Mueller - The Basic Ten: The Simple Way to Go from Couch Potato to Fit
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- Book:The Basic Ten: The Simple Way to Go from Couch Potato to Fit
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The Basic Ten: The Simple Way to Go from Couch Potato to Fit: summary, description and annotation
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Ready to get fit, build strength, feel better mentally, and stay that way?The Basic Ten is a new exercise program designed to get the best results in the least amount of time. With none of the usual fluff, this revolutionary program works for everyday people and gets top results. The innovative methods of the Basic Ten program utilize the key fitness concept of progression to build strength, endurance, and muscle, which can lead to drastically improving the way you look and feel.If you are looking for an easy-to-follow program to get leaner and stronger, then this book is for you. The Basic Ten is, without a doubt, an accessible but efficient way to get in the best shape and stay that way for the rest of your life!Heres what Basic Ten participants have to say:Easy to do and great results.Ben does a great job laying out a simple program that is surprisingly fun and gets results.The best program for those who want to transform their fitness for the rest of their life.In this program, Ben shows everyone that fitness need not be complicated.This book is different than other fitness books because the author gets straight to the point.It was refreshing to know that this program can be done anywhere with no equipment.This program got me in the best shape of my life.Ben Mueller is a wellness educator, endurance athlete, speaker, and activist. He has taught high school and junior college health and mathematics for over fifteen years and is completing his doctorate in education at Concordia University-Chicago. Find his other books on Amazon: Attain Peak Running Through Cross-Training, Attain Peak Referee Fitness, Thirty Minutes to Peak Thinking, and The Operating Manual for Great Health.Find him here: BenjaminTMueller.webs.com
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Jec Aristotle Ballou
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THE BASIC TEN
The Simple Way to Go from Couch Potato to Fit
BENJAMIN T. MUELLER
Copyright 2020 Benjamin T. Mueller
All Rights Reserved
ISBN: 979-8-6860-3942-1
Disclaimer
You should consult your physician or other health care professional before starting this or any other fitness program, to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, if you smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising you should stop immediately.
Contents
Introduction
Most people know the importance of exercise. Almost everyone is aware by now of the great health and mental benefits to regular physical activity. Yet so many people get caught up in the stresses of their current daily lives, they neglect to exercise.
The number-one excuse people give for not exercising is that they simply dont have enough time . The story for many adults goes something like this: they have to wake up early, get the kids ready for school, get dressed for work, work long hours, get dinner ready, take the kids to practice, and crash into bed, ready to do it all again the next day.
Because of this, most adults simply give up on exercise, which, unfortunately, lets their health go down the tubes. Then, every New Year, tons of people make the resolution to join a gym and exercise regularly. Unfortunately, it only takes a few weeks before people realize that, for whatever reason, they just cannot keep up with this new routine.
People need an exercise program that is simple and reliable. A program that allows them to work out regularly in less than twenty minutes, without a lot of equipment and space. Something they can do at home, in the park or a hotel room, even at the office. A program they can do wearing jeans and a T-shirt or at home in their underwear. Something they can depend on and, most importantl,y follow through with!
This book is put together in a way that is simple and easy to understand. The layout is clean, clear, and short by design. It is divided up into five parts:
Motivation for regular physical activity
Description of key exercises
4-week workout program 1
4-week workout program 2
Nutrition and recovery tips
The first section includes chapters that discuss the great mental and physical benefits of physical activity. Much of the content in these chapters may be things you already have heard of, but through this refresher, I hope it provides you clear motivation to start the simple exercise program laid out in the rest of the book.
The second section outlines and describes the ten key exercises used throughout this program. It will break down each of the core exercises and describe how to perform them safely and efficiently. It will also discuss the primary muscle groups each exercise is designed to strengthen.
The third section lays out for you the first four weeks worth of workouts you will be performing. This will consist of a total of twenty workouts (five per week). It breaks each workout down into the exact number or reps of each individual exercise you will do for that days workout.
The fourth section dives into the final four weeks of the program. It outlines each of those workouts, similar to the strategy in section three.
Finally, the fifth section consists of bonus content to enhance your recovery and nutrition. This is a good section to read while you are doing the workout program. Thus, it would be a good idea to bookmark the workout you are on and read past it into this fifth section as soon as you start the workout program.
Each section is further divided up into short chapters, to make it easier for you to navigate and understand the overall exercise program.
Finally, if you want to watch video demonstrations of how to perform the exercises, you can visit my Instagram video library: @TheBasicTen.
What this program will do for you?
As I said upfront, this program is designed to give you the opportunity to exercise regularly anywhere you can, including the convenience of your own home or office.
By completing this program, you will strengthen your overall muscular system and improve your cardiovascular health, as well. You will also burn a significant number of calories with each workout, which, combined with a healthy diet, can help people lose weight or maintain a healthy weight. Further improving your muscle mass will also increase your bodys overall metabolism. Experts agree that a regular exercise routine such as this can decrease your risk of many diseases.
The journey you go on in undertaking this program can also boost your mental health. Research has shown that physical activity causes the brain to release chemicals called endorphins that will improve a persons mood.
The workouts should also provide a stress-reliever, as well as help people cope with overall anxiety and stress. Dr. John Ratey researched the many mental benefits of regular exercise and concluded it can reduce anxiety, improve mood, plus improve attention and overall discipline.
What this program will not do for you?
This program will not burn you out or push you over the edge like many typical exercise programs may do. Thats not to say this program will not challenge you, but it does take into consideration a key fact: the body needs adequate time to recover between workouts.
Even though this workout program is an excellent way to build body strength, burn calories, and improve your metabolism, it will not promise unrealistic results. Consistency is the key to keeping yourself on track with any of your fitness goals.
This program will also not guarantee you six-pack abs or a shredded physique when you are done. If you follow the workouts and improve your diet, however, you should definitely see a better overall body composition and strength after these eight weeks.
Physical Benefits of Exercise
Im sure you already know by now that exercise is very beneficial to your physical health. In fact, regular physical activity has been shown to reduce your risk of pretty much every disease, including the top two leading causes of death in the United States today: heart disease and cancer.
Regular physical activity also contributes to managing a healthy weight, which goes a long way to reducing your risk of disease, as well. As you exercise more and become more fit, your muscle tone and body composition will also improve. Not only is this healthier for you, overall, but it also makes you stronger and can improve your posture.
As your fitness improves, you will also find yourself with more energy throughout the day. You should find that you are more productive, going about your regular routine tasks.
Your body was designed to be active and move during each day. That said, ultimately, your body will transform into what you do to it. If you remain physically active throughout your life, all of your body systems will respond positively to that.
Mental Benefits of Exercise
Exercise is as good for your brain as it is for your body.
Some of the key mental benefits of exercise include reducing overall anxiety and stress. Physical activity will also improve your concentration and make you feel better about yourself, overall.
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