Whit McClendon - Short Workouts for Beginners: Get Healthier and Stronger at Home: Jade Mountain Workout Series, #1

Get Healthier and Stronger at Home

Book 1 in the Jade Mountain Workout Series

By Whit McClendon

Short Workouts for Beginners

Get Healthier and Stronger at Home

Copyright 2016 by Whit McClendon

A ll rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the author, Whit McClendon, or the publisher, Rolling Scroll Publishing, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the author at whitmcc@jmma.org.

Cover Art by: Whit McClendon

Published by: Jade Mountain Martial Arts, Inc./Rolling Scroll Publishing, Katy, TX

Website: www.jmma.org

Acknowledgements

I ve been learning and teaching martial arts and fitness concepts for over 30 years. Not only has it been exceedingly fun for me, but Ive taken great pleasure in teaching others to enjoy the benefits of martial arts and fitness training. It has been deeply gratifying to hear back from students, even years later, thanking me for helping them get started on the path to a healthier lifestyle. As much as Ive taught my many students, they have also taught me quite a bit. Ive had some fabulous teachers both in martial arts and in the fitness industry, so Id like to thank everyone who has ever spent time on the mats with me in any capacity. Without knowing it, you changed my life.

Brian Briscoe, thanks for inspiring me to write this book. I hope that it can help folks to improve their health and their lives in even a small way.

~Whit McClendon - 2016

Dedication

T his book is dedicated to the people out there who are sick and tired of being sick and tired, and are willing to do something about it! Ive met and worked with hundreds of folks who want to get in better physical shape but are nervous about getting started because they either dont know what to do or they think that theyll have to kill themselves to get fit. My heart has always gone out to people like that, and I want to help. If this little book can help even a single person to start exercising and live a healthier life, I will have succeeded.

Introduction

I f youre reading this book, then its likely that you want to get healthier and stronger. Congratulations! That spark of desire, that knowing that you want to achieve something beyond what you have now, is a big first step!

After that realization, many folks can be confused as to what to do next. There are a million ways to get in shape, but which one is right for you?

This book is geared towards beginners who want to exercise but need a plan. Ive compiled a handful of simple workouts that can be done in the privacy of your own home with a minimum of equipment, often none at all. The workouts are short, as challenging as you want to make them, and very effective when done properly.

I own and run Jade Mountain Martial Arts, Inc, in Katy, Texas, and I work with lots of folks of all ages. Many want to learn martial arts, but others are more concerned with improving their fitness level and their health. In talking with so many of them over the years, I noticed some things that seemed to keep popping up often when we talked about the process of exercising and working out.

The biggest complaint/excuse that I hear when people are giving me all the reasons why they cant exercise is that of time. I dont have time to get in shape! I hear it often. However, you truly can exercise effectively without spending a couple of hours to do it, you just have to know how.

When many people think about getting in shape, they imagine getting in their car, driving to a gym, spending at least an hour (more likely two) trying to figure out what weights to lift and then waiting for the machine/bench/weights to be available, getting exhausted, then driving home at last to collapse on the couch. Sound familiar? I thought so. However, I have good news for you! You can get a good workout done in the privacy of your own home in 20 minutes or less. Seriously. Of course, some workouts can take longer, but if youre just starting out and learning your way around this whole working out stuff, then even 15 minutes will likely be sufficient for the time being.

Another thing that discourages many folks is the media. Were bombarded by images on tv and the internet that tell us that guys need to have totally ripped abs, rippling pecs, and bulging biceps to be considered in shape, and girls need to be slender supermodels with zero fat percentage. Well, thats just not true. The main thing you should be concerned with is HOW YOU FEEL. Our students who follow the guidelines in this book consistently report that they feel better and stronger, are sick less, and end up having to buy new clothes because their old ones are too big! They play with their children more, they get more done around the house and at work, and they just feel better. Thats certainly worth spending a little time each day to get sweaty!

Improving your fitness and health is an attainable goal. I wrote this book in the hopes that it would illustrate that fact, and help those who just need a little guidance so that they can get started. So read on! I truly hope that it helps you.

Chapter 1 Getting Started

S o youre ready to work out! Awesome! Im so glad youve made the decision to change your life for the better! There are a few things Id like to suggest before you move any further along the path just to make sure that youre ready for action.