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EXERCISE
is important for...
1) WEIGHT LOSS (but a proper diet must also be accomplished)
2) KEEPING YOUR BODY IN SHAPE



MUSCLE TONE
While searching the bookstore for Calisthenics, I found some books on Military Exercises, which included many Calisthenics or Stretches.  Many of these are just variations of Yoga.  I have seen many people who are in very excellent physical shape, who only practice yoga.


  
HEART
However, it is also good to get that Heart Beating. You should do this with 12 mins running on a treadmill (non-stop) at the gym, or 12 mins jogging down the street, swimming, and yes, the healthiest exercise, healthier than swimming is sex (at least it is for a man, sometimes for a woman).  Fat builds up in the body, especially around the heart, and the best way to get rid of that fat is to A) get the heart pumping rapidly, and B) keep off the fat with a healthy diet.   

Gary Null "The Complete Guide to Health & Nutrition" says do a cardiovascular exercise for 12 mins day non-stop, every day. Be it walking (easy) or jogging or jumping jacks (more strenuous), dependant upon your abilities



HORMONES & GLANDS
12 Minutes of "non-stop" Cardio Vascular Exercise is advised by Gary Null MD. This gets the Adrenal glands going, which in turn stimulates the Pituitary "The Master Gland" which regulates all other glands. Advised is walking for elderly, or more strenuous exercise for those who feel up to it, 12 minutes per day is all that is required.





CRAMPS
After exercising, and if you have not done so in a long while, you may get CRAMPS in your legs or any exercised areas. QUICK, grab 2 handfuls of Raisins and eat them quick, they are high in Potassium which will get rid of the cramps (probably immediately, it works for me). You should get lots of Potassium anyway, the best sources being Raisins and Carrot Juice (Bananas to a certain extent, but not as much, and they tend to be BINDING (constapating).



My grandfather (who constantly lectured me on Potassium) had one of the first Open Heart Surgeries by the famous heart surgeon Dr Debeckie (spelling?).  The open heart surgery included removal of fat around the heart.    My grandfather was put on a vegetarian, vegan diet (no meat, no dairy) for a long recovery period, but eventually went back to a regular diet including steak, cheese, etc (which I do not advise, its best to get better and stay better).

  

FAT:  THE WORST CULPRITS
Nuts, Cheese, Saturated Fats (Animal Fats: lard, grease, butter). You body does need some fat, so use Healthy Fats like Olive Oil



BOOKS I AQUIRED ON PHSYICAL FITNESS (highly advised)

The Official UNITED STATES NAVY SEAL WORKOUT by Flach & Peck
The United States MARINE CORPS WORKOUT by Flach & Peck
The Official UNITED STATES AIR FORCE Elite WORKOUT by Flach & Peck
(most of the info is the same in all 3, but each has some exercises that the others do not have)

IDIOTS GUIDE TO YOGA (the best way to go about it)
Many of the calisthenics in the 3 military books above, are just lesser variations of yoga.  Except that the yoga variations seem more intense and more complete to me.  Many of the pictures look easy, but try them out, and see how they stretch your muscles, and re-align your body the was it is supposed to be.  And of course, some of the yoga positions are near impossible (unless you were born an entirely double jointed body contortionist and work in the circus as such).   DO THE ONES YOU CAN, YOU WILL BE GREATLY IMPRESSED AT THE RESULTS.  Yoga is Fun, and it does not rely on exhausting or painful repetition, only on doing body movements, the right way.   Doing yoga will exercise body parts you may have not used for years, and will get your body in shape with just a few stretches.  I DO YOGA IN BED BEFORE GETTING UP IN THE MORNING.



ORGANIZATION IS THE KEY TO SUCCESS
I went to the local Kinko Copier Center and made photo copies (reduced size) of most of the exercises in the 3 military books and the yoga book (listed above).   I then cut out the small reduced photos, and put 6 exercises per page.  I put all of the standing ones together, and all of the sitting & lying ones in a separate batch (be they yoga or military).  Then I copied the results, and have 2 sets, one standing (which I can take to work with me, or do at home), and one lying or sitting (which I do only at home).  This way I don't have to lug all these books around with me, but still have them for reference.  

FACEBUILDING The Daily 5-Minute Program for a Beautiful, Wrinkle-free Face by Reinhold Benz
This book is a must.  Your face is a very important part of your physical self.   There are many muscles in your face, you obviously exercise some, but probably miss some of the others.  This book contains all sorts of exercises for various things, such as avoiding wrinkles, getting rid of a double chin, etc.  Smile and the world smiles with you.  People who smile are more successful.  People who smile have been exercising certain muscles.  If you keep doing that, its gonna stay like that.



OVER THE COUNTER MUSCLE ENHANCERS (Health Food Stores)
These chemicals enhance your body, and show more results from exercise done.

CREATINE Builds up muscle mass (health food stores & Walgreen's)

L-GLUTAMINE increases body hormone growth & improves immune system

MSM (an absolute MUST, the most effective product of the 3) reduces soreness from exercise. (good for old people too, helps the joints)
MSN is fantastic (and cheap enough)
It takes the strain out of exercise, now everything is so easy.

I started using all 3 of these in April 2001 (following the label directions for dosage), and I noticed that I felt much better when exercising, less tired, more stamina, and exercising became more enjoyable, and less of a miserable necessity.  



GENERAL PROTEIN RULE OF THUMB
Men need 75 grams, Women need 50 grams

PROTEIN FORMULA
Your weight in pounds = W
W X 0.4 = Protein in grams / day

REGULAR
Weight X 0.4 = grams of protein daily

RECREATIONAL EXERCISER
Weight X 0.5 = grams of protein daily
Weight X 0.75 = grams of protein daily

COMPETETIVE ATHELETES
Weight X 0.9 = grams of protein daily
(for professional athletes 0.9)

See my Health Food pages for excellent (reasonably priced) sources of protein
Soy Juice, Soy Milk, and Isolated Soy Protein
PROTEIN INFO

(and don't forget FIBER)