natural fitness course

7/29/2019 Natural Fitness Course

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Disclaimer: Please consult with a physician before starting any newexerciseroutine or diet.

INTRODUCTION & OVERVIEW

Congratulations!

If you are reading this it means you have taken thefirst step towards transformation. Not to sound too cheesy, butyou should really be proud of yourself. The key to any kind ofsuccess requires you to take action, and you've already done thatby downloading this course... so you are on your way to a new andimproved you! By the way, this course is totally free and there

are no products or affiliate links here and nothing is being soldso whew! You can relax and enjoy.Just a little warning before we get started. Don't expect this tobe like any other fitness program you've tried before. I'm notreally a conventional guy and I'd say I have some prettyunconventional ideas.

"The reasonable man adapts himself to the World; the unreasonableone persists in trying to adapt the World to himself. Therefore all

progress depends on the unreasonable man."George Bernard Shaw,Maxims for RevolutionistsSome of the topics that I cover might seem odd to you, but hangwith me 'cause I promise there's a method to my madness. Besides,if you are anything like me, you've tried a bunch of the"conventional" methods before and perhaps they didn't end up givingyou the results that were promised or that you expected. So,what's the harm in trying something a little different? You have

nothing to lose (except fat) and only an opportunity to gain(strength!)Okay, that being said, let's start to get into the meat of this.First of all, I should tell you a little bit about my philosophiesand how they will relate to this course on shaping up your body andyour mind. For me, to be successful at anything, I've needed to beCONSISTENT at whatever I was doing until I reached my objective.So, to make any kind of transformation or change in your life,you've got to make a choice and stick with it and be CONSISTENTandUNSTOPPABLE in your determination to reach your goal. If you haveno idea how to do this, don't worry, we'll dig deeper into finding


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your motivation in the upcoming days and YOU WILL find yourMOTIVATION. We all have a motivation and I'll help you find yours.

To be consistent at something, you need to start with a SIMPLE

plan. If you make something SIMPLE and EFFECTIVE then you areWAYmore likely to stick with it. I've read all these other fitnessplans that say... Day One do 3 sets of these 5 sets of those, eatthis, eat that... Day Two, do 10 sets of these, 4 sets of those,rest, eat, repeat..... aghhhhhhhhh... I mean really! Who in theirright mind can keep up with all that? I can barely remember to paymy phone bill.I'm here to tell you that you don't need some crazy elaborate

work-out program to transform your body. Complicated andelaborateDOES NOT equal EFFECTIVE. I repeat COMPLICATED DOES NOTEQUALEFFECTIVE.

That brings us to a very important principle that I will describeto you briefly: THE 80/20 PRINCIPLE. According to VilfredoPareto, a well-known economist and sociologist who lived from themid 1800's to early 1900's, approximately 20% of the population

owned 80% of the wealth. Okay, now you are probably wondering:What does that have to do with fitness? Well, as it turns out,this principle, also dubbed "Pareto's Law," can be applied toalmost anything.For example, using this principle, you could say that 20% of youractivities at work are accounting for approximately 80% of yourincome. Or, 20% of your customers are accounting for 80% of yourincome. The rest of them are basically wasting your time.

When you apply this to your fitness/workout regimen, you could saythat 20% of the exercises you do are giving you 80% of yourresults: muscle growth, weight loss, etc. So, if you can figureout which 20% is giving you most of your results and minimize oreliminate the other 80%, you've automatically trimmed down yourworkout time by 80% and you'll likely get the same or betterresults. See where I'm going with this? This is an extremelypowerful concept to really GET, because once you see how thisapplies to your life, you can make some dramatic changes.

Okay, I could go on and on, but I don't want to bog you down withtoo much information on the first day. I get REALLY excited aboutthis stuff and I'm really happy to be sharing this information with


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you. I'm sure you are eager to get started... but be patient overthese next 7 days because we are going to be laying out a reallysolid foundation for you to start on. You can't build a stronghouse on a weak foundation.

Tomorrow I'm going to start delving into your psychology and thenwe'll move on to getting your body healthy from the inside out.Together, we are going to find your motivation which is going to bethe PSYCHOLOGICAL FUEL that you will need to transform your body.This is all about PERMENANT and LASTING CHANGE, not temporaryfixes, so get ready!

Your First Assignment:

Get out your digital camera, Polaroid, orfind a sketch artist (not recommended) and snap a couple of"Before" pictures of yourself. I don't care much about takingmeasurements and all that stuff, but if it floats your boat... goahead. I have no idea what mine are all I know is that I like whatI see what I look in the mirror and more importantly, I like theway I feel. Remember, simplicity here is the key and the objectiveis to get results that you can see with your own eyes. Plus itwill be fun to show people your "Before" pictures later or just

keep them for yourself to see how far you've come. If you don'tlike the way you look in your pictures, don't worry... hang on tothat feeling.. it's a GOOD THING!

PSYCHOLOGY OF THE MIND - Finding your motivation & drive.

You are your biggest enemy.Breaking through your own psychological barriers and limiting

beliefs will likely be much harder than the physical part of thistransformation so I'm going to address this subject right out ofthe gates.

A limiting belief or psychological barrier is anything that youbelieve about yourself, your environment, or the world at largethat stands in the way of your reaching your TRUE POTENTIAL.Remember the story about the first guy that ran a mile under4-minutes? Prior to him breaking through that 4-minute mark, mostpeople thought it was impossible. This was a "psychologicalbarrier" of the population at large. Well, after he broke throughthat 4-minute mark, all of the sudden it became possible andshortly after that, several other people broke through the same


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barrier and since then hundreds if not thousands have followed.We all have these self-imposed barriers. The self-help gurus liketo call them limiting beliefs, but whatever you call them, theyhave an enormous effect on you. They may be beliefs that you have

about yourself or beliefs that you have about the world at large.The problem is that most of them are playing out in yoursubconscious without you being overly aware of them. The mind is atricky thing!

There are hundreds of self-help books and 7-day seminars on thissubject, so I'm not going into any great detail here but I do wantto touch on the subject because it's important to your success.I'll use a personal example to illustrate this concept. I'vealways had friends that were older than me and I always remember

them saying that once you turn 30 your body starts going downhilland it gets harder and harder to stay fit.

So, guess what happened? I turned 30 and it was almost as if aswitch went off in my brain and I started getting fat. I hadalways been relatively thin and fit with little effort, but Iturned 30 and all seemed to go to hell in a hand basket and Icouldn't seem to lose the gut no matter how hard I tried.Then, I became friends with this guy who was almost 50 years old

and he literally had the body of a 22 year old. In fact, he stillgot carded when buying alcohol. I originally thought that he musthave won the genetic lottery, but when I saw pictures of his familyand his younger brother who looked 20 years older than him Irealized that his genetics probably only played a small part in his"Cocoon" like preservation. I had to know his secret, so I askedhim and he gave me this simple answer:"I don't believe in aging."

That seemed really stupid to me at first and it wasn't until muchlater that I realized how profound of a statement it actually was.Now, I'm not saying that you can just convince yourself that youdon't believe in aging and expect to always look 22 for the rest ofyour life. I used that example to illustrate how powerful ourthoughts are and how they can actually affect your body and yourhealth.I realized that perhaps my belief that "my body would start fallingapart at 30" was actually a psychological barrier that waspreventing me from reaching my fitness goals. So, by meeting myolder yet-seemingly ageless friend, I realized that my belief thatI had adopted from my other peers was TOTALLY AND COMPLETELY


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FALSE.They can go ahead and go on downhill after 30, but I decided notto subscribe to that belief. Once made that distinction in mymind, everything changed and my body started responding almost

overnight!The point that I want to make here and really drive home is thatYOUR PSYCHOLOGY WILL PLAY A CRUCIAL ROLE in your physicaltransformation. The first thing that you can do is to startidentifying some of the limiting beliefs that have been holding youback from reaching your highest potential. The good news is thatSIMPLY by making these things CONSCIOUS they will no longer havethe same power over you. You don't need to go through some 7-dayseminar or read 20 self-help books to get this. I'll save you

thousands of dollars and tell you they will all say about the samething. IT'S YOUR BELIEFS THAT DEFINE YOUR LIMITS. Change yourbeliefs and change your limits.Some common examples:I don't have athletic ability.I'm too fat to get into shape.I'm too old.I don't have the genetics for this.Etc.

These are just some examples to help you figure out what's holdingyou back. This is the time to get really honest with yourself.The more honest you can be, the better your results are going tobe. Again, once you identify these beliefs, they will no longerhave the same power over you and you will begin to experience yourlife differently. Also, don't be surprised when your body startsresponding differently!The mind is a POWERFUL tool and when you start using it instead of

it using you, I bet you'll see some dramatic changes in all areasof your life.That's it for today. Tomorrow I'm going to dig a little bit deeperinto this and help you to really uncover your drive and motivationwhich, as I said yesterday, is going to give you the psychologicalfuel to make this transformation and change your way of life alltogether.Are you getting excited yet??? I am!

Tonight's assignment:


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Sit down and write down 5 or 10 beliefs thatyou feel have been holding you back from reaching your potential.What are some of the thoughts that go through your head on a dailybasis that DO NOT serve your highest purpose? You can apply this

to any part of your life, but for the sake of this course, askyourself the question:"What are common beliefs/thoughts that I have been having aboutmyself that have held me back from reaching my physical goals(strength/fitness/health, etc)?

Try to write as fast as possible and write the first things thatcome to your mind (don't edit and don't hold back.) Then, look atyour list and pick out the top 3 or 4 things that seem the most

relevant. Expand on those 3 or 4 things and write down how theyhave been affecting you up to this point and how they will continueto affect you if you choose to hang on to them. (Again, I'm savingyou thousands of dollars in self-help seminar fees.) As I said,just by simply making these things conscious, they will no longerhave the same power over you. IT'S TIME FOR YOU TO STEP BACKINTOTHE DRIVER'S SEAT AND TAKE YOUR POWER BACK!Imagine how good it will feel when you have stepped back into your

TRUE POWER! It will change EVERYTHING in your life, not just yourbody.

PSYCHOLOGY OF THE BODY - DEFINING YOUR NEW BELIEFS

"Get Rich Quick" schemes don't work and neither do "Get Fit Quick"schemes. I don't advocate some kind oftake-this-pill-and-you'll-have-a-six-pack in the morning routine.

What you are embarking on is real transformation and it's going totake real energy, real sweat, real determination, and the reward atthe end of the rainbow is WELL WORTH IT my friend! Stick with me,and you'll see!I'm going to help you find the psychological fuel that's going tokeep YOU GOING... and GOING... and GOING. You are making somebigchanges and they will seem difficult at first, so it's importantthat you uncover what your motivation is so that you can always tap

into that. Now that you've hopefully identified some of yourlimiting beliefs and realized that they are TOTAL B*LLSH*T, it's


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time to define some of your new beliefs. You have a blank canvasand YOU decide what to believe. No one else. The possibilitiesare endless!

When setting the objective to achieve any goal, fitness/health or

otherwise, it's extremely important to know WHY you want to achievethe goal. The WHY is going to always point you to the source ofyour motivation and drive. We all have a reason WHY and amotivation. You have a motivation to transform your body, get inshape, or something similar, otherwise you would have never signedup for this course. Am I right?So, it's time to be honest with yourself again. Why do you wantthis? What are the potential upsides and rewards to followingthrough? What are the potential downsides to not following through

and staying on the same path that you're on now? Where does thatpath lead ultimately in 5, 10, 20 years? Do you like how thatlooks? If you stay on the same path how will it affect the peopleyou love? If you make a transformation to an improved version ofyourself, how will THAT change your life? How will you feel whenyou look down and see that you are fitting into the same jeans youwore 10 years ago? How proud will that make you feel that yousacrificed your sweat to get healthy? How good will it feel whenall "the doubters" start saying things like "hey, you are lookingpretty good, what are you doing?"

It's time to regain your vitality and I'm going to help you. Asyou are probably starting to realize, this goes a lot deeper thanjust getting a six-pack. This is about improving the quality ofyour life and becoming a source of inspiration for those around you.I'll tell you briefly about how I found my motivation and drive andperhaps this illustration will help you find yours. I really letmyself go between age 30-32. I was smoking a lot of pot, drinkinga fair amount of alcohol, spending too many hours in front of a

computer screen, and it really started to do a number on myemotional state, body, and overall health. I started feelingdepressed all the time and just lost the lust for life. Althoughthere were always exciting things happening around me, I had thisfeeling of mediocrity floating around inside me most of the time.In September of 2008, about 6 months ago (at the time I'm writingthis) the person that I thought was the "love of my life" dumped metotally out of the blue. Although it seemed traumatic at the time,looking back, it was absolutely the best thing that could havehappened to me. It was like a big slap in the face caused me towake up and really look at my current life situation with openeyes.


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Sometimes in life, we need those slaps. I believe that's the(Universe/higher self/God/insert whatever works for you) way ofwaking you up (at least briefly) so that you have a window ofopportunity to change. It's easy to go back to sleep, but if you

don't, there is BIG transformation to be had.

For me, I decided to use the break-up as my motivation to makesomedrastic improvements in my life. Originally, my motivations were abit manipulative because I thought that if I got back in shape andlooking better than ever, I would win back the affection of my ex.Well, that wasn't in the cards, but what did happen was that I DIDget into the best shape that I've ever been in and ultimately I DIDIT FOR MYSELF, NOT FOR MY EX OR ANYONE ELSE.

In the beginning, I used the break-up as MY MOTIVATION because ithelped me to push myself just a little bit further when I was readyto give up. That's what you are looking for here: something thathas a STRONG EMOTIONAL CHARGE that will help to keep you goingwhenyou are ready to give up. I use the simple mantra: "keep going...keep going... keep going." These little mind tricks work, seriously!Hopefully you've determined some of your limiting beliefs, so it's

time to start deciding what will be on your new canvas. Havingclearly defined goals are essential to your success and havingVISUAL GOALS are even more powerful. So, since we are keepingthings in the general context of the body, it's time to define yourphysical goals. Be specific. Do you want to lose/gain weight? Ifso, exactly how much? Do you want to get more lean? Do you wantto build muscle? I'm going to guess YES to these. Write them down.Okay, enough for today. Tomorrow we are going to start gettinginto the practical part of this course: what you'll be eating,

workouts, etc.For now, tonight's assignment:1. Answer this question: Why are you doing this? What is yourmotivation? (refer to the list of questions in this email tofurther expand on this) Remember, your finding the source of yourpsychological fuel by uncovering your WHY. You want to feel thatyour current path and your current state of being is NO LONGERACCEPTABLE to you. Remember that picture that you took before...ifyou don't like what you see, it's okay to feel angry that you'velet yourself go and use that anger as your motivation. The pointis not to be self-deprecating but to be honest with yourself.


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Sometimes a little pain can be the best catalyst for change. Don'tbe afraid of it.2. Define your goals and be clear. For me, I'm extremely visual,so I found a couple of pictures of athletes that had physiques that

reflected the type of body that I wanted to obtain. I posted themon my bathroom mirror so that I would constantly be reminded of

what I was aiming for.

STARTING FROM THE INSIDE - DETOX - GETTING YOUR CELLS

HEALTHY

So, hopefully by now, I've jumbled up your mind a little bit andnow it's time to get into the nuts and bolts of how you are going

to transform your body and improve your quality of lifedrastically.

Tony Robbin's says "Confusion means you are about to have abreak-through." So, if you are feeling a little confused aboutnow, it's a good thing. Again, I'm saving you thousands of dollarshere. And again, you're welcome.Continuing with the theme of starting from the inside-out, it'stime to get your cells healthy. We've started getting your mind

into better shape, so now we need to make sure that we are workingwith top-notch equipment if we are going to continue building abody that's going to last.

Your body is only as healthy as your cells. If your cells aren'thappy, then your body is not going to respond the way you want ittoo.. at least not for the long term. Remember, I advocatepermanent change, not temporary fixes.I don't think many people would argue that we live in a toxic world

that is getting more toxic by the day. In addition to that, weconsciously choose to fill our body with more toxins. Luckily, thebody is a pretty amazing machine and has the ability to cope with alot of ABUSE. But, over time, just like a car, it will start tobreak down if you don't service it properly.Your body expends and enormous amount of energy in detoxificationefforts to keep you alive and hopefully kicking. Now, imagine thatyou can relieve some of that stress from your body by helping italong a little bit. Once you lighten the load on your body, itwill have excess energy left over to start doing things, such as:renewing cells, growing muscle, producing collagen for the skin, etc.Since you are going to be adding more physical stress to your body


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by starting this program, it's important to do some simple thingsto help your body detox and get your cells healthier. This is notsome crazy 21-day lemon juice and syrup fast, which I personallythink is totally unnecessary and too extreme. These are somesimple things that you can do to get your cells back on the right

track. Remember, SIMPLICITY is one of the keys to your success.Water:Go out and buy a non-disposable water bottle that you can carrywith you everywhere. It can be plastic or for tree-hugging hippies(love you all) you can opt for the Nylaprene (non-plastic.) If youhave filtered water at home, great! If not, when buying bottledwater, buy the biggest jug possible and use this to refill yourportable bottle. This will reduce your plastic consumption.Supercharge your water buy adding fresh-squeezed lemon juice. Not

only will this make your water taste better, lemon juice has a longlist of benefits and they are inexpensive.

Some Lemon Benefits:-blood purification-natural antiseptic to help fight infections-natural mosquito and fly repellant-high potassium, good for heart!

Your cells need lots of water to purge out toxins. If your urine

is darker than light yellow, you are not drinking enough. Ideally,it should be almost clear.

Alcohol:Use in moderation, or consider taking a break from this tasty adultbeverage for a while. Give your liver a chance to recover. Mostdrinks have lots of calories and almost zero benefits besidesmaking certain people more attractive. If you do want to keepdrinking, make better choices. Stick with red wine or if you want

to have a cocktail, I like Bacardi & diet coke (try to keep it toone)

Mary Jane:If you are a fan of this lovely lady, I don't blame you. There aremany good times to be had when she's in town. However, there aresome benefits to lying off the bong for a while. Marijuana doeshave the tendency to zap your energy and supposedly, it's alsosometimes associated with lowering testosterone levels in men. Notthe best thing when you are embarking on a journey of physicaltransformation. Use your best judgment and figure out what worksfor you.


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Processed Foods & BeveragesTry to stay away from things that have a list of ingredients longerthan your arm. At least, use them in moderation. This goes out to

all those Twinkie lovers out there. You don't have to go all crazyWhole-foods organic, but the key here is to make better choices.This is common sense. When you buy foods that are in the mostnatural state possible, they will be better accepted and used byyour body. No one really knows what all those chemicals andpreservatives are doing to you. Choose not to be a lab rat.I must admit, I love Coke Zero, but I try not to drink it too muchbecause I know that the artificial sweeteners have been proven tobe a neurotoxin and all sodas are extremely acidic which contributeto weakening your cell walls. Also, not good when you are trying

to build muscle. I limit my intake to one or two cans per week. Ifeel that I drink enough water to counter-act the negative effects.

Breathing:When you are born, the first and most painful thing that you do, istake a breath of air. This is quite a shock to the systemconsidering you've been floating around in amniotic heaven for9-months. From that point forward, most people become veryshallow

breathers.Getting oxygen into your system on a daily basis has enormousbenefits. Like water, the cells need oxygen to purge toxins. Youcan oxygenate your blood by starting a simple daily breathingroutine. Take a couple of minutes out of every day and take 20deep breaths.

Oxygenating your blood will not only help to detoxify you, but itwill also give you energy and give a boost to your metabolism.

It's like adding Nitrate to your automobile fuel. And, it's FREE!

Tonight's assignment: Take a look at where you can decrease thetoxins that are going into your body and decide what you arewilling to change or modify slightly to take some pressure off ofyour body. Most importantly, START DRINKING WATER. If you don'tdo anything else, this will counteract A LOT of the negativeeffects that other things are causing.

YOU ARE WHAT YOU EAT


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This is so true! There was this girl that I went to college withand you could say that she had an eating disorder because all shecould be seen eating in the cafeteria was carrots. By the middleof our first semester, she literally started turning orange! True

story! She must have gotten tired of carrots (or being orange) andby the next semester she switched to cabbage. You can imaginewhathappened.This is obviously an extreme example to make light of andillustrate a very important point that plays true in all of us. Ifyou put a bunch of over-processed nutrition deficient food in yourbody, your body is going to start reflecting that at some point.If you put natural nutrition-rich foods in your body, your body

will reflect that over time. Common sense, right?Then why do we choose to put over-processed foods in our body thataren't doing us any good? There are all kinds of diet and foodmyths floating around out there and it can be difficult to sortthrough it all to uncover what WORKS FOR YOU. Most fad diets arejust that, fads. They go in and out of style when people realizethat they are too hard to follow or they don't create lasting andsustainable change. Or perhaps, it's discovered that they aren'toverly healthy for you.

Over the years, I've researched and experimented with differentways of eating and I've found something that works very well forme. I don't like to call it a "diet" because that impliesrestriction and that's not a word I like to use in my vocabulary ora philosophy that I live by.

Every body and every metabolism is slightly different and whatworks for me, may or may not work as well for you. However, it's agood starting point and will probably be an improvement over what

you are eating now. For example, some people do really well withbeing vegan. I've tried that and I feel good, but I get way tooskinny and don't like the way I look. So, for me, it doesn't workin the long-term. When you start to really tune into your body andlisten to what it needs, you can begin to make adjustments alongthe way to develop a way of eating that serves your body's highestpotential.To get a lean, muscular, and ripped body, it's essential to startfrom the inside out. .Every meal that you eat should contain the following components:


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A source of LEAN PROTEINChicken Breast (Grilled or Baked)Tuna (in water)Pork Chops (Grilled or Baked)Egg Whites

Other Fish (Grilled or Baked)A source of GOOD FAT

Avocado (My Favorite)Olive OilNuts/Seeds (pumpkin seeds, almonds, walnuts, etc)

A source of Carbohydrates

Raw Veggies - Combine multiple colorsRaw Whole Fruits -Organic w/High Fiber are Best

Apples, Blueberries, Goji Berries, etc.Whole Grains/Beans

Brown Rice, Black Beans, Garbanzo Beans, Lentils, Oatmeal,Sprouted Wheat

High Fiber CerealALL BRAN or something similar

Contrary to popular belief, you actually NEED FAT TO LOOSE FAT. Ifyou don't have enough good fat in your diet that your body canutilize (Omega 3-6-9, unsaturated & unprocessed, etc), your cells

will hang onto body fat because of the deficiency. When you startadding good fat into your diet by adding avocados, olive oil, etc,your cells will start releasing body fat since you are no longerdeficient. Your cell walls are made of liposomes (fat), so yourbody needs this essential component to build healthy and strongcells. Remember, your body is only as healthy as your cells.Plan your meals by simply choosing one portion/serving from eachcategory per meal. Between meals, snack on nuts, seeds, and fruitsand/or a protein smoothie.

A typical day will look like this:BREAKFAST2-3 egg whites with one yolkBowl of ALL BRAN cereal with ACTIVE CULTURE yogurt instead ofmilk.(This is absolutely the best way to kick start your digestive systemfor the day. The fiber will act like a broom sweeping throughyour system allowing you to shed all kinds of blockages and theyogurt will replace and give you your daily dose of good bacteriato aid in digestion.)


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LUNCHGrilled Chicken Breast

Tri-color salad (spinach, tomato, carrots) avocado with olive oil and lemon dressing

MID-AFTERNOON SNACK Protein Shake or Piece of Fruit and handful of nuts

DINNER

Baked Pork ChopRaw Fruit Salad Avocado

POST WORKOUT/SNACK Protein Shake or serving of fruit & nutsI eat this way about 80% of the time and the other 20%, I eatwhatever I want: Ice cream, pizza, cookies, etc. This equates to

one free day per week and one free meal per week, approximately.

I usually take Sunday completely off and give myself one free mealduring the week. This is great if you want to go out and enjoyMexican Food with friends or some other splurging. Remember, thekey here is not to feel that you are restricting yourself. Youstill want to live and enjoy life and reward yourself for your hardwork and dedication.BUILDING CARDIOVASCULAR STRENGTH AND ENDURANCE

The workout portion of this course is broken into two parts:Building Cardiovascular Strength & Endurance and Building MuscularStrength and Endurance. I advocate building FUNCTIONAL andPRACTICAL strength that you will be able to use in your daily life,as opposed to the strength that you build in a gym, which reallyonly serves you well when you are AT THE GYM. Today we are goingto briefly cover the cardiovascular portion of your training andtomorrow we will close with the muscular portion of your training.When Matthew McConaughey was asked how he stays fit, hereplied "Ibreak a sweat every day." I love the simplicity of his philosophy


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because it really works. If you do something every day to break asweat, chances are you'll be much better off than you are now.Moving your body has multiple benefits that transcend just gettingripped and looking better. When you move your body you engage

yourcirculatory system and assist the body in eliminating dangeroustoxins through your lymphatic system. Your lymphatic system doesnot have a pump (like the heart) so the only way your lymphaticfluid moves is when YOU MOVE. YOU ARE THE PUMP. When you arestationary for long periods of time, the lymphatic fluid becomesthick and toxic. Not good!So, to start moving your body, find an activity that you enjoydoing or that you can learn to enjoy doing multiple times per week.

For me, I use running as my main cardiovascular activity. I likerunning because: I can do it anywhere, I don't need any specialequipment, besides shoes, and there is no special preparationrequired. I can be out the door in 5 minutes.You want to choose an activity that you will be most likely tostick too. For example, if you choose swimming as your activity,you will need to have easy access to a pool regularly, havefavorable weather, proper equipment etc. The more variables that

are required, the more likely you will have conflicts and you mightnot stick with it.

Whatever you choose, for the first month or so, you want to makesure you do this activity for at least 30 minutes and a minimum of3x/week. Also, make sure that you do this activity at a briskenough pace to break a sweat during each workout.Tip: If you are running, at the end of each run pretend you aregetting chased by a rabid pit-bull for 30-60 seconds and sprint

accordingly. This will activate your nervous system and will pumpa nice dose of testosterone into your blood.Simple, right?30 minutes - 3x/week - Break a sweat every time.Your Assignment: Decide on a sweat-breaking activity and make aschedule that you can stick too. Pick a time of the day that youare most likely to stick too and make a routine of it. I have themost energy in the early evening, so I always do my workouts beforedinner time at around 7pm. Routines become habits. Habits becomechange. Change becomes Transformation.


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BUILDING MUSCULAR STRENGTH & ENDURANCE

To build muscle, it's necessary to expose your muscles to

resistance. When your muscles get stronger, you increase the

resistance and they grow. At the gym, resistance is typically

provided by weights. Outside of the gym, resistance can beprovided by using your own body weight.

When you work out using your own body weight as resistance, you are

much less likely to injure yourself. You intuitively know when to

stop, as opposed to working out with weights. When you work out

with weights, you are much more likely to push yourself to far and

expose yourself to possible injury.

I'm here to tell you that YOU DO NOT NEED A GYM OR WEIGHTS TO GET

RIPPED. I haven't been to a gym in over 2 years and I'm more

ripped than I've ever been in my life. I used to go to the gym6-days/week for 2 hours at a time. Now I work out about hour/day

and have increased my results 10-fold.

The core and fundamental exercise that I use in my workouts is

pushups or some variation thereof. When you do a push-up, you

engage every major muscle group in your body. There are a

seemingly infinite amount of variations that you can do to target

specific muscle groups and muscles.

These are JUST the basics.

For the first 30 days, focus only on doing the standard/basic

pushup. At a minimum, do a pushup workout at least 3x/week. I

like to alternate my pushup days with my running days. That way,

I'm working out every day (except Sunday) and it helps me to stay

in a daily routine. Also, you'll give your body a day to rest

between cardio exercises and muscle exercises.

Remember, CONSISTENCY is another important key to your success. Daily

routines equal consistency.

For your pushup workouts, do at least three sets of basic pushups

and do as many as you can with proper form. Rest a minute or so

between sets. When you can no longer do a pushup with the proper

form, you are done.

When you are getting started, your workouts may look like this:


17/17

Set One - 17 Pushups

2 Minute Rest

Set Two - 13 Pushups

2 Minute Rest

Set Three - 9 Pushups

If you stick with this simple cardiovascular and muscle building

routine, you are going to be in much better shape than 90% of the

population.

I hope that this course has provided you with some knowledge that

will assist you in your own journey. I've simply shared with you

some of the principles that have worked for me and improved the

quality of my life and it's my wish that they will do the same for

you!

Thank you for playing! Be proud of yourself and STEP INTO YOURPOWER!

natural fitness course

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