These are the basics of working out.  The main rule used is that of opposites.

 

A cardiovascular workout is one, which is in constant motion.  Normally that is walking, jogging or running.  As the body is in constant motion the opposite has to be when the body is physically at rest.  That form of workout is meditation.

 

Illustration.

                        Cardiovascular --------(channel of motion)-------------- Meditation

                        Constant Motion -------(channel of motion)--------------- No Motion

 

 

The next area is concerns flexing and stretching.  Stretching is a method of causing your bodies muscles to expand and lengthen.  The opposite of lengthening your muscles must be then to shrink them.  Muscle building does that quite nicely.  Only by using up your muscles and causing stress do they acquire the ability to gain a larger mass.

 

Illustration.

                        Expanding ---------------------------- Shrinking

                        Stretching ----------------------------- Building

 

We can put both paths and channels to gather.  In this way it is possible to show that the maximum ways of working out have been determined.

 

Illustration.

                                                Cardiovascular

                                                            |

                                                            |

                        Stretching -------------------------- Shrinking

                                                            |

                                                            |

                                                Meditation

 

Next thing to consider is repetition.  That means you perform the exercise for a period of time.  You give your body a rest.  After the rest you perform the exercise all over again.  A maximum of four or five times is generally sufficient for all exercises.  The length of time you perform them will depend on what you are physically up to performing.

The best kinds of motion are those that focus on the areas that have the highest fat concentrations.  In focusing on those areas we can then force the body to use up those reserves first.

 

The legs have several different motions to them.  First you can bend them.  Second you can move them back and forth.  Next you can move them from side to side.

 

Illustration.

                                                Bending

                                                      |

                                                      |

                        Side to side -------------------- Front to back

                                                      |

                                                      |

                                                  At rest

 

 

The spine area also has three different ways it can move.  First it can spin.  Second it can bend forward.  Third it can bend from side to side.  The neck is built basically the same as the spine.  In fact it is the same exact bones used in the neck as in the spine.  Because of this it has the same range of motions available to it.

 

Illustration.

                                                Spin

                                                    |

                                                    |

                        Bend forward ---------- Bend backward

                                                    |

                                                    |

                                                At rest

 

The arms have three different motions.  First they can move in circles.  Second they can move up and down.  Third they can move from front to back.

 

Illustration.

                                                Circles

                                                     |

                                                     |

                        Front to back ------------- Up and down

                                                     |

                                                     |

                                                At rest

 

 

To get a full work out all of these areas and motions must be completed.  The reasons are that they all use different muscles in different ways.  To ignore one motion in favor of another is to ignore a set of muscles completely.

 

To work on the neck area is simple.  Just bend the head in the direction you desire or turn it to spin.

 

The spine has three exercises to use.  The first is the spin.  Place a strait pole over your shoulders to keep the spin in line.  Next turn as far as you can go in each direction.  To bend from side to side or front to back first place your hands over your head.  As you bend in the desired direction lift your hands over your head and bend.  Try to keep your legs strait as you do this.  It will help increase the energy that the spine uses.

 

The legs and arms generally are worked at the same time.  For a front to back motion try walking or jogging.  For moving your legs up and down adding circles to your arms try jumping rope.  To add a side-to-side motion to your legs and an up and down motion to your arms try jumping jacks.  If you wish to add a circular motion to your arms remove the bar or pole you use when you spin to work on your spine.

 

The object with any cardiovascular workout is to raise your pulse rate.  However raising it to high can be as dangerous as not raising it enough.  One way to tell if it is to high is if you can’t easily talk while you are working out.  That is a sure sign it is way to high.  If it isn’t high enough you simply won’t lose the required weight.

The object of stretching is to lengthen the muscles.  Quite often this includes folding the body to some extent.  It can also cause the body to form various circles.  In this instance the muscles on the inside of the curve must be at rest and relaxed.  If they aren’t they may become hard like rocks and inhibit your maximum stretching potential.  Another effect will cause you to put to much stress on the muscles and cause them to tear.

 

The proper way to do this is to focus on the muscle area on which you wish to work.  Using that muscle use it to push the body in the direction you wish to go.  Pulling the muscle causes it to shrink and harden.  As the muscle hardens it will become less flexible and resist the ability to stretch.  The effect you wish to feel is similar to standing against away and trying to push it away from you.

 

One way to demonstrate the two different effects is first to have someone hold your hand and pull it.  That is what happens when you don’t focus on the muscles being worked.  Instead of you grabbed the other person’s hand and pushed is the other effect.  This puts more control in your own focus area.  Hence there is less damage.

 

The areas to work on and the ways to work on them are very similar to how you would work in a cardiovascular work out.  The only difference is that once you have obtained your maximum expanded state you then hold it.  In fact the same illustrations and examples can be used here as well.

 

There are however to additions.  Those are the feet and hands.  The only real motion they have is a back and forth motion.  Focus either on the tops or the bottoms.  Use those muscles to push away from the body.

This is the method used to cause your muscles to shrink.  As they shrink they use power and energy.  When the work out is done the muscles will then replace what was used adding a little more of what was used as well.  In this way the muscle both shrinks and then grows.

 

Most muscle builders use the method of pumping iron.  Some do it quicker then others.  That turns the work out into a mostly cardiovascular form.  Obviously it still works.  There are better and simpler ways however.

 

For a simple work out find out which motions and positions give you the most trouble.  That is if holding something a certain way bothers you or a certain motion does causes you trouble.  Using those two ideas find the position that is the most uncomfortable and cause the most strength. 

 

I have a general-purpose position that I use myself.  I bend my knees.  As I do so I lift my arms.  I keep my back strait as my bent knees lowers my body.  This position will work most muscle groups at the same time.

Opposite of constant movement which is cardiovascular in nature we must have the body at rest.  The way to do that is to strengthen the mind instead of the body.  The method to do this is meditation.

 

There are two basic types of meditation.  Different people will find one type or the other easier to master at first.  This is because they depend upon a person’s personality type.

 

The first type is aggressive.  This type of meditation takes constant focus and control in order to make use of it.  With out this constant focus and control this type of meditation will simply refuse to work. 

 

The second type is passive.  This type of meditation must be allowed to just be.  This type of meditation can’t be forced.  This type of meditation must be given permission and the ability to work as it will how it will to gain the best results.  The conditions that this type of meditation is influenced upon or by can be changed however.

 

The balance of each type of meditation can be shown as follows.

 

Illustration.

            Aggressive ================ Passive

 

From this illustration two more points now become possible.  They can be illustrated using the cross.

 

Illustration

                                    Aggressive

                                                |

                                                |

            Side One ============= Side Two

                                                |

                                                |

                                    Passive

 

Each point on this illustration has its own form of meditation.  Each point also has its unique abilities that it grants with mastery.

 

There are two aggressive meditations.  The first is the Void.  The second is the Light. 

 

To learn the meditation of Void it is necessary to be able to think of nothing.  In this state you must not have any thoughts about anything at all.  This grants the ability to hide mentally from anyone who might be able to seek you out.

 

To learn the meditation of Light, first close your eyes.  Once closed put a white dot in your vision.  This grants the ability to focus on mental tasks.  In time it is possible to learn how to speak and transmit your voice mentally over large distances.

 

There are two passive meditations.  The first is the Recorder.  The second is Narrow Focus.

 

To learn the recorder it is important to relax.  Allow your mind and body to be aware of as many things happening around you, as you are capable of noticing.  This meditation with practice grants the ability of the sight.

 

The Sight is the ability to be aware of things not gained through the normal senses.  It can be mind reading, view things from afar or even looking into the past or future.

 

To learn Narrow Focus it is important be able to enjoy the moment.  In this meditation only things happening at the moment are of concern or of consequence.  With this meditation it becomes possible to gain a greater enjoyment of the activity in question as well as life in general.

 

All four meditations can be shown stacked on top of each other.  Each meditation and state is a progression from one side of the ladder to the other.  In order to learn one form of meditation on this scale, practice the one next to it first.

 

Illustration.

                        Void

                             |

                             |

                        Light

                             |

                             |

                        Narrow Focus

                             |

                             |

                        Recorder