The PERFECT Life (A work in progress...) #1: EVERYTHING you need to know to be Happy and Healthy (#2 Loved and Wealthy coming soon)!
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Ranked #14,442 in Health, #163,284 overall
Easiest ways to live the best life - best, perfect methods: how to vastly improve your health and mental state, how to eat well, how to sleep well, how to avoid illness and injury, how to stretch, how to excercise aerobically, how and why to get in shape by lifting weights,
(SKIP AROUND AND LEARN ONLY WHAT YOU WANT!)
THINK happy, humorous, grateful, positive thoughts about helping others
NEVER worry or regret
ENJOY strenuous sports
AVOID most things man made.
How to be happy and healthy in a nutshell: easy, simple steps and techniques - a method - that will develop HABITS that will make you happier and healthier.
Not healthy and happy but 1. happy and 2. healthy (Happiness is more important than health!):
I always put happiness before health because happiness is always more important than health. (I only include health because without health you eventually die and your happiness ends). Nothing is more valuable than happiness and health - nothing. (Some might argue that your family's happiness is more important than your own, and although love is the "willingness" to sacrifice - sacrificing for love will make YOU happy, so - and I will not really be addressing all of the false arguments - this would be a waste of most readers time - please write me with an counter arguments I will footnote all of the rebuttals. For now they will be in parentheses.)
All that you really require for health is that which you require for life -
from most urgently need to least -
LEARN AND ALWAYS REMEMBER THE ORDER OF THEIR IMPORTANCE!:
1. shelter (dead instantly)
(SAFETY!!! ALWAYS think of protecting your body from temperature and pressure/injury (and deadly, damaging UV radiation(sun), toxins and polutants in the air, water, food, toiletries, etc.): PLENTY of clothing, the SAFEST auto, all conceivable safety precautions! However, without some form of HAPPINESS you would still find a way to take your own life - instantly!),
2. oxygen ("dead" in 6 minutes)
(the health of your lungs and heart comes first!)
3. water (dead in 3 days)
(plenty and OFTEN, pure, filtered water - are you craving sweets or fats? Then your body is THIRSTY!!)
4. sleep (dead in a week or two)
(dark!, cold!-65 degrees, quiet!-white noise, COMFORTABLE bed, NO NAPS!)
5. food (dead in a month or two - depending on muscle mass)
(whole, raw, organic, natural vegetation, fruit, seeds, nuts, beans and some cooked fish and egg whites - AVOID all man made food!)
6. excercise (atrophy - but death?)
(DAILY! SAFELY: Light stretching > Warm-up > Real Stretching! >enjoy BREATHING - swimming, jogging, biking, AND WORKING - weight lifting, pushups, sittups, squats > Strecthing > Cool down (keep warm) )
7. sunlight (vitamin D deficiency?)
(PERMANENTLY DAMAGES and AGES your skin and causes DEADLY SKIN CANCER! You only need and want a FEW minutes a day near dawn or dusk on some bear skin to produce vitamin D)
Next you'll need some knowledge - a method - about how to optimize these and minimize almost everything else.
ALSO RESEARCH, LIST and LEARN!!:
Most common causes of death worldwide,
(2007: Heart disease, stroke, lung infections, AIDS, diarrheal diseases, tuberculosis, Malaria, lung cancer, traffic accidents, childhood disease, accidents, hypertension, suicide, stomach cancer, cirrhosis of the liver, kidney diseases - nephritis..., colon cancer, liver cancer, measles...)
nationally,
(2007: Heart disease, cancer, stroke, lung disease, accidents, diabetes, Alzheimer's, influenza/pneumonia, kidney diseases - nephritis, septicemia-bacteria in the blood-infection,...)
within your immediate area!!,
(???)
within your family tree!!!
(???????)
FOR YOU AND YOUR LOVED ONES' AGE GROUPS!!!!
(Childhood diseases!! Teenagers: death by auto...)
"NEVER WORRY about death -
DREAM and act on how BEST to LIVE!"
And then all that you need to be happy is some more knowledge - a similar method. I am going to give you both methods.
HAPPINESS IS AN ATTITUDE! (That can be developed.)
Happiness! (How to aquire habits that will make you a happier person)
Secret keys to happiness: the simple habits and thought processes of enlightened, happy people
I will explain to you how and why you should: Do whatever it takes to get in the HABIT of being as happy and cheerful and jovial as you can at all times!
NEVER WORRY OR REGRET - anything - ever!
Plan, act, prepare - but never worry
(From a cost benefit analysis worrying is always pointless: worrying makes you unhappy at the present moment without any benefit.)
Remember, analyze, learn, and act but never regret.
By the same reasoning, regretting is as useless.
All that we have is RIGHT NOW! PRETEND AS IF NOTHING ELSE MATTERS EXCEPT HOW YOU FEEL RIGHT NOW (because that is all that ever does matter)!! Smile and laugh at all things - as though all things were amusing - and soon you will find the amusement in all things. When you find yourself thinking and feeling unpleasant thoughts and emotions SIMPLY stop, force yourself to begin smiling and laughing and thinking of your favorite things: a loved one or pet and imagine them as completely ecstatic or full of uncontrollable laughter!!
Could? Would? When?
1. Could you?: Let go and forget and get over all of your negative thoughts and emotions about things 1. Completely out of your control 2. Out of your immediate control 3. In your control (this is the hardest one - you should continue to work on your ability to change things BUT you should never allow ANYTHING to impinge upon your happiness at the present moment - BECAUSE all we have is RIGHT NOW!!)
2. Would you?: Let go and forget.
3. When will you? (This is merely an invitation to do it now or at least contemplate why any time later than right now would be any better - I submit that right now - immediately is the best time to begin thinking and feeling as happy as you can!).
SPREAD JOY as much as possible: try to ONLY watch comedy movies (other movie genres will literally stress you - making a heart attack more likely) try to read only humorous books and magazines and websites. Become a comedy junkie - or better yet: begin training to be a comedian. Try out your "best material" on your friends and family.
Become a comedian and a comedy fanatic:
Watch comedy movies almost exclusively
Get the funniest moments on video and
Save them for your darkest hours and then
Replay them until you not only stop laughing at them but can recite them yourself and make others laugh.
Go to see comedians whenever possible.
STUDY comedy:
Take comedy acting classes,
Join a comedy troupe,
Read humorous books, magazines and websites
RESEARCH, LIST and LEARN!
NEVER WORRY OR REGRET - anything - ever!
Plan, act, prepare - but never worry
(From a cost benefit analysis worrying is always pointless: worrying makes you unhappy at the present moment without any benefit.)
Remember, analyze, learn, and act but never regret.
By the same reasoning, regretting is as useless.
All that we have is RIGHT NOW! PRETEND AS IF NOTHING ELSE MATTERS EXCEPT HOW YOU FEEL RIGHT NOW (because that is all that ever does matter)!! Smile and laugh at all things - as though all things were amusing - and soon you will find the amusement in all things. When you find yourself thinking and feeling unpleasant thoughts and emotions SIMPLY stop, force yourself to begin smiling and laughing and thinking of your favorite things: a loved one or pet and imagine them as completely ecstatic or full of uncontrollable laughter!!
Could? Would? When?
1. Could you?: Let go and forget and get over all of your negative thoughts and emotions about things 1. Completely out of your control 2. Out of your immediate control 3. In your control (this is the hardest one - you should continue to work on your ability to change things BUT you should never allow ANYTHING to impinge upon your happiness at the present moment - BECAUSE all we have is RIGHT NOW!!)
2. Would you?: Let go and forget.
3. When will you? (This is merely an invitation to do it now or at least contemplate why any time later than right now would be any better - I submit that right now - immediately is the best time to begin thinking and feeling as happy as you can!).
SPREAD JOY as much as possible: try to ONLY watch comedy movies (other movie genres will literally stress you - making a heart attack more likely) try to read only humorous books and magazines and websites. Become a comedy junkie - or better yet: begin training to be a comedian. Try out your "best material" on your friends and family.
Become a comedian and a comedy fanatic:
Watch comedy movies almost exclusively
Get the funniest moments on video and
Save them for your darkest hours and then
Replay them until you not only stop laughing at them but can recite them yourself and make others laugh.
Go to see comedians whenever possible.
STUDY comedy:
Take comedy acting classes,
Join a comedy troupe,
Read humorous books, magazines and websites
RESEARCH, LIST and LEARN!
HAPPINESS: Loose yourself in a cause greater than yourself!
Become other centered! Ironically, it is for your own good that you do this!
RESEARCH, LIST and LEARN:
All of the greatest "CAUSES" of the past and today!
Concern yourself almost entirely with these causes - in the most positive and optimistic way possible!
(Concern yourself secondly with the happiness of those you feel are most worthy of it and then concern yourself thirdly with your health so that you can stay alive long enough to reap the benefits of your "labors of love"!!
RESEARCH, LIST and LEARN:
All of the greatest PEOPLE that have ever lived and those that are still living today - your heroes!
Study and PERFECTLY EMULATE EVERYTHING good thing that they did! Model and imitate all of their best traits exactly!
Memorize their best words and recite them often to everyone you meet!
Learn exactly how they learned, do exactly what they did, spend a day - Halloween! - wearing what they wore if you have to, BE them!
Be a hero to everyone!
Smile at everyone you encounter. Tell them how wonderful it ALWAYS is to see them. Ask them how they are doing. Ask them what they are doing and how you could help. Politely, pleasantly and non-chalantly inform them of some great cause you happen to be involved in and invite them to help! (You may succeed in permanently brightening their life as well!)
All of the greatest "CAUSES" of the past and today!
Concern yourself almost entirely with these causes - in the most positive and optimistic way possible!
(Concern yourself secondly with the happiness of those you feel are most worthy of it and then concern yourself thirdly with your health so that you can stay alive long enough to reap the benefits of your "labors of love"!!
RESEARCH, LIST and LEARN:
All of the greatest PEOPLE that have ever lived and those that are still living today - your heroes!
Study and PERFECTLY EMULATE EVERYTHING good thing that they did! Model and imitate all of their best traits exactly!
Memorize their best words and recite them often to everyone you meet!
Learn exactly how they learned, do exactly what they did, spend a day - Halloween! - wearing what they wore if you have to, BE them!
Be a hero to everyone!
Smile at everyone you encounter. Tell them how wonderful it ALWAYS is to see them. Ask them how they are doing. Ask them what they are doing and how you could help. Politely, pleasantly and non-chalantly inform them of some great cause you happen to be involved in and invite them to help! (You may succeed in permanently brightening their life as well!)
HEALTH: Safety, variety and moderation!
Safely enjoy strenuous SPORTS and AVOID and shun most things man made,
"SAFETY, SAFETY, SAFETY"
"Protect yourself"
"Moderation in all things (including moderation!)"
"I love strenuous SPORTS"
"I love (insert your favorite sport here)!"
Say it aloud to friends and family -
invite them every day!
"LEAN, FLEXIBLE MUSCLE!"
"USE IT OR LOSE IT"
"AVOID MAN MADE!"
"IF MAN MADE IT - JUST TRADE IT!"
"IT'S SO UNNATURAL!"
"THAT'S TOXIC TECHNOLOGY!"
"TECHNOLOGY'S TOXIC!"
"EAT - JUST ABOUT - AS OFTEN AND AS MUCH AS YOU WANT!
(Of small, handful sized, ONE PORTION meals of an always changing, VAST VARIETY of whole, organic, raw, all natural foods)" Never eat more than ONE SMALL - handful sized - portion of any given food on any given day - or WEEK - VARIETY!!
AVOID AND SHUN:
Food that is NOT easy to find and eat directly in and from nature - without ANY preparation - eat only (or mainly) WHOLE, NATURAL, ORGANIC FOODS, (the "added" costs of these "health" foods pays for themselves thousands of times over in a cost benefit analysis "Always begin with the end in mind")
All energy burning technological devices not absolutely necessary for survival:
Transportation: fuel burning modes
Television,
Computers,
Lighting - Using artificial lighting after sundown and before sunrise has been shown to decrease serotonin production hurting the immune system - a real threat from diseases like cancer!
Phones - Always have a man made cell phone and a spare battery with you at all times for emergencies only!
Speakers - Always carry and use earplugs (I can currently recommend "Hearos") when noise levels make talking even slightly difficult: you will hear everything better than everyone else - and not go deaf - and not irritate or lose your voice. Very few things in nature are very loud - and if they are, they will evoke a "fight or flee" nervous system response and, therefore, unwanted biological stress. When using headphones while running: make sure you can just barely hear the audio and easily hear everything around you - like man made transportation.
Man made chemicals (not ABSOLUTELY necessary for survival)
Man made drugs (not ABSOLUTELY necessary for survival)
EVERYTHING MAN MADE that is not ABSOLUTELY necessary for survival!
The list goes on and on...
"Protect yourself"
"Moderation in all things (including moderation!)"
"I love strenuous SPORTS"
"I love (insert your favorite sport here)!"
Say it aloud to friends and family -
invite them every day!
"LEAN, FLEXIBLE MUSCLE!"
"USE IT OR LOSE IT"
"AVOID MAN MADE!"
"IF MAN MADE IT - JUST TRADE IT!"
"IT'S SO UNNATURAL!"
"THAT'S TOXIC TECHNOLOGY!"
"TECHNOLOGY'S TOXIC!"
"EAT - JUST ABOUT - AS OFTEN AND AS MUCH AS YOU WANT!
(Of small, handful sized, ONE PORTION meals of an always changing, VAST VARIETY of whole, organic, raw, all natural foods)" Never eat more than ONE SMALL - handful sized - portion of any given food on any given day - or WEEK - VARIETY!!
AVOID AND SHUN:
Food that is NOT easy to find and eat directly in and from nature - without ANY preparation - eat only (or mainly) WHOLE, NATURAL, ORGANIC FOODS, (the "added" costs of these "health" foods pays for themselves thousands of times over in a cost benefit analysis "Always begin with the end in mind")
All energy burning technological devices not absolutely necessary for survival:
Transportation: fuel burning modes
Television,
Computers,
Lighting - Using artificial lighting after sundown and before sunrise has been shown to decrease serotonin production hurting the immune system - a real threat from diseases like cancer!
Phones - Always have a man made cell phone and a spare battery with you at all times for emergencies only!
Speakers - Always carry and use earplugs (I can currently recommend "Hearos") when noise levels make talking even slightly difficult: you will hear everything better than everyone else - and not go deaf - and not irritate or lose your voice. Very few things in nature are very loud - and if they are, they will evoke a "fight or flee" nervous system response and, therefore, unwanted biological stress. When using headphones while running: make sure you can just barely hear the audio and easily hear everything around you - like man made transportation.
Man made chemicals (not ABSOLUTELY necessary for survival)
Man made drugs (not ABSOLUTELY necessary for survival)
EVERYTHING MAN MADE that is not ABSOLUTELY necessary for survival!
The list goes on and on...
BREATHE oxygen, fresh air, pleasant, natural odors
1. Excercise and 2. Diet NOT Diet and Excercise!!
Aerobic and anaerobic exercise is more important than diet!
SAFE - and educational - aerobic - and anaerobic - exercise is at the HEART of good health!
HABITS:
Listen to audio books or language courses or read while enjoying exercise.
If you get too tired rest for a minute or two and then continue - we're trying to get healthy not kill ourselves!
Buy an inexpensive electronic
body fat content monitor AND
blood pressure monitor and
ONCE A WEEK measure and record your:
Weight
BODY MASS INDEX (Google a BMI calculator)
Percentage of body fat
Heart rate in beats per minute
Blood pressure
LIST them all - and everything else important
(your cholesterol level! everything you put in or on your body each day! The birthday's, anniversaries, etc. of everyone you know!)
on your large - wall or writing desk - sized calendar!
RESEARCH, LIST and LEARN what your "target heart rate" should be during aerobic exercise
Buy a heart rate monitor and use it when you work out! (Even professional, trained athletes have been know to die of sudden heart attacks while working out. Safety first!)
"LISTEN TO YOUR BODY,
RESEARCH AND LEARN WHAT IT IS REALLY TRYING TO TELL YOU...
DO IT!"
RESEARCH, LIST and LEARN what your "heart rate recovery" is!!
Breath only through your nose to make sure that you are not working to hard - do not risk a heart attack ever. Also try to talk while you work out for the same reason - practice with a foreign language audio course for example or repeat after the recorded speaker as you listen to audio books.
Some of THE MOST ACCURATE INDICATORS OF HEALTH AND LONGEVITY- and therefore sex appeal:
"Toughness":
The "look" and demonstration of feats of strength and endurance -
How quickly could you carry a person your size - on your back - down ten flights of stairs (to safety)?
and to a slightly lesser degree of importance:
"Leanness":
Hip to waist ratio
Apparent Body fat percentage - Anyone can tell how "in shape" (healthy) they are by simple pulling skin and/or fat from their tensed muscles at various point on the body - at the belly, hips, thighs, arms, etc.
Body Mass Index - not as accurate!
Physical symmetry
"LEAN (Flexible) MUSCLE" - in a nutshell - in reverse order - the super hero look!
Much more about exercise is coming up!
SAFE - and educational - aerobic - and anaerobic - exercise is at the HEART of good health!
HABITS:
Listen to audio books or language courses or read while enjoying exercise.
If you get too tired rest for a minute or two and then continue - we're trying to get healthy not kill ourselves!
Buy an inexpensive electronic
body fat content monitor AND
blood pressure monitor and
ONCE A WEEK measure and record your:
Weight
BODY MASS INDEX (Google a BMI calculator)
Percentage of body fat
Heart rate in beats per minute
Blood pressure
LIST them all - and everything else important
(your cholesterol level! everything you put in or on your body each day! The birthday's, anniversaries, etc. of everyone you know!)
on your large - wall or writing desk - sized calendar!
RESEARCH, LIST and LEARN what your "target heart rate" should be during aerobic exercise
Buy a heart rate monitor and use it when you work out! (Even professional, trained athletes have been know to die of sudden heart attacks while working out. Safety first!)
"LISTEN TO YOUR BODY,
RESEARCH AND LEARN WHAT IT IS REALLY TRYING TO TELL YOU...
DO IT!"
RESEARCH, LIST and LEARN what your "heart rate recovery" is!!
Breath only through your nose to make sure that you are not working to hard - do not risk a heart attack ever. Also try to talk while you work out for the same reason - practice with a foreign language audio course for example or repeat after the recorded speaker as you listen to audio books.
Some of THE MOST ACCURATE INDICATORS OF HEALTH AND LONGEVITY- and therefore sex appeal:
"Toughness":
The "look" and demonstration of feats of strength and endurance -
How quickly could you carry a person your size - on your back - down ten flights of stairs (to safety)?
and to a slightly lesser degree of importance:
"Leanness":
Hip to waist ratio
Apparent Body fat percentage - Anyone can tell how "in shape" (healthy) they are by simple pulling skin and/or fat from their tensed muscles at various point on the body - at the belly, hips, thighs, arms, etc.
Body Mass Index - not as accurate!
Physical symmetry
"LEAN (Flexible) MUSCLE" - in a nutshell - in reverse order - the super hero look!
Much more about exercise is coming up!
DRINK water
Two large glasses of filtered tap water with lemon/lime upon waking, before sleep and a half an hour before and after meals
Drink two large glasses of bottled/filtered water (preferably with lemon or lime - vitamin C doses throughout the day! - or mineral water)
upon waking
before going to sleep
up to one half hour before AND one half hour after every "meal".
(Cravings for dessert are really just the body craving for water since fruit is naturally sweet and contains mostly water - and is the only perfect dessert.)
AVOID AND SHUN all MAN MADE drinks EXCEPT:
Drink daily:
Unsweetened green and herbal teas!
100% vegetable juice (ALWAYS avoid MAN-MADE salt)
Unsweetened, 100% fruit juice ONLY when you don't feel well
(high in vitamin C and other cancer fighting chemicals! and, unfortunately, EMPTY calories!
Much better to take a vitamin C pill or "Wellness Formula" and EAT WHOLE RAW FRUIT throughout the day AND
drink tea with lemon and teaspoon of honey and
EAT CITRUS FRUITS: grapefruit, orange, lemon, lime!)
(ALWAYS avoid added MAN-MADE "processed" sugars especially corn syrup!)
Black coffee - only to avoid drowsiness (to avoid a nap or falling asleep "at the wheel")
HABITS:
AVOID labels! (Anything with a label on it is MAN-MADE!)
READ ALL LABELS!
AVOID all MAN-MADE chemicals - especially:
aspartame, asbestos, benzine (never breath or let it touch your skin), oil (never let it touch your skin), alcohols (a toxin/poison) - 1 glass of wine with a meal perhaps,
Good labels say:
"100% Natural", "Sweetened with fruit juice", "Sea salt"
Bad label says:
"Natural flavoring" (artificial flavoring is actually healthier for you!!)
Always remember to:
"CHEW your liquids and
DRINK your food"
(Liquids should be enjoyed very slowly allowing them to warm or cool to body temperature in the mouth AND food should be chewed and chewed and chewed until it is liquefied! and body temperature as well)
NEVER burn your mouth -
always test foods and drinks with your finger tip!
upon waking
before going to sleep
up to one half hour before AND one half hour after every "meal".
(Cravings for dessert are really just the body craving for water since fruit is naturally sweet and contains mostly water - and is the only perfect dessert.)
AVOID AND SHUN all MAN MADE drinks EXCEPT:
Drink daily:
Unsweetened green and herbal teas!
100% vegetable juice (ALWAYS avoid MAN-MADE salt)
Unsweetened, 100% fruit juice ONLY when you don't feel well
(high in vitamin C and other cancer fighting chemicals! and, unfortunately, EMPTY calories!
Much better to take a vitamin C pill or "Wellness Formula" and EAT WHOLE RAW FRUIT throughout the day AND
drink tea with lemon and teaspoon of honey and
EAT CITRUS FRUITS: grapefruit, orange, lemon, lime!)
(ALWAYS avoid added MAN-MADE "processed" sugars especially corn syrup!)
Black coffee - only to avoid drowsiness (to avoid a nap or falling asleep "at the wheel")
HABITS:
AVOID labels! (Anything with a label on it is MAN-MADE!)
READ ALL LABELS!
AVOID all MAN-MADE chemicals - especially:
aspartame, asbestos, benzine (never breath or let it touch your skin), oil (never let it touch your skin), alcohols (a toxin/poison) - 1 glass of wine with a meal perhaps,
Good labels say:
"100% Natural", "Sweetened with fruit juice", "Sea salt"
Bad label says:
"Natural flavoring" (artificial flavoring is actually healthier for you!!)
Always remember to:
"CHEW your liquids and
DRINK your food"
(Liquids should be enjoyed very slowly allowing them to warm or cool to body temperature in the mouth AND food should be chewed and chewed and chewed until it is liquefied! and body temperature as well)
NEVER burn your mouth -
always test foods and drinks with your finger tip!
EAT whole, natural food
DRINK! (chew and chew and chew) Mainly a VAST VARIETY of whole, organic, uncooked fresh fruit, vegetables, nuts, seeds, beans, and steamed farm raised fish, boiled, free range egg whites AVOID MAN MADE!
"If man made it, don't eat it!" Jack La Lane
RESEARCH, LIST and LEARN all - preferably whole food - supplements, vitamins and nutrients (that we probably used to get from walking barefoot and accidentally ingesting from nutrient rich soils and dirt and natural water supplies).
Take a regimen of supplements daily - always varying and altering brands and formulas! Take vacations from this daily man-made regimen.
EAT many, many small, palm-sized meals - never larger than can be held easily in one palm - consisting of a VAST VARIETY of whole, preferably organic, natural, uncooked foods, here is a list of small meals for example:
a piece of fruit: apple, orange, grapefruit, pear, kiwi, tomato, banana, mango, passion,
a piece of vegetable: carrot, cucumber, celery stalk
a slice of melon (water, honey dew, etc.)
a handful or small bowl of broccoli, peas, beans, parsley, spinach, arugola, basil, brussel sprouts,
cherry tomatoes, blueberries, blackberries,
Any whole, natural food that you don't like
COMBINE with two or three of your favorites
RESEARCH, LIST and LEARN the names - as many as you can - of as many edible things that grow in abundance in nature (this is either
1. what we evolved eating or
2. God meant for us to eat):
fruits, vegetables, spices, herbs, seeds, nuts, legumes (beans):
This list is in the thousands but when you live in tune with nature - and your nature - you will
eat a VAST VARIETY of whole, organic, natural foods.
HABITS:
Get in the habit of spending
millions of years - and the vast majority of your money - in the PRODUCE section of the grocery store and HEALTH FOOD stores and restaurants
only a single century in ALL other "processed" foods sections and in restaurants!
RESEARCH, LIST and LEARN ALL of the HEALTH FOOD stores and restaurants within an hour of your home - and spend the vast majority of your wealth in them OR
if and when someone falls ill: RESEARCH, LIST and LEARN all of the finest INTERNATIONALLY renowned doctors, clinics, alternative healers, acupuncturists, chiropractors, etc. - who may or may not be able to help you, your family and friends - even after you have spent the vast majority of your wealth on them!)
What did Adam and Eve eat?
Why was it called the "garden" of Eden?
or
Imagine, humans have been evolving millions of years. Humans are omnivores but have only had the ability to hunt and COOK for a fairly short period of time-less than a hundred thousand years!!-compared to many millions gathering!
Acrylamide is a known neurotoxin and cancer causing compound created - in and on your food - every time you cook by any method other than boiling!! Think "browning"!
Look up "acrylamide" on your favorite search engine (if Google is your favorite you searches will be incredibly biased towards capitalism and advertising and away from knowledge.)
RESEARCH, LIST and LEARN all - preferably whole food - supplements, vitamins and nutrients (that we probably used to get from walking barefoot and accidentally ingesting from nutrient rich soils and dirt and natural water supplies).
Take a regimen of supplements daily - always varying and altering brands and formulas! Take vacations from this daily man-made regimen.
EAT many, many small, palm-sized meals - never larger than can be held easily in one palm - consisting of a VAST VARIETY of whole, preferably organic, natural, uncooked foods, here is a list of small meals for example:
a piece of fruit: apple, orange, grapefruit, pear, kiwi, tomato, banana, mango, passion,
a piece of vegetable: carrot, cucumber, celery stalk
a slice of melon (water, honey dew, etc.)
a handful or small bowl of broccoli, peas, beans, parsley, spinach, arugola, basil, brussel sprouts,
cherry tomatoes, blueberries, blackberries,
Any whole, natural food that you don't like
COMBINE with two or three of your favorites
RESEARCH, LIST and LEARN the names - as many as you can - of as many edible things that grow in abundance in nature (this is either
1. what we evolved eating or
2. God meant for us to eat):
fruits, vegetables, spices, herbs, seeds, nuts, legumes (beans):
This list is in the thousands but when you live in tune with nature - and your nature - you will
eat a VAST VARIETY of whole, organic, natural foods.
HABITS:
Get in the habit of spending
millions of years - and the vast majority of your money - in the PRODUCE section of the grocery store and HEALTH FOOD stores and restaurants
only a single century in ALL other "processed" foods sections and in restaurants!
RESEARCH, LIST and LEARN ALL of the HEALTH FOOD stores and restaurants within an hour of your home - and spend the vast majority of your wealth in them OR
if and when someone falls ill: RESEARCH, LIST and LEARN all of the finest INTERNATIONALLY renowned doctors, clinics, alternative healers, acupuncturists, chiropractors, etc. - who may or may not be able to help you, your family and friends - even after you have spent the vast majority of your wealth on them!)
What did Adam and Eve eat?
Why was it called the "garden" of Eden?
or
Imagine, humans have been evolving millions of years. Humans are omnivores but have only had the ability to hunt and COOK for a fairly short period of time-less than a hundred thousand years!!-compared to many millions gathering!
Acrylamide is a known neurotoxin and cancer causing compound created - in and on your food - every time you cook by any method other than boiling!! Think "browning"!
Look up "acrylamide" on your favorite search engine (if Google is your favorite you searches will be incredibly biased towards capitalism and advertising and away from knowledge.)
EXERCISE : "FLEXIBLE, LEAN MUSCLE!"-1.STRETCHING! 2. Breathing (Aerobic), 3. Out of Breath (Anaerobic)
Consult doctor, get a physical exam, 2 - 4 hours/day, after waking: aerobic & in the middle of the day: anaerobic, vigorously & strenuously, not during pain or illness
"FLEXIBLE, LEAN MUSCLE!"
2 - 4 hours every day:
All day long - at every opportunity -
but ESPECIALLY when the body is warm/sweating:
STRETCHING!! (the easiest and most overlooked form of exercise - I put stretching first because you stretch (lightly) before, during and after every athletic activity!!
Light, short stretching before,
warm-up "till you start to sweat" then
more serious, real stretching followed by
more excercise and always finish with
real stretching until you are cooled down:
Stretch, warm-up, stretch, work, stretch/cool down or
"stretch-WARM-stretch-WORK-stretch-COOL!!"
After waking and drinking plenty of water (aerobic activity will wake you - and your body - up):
AEROBIC Exercise (able to converse - jogging, biking) and
In the middle of the day (when you are most able to work the hardest - opposite your deepest sleep - you will sleep better as well):
ANAEROBIC Exercise (till completely out of breath - catch your breath - repeat: wind sprints, weightlifting)
"Vigorously and strenuously!"
Always consult a doctor and get full physical once a year and
BEFORE engaging in a new level of exercise activity.
If you feel ill or sharp pain - anywhere - STOP!
Always have a man made cell phone for pro survival emergency phone calls - especially in the case of CHEST or ABDOMINAL pain -
ALWAYS have them checked out IMMEDIATELY!
ALWAYS warm up slowly and
"Start STRETCHING when you start to SWEATING"
"SWEATING? STRETCHING!"
Lack of exercise kills more people than anything else BY FAR - heart and lung disease! Man made food kills almost as many - unnatural "food" CLOGS up ALL of the bodies functions!
2 - 4 hours every day:
All day long - at every opportunity -
but ESPECIALLY when the body is warm/sweating:
STRETCHING!! (the easiest and most overlooked form of exercise - I put stretching first because you stretch (lightly) before, during and after every athletic activity!!
Light, short stretching before,
warm-up "till you start to sweat" then
more serious, real stretching followed by
more excercise and always finish with
real stretching until you are cooled down:
Stretch, warm-up, stretch, work, stretch/cool down or
"stretch-WARM-stretch-WORK-stretch-COOL!!"
After waking and drinking plenty of water (aerobic activity will wake you - and your body - up):
AEROBIC Exercise (able to converse - jogging, biking) and
In the middle of the day (when you are most able to work the hardest - opposite your deepest sleep - you will sleep better as well):
ANAEROBIC Exercise (till completely out of breath - catch your breath - repeat: wind sprints, weightlifting)
"Vigorously and strenuously!"
Always consult a doctor and get full physical once a year and
BEFORE engaging in a new level of exercise activity.
If you feel ill or sharp pain - anywhere - STOP!
Always have a man made cell phone for pro survival emergency phone calls - especially in the case of CHEST or ABDOMINAL pain -
ALWAYS have them checked out IMMEDIATELY!
ALWAYS warm up slowly and
"Start STRETCHING when you start to SWEATING"
"SWEATING? STRETCHING!"
Lack of exercise kills more people than anything else BY FAR - heart and lung disease! Man made food kills almost as many - unnatural "food" CLOGS up ALL of the bodies functions!
STRETCHING and FLEXIBILITY should always feel good!
STRETCHING - Warm (sweaty) tired muscles, ABSOLUTELY SAFEST, MOST RELAXING AND PAINLESS long, slow stretching: 5-30 seconds of tensing/fatiguing followed IMMEDIATELY by 10-180+ second stretching. Light stretch - gradual warm-up (sweat)- STRETCH - workout
"THE BEST STRETCH IS ALWAYS the
SAFEST!! MOST RELAXING AND PAINLESS STRETCH!!"
(True by the very nature of the stretch reflex!)
SAFE and PROPER stretching and flexibility:
Drastically reduces injuries
Improves athletic performance and rejuvination
Could improve sleep, relaxation, cardiovascular function...
ALWAYS stretch at every opportunity:
"COULD you be stretching? Then you
SHOULD be stretching"
Tying your shoes!! Sitting, lying, sauna! (reading, watching comedy or educational films/documentaries, typing/writing...) showering (hot water loosens muscles - but be EXTRA CAREFUL - ALWAYS avoid slipping/falling: more people die from "bathing" accidents than from terrorists - install some rubber grip in your tub/shower today!!)
METHOD:
Warm (sweaty),
completely fatigued muscles
can be CAREFULLY coaxed into stretching the best by
1. TENSING/FATIGUING: 5-30 seconds of increasing "isometric" tensing/fatiguing (NEVER hold your breath while exerting yourself! Hernia?) harder & harder
2. followed IMMEDIATELY by
3. SLIGHTLY INCREASED & THEN LONG RELAXING "STRETCHING": 10-180+ seconds of gentle, easy, perfectly safe & relaxing "stretching"/breathing/testing
IMMEDIATELY reach/stretch however many more centimeters your long isometric tensing has "bought you" - & then hold and test your stretching ability:
Pain? Sharp pain? Don't hurt yourself you will only hurt your ability to stretch!
Bit by bit - little by little! & deep calming breathing...
IMPORTANT concepts to understand about the
stretch REFLEX:
Muscles contract as a REFLEX reaction to counteract all forces trying - your trying - to stretch them TO AVOID INJURY TO YOUR BODY - torn ligaments and tendons! So you must "convince" your muscle that nothing will be injured during stretching - which serves the extra purpose of AVOIDING injury to yourself. This includes making absolutely sure that no sudden extreme or accidental motion will ever occur - a safe muscle will stretch best. This is why extra long - 20-30 MINUTE stretches work so well - the body (and subconscious mind) starts to "feel physically safe" after so much time has passed without signs of danger AND the muscle - that has been tensing to "fight" the dangers of the stretching - eventually slowly fatigues and carefully "gives in" to the stretch.
(In very advanced stretching - for professionals - with long LEARNED perfect and complete safety and muscle well being and awareness - a very small amount of extremey shallow and perfectly relaxed "bouncing" is often resorted to and works to further "convince" the muscle that it can indeed stretch even farther - hopefully, but not always - without injury.)
Again the very best stretching - by nature -
AVOIDS ALL injury at all costs
to IMPROVE the muscles "willingness" to stretch in the face of complete safety to the ligament and tendons!
HABITS:
LEARN SAFE STRETCHES
Research, list & learn as many stretches and their safest variations as you can - at least one per major muscle - starting with the hamstrings and/or the muscles groups that ache the most and the most often.
HORSE STANCE (for example)
Learn to perform a perfect "horse stance" (or "straddle stance"; kiba dachi in karate) and make it part of your weekly routine - watch documentaries or read/learn while .
Correct stretching ORDER (Research, list and learn)
RULE: Stretch back and smaller muscles first -
stretch your back (upper and lower) first
sides after back
buttocks before groin or hamstrings (back of legs)
calves before hamstrings
shins before quadriceps (front of legs)
arms before chest
LIGHT STRETCH HOURLY
Any time you reach for anything - or do anything: stand up, sit down, stretch your legs one at a time every time you put a shoe on, etc. - it should remind you to stretch a little! (A little stretching/working out throughout every day is much more effective than one or two hours a week!)
LONG/"HARD" STRETCH PERIODICALLY (& SAFELY) &
REST WELL!!
Don't forget that stretching workouts require rest just like strength and aerobics training - the body ONLY improves during REST periods!!
Don't forget your face - and hands, toes, etc.!
HOT/COLD SAUNA!!
One of the many, many benefits of Hot/Cold Sauna (Research and Learn!):
Try stretching both in the sauna and in the 5-10 minute, ice cold shower (eventually, gradually, baby steps!) after each of three 5-10 minute sauna session (50 degrees Celsius is actually best for detoxing but up to 86 degrees is recommended as well). The muscles are warm and tired both in the sauna and in the cold - but in the cold, warm blood moves from your skin into your internal organs and muscles.
Try yoga, dance, martial arts, etc.
"COULD you be stretching? Then you
SHOULD be stretching!"
SAFEST!! MOST RELAXING AND PAINLESS STRETCH!!"
(True by the very nature of the stretch reflex!)
SAFE and PROPER stretching and flexibility:
Drastically reduces injuries
Improves athletic performance and rejuvination
Could improve sleep, relaxation, cardiovascular function...
ALWAYS stretch at every opportunity:
"COULD you be stretching? Then you
SHOULD be stretching"
Tying your shoes!! Sitting, lying, sauna! (reading, watching comedy or educational films/documentaries, typing/writing...) showering (hot water loosens muscles - but be EXTRA CAREFUL - ALWAYS avoid slipping/falling: more people die from "bathing" accidents than from terrorists - install some rubber grip in your tub/shower today!!)
METHOD:
Warm (sweaty),
completely fatigued muscles
can be CAREFULLY coaxed into stretching the best by
1. TENSING/FATIGUING: 5-30 seconds of increasing "isometric" tensing/fatiguing (NEVER hold your breath while exerting yourself! Hernia?) harder & harder
2. followed IMMEDIATELY by
3. SLIGHTLY INCREASED & THEN LONG RELAXING "STRETCHING": 10-180+ seconds of gentle, easy, perfectly safe & relaxing "stretching"/breathing/testing
IMMEDIATELY reach/stretch however many more centimeters your long isometric tensing has "bought you" - & then hold and test your stretching ability:
Pain? Sharp pain? Don't hurt yourself you will only hurt your ability to stretch!
Bit by bit - little by little! & deep calming breathing...
IMPORTANT concepts to understand about the
stretch REFLEX:
Muscles contract as a REFLEX reaction to counteract all forces trying - your trying - to stretch them TO AVOID INJURY TO YOUR BODY - torn ligaments and tendons! So you must "convince" your muscle that nothing will be injured during stretching - which serves the extra purpose of AVOIDING injury to yourself. This includes making absolutely sure that no sudden extreme or accidental motion will ever occur - a safe muscle will stretch best. This is why extra long - 20-30 MINUTE stretches work so well - the body (and subconscious mind) starts to "feel physically safe" after so much time has passed without signs of danger AND the muscle - that has been tensing to "fight" the dangers of the stretching - eventually slowly fatigues and carefully "gives in" to the stretch.
(In very advanced stretching - for professionals - with long LEARNED perfect and complete safety and muscle well being and awareness - a very small amount of extremey shallow and perfectly relaxed "bouncing" is often resorted to and works to further "convince" the muscle that it can indeed stretch even farther - hopefully, but not always - without injury.)
Again the very best stretching - by nature -
AVOIDS ALL injury at all costs
to IMPROVE the muscles "willingness" to stretch in the face of complete safety to the ligament and tendons!
HABITS:
LEARN SAFE STRETCHES
Research, list & learn as many stretches and their safest variations as you can - at least one per major muscle - starting with the hamstrings and/or the muscles groups that ache the most and the most often.
HORSE STANCE (for example)
Learn to perform a perfect "horse stance" (or "straddle stance"; kiba dachi in karate) and make it part of your weekly routine - watch documentaries or read/learn while .
Correct stretching ORDER (Research, list and learn)
RULE: Stretch back and smaller muscles first -
stretch your back (upper and lower) first
sides after back
buttocks before groin or hamstrings (back of legs)
calves before hamstrings
shins before quadriceps (front of legs)
arms before chest
LIGHT STRETCH HOURLY
Any time you reach for anything - or do anything: stand up, sit down, stretch your legs one at a time every time you put a shoe on, etc. - it should remind you to stretch a little! (A little stretching/working out throughout every day is much more effective than one or two hours a week!)
LONG/"HARD" STRETCH PERIODICALLY (& SAFELY) &
REST WELL!!
Don't forget that stretching workouts require rest just like strength and aerobics training - the body ONLY improves during REST periods!!
Don't forget your face - and hands, toes, etc.!
HOT/COLD SAUNA!!
One of the many, many benefits of Hot/Cold Sauna (Research and Learn!):
Try stretching both in the sauna and in the 5-10 minute, ice cold shower (eventually, gradually, baby steps!) after each of three 5-10 minute sauna session (50 degrees Celsius is actually best for detoxing but up to 86 degrees is recommended as well). The muscles are warm and tired both in the sauna and in the cold - but in the cold, warm blood moves from your skin into your internal organs and muscles.
Try yoga, dance, martial arts, etc.
"COULD you be stretching? Then you
SHOULD be stretching!"
AEROBIC EXCERCISE (and stretching!)
SAFELY Swim OR Run OR Speed Walk OR Bike 1/2 - 1 hour a day, just after waking and drinking PLENTY of water
WRITE detailed accounts of all your sports activities down in your TRAINING NOTEBOOK and on your large - wall or desk size - CALENDAR!
ALWAYS
light stretching,
warm-up, sweating, then
real STRETCHING!
work
real STRETCHING!/cool
"Sweating? Stretching!"
SWIM (Most recommended excercise with the lowest impact and fullest range of motion)
1/2 -> 1 hour every day - always timing yourself: for each stroke - how many laps per minute.
Learn and vary your strokes: Freestyle, back, breast, side, butterfly, Trudgen, crawl, etc.
Goggles and bathing cap are highly recommended or
Swim very close to shore in the ocean at low tide or in a pool - in the presence of life guards. Avoid man made pools and fresh water lakes and ponds - chlorine is not good for you and neither are parasites and toxins.
RUN or SPEED WALK
1/2 -> 1 hour or 1 -> 5 miles every day
during daylight,
away from man made vehicles
close to nature.
Always time yourself:
how far,
how fast,
with what techniques -
running strides,
walking strides, etc.
Preferable in running shoes on grass or barefoot on sand or if pavement is your only option: learn to speed walk.
Listening to audio books or educational tapes, cds, mp3s, etc. When using headphones while running make sure
you can just barely hear the audio and
easily hear everything around you - like man made transportation.
Vary your stride each time out - see which gives you the best time:
Normal - natural without thinking,
Very long - almost hurdling,
Very short - working the legs very quickly
BIKE wearing a helmet
1 hour a day -
during day light hours,
away from man made vehicles, danger and pollution
close to nature - salty sea air, oxygen producing vegetation!
Always time yourself - how far and how fast
Always remember to "stand up" on your bicycle frequently to avoid damage from sitting too long.
"Cross training" is best (stressing the body in various, inconsistent ways) - running one day, swimming the next, speed walking the next, biking the next
ALTERNATE HOME EXERCISES:
Jogging in place
Doing jumping jacks
Running up and down a set of safe stairs
Stepping up onto and down from a solid step - alternating legs
Jumping rope
Love making
HABITS:
ALWAYS park your car as far away as possible and walk (when this can be done perfectly safely)!
ALWAYS choose the apartment on the top floor and use the stairs OR walk up to the top of the stairs before going out or returning home.
Enter every competition in your area!
ALWAYS
light stretching,
warm-up, sweating, then
real STRETCHING!
work
real STRETCHING!/cool
"Sweating? Stretching!"
SWIM (Most recommended excercise with the lowest impact and fullest range of motion)
1/2 -> 1 hour every day - always timing yourself: for each stroke - how many laps per minute.
Learn and vary your strokes: Freestyle, back, breast, side, butterfly, Trudgen, crawl, etc.
Goggles and bathing cap are highly recommended or
Swim very close to shore in the ocean at low tide or in a pool - in the presence of life guards. Avoid man made pools and fresh water lakes and ponds - chlorine is not good for you and neither are parasites and toxins.
RUN or SPEED WALK
1/2 -> 1 hour or 1 -> 5 miles every day
during daylight,
away from man made vehicles
close to nature.
Always time yourself:
how far,
how fast,
with what techniques -
running strides,
walking strides, etc.
Preferable in running shoes on grass or barefoot on sand or if pavement is your only option: learn to speed walk.
Listening to audio books or educational tapes, cds, mp3s, etc. When using headphones while running make sure
you can just barely hear the audio and
easily hear everything around you - like man made transportation.
Vary your stride each time out - see which gives you the best time:
Normal - natural without thinking,
Very long - almost hurdling,
Very short - working the legs very quickly
BIKE wearing a helmet
1 hour a day -
during day light hours,
away from man made vehicles, danger and pollution
close to nature - salty sea air, oxygen producing vegetation!
Always time yourself - how far and how fast
Always remember to "stand up" on your bicycle frequently to avoid damage from sitting too long.
"Cross training" is best (stressing the body in various, inconsistent ways) - running one day, swimming the next, speed walking the next, biking the next
ALTERNATE HOME EXERCISES:
Jogging in place
Doing jumping jacks
Running up and down a set of safe stairs
Stepping up onto and down from a solid step - alternating legs
Jumping rope
Love making
HABITS:
ALWAYS park your car as far away as possible and walk (when this can be done perfectly safely)!
ALWAYS choose the apartment on the top floor and use the stairs OR walk up to the top of the stairs before going out or returning home.
Enter every competition in your area!
ANAEROBIC EXCERCISE (and stretching!)
SAFELY (Doctor! Partner!!!) Lift weights: 1/2 -1 hour, 1 to 6 times/week-fully rested and ready (never work sore muscles!), 5 muscles for 5 sets of 5 reps, stretching between each set! only till you just about catch your breath! Push/Pull, Lower/Upper, VA
LIFT WEIGHTS: Write everything you do and learn in your TRAINING notebook (RESEARCH, LIST and LEARN)!
WEIGHTLIFTING - when performed carefully and properly - (RESEARCH, LIST and LEARN the moves!):
Strengthens the IMMUNE SYSTEMS!!,
Thickens and strengthens - and therefore
PROTECTS - muscles, bones, ligaments and tendons,
Improves flexibility,
Will NOT make you look like you are on steroids,
Will NOT make you look like you are ALWAYS PUMPED up-ALWAYS flexing (body builders look much more normal/natural when they are NOT pumped and flexing strenuously)!
WILL vastly improve the way ANY body looks and any one's sex appeal!
- for men AND WOMEN!
(More women than men suffer from osteoporosis -
More women than men complain about and suffer from poor "body image")
Never train with weights if you feel ill! (Common symptom of "over training")
ALWAYS stretch-WARM-UP-Stretch before ANY athletic activity (especially one this strenuous)
and CAREFULLY and SLOWLY stretch-WARM-UP-Stretch
each muscle group
stretch-WARM-Stretch-WORK-Stretch-COOL (which means cool SLOWLY - keep warm!)
Stretch-WORK-Stretch here means STRETCH before/between/after EVERY SET -
you are working OR
you are stretching and catching your breath:
WORKING - STRETCHING&CATCHING
Month 1 PUSH-PULL
Two days on one day off
Pushing:
THIGHS Leg press
CALVES Toe press
CHEST Bench press
SHOULDERS Standing barbell press
ARMS Close grip bench press
Pulling:
BACK, LEGS, Dead lift
BACK Lat pulldown
STOMACH Weighted crunch
BICEPS Preacher curl
NECK Barbell Shrugg
Month 2 Build "UP" the body
Lower body:
BACK, LEGS, Dead lift
THIGHS Leg press,
BACK Lat pulldown
CALVES Toe press
STOMACH Weighted crunch
Upper body:
CHEST Bench Press,
SHOULDERS Standing barbell press,
ARMS Close grip bench press
BICEPS Preacher curl
NECK Barbell Shrugg
1st Day: Pushing 5x5x5: 5 exercises for 5 sets of 5 repetitions
2nd Day: Pulling 5x5x5
3rd Day: Avoid heavy weight lifting
4thDay: Pushing 6x3x12
5th Day: Pulling 6x3x12
6th Day: Avoid heavy weight lifting
7th Day: Test your progress: 1-2 repetition maximum for 1 or 2 muscles (or weightlifting exercise moves) that don't hurt and have fully recuperated.
5x5x5 means 5 Exercises for 5 sets of 5 repetitions
with enough weight to COMPLETE EXHAUSTION on or before the 5th repetition.
(As you get more advanced try AFTER last rep:
very small, short, "LIMITED RANGE" of motion reps - in the safest/easiest range of motion: usually at the top couple inches of the move.
And then 1 - 3 "NEGATIVE" reps: cheat the weight back up using a helper or unused limbs - and try to keep it up until the muscle completely fails - try it again - and perhaps a
WEIGHTLIFTING - when performed carefully and properly - (RESEARCH, LIST and LEARN the moves!):
Strengthens the IMMUNE SYSTEMS!!,
Thickens and strengthens - and therefore
PROTECTS - muscles, bones, ligaments and tendons,
Improves flexibility,
Will NOT make you look like you are on steroids,
Will NOT make you look like you are ALWAYS PUMPED up-ALWAYS flexing (body builders look much more normal/natural when they are NOT pumped and flexing strenuously)!
WILL vastly improve the way ANY body looks and any one's sex appeal!
- for men AND WOMEN!
(More women than men suffer from osteoporosis -
More women than men complain about and suffer from poor "body image")
Never train with weights if you feel ill! (Common symptom of "over training")
ALWAYS stretch-WARM-UP-Stretch before ANY athletic activity (especially one this strenuous)
and CAREFULLY and SLOWLY stretch-WARM-UP-Stretch
each muscle group
stretch-WARM-Stretch-WORK-Stretch-COOL (which means cool SLOWLY - keep warm!)
Stretch-WORK-Stretch here means STRETCH before/between/after EVERY SET -
you are working OR
you are stretching and catching your breath:
WORKING - STRETCHING&CATCHING
Month 1 PUSH-PULL
Two days on one day off
Pushing:
THIGHS Leg press
CALVES Toe press
CHEST Bench press
SHOULDERS Standing barbell press
ARMS Close grip bench press
Pulling:
BACK, LEGS, Dead lift
BACK Lat pulldown
STOMACH Weighted crunch
BICEPS Preacher curl
NECK Barbell Shrugg
Month 2 Build "UP" the body
Lower body:
BACK, LEGS, Dead lift
THIGHS Leg press,
BACK Lat pulldown
CALVES Toe press
STOMACH Weighted crunch
Upper body:
CHEST Bench Press,
SHOULDERS Standing barbell press,
ARMS Close grip bench press
BICEPS Preacher curl
NECK Barbell Shrugg
1st Day: Pushing 5x5x5: 5 exercises for 5 sets of 5 repetitions
2nd Day: Pulling 5x5x5
3rd Day: Avoid heavy weight lifting
4thDay: Pushing 6x3x12
5th Day: Pulling 6x3x12
6th Day: Avoid heavy weight lifting
7th Day: Test your progress: 1-2 repetition maximum for 1 or 2 muscles (or weightlifting exercise moves) that don't hurt and have fully recuperated.
5x5x5 means 5 Exercises for 5 sets of 5 repetitions
with enough weight to COMPLETE EXHAUSTION on or before the 5th repetition.
(As you get more advanced try AFTER last rep:
very small, short, "LIMITED RANGE" of motion reps - in the safest/easiest range of motion: usually at the top couple inches of the move.
And then 1 - 3 "NEGATIVE" reps: cheat the weight back up using a helper or unused limbs - and try to keep it up until the muscle completely fails - try it again - and perhaps a
Weight Lifting: VARIETY is the spice of lifting! Work largest to smallest (muscles)
ROUTINELY VARY YOUR WHOLE ROUTINE: the muscles/excercises/wieghts, # of ?: Moves, Sets, Reps, Day on/off, Push-Pull vs. Lower-Upper Body, vs. One Muscle Group per day...
Weight training is the second most recommended exercise - for similar reasons as swimming:
Relatively low impact, full range of motions.
"Work largest to smallest":
Always do the exercises that work the largest mass of muscle first - for instance "compound" exercise -moves that work multiple muscle groups (like dead lifts which works mainly the upper legs and back but also works just about every muscle to some extent - probably the best upper body workout!) and then move gradually to the exercises and moves that work the smallest mass of muscles - (like fore arms or neck or biceps.)
"VARIETY is the spice of lifting": Always and continuously vary your program.
"ROUTINELY VARY YOUR WHOLE ROUTINE!"
For example:
Daily:
?x?x?
VARY the number and type of EXERCISES - different muscle groups (which means different and alternate exercises: RESEARCH, LIST and LEARN!),
VARY the number of SETS (try to keep TOTAL WORK (tax on the nervous system) similar from workout to workout) so usually you
vary any two components in opposite directions - inversely:
Mass of muscles worked and Number of sets (so with exercises/moves -like dead lifts- that work more and larger muscle groups you'll need less sets or possibly less reps to do the same amount of work), AND
Sets and Reps: 3 sets of 12, 4 sets of 8, 5 sets of 5, etc.
VARY the number of REPS from 1! to 3, 4, 6, 8, 10, 12, 20 to 100 or 1000!(I have often read and heard that 1-7 reps builds "strength", 8-12 builds "muscle size, bulk" and 13+ builds "endurance". Obviously it would be nice to have all three - so
- try training:
5 "moves" for 5 sets of:
20(good warmup), 10, 8, 6, 4 or
3 "moves" for 6 sets of
18(good warmup), 14, 12, 8, 6, 2 or
15, 10, 5
Weekly:
PUSH - PULL VS.
LOWER - UPPER Body VS.
One or a few specific muscles or groups per day (more advanced)
Monthly:
2 days on 1 day off VS.
1 day on 2 days off VS.
1 day on 3-20 days off (as you get more advanced and need more recovery time for more INTENSE workouts)
Seasonally - Compete in a show!...or at least pretend to:
take photos and measurements and
get opinions - from various "judges" on how to
adjust your weight lifting program to better improve your health and physical appearance:
What muscles/joints bother you chronically and could use some time off?
What muscles look too big or small?
ALT. HOME moves:
PUSH-ups: One handed, Hindu, Finger
PULL-ups: Forward, Reverse,
Sit ups: Crunches, Leg raises
Squats: Two legs, One leg,
Lunges:
Yoga! gymnastics...
Relatively low impact, full range of motions.
"Work largest to smallest":
Always do the exercises that work the largest mass of muscle first - for instance "compound" exercise -moves that work multiple muscle groups (like dead lifts which works mainly the upper legs and back but also works just about every muscle to some extent - probably the best upper body workout!) and then move gradually to the exercises and moves that work the smallest mass of muscles - (like fore arms or neck or biceps.)
"VARIETY is the spice of lifting": Always and continuously vary your program.
"ROUTINELY VARY YOUR WHOLE ROUTINE!"
For example:
Daily:
?x?x?
VARY the number and type of EXERCISES - different muscle groups (which means different and alternate exercises: RESEARCH, LIST and LEARN!),
VARY the number of SETS (try to keep TOTAL WORK (tax on the nervous system) similar from workout to workout) so usually you
vary any two components in opposite directions - inversely:
Mass of muscles worked and Number of sets (so with exercises/moves -like dead lifts- that work more and larger muscle groups you'll need less sets or possibly less reps to do the same amount of work), AND
Sets and Reps: 3 sets of 12, 4 sets of 8, 5 sets of 5, etc.
VARY the number of REPS from 1! to 3, 4, 6, 8, 10, 12, 20 to 100 or 1000!(I have often read and heard that 1-7 reps builds "strength", 8-12 builds "muscle size, bulk" and 13+ builds "endurance". Obviously it would be nice to have all three - so
- try training:
5 "moves" for 5 sets of:
20(good warmup), 10, 8, 6, 4 or
3 "moves" for 6 sets of
18(good warmup), 14, 12, 8, 6, 2 or
15, 10, 5
Weekly:
PUSH - PULL VS.
LOWER - UPPER Body VS.
One or a few specific muscles or groups per day (more advanced)
Monthly:
2 days on 1 day off VS.
1 day on 2 days off VS.
1 day on 3-20 days off (as you get more advanced and need more recovery time for more INTENSE workouts)
Seasonally - Compete in a show!...or at least pretend to:
take photos and measurements and
get opinions - from various "judges" on how to
adjust your weight lifting program to better improve your health and physical appearance:
What muscles/joints bother you chronically and could use some time off?
What muscles look too big or small?
ALT. HOME moves:
PUSH-ups: One handed, Hindu, Finger
PULL-ups: Forward, Reverse,
Sit ups: Crunches, Leg raises
Squats: Two legs, One leg,
Lunges:
Yoga! gymnastics...
SPORTS
SAFELY ENJOY, study, learn, research daily sports!
ENJOY, study, learn, research a different sport each day with or without company:
Always make sure that you are enjoying the sport in the safest possible place, way and with the highest quality equipment and the highest quality of every conceivable safety equipment. People are seriously injured and die in EVERY sport so play safely, slowly, leisurely, carefully and calmly,- never like the professionals!!! Never over exert yourself, breathe only through your nose and always talk while you play. Always ask yourself: "Would I allow my 6 year old child to play like this, act like this, eat this, say this, put up with this kind of stress, etc.?"
Always treat yourself as you would your dearest preschool child!!
Ice skating
Roller blading
Tennis
Golf
- Seek shelter before lightning strikes (lightning is a leading cause of death in Florida where a lot of people are playing Golf in the state with highest precipitation -the"Sunshine State" )
Squash
Badminton
Volley bal
Soccer/football
"Heading" the ball should be avoided as it is thought to cause brain damage
Cross country skiing
Wrestling
Joga
Pilates
Ballroom Dancing
Salsa Dancing
Freestyle Dancing
Downhill skiing
Snowboarding
Wake boarding
Surfing
Horseshoes
Bocce
Basketball
Bicycling
Horseback riding
Love making
Always make sure that you are enjoying the sport in the safest possible place, way and with the highest quality equipment and the highest quality of every conceivable safety equipment. People are seriously injured and die in EVERY sport so play safely, slowly, leisurely, carefully and calmly,- never like the professionals!!! Never over exert yourself, breathe only through your nose and always talk while you play. Always ask yourself: "Would I allow my 6 year old child to play like this, act like this, eat this, say this, put up with this kind of stress, etc.?"
Always treat yourself as you would your dearest preschool child!!
Ice skating
Roller blading
Tennis
Golf
- Seek shelter before lightning strikes (lightning is a leading cause of death in Florida where a lot of people are playing Golf in the state with highest precipitation -the"Sunshine State" )
Squash
Badminton
Volley bal
Soccer/football
"Heading" the ball should be avoided as it is thought to cause brain damage
Cross country skiing
Wrestling
Joga
Pilates
Ballroom Dancing
Salsa Dancing
Freestyle Dancing
Downhill skiing
Snowboarding
Wake boarding
Surfing
Horseshoes
Bocce
Basketball
Bicycling
Horseback riding
Love making
SLEEP
Natal position, very permanently darkened, 65 degree-cold, quiet room with white noise generator, no naps, waking the same time every day to an increasing light source alarm
Sleep in a natal position - curling up on your side - or on your back
in pajamas - wearing sox and perhaps a comfortable eye mask in
1. an extremely dark (perhaps a small covered saftey night light for walking),
2. quiet as possible (a recording of soothing sounds or a radio tuned between stations should be used to drown out any noises that might wake you - earplugs would be recommended but they might pose the risk of not hearing a fire or burglar alarm - if the burglar alarm goes off, hide under your bed!)
3. fairly cold - 65 degree, small room snugly tucked into a
4. very comfortable bed for
5. Six to twelve hours of CONTINUOUS sleep.
Wake up naturally without external stimulus like alarm clocks or noises or light (possibly to an extremely slowly increasing light source) at roughly the same time every day
always at least two hours before you have to be anywhere in the next upcoming week -
EXAMPLE: if you have to be somewhere at 6am one week from now start to wake up one half hour earlier everyday until you are waking up naturally at 4am.
The need or urge to take a nap is a clear sign of sleep deprivation - you should try to avoid napping - unless absolutely inevitable (which is a sign of extreme sleep deprivation) - by drinking green tea and getting some exercise to wake you up - and attempt to get to sleep earlier than usually. After napping you may not be able to fall asleep at the usual time - you may fall asleep a little later than normal. If you can't fall asleep within fifteen twenty minutes get up and try again every hour or so. ALWAYS try to wake up at the same time each morning regardless of how much or little sleep you received - and regardless of the quality of your sleep!
in pajamas - wearing sox and perhaps a comfortable eye mask in
1. an extremely dark (perhaps a small covered saftey night light for walking),
2. quiet as possible (a recording of soothing sounds or a radio tuned between stations should be used to drown out any noises that might wake you - earplugs would be recommended but they might pose the risk of not hearing a fire or burglar alarm - if the burglar alarm goes off, hide under your bed!)
3. fairly cold - 65 degree, small room snugly tucked into a
4. very comfortable bed for
5. Six to twelve hours of CONTINUOUS sleep.
Wake up naturally without external stimulus like alarm clocks or noises or light (possibly to an extremely slowly increasing light source) at roughly the same time every day
always at least two hours before you have to be anywhere in the next upcoming week -
EXAMPLE: if you have to be somewhere at 6am one week from now start to wake up one half hour earlier everyday until you are waking up naturally at 4am.
The need or urge to take a nap is a clear sign of sleep deprivation - you should try to avoid napping - unless absolutely inevitable (which is a sign of extreme sleep deprivation) - by drinking green tea and getting some exercise to wake you up - and attempt to get to sleep earlier than usually. After napping you may not be able to fall asleep at the usual time - you may fall asleep a little later than normal. If you can't fall asleep within fifteen twenty minutes get up and try again every hour or so. ALWAYS try to wake up at the same time each morning regardless of how much or little sleep you received - and regardless of the quality of your sleep!
More of my favorite sayings
T-shirts available soon - please contact me.
"Everything in moderation...including moderation!"
"It's not WHAT you're doing, or WHERE you are doing it:
It's WHO you are doing it with!"
"It's never about the MONEY - or the ART:
it's about the PEOPLE! (...and animals...and plants and environment and...)"
"Government:
of the corporation,
by the corporation and
for the corporation!"
(The lobby and campaign funding system in America is completely and utterly CORRUPT!!)
"Half of the population is below average intelligence! (and everything else too!)"
"36.7 percent of all statistics are made up on the spot!"
"Depression is anger without enthusiasm.
Whining is anger...through a small hole."
"Police are criminals without ambition."
"I wouldn't WORK if you paid me!"
(You should only work at your life's passion...
A PERFECT life is spent working on your life's passion and sharing - everything - with those you love!)
"Life sucks...then you die."
"But if the world didn't suck...we would all fall off!"
"It's not WHAT you're doing, or WHERE you are doing it:
It's WHO you are doing it with!"
"It's never about the MONEY - or the ART:
it's about the PEOPLE! (...and animals...and plants and environment and...)"
"Government:
of the corporation,
by the corporation and
for the corporation!"
(The lobby and campaign funding system in America is completely and utterly CORRUPT!!)
"Half of the population is below average intelligence! (and everything else too!)"
"36.7 percent of all statistics are made up on the spot!"
"Depression is anger without enthusiasm.
Whining is anger...through a small hole."
"Police are criminals without ambition."
"I wouldn't WORK if you paid me!"
(You should only work at your life's passion...
A PERFECT life is spent working on your life's passion and sharing - everything - with those you love!)
"Life sucks...then you die."
"But if the world didn't suck...we would all fall off!"
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- ikedi ikedi Dec 21, 2009 @ 3:50 pm
- Thanks for doing the rearch , great working in bring us this info, there are many things that this post can be used for, keep it coming. infrared sauna kits
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Reply
- ikedi ikedi Dec 21, 2009 @ 3:50 pm
- Thanks for doing the rearch , great working in bring us this info, there are many things that this post can be used for, keep it coming. infrared sauna kits
New! The PERFECT LIFE (a work in progress) 1. Happiness and Health - Simple, effective methods to build life-long habits!
#1 - PERFECT ways to: Think CORRECTLY, NEVER regret/worry, Enjoy strenuous SPORTS, Drink, Eat, & AVOID almost everything MAN MADE
METHOD (Number One) TO:
THINK "happy", positive, humorous thought about others,
NEVER regret or worry
GET AND STAY HEALTHY:
The BEST ways to enjoy strenuous sports:
The BEST stretching: easiest, safest, most relaxing
The PERFECT ways to exercise aerobically and anaerobically
AVOID almost everything man-made
The PERFECT drinks
The PERFECT foods
The PERFECT lifestyle
The BEST ways to sleep
Updated and revised weekly
MORE TO COME!!
New Flickr Plexo
New eBay
Fetching new data from eBay now... please stand by
New Orbitz!
by graffjamie
"If you were to dedicate the rest of your life to easing suffering around the world - now and into the future -
what would you do?
(Work/Play ONLY for... (more)
what would you do?
(Work/Play ONLY for... (more)
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