about 1/3 full. Add water, scent if you like, or
even face cream. If you want anti-bacterial action, as I do, put
in a small amount of rubbing alcohol. It won't take much. Cap
the container, swirl it around to mix the ingredients, and let sit
overnight.
If it's too thick, you will have to add more water. Often, after a
day or too, it seems to thicken even more as the soap shreds
totally liquefy. If it's too thin, add more shredded soap. Voila!
You have liquid soap that you can use in the shower, for dishes,
and general cleaning. If you used those little ends of bar soap that you were going to
throw away, it has cost you almost nothing. When the little ends of soap are used up, buy
inexpensive bar soap and shred it. You'll find that your soap lasts longer this way
because you don't need as much of the liquid. Just a squirt into your palm will work
better than rubbing away cash with a bar soap.
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Some Other Uses


If you have any experience with liquid soaps, you know how convenient and easy they
are to use in the shower and for hand-washing. But here are a couple of other tricks with
them. I have been using everything I suggest here myself. Im confident theyll do well
for most people. But we all have to keep in mind that, Nothing is so perfect that
someone, somewhere wont hate it. So if it doesnt work for you, do something else.
How much a year do you spend on deodorant? Way too
much? Well, good news! The liquid soap works fine as an
antiperspirant. Yes, just squirt a little into your palm and rub a
thin coat onto your armpits. If you have a favorite cologne
you can spritz a little on afterward. I dont know that this
contributes much, but if its something your significant other
likes, why not? More on that cologne follows. You can save a
lot there, too. More importantly, you control what goes on
your body.
Besides the savings on deodorant, there are other things Ive
found useful for liquid soap. It makes a nice hair cream or gel.
If youre a guy that uses some variety of Shinycream to keep
those luxuriant locks under control, you may find that a small
amount of your almost free soap rubbed into your hair when
its wet after a shower, works as well as anything else. I dont
know how well you women will like it, but its very inexpensive to try, so why not?
About That Cologne
Im going to treat cologne and after-shave as one item. There really isnt any difference
between the two except maybe price and were going to cut that way back anyway.
Think about whats in them. In order of percentage its water, alcohol, and scent. So
youre mostly paying for water.
Most after-shaves/colognes are way too strong in the scent department so Ive been
diluting them with alcohol. After all, thats what relieves the burn after shaving and gives
you that refreshing feeling.
You can easily make your own aftershave or cologne by buying a large bottle of your
favorite scent and mixing it with alcohol and water to the strength you like. Youll save a
lot of money on it and no one will know the difference except that you seem to have more
beer money. Some people have been adding their private mixture to the liquid soap and
making it a private soap brand. Please remember my commission if you do this.

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Another Cleaning Goody


How about a cleaner that will clean, sanitize and deodorize all in one step, costs almost
nothing and does at least as well as any commercial product you can buy? Sound too
good to be true? This time, its really true. Youll need the following:
A spray bottle
Water (90-95%)
Bleach (5%)
Liquid soap
Fill the bottle almost up with water. Add bleach and leave a little room for the soap and
sprayer tube. For most uses, you wont need more than about 5% bleach in the mixture.
If you know that youll be using it on something that will be damaged by bleach,
substitute alcohol in a slightly stronger amount. Add a little soap, close the bottle and
swirl it around to mix everything.
Youll find that this is great for cleaning dishes, countertops, stoves, refrigerators, white
side wall tires, everything in the bathroom and anywhere you can use it without the
bleach fading something youd rather not be faded. Even better, left to sit for a short
time, it kills bacteria, and the soap makes things easier to clean. I use it on kitchen
counters and wipe once with an old towel and presto! All done.
One added feature I found by accident is that most insects avoid areas where you use it.
When I first moved into my current condominium, there were lots of ants. Being in a
warm climate, ants, roaches and insects were always present. Now, seeing an ant is a
very rare event and I cannot recall the last time I saw a roach or other creepy crawly. I
spray the mixture under the sink, around the stove and refrigerator and in the area of the
pets food dishes. Even better, its cheap! If it would only get rid of the noisy pest
downstairs Well, nothings perfect, is it?

Shampoos
Ever wonder why its called Dandruff Shampoo? Maybe because it gives you dandruff
by excessively drying your scalp? That stimulates your body to produce more natural oil.
Dandruff is composed of dead skin cells and oil from your skin. The shampoo will
remove it, but youll just need more in a day or so because your body is still producing
too much oil. I had been bothered by dandruff since I was a teenager. I used even
prescription shampoos with coal tar and even zinc. The dandruff with flakes the size of a
fingernail always came back. Then I stopped using any shampoo at all. After a couple of
weeks, my body adjusted and voila! No more dandruff. I do scrub my head every day
with water and a stiff brush to remove the dead cells. If Ive been working on the car or
something to get extra dirty, I will use a little of the liquid soap I make but thats it. No
more chemicals, no more dandruff and I save a lot at the same time. Woo-hooo!

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Why are you looking at this blank page?


Get out there and walk!

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