Discover Something Revolutionary - The Real Deal Fitness Conditioning System (FCS)

Discover Something Revolutionary - The Real Deal Fitness Conditioning System (FCS)

It is always safer to ask your doctor to give you a health check and provide some advice concerning your general health status.

For your own safety and to ensure that you exercise in the most effective and safest way possible I have developed a range of DEAL FCS guidelines. These provide advice on:

Eating and drinking (in relation to exercise), what time of day to exercise, basic clothing suggestions and equipment recommendations.

How to warm up and warm down correctly.

How to maintain the correct posture, use the right technique (e.g. movement), strengthen and engage the correct muscles (e.g. to lift, position and stabilise).

The DEAL FCS offers a variety of standard exercise routines that work complementary muscle groups and provide balanced whole body workouts. These give you the flexibility to decide how long you exercise (e.g. saving time or providing very intense longer workouts), how much equipment you need to buy and account for whether you are a beginner or more advanced.

Some suggested warm up routines are also included in the FCS and all the routines are available in both a book and clearly illustrated large wall posters. General and well established guidelines are provided on the number of sets and reps in each workout but to a large extent and within certain specified ranges, this is dependant on your ability and particular exercise goals.

One of the advantages of home based fitness conditioning should be that you can design your own routines, based on your particular goals and constraints. This is why our FCS contains a very comprehensive and illustrated exercise reference guide, in book form and in large wall posters. Exercises are categorised by the body region trained (including a list of specific muscles), the type of equipment needed and the level of difficulty.

The following is an example of a standard exercise routine for beginners that do not have any equipment. Perhaps I should point out here that in my experience it is better to invest in some good quality equipment. It simply makes your workouts much more effective, enjoyable and enables you to do certain exercises that are impossible to do without this equipment.

This routine consists of 12 exercises as shown below. [This routine consists of 12 exercises that are described below (in the FCS e-book they are fully illustrated which makes them a lot easier and quicker to understand than with a necessarily long winded description!]. Please note that there are certain definitions used here that are not fully explained for the sake of brevity but they are fully explained in the FCS e-book!

1. Single leg kneeling stretch.

The purpose of this exercise is to lengthen your hip flexors and quadriceps that are the muscle groups that move your upper legs upwards and straighten your legs. Tight hip flexors can rotate your pelvis into a position that leads to bad posture and tight quadriceps can lead to poor walking and running motion.

Kneel down on one knee and keep the other leg vertical but bent at 90 degrees. Slowly move your pelvis forward but keep the kneeling knee stationary. Do not allow your pelvis to rotate away from its neutral (middle) position. You will feel a stretch in the muscles on the front of your leg and hip.

2. Single leg sitting leaning forward stretch.

The purpose of this exercise is to stretch the muscles on the back of your leg (e.g. hamstrings) and inner leg (e.g. hip adductors). Tightness in these muscles can lead to an increased risk of injury when for example, running or kicking.

Sit on the floor with one leg straightened out on the floor, diagonally to one side and the other leg bent vertically upright to the other side so that your foot is flat on the floor. With your hands on the floor either side of the straight leg slowly bend forward from the hips by pushing your chest upwards and forwards above this leg. You should feel a stretch in the muscles on the back and inside of your leg.

3. Single arm standing shoulder rotation stretch.

This exercise is designed to stretch the muscles on the back of the arms (e.g. triceps) and the muscles on the shoulder joint. Tightness in these muscles can restrict the range of motion and lead to muscle imbalances.

Standing comfortably with both feet facing forward, hook one of your arms just behind and above the elbow of the other arm. Keep the hooked arm straight and pull it across your chest, slightly downwards. You will feel a stretch in the back of your arm and on the outer side of your shoulder.

4. Single leg extension on all fours.

This is a strength exercise for the buttock muscles (e.g. gluteus maximus), core muscles (pelvic floor group) and hamstrings. Weakness in these muscles can lead to a whole range of problems from poor posture to lower back instability and lifting injuries.

Kneel on the floor on all fours with both your upper legs and arms held vertically (i.e. at 90 degrees to the floor) and your palms flat on the floor for stability. Ensure that your back is held in a slight S shaped position (its natural curve), your neck is in line with your spine and your lower back and hips are horizontal. Slowly rotate one of your upper legs rearward so that the leg is straightened out and held slightly above the height of your hips. Do not fling it up or raise it any further! Slowly lower it down and repeat as many times as you can without any motion of your hips (your core muscles must be tightly engaged to do this). Repeat with the other leg.

5. Single leg lift lying on your side.

This is a strength exercise for the inner leg muscles (hip adductor group). Weakness in these muscles can lead to an imbalance in the leg muscles (e.g. with the quadriceps), poor walking and running patterns and knee and ankle injuries.

Lie down on the floor on your side and try to keep your hips, back and shoulders in the vertical plane (i.e. at 90 degrees to the floor) with straightened legs. Leave the leg nearest the floor on the floor and then bend the other leg so that your foot is in front of the straight leg. Slowly raise and lower the straight leg until you can no longer keep your foot flexed and horizontal. Turn over to your other side and repeat with the other leg.

6. Lying (supine) hip lift.

This is a strength exercise for the buttock muscles (e.g. gluteus maximus), core muscles (pelvic floor group) and lower back. Weakness in these muscles can lead to a whole range of problems from poor posture to lower back instability and increased injuries.

Lie down on the floor on your back. Draw your knees up until your lower legs are almost vertical. Strongly engage your core muscles first and then raise your hips up slightly until your back, pelvis and upper legs are in a straight line. Slowly lower and repeat until you can no longer lift your hips high enough to form this straight line.

7. Press ups.

This is a composite strength exercise for many different muscle groups, for example, the chest (e.g. pecs), arms (e.g. biceps) and core muscles. As a composite strength exercise this provides all round body strength needed for any functional task (e.g. pushing or lifting boxes).

There are many different versions of this and the one that you choose depends on your current strength. Total beginners may wish to kneel on the floor and do press ups by rotating about their knees and bending their arms. Someone with slightly more experience can do press ups with the body held straight and alternating feet so that only one foot is in contact with the floor at any given time.

8. Lying (prone) back extension.

This is a strength exercise for the lower back muscles (e.g. lumbar spine extensors). Weakness in these muscles can lead to lower back pain, back injuries and poor posture.

Lie down on the floor on your stomach. Strongly engage your core muscles first and then raise your head and shoulders slightly up until you feel your lower back muscles tightly engage. Do not throw your head and shoulders upwards or lift any more than your chest off the floor. Slowly lower and repeat until you can no longer raise your shoulders.

9. Crunches with legs bent at 90 degrees on a wall.

This is a strength exercise for the stomach (abdominal) muscles. Weakness in these muscles can lead to instability in the upper body, lower back problems and poor posture.

Lie down on your back near to a wall. Position your hips so that your feet are comfortably resting on the wall and your legs are bent at 90 degrees. Slowly lift and then lower your head and shoulders slightly off the floor whilst pulling your abdominal muscles inwards to flatten your stomach. Rest your hands either side of your head but do not pull your head and keep your neck in line with your spine (i.e. do not touch your chin to your chest). Continue until it is no longer possible to lift your shoulders.

10. Lying (supine) trunk stretch.

This is a stretch for your trunk and a way to ease back muscle tension (e.g. latissimus dorsi, spinal extensors). Tension in these muscles can lead to poor posture and back pain.

Lie down on your back and draw your legs up so that they are bent. Wrap both arms behind your knees whilst slowly curling up your head and buttocks so that you form a ball. Slowly rock forwards and backwards with your arms tightly clasped behind your knees for 30 seconds or more. Only do this on a soft mat or carpet to protect your spine.

11. Standing trunk side stretch.

This is a stretch for the muscles crossing the side of the trunk (e.g. obliques, deltoids). Tension and imbalances in these muscles can reduce the trunk range of motion and affect your posture.

Stand in a comfortable position with your spine correctly aligned (described in my FCS book), your knees slightly bent and your feet facing forward. Place one hand on your hip and raise the other arm straight above your head whilst bending your trunk sideways in the vertical plane (do not lean backwards or forwards, only sideways!). Hold the stretch for 30 seconds or more and repeat on the other side.

12. Lying (supine) spine stretch.

This is a great stretch for relaxation in general and especially relieving tension in the back muscles. It also helps to lengthen the spine and correct your posture.

As with the crunches lie on your back near a wall. Position your hips so that your feet are resting on the wall with your knees bent at 90 degrees. Try to relax your back and pull your bellybutton downwards (flattening your stomach) so that you can feel your neck and spine lengthening as they flatten against the floor. Move your arms from your side to a position above your head on the floor and feel the way the tension changes in your back. Relax like this for at least 30 seconds. This is a great daily exercise that you can do while listening to the television and is very effective at relieving back tension built up during the day.

Claim your free popular e-books and A1 sized e-poster at => http://www.tamarfitnesswellness.com to discover how to begin transforming your life with improved fitness and wellness.

Dr. Mark Howard is a highly qualified personal trainer that has lived in England, Sweden and Germany and now has a successful fitness and wellness company in the Costa Blanca, where he can coach you to achieve your fitness and wellness goals. His unique holistic DEAL fitness wellness system is available on our website and as a click2sell afilliate product.

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