D EAR F RIEND: Congratulations on enrolling! I have received your application for enrollment in my DYNAMIC-TENSION® SYSTEM of health, strength and physique building. I most cordially welcome you as one of my students. I accept you because I assume that you are a normal individual with no ailment, which would prevent or limit your participation in a physical exercise program. Before beginning consult with a physician because you must honestly answer NO to all of the following questions: 1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor or under a doc- tor’s care? 2. Do you feel pain in your chest when you do physical activity? 3. In the past few months, have you had chest pain when you were doing physical work? 4. Do you lose your balance because of dizziness or do you ever lose consciousness? 5. Do you have a bone or joint problem that could be made worse by a change in your daily physical activity? 6. Is your doctor prescribing any medication of any nature for a blood pressure circulatory or heart condition? 7. Do you know of any other reason why you should not engage in a physical exercise program or activity? If you are in doubt, I suggest you ask your physician before continuing with my program. The First Lesson contains the priceless discoveries I have made using the principle of DYNAMIC-TENSION to build up your chest muscles incredibly fast! Go over this Lesson carefully and begin the instructions at once. Your Course has been proven by students throughout the world to be one of the greatest methods available to build muscles rapidly and SAFELY. This is All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. CHARLES ATLAS, LTD. P.O. BOX ‘D’ MADISON SQUARE STATION NEW YORK, NY 10159 www.charlesatlas.com e-mail: catlas@aol.com Founder of the Fastest Health, Strength and Physique Building System E X E R C I S E S F O R LESSON ONE ® “The World’s Most Perfectly Developed Man” All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 2 E X E R C I S E S F O R L E S S O N O N E the very same method that changed me from a 97-pound weakling and has done the same for mil- lions of other people all over the world. I would like you to practice Lesson One throughout your entire Course. Likewise follow the valu- able food information in Lesson Two all through the Course. Every two weeks I would like you to add two new lessons to Lesson One. Then drop those two Lessons and take the next two new ones. For example; Practice Lesson One for two weeks then add Lesson 2 and 3. Practice these for two weeks then drop Lesson 3 and add Lessons 4 and 5. After two weeks drop 4 and 5, and add 6 and 7. Continue this until you finish all the Lessons. But remember to continue the exercises in Lesson 1 and the food information in Lesson 2 all through the Course. Also, remember as a rule, do all exercises 10 - 12 times (reps) or until you become tired, unless otherwise specified. Study the written instructions as much as the photos illustrating the exercises so that you are sure to be doing them correctly. THE DESIRED RESULTS WILL SURELY COME! NOW, GET GOING ON LESSON ONE! Yours for Health and Strength, L ESSON 1 The truest SUCCESS is but the development of self. In giving you my first lesson, I am assuming that you value Health and Muscular Power suffi- ciently to be willing to pay for it in the full legitimate price of intelligent persistent labor. You can- not get results without effort on your part. If this is your decision you are invited to follow my Dynamic-Tension methods of development indicated in this and all succeeding lessons. To suc- ceed in the building of superb HEALTH and STRENGTH you must have POWER OF WILL, resolutely making up your mind that you WILL follow the instructions no matter what sacrifices you are obliged to make. You must be HOPEFUL, and expect the results assured you will ulti- mately be yours. You must have COURAGE and fear nothing. You must have absolute CONFI- DENCE in this System. You must have FAITH in yourself and these methods. Then results will more than satisfy you. And you must have PERSISTENCE. Please remember that weak, spas- modic efforts will get you nowhere. Henceforth THINK Health. Make up your mind that radiant Health shall be yours, realizing the results will be worth the effort involved. Throw off any ten- All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 3 E X E R C I S E S F O R L E S S O N O N E dency to unwholesome influences and keep the mind well occupied with thoughts of Health and Strength. From now on, you must resolutely curb your impulses, strengthen the good ones and positively reject those that are harmful. The first great step necessary is the reformation of habits. Where previously you may have direct- ed your energies in certain channels that resulted in weakness or disease you must now use this same energy in methods for rapidly building up the body so that glorious HEALTH may be yours forever. You are what you are because of your past daily habits. Day by day you must make or break your body. You either build it up or tear it down. Having enrolled, your object is to build up your HEALTH, STRENGTH and PERSONAL POWER. You must now conserve your energy for the acquisition of new and better health habits. Once they become fixed, you will experience no difficulty in retaining HEALTH and STRENGTH all through life. To overcome your past injurious habits and develop better ones, you must bring your entire ATTENTION to the matter, you must think intently of the motives and the outcome involved and thus occupy your mind with better things, turning away from past habits toward freedom. REMEMBER, ALL EVIL HABITS MAY BE DESTROYED BY THE PERSON WHO REAL- LY DESIRES TO CONQUER THEM. Therefore, your desire for Health, Strength, Increased Personal Power and Physical Magnetism must from now on, be greater than your desire to continue on in the old way. HERE ARE THE ELEMENTS OF SUCCESS IN ALL EXERCISES NOTE THEM CAREFULLY. You can make your exercises a success or a miserable failure. You can make them monotonous and irksome, or you can make them a sheer delight. It depends entirely upon your own mental atti- tude. You should, and I want you to, regard all your bodily activities and exercises as a pleasure. You should look forward to them as a joy to perform. The results will then be much more satis- factory and certain. Hold in the mind’s eye ATALL TIMES the Ideal of Physical Perfection. Think of yourself as possessing a Perfect Body. Realize each time you are exercising you are arriving at still greater perfection. Regard each day’s exercise as a goal in itself. Follow my instructions faithfully EVERY day, and as you string these healthy days together you will have woven a healthy and happy life. Remember step by step and the thing is done! In all your bodily activities you are invited to put CONSCIOUS CONCENTRATED EFFORT INTO EACH MOVEMENT. Perform all your exercises with a WILL. THINK Strength into the All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 4 E X E R C I S E S F O R L E S S O N O N E parts involved. THINK Power. THINK the muscles are growing larger, stronger, more beautiful, while you are exercising. Put pep and punch, vigor, vim and snap into every movement! Put life into your exercises! Don’t ever perform them in a halfhearted manner. Avoid a lazy attitude. Refrain from dreaming of other things while exercising. Do not dread them as something to be shunned or skipped through as quickly as possible. MAKE UPYOUR MIND NOW YOU ARE GOING TO PUT YOUR WHOLE HEARTAND SOUL INTO EACH DIRECTED EXERCISE, AS GIVEN IN EVERY LESSON. THE DESIRED RESULTS WILL BE YOURS. The first series of exercises will consist of those for building a solid foundation for the entire body. This Lesson will give special methods for developing a strong powerful chest and acquiring great lung power. THE EXERCISES ARE TO BE FAITHFULLY PRACTICED EVERY MORNING IMMEDIATELY ON ARISING AND BEFORE RETIRING. This system consists chiefly of various exercises which aid in the elimination of toxins in the blood, at the same time building up the tissues, rounding them out, giving muscular power and health. Part of the secret of Health and Longevity of life lies in getting rid of poisonous, dead, worn-out cellular tissue, which if allowed to remain would prevent the perfect functioning of the various organs. One of the methods by which this dead matter may be eliminated is by properly directed muscular exercises, such as I am giving you. You will understand these lessons better if you will read them out loud to yourself in a private room where you will not be disturbed. PURE AIR DEEP BREATHING. The very first essential thing to do in securing radiant HEALTH and physical STRENGTH is the DEEP BREATHING OF PURE OUTSIDE AIR. We can live without food for many weeks, without water for many days, but we can not live without air for more than a few minutes. Air is equally a food as fruits and vegetables. As it enters into the composition of the body, its value cannot be over emphasized. Yet because it is so cheap we ignore its real value. The first step required is to practice daily, FULL, DEEP LOWER BREATH- ING. There are some teachers who advocate blowing out the upper chest to an enormous extent, but this is both useless and injurious because as you get older you neglect the deep breathing with the result that the cavities of the lungs are unused and this forms a suitable culture medium for lung troubles and disease. What I advocate is formal deep breathing so that ALL parts of the lungs are filled to their utmost in proportion to the size of the body without straining. All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 5 E X E R C I S E S F O R L E S S O N O N E The air you breathe must be PURE. See that your rooms are well ventilated. Gas, kerosene, etc. when burning in a room eats up the oxygen you need so that if you are obliged to remain in a room where these are burning, insist upon an extra supply of fresh outside air continually entering the room. Otherwise you are breathing air contaminated with carbon dioxide. There are several reasons why I want you to practice this deep breathing daily. The air when pure is composed principally of nitrogen and oxygen. Oxygen is LIFE! The more oxygen you breathe the more health and strength you will get. This life-giving oxygen furnishes the power to pump the blood through the heart. It assists in carrying off the waste products from the myriad of tiny cells in the body, and helps to build new and stronger cells. Furthermore, it furnishes warmth to the body. As a result of continued deep breathing the lungs are developed, the chest expands, the ribs are thrown upward and outward, flat chest is overcome, and the deep breather is likely to be forever free from the symptoms of chest and lung troubles. Do not be afraid to breathe deeply and fully at all times, especially when outdoors when away from crowds. Do not be afraid of night air. Although the night air is not laden with the sun’s healthful rays, it is often purer than the air breathed during the day, because all the accumulated dust, dirt and smoke has had a chance to settle. There is no need to be afraid of mild drafts for a draft is simply air in motion, and contrary to the popular belief it is really beneficial. You should learn to welcome these cooling drafts of pure, vitalizing air as health builders. Of course a strong draft is not desirable. Practice this deep, full lower breathing every morning and night! Dynamic-Tension is the name of my non-apparatus methods - the same methods that built me and my millions of pupils. Remember - Dynamic-Tension methods can help you, but only if you are willing to follow my instructions carefully. PROPER POSTURE One of my first requirements in developing a MAGNETIC PERSONALITY is the assuming of a proper bodily posture while standing, walking and sitting. Nothing indicates a REAL MAN more than the way in which he holds himself. If your chest is sunken and your stomach sticking out, you cannot stand out as a man with PERSONALITY. You are especially urged to concentrate on this and make sure that you hold yourself upright, walk with dignity but without affectation. HOLD YOUR SPINE ERECT. Keep you chin back. PUT YOUR SHOULDERS FIRMLY BACK. Make them square. HOLD your abdomen in with- out forcing. Breathe deeply and naturally, walk properly and avoid a slouching attitude. While sit- ting keep your body erect, keep your feet under your seat, and refrain from flopping down in a lazy fashion. LOOK ALIVE ATALL TIMES. In this way you FEEL self-confident, successful. All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 6 E X E R C I S E S F O R L E S S O N O N E You are able to look all the world in the face. You WILL be successful. At frequent intervals during the day it is an excellent plan to stretch upwards with the hands above the head. Endeavor to reach the ceiling a dozen times a day. With each effort try still harder to reach higher. In this way you loosen up all the vertebrae of the spine and prevent the internal organs from sagging. Try this. After a dozen trials it becomes a habit. Then it is easy to continue it every day throughout life. It will aid you in maintaining the proper posture for better health and self-confidence. By assuming a correct posture while sitting and standing, you help overcome constipation, pre- vent rupture, fill the lungs with air, and improve every vital organ. This is accomplished by the muscles and internal viscera having an opportunity to expand and allow the free, normal passage of blood to all parts of the body, which is hindered when the abdominal region is relaxed and pro- truding. Bear in mind at all times correct posture for Health, Strength and Personality. HERE ARE MY SPECIAL EXERCISES FOR DEVELOPING A POWERFUL CHEST Artists, Doctors, Scientists, Sculptors and Physical Culture Experts have declared that I have the largest and most perfectly developed pectoral (chest) muscles of anybody they have ever seen. The tremendous strength of my enormous shoulders and powerful arms is due to my muscular chest development. My chest measures 47 inches normal - not expanded, ten or twelve inches more than the average individual’s. Do not despair! I was once known as flat chested. I came to realize the importance a great POWERFUL chest played in my search for robust health. Today nobody wants a flat, sunken chest. It is an unmistakable evidence of lowered vitality and a lack of resistance to disease. You should strive diligently to possess a fine BIG chest for two important reasons. Firstly, because it gives unusual energy and strength to the entire body, and secondly, because it adds to the beauty of contour and symmetrical development, giving grace, poise and self-confidence. A full round chest is an indication of strength, vitality and boundless energy. It insures a strong healthy pair of lungs; a sound heart, and the promise of a long life. MASTER METHODS FOR ACQUIRING GREAT INTERNAL STRENGTH. This series of unique and very effective methods is for acquiring great internal strength and build- ing up your chest and every muscle in your body. Follow instructions faithfully DAY BY DAY, and perform them all with CONSCIOUS effort, concentrating earnestly on what you do, and you will be more than delighted with the results. Now for the splendid special exercises I discovered, which can give you a MASSIVE and POWERFUL chest. All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 7 E X E R C I S E S F O R L E S S O N O N E Be sure to take these special movements regularly EVERY DAY without fail. Perform these, and all other movements, where possible, in front of a large mirror, in loose fitted clothing. One of my secrets of acquiring an enormous chest is persistence of the dipping exercise, which should be performed as follows: Exercise 1 Place two chairs side by side about 18 inches apart. Then with a hand resisting on the seat of each chair, the body extended in a sloping position, feet on the floor, dip down as low as you can between the chairs, letting the chest down as nearly as possible to the floor. See the photographs at the end of this lesson. Go down slowly, breathing in and then come up slowly, breathing out. Bend the elbows as you go down and bring the arms straight as you come up. Continue until slightly tired. Never perform these exercises until exhausted or you do yourself more harm than good. A few times in the beginning will soon give you sufficient strength at the end of the week to double the number of times you are able to do them at first. This exercise can be performed on the floor; or with the hands on the edge of a desk; or at the side of a bed - wherever you find it most convenient. The great thing, however, is to perform them REGULARLY. YOU CANNOT GET ANYWHERE WITHOUT EFFORT. TO SECURE MUSCULAR POWER AND HEALTH YOU MUST USE DIRECTED EFFORT DAILY. BE SURE TO PRACTICE THIS EXERCISE EVERY DAY THROUGHOUT THE COURSE. IT IS HIGHLY IMPORTANT, AS IT IS LAYING THE FOUNDATION FOR OTHER FUTURE EXERCISES. Exercise 2 Here is another very potent exercise, also one of my favorites. While standing erect, throw the arms far outward and upward from the sides, in a supreme effort to reach the ceiling at both sides of the room, and slowly cross the arms downward over the chest, with the left hand stretching far to the right and downward, and the right hand to the left. Then as far as you can reach, make two or three efforts to reach further. You should allow the chest to sink inwards and exhale. Then grad- ually throw the arms upward and outward while filling the lungs to their utmost capacity. Do this before an open window and continue until tired. Exercise 3 With your hands placed around an imaginary rope just above the head, pull downwards, tensing the chest muscles. Keep the hands close together and pull down to the knees, keeping the body upright. Repeat about 20 times. All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 8 E X E R C I S E S F O R L E S S O N O N E Exercise 4 Lock the middle finger of one hand with that of the other hand on a level with the waist and strain as if to pull the hands apart. Still pulling, raise both arms up high over and above the head. Make this as powerful as you can without STRAINING. Repeat till tired. Exercise 5 Place your right fist in the palm of your left hand on a level with the hips. Have both hands over the left hip with the left elbow bent. Vigorously push the right hand with the left, resisting with the right. Now cross over to the right hip with the right elbow bent and push the left hand with the right, resisting with the left. Alternate and continue. Exercise 6 While standing erect, hands normally at the sides, bear down the shoulders and arms at the same time contracting the chest muscles. You can do this exercise frequently during the day, at any time that you think of it. Exercise 7 Maintain at all times a correct bodily posture, chest well forward, shoulders set back, chin in and down, breathing deeply and fully without straining. While sitting in a chair, grasp the seat with both hands and raise the body slightly, going up and down several times. The FAITHFUL DAILY performance of these movements will build for you a powerful perfect chest. I DO NOTADVISE DOING THEM ALLAT ONE TIME, but relax and wait a few moments between each exercise. Concentrate the mind on the chest muscles while performing the exercises. Say to yourself something like this: I am now building up a magnificent, powerful chest and laying a corner stone for perfect radiant Health, and I will therefore continue these exercises faithfully and persistently every day. The mind controls the body; this thought will help in your efforts to secure the ideal proportions you desire, and will keep the goal in sight at the same time giving each exercise added stimulus, pleasure and interest. These movements should be repeated until tired only be sure to relax between each exercise. You should perform these movements faithfully each morning on arising and again before going to bed. While they, of course, bring into play many other groups of muscles their primary object is to build up the strength of the great vital organs, the foundations of the body. In what way do they All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 9 E X E R C I S E S F O R L E S S O N O N E have this effect? Strength comes from use, and these powerful exercises bring into active play the Solar Plexus, The Lungs, The Bronchial Tubes, The Pulmonary Veins, The Aorta and other great Blood Vessels. While these vital centers are being energized the old tiny cells of which they are composed die off and NEW and Stronger ones take their place. In this way your body is ever kept in a state of renewal for YOU ARE CONSTANTLY BUILDING UPA NEW BODY OF STRONG, FIRM, HEALTHY TISSUE. Remember, your object is to TRAIN not STRAIN. Don’t be too enthusiastic at the start and give it up later. Be patient, keep on practicing and you will get much better and more satisfactory results. You will find it much more interesting if you will perform these and all other exercises in front of a large mirror. It is understood you should take these exercises while undressed, because you can better concentrate on the parts to be strengthened, it gives you added interest and most of all, it gives your skin the benefits derived from contact with the fresh air. Your skin breathes, and, if covered by clothing, especially while doing your exercise it is so much value lost. Practice these movements carefully, without hurry. Never miss a day without performing them. YOU CANNOT GET STRONG BY MERELY READING ABOUT IT. I am showing you the easiest, quickest, newest and best ways to secure better health and strength, together with muscu- lar power and beauty. IT IS UP TO YOU TO APPLY THE METHODS YOU ARE TAUGHT. HOW TO STORE AND INCREASE MAGNETIC ENERGY Another one of the secrets of my own success in Health, Strength, and Physical Perfection is that I pay special attention to secure sufficient, sound undisturbed sleep. Sleep is Nature’s restorer. During sleep the muscles relax and rest, the organs recuperate, and the brain and nervous system gather fresh strength, storing up increased energy. This is just what you want. Remember, that two hours spent in sound sleep BEFORE midnight are worth four hours afterwards. Go to bed EARLY - EVERY NIGHT. Late hours are actually injurious. You may not notice the effects now, but the time will surely come when you will regret it. One of your principal objects in taking this Course is to increase your Energy. One of the most effective ways of doing so is by getting suffi- cient sound sleep nightly. Make the habit of going to bed not later than 10:30 or 11:00 P.M. each night. Realize your health is of first consideration. Better health insures a longer life, - more time to enjoy the pleasures - real pleasures- of life. If you dissipate by keeping late hours, you’re going to pay the penalty, for you cannot cheat Nature. Temporary pleasures you may now enjoy at night get you nowhere. In truth they rob you of all the finer joys of life. There is no lasting happiness to be derived from All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 1 0 E X E R C I S E S F O R L E S S O N O N E them. Go to bed early, even if it does seem a sacrifice. It will pay you in the end. Before you go to bed have a good wash, and thus get rid of all the day’s accumulated dust and dirt and grime. This practice will also induce more sound slumber. On getting into bed, relax absolutely every part of the body. Sprawl your legs and arms out. Rest your mind and consciously relax your head, neck, shoulders, chest, arms, hands, abdomen, thighs, legs and feet. See that they become limp and life- less. Learn to LET GO and AVOID ALL TENSED STIFFNESS. Then follow this by trying to make the mind blank. Blot out all worries, fears, anxiety, thought of business, finances and other personal affairs. Understand you go to bed to sleep, to recuperate, to rest, TO GATHER FRESH STRENGTH for the coming day, NOT to brood or worry. Your day is done. Forget it! Before going to sleep it is helpful to hold in the mind’s eye the ideal you wish to attain. Just think of yourself as being Strong, Healthy, Perfect - free from all weakness and disease and suffering. Saturate the mind with pleasant thoughts. Thank the Creator for life and health for the day just past, and call on the Universal Forces for increased energy for the new Tomorrow. During sound sleep the real mind - the subconscious mind - is working, and acts on the thoughts you think just prior to going to sleep. These thoughts have a powerful influence over the body. So you see if you take your troubles to bed to brood over, you are not going to improve your health any. That’s why I strongly urge you to think thoughts of Health and Strength. Hold in the mind’s eye the Ideal of Human Perfection, and day by day you will assuredly arrive nearer and nearer the goal. Keep your sleeping room neat and tidy. Make it attractive and clean. Above all things see that your sleeping-room window is OPEN at all times and that you are breathing a free and uninter- rupted supply of pure cool air. NEVER CLOSE YOUR BEDROOM WINDOW. You need pure air at night equally as much as during the day. Avoid a severe draft, a freezing atmosphere, and a hot room. Keep the temperature of your bedroom, and all other rooms as far as possible, between 50 and 70 degrees. Sleep on a fairly hard, stuffed mattress and a light pillow. Get up immediately on awakening - providing you wake at reasonable hour. Don’t dilly dally! GET UP! If you linger and hesitate you are weakening your will power, with the tendency to start the day all wrong, slouching through it with no conscious aim. As an additional exercise to strengthen your will power, I insist upon your getting up promptly on waking. It may require a big effort during the first few times, but there is consolation in knowing that with each repetition the act becomes easier. EVERY NIGHT INSIST UPON GOING TO SLEEP EARLY, BREATHING PURE OUTSIDE AIR, THINKING PLEASANT THOUGHTS, ARISING IMMEDIATELY ON WAKING FOR INCREASED HEALTH, STRENGTH AND PHYSICAL BEAUTY. KEEP THE GOAL IN SIGHT. PRACTICAL SUGGESTIONS FOR BUILDING MAGNETIC POWER All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 1 1 E X E R C I S E S F O R L E S S O N O N E I aim to make you powerful, graceful, magnetic. So, in addition to the original Dynamic Tension exercises requiring no apparatus, in addition to the full advice on diet and nutrition, proper bathing, the value of rest, and kindred suggestions, I am here offering you very valuable informa- tion to make your PERSONALITY more complete in every way. Personality today is of great importance. The man with a good personality is sought as a friend by everyone. He is the one who is given the best position and is thought of first for increases in salary. To be successful you must be persistent, and the first secret of persistence is a good start. You have started this Course because you desire HEALTH and STRENGTH. Constantly review the motives you had in taking up this System. Never work at cross-purposes. Here you are given advice to achieve the results you want. At all times, therefore, see that all your habits are now in accord with the health promoting principles of which I am advising you. As an additional means of mental and physical uplift, I suggest that you give careful attention to your perfect grooming. Care of your clothing and small personal habits may make all the differ- ence between failure and success. Avoid mental waste. By this I mean do not dissipate or squan- der your thought forces on things, which you know in your heart, are of no value. You will listen to no idle talk, keep your own counsel, listen for advice and constructive criticism, and GO STEADILY ON FROM ONE SUCCESS TO ANOTHER. You will take pains to develop your human machine - the body - to a state of perfection, until you arrive and become a MASTER OF MEN because you have learned to become MASTER of your own body. Aim to develop strength of character as well as strength of muscle. Make discipline an ally rather than an enemy. Kindly read that again. Saturate yourself with the SPIRIT of this page. Do not overlook the values of good music. Like attracts like. Music is pure and clean. Good music inspires and lifts you into higher realms. I very strongly recommend that you take what I will call a Music Bath daily. If you own a musical instrument, let its beneficial harmonies elevate and refresh your mind, body and soul. It should be as much a part of your regular day’s routine as working, eating or sleeping. See that you listen to good music. Good music is to the soul what the water bath is to the body. Make it a point to hear it often. These simple instructions, if faithfully observed and followed will have a profoundly good influence on your life. Because of their simplicity do not neglect them. After all, the methods I am teaching are a natural and a better way of living, so that you may become HEALTHY, STRONG AND MAGNETIC. I have exploded the idea that to be a Strong Man you must be a rough neck PERSONALITY is also of great importance. Throughout your Course I shall be giving advice on this subject as well as Health and Strength. Now start with your Dynamic-Tension exercises, especially the dipping exercise. Do it as many times as you can, then relax a while, and do it again. Remember I do 200 daily - See how many All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 1 2 E X E R C I S E S F O R L E S S O N O N E you can do WITHOUT STRAINING. In your next lesson, I will tell you how to increase Muscular Power and Inner Strength by the proper combinations of the most HEALTHFUL foods, which will be of the utmost importance, because WE ARE WHAT WE EAT! In these days our diet is of even greater importance than normal. With best wishes for your progress, Yours for Perfect Development, P.S. Don’t forget to write and tell me how you are getting along. All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. Exercise No. 1. Assume position as shown, between two chairs, arms rigid, then bend arms as in the next picture. Go up and down as many times as possible. Rest. Repeat exercise till thoroughly tired. Rest and continue again. This must be practiced faithfully every morning and night throughout the entire course and during life. Exercise No. 2. A powerful deep breathing exercise. First empty lungs by crossing arms across the chest and exhaling. Now slowly inhale, fling arms outwards and upwards. Practice this before an open window and breathe deeply. LESSON 1 All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. LESSON 1 PAGE 2 Exercise No. 5. Here's an excellent chest exercise I want you to practice faithfully. As indicated, place the fist of one hand in the palm of the other and push downwards with all your power, strongly resisting with the other hand. Practice this strenuously with both hands. Exercise No. 4. Grip fingers on both hands and pull outwards powerfully up over and back of the head. Splendid for chest, shoulders and neck. Repeat till tired. Exercise No. 3. Pull on an imaginary rope - as illustrated, tensing chest and shoulder muscles. Start from the level of shoulders and pull downward towards thigh. D EAR F RIEND: How was that first week’s exercise? I often receive letters by this time telling me that the chest muscles are already beginning to stand out. Let me hear from you. WE WILL NOW LEARN THE TYPES OF FOODS AND WHICH ONES GIVE HEALTH, POWER AND GREAT ENERGY. The huge streamlined express airplanes, which hurl themselves from New York to California, shrieking through the air with enormous power and terrific speed, depend upon the proper kind of fuel for their energy. What would you think of the aviator who put any old junk into the tanks and expected this fuel to create the power and energy to get his plane to its destination on time? You would say, that man’s a fool. Yet that is exactly what millions of people are doing today with regard to their eating habits. Proper food furnishes the power with which to run the human engine. Our modern airlines take special care in selecting the best grades of fuel, and watch that no dirt or other impurities enter into the gasoline tanks. If only human beings were more careful in selecting those foods which give them brain speed and power, they would be immeasurably better off. Energy is largely derived from the foods you eat, the way in which you eat them and at what times you eat them. It is of vital impor- tance, then, that you use great care in eating only those foods which will build health and increase your strength and energy, thus giving you more and more POWER. So that you may intelligently understand the underlying principles of dietetics, I am furnishing you with a little non-technical information regarding the science of nutrition. All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. CHARLES ATLAS, LTD. P.O. BOX ‘D’ MADISON SQUARE STATION NEW YORK, NY 10159 www.charlesatlas.com e-mail: catlas@aol.com Founder of the Fastest Health, Strength and Physique Building System E X E R C I S E S F O R LESSON TWO NUTRITION ® “The World’s Most Perfectly Developed Man” All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 2 E X E R C I S E S F O R L E S S O N T W O First of all you must know WHY you eat, then you will be better able to avoid things that you know to be injurious. Foods eaten under proper conditions, among other things, repair the waste and worn-out tissue, build up the brain, supply the cells with the elements of life, and also store fat. The seven principal classes of nutrients are: 1. PROTEIN, largely composes muscles, organs, antibodies and all enzymes. 2. CARBOHYDRATES, the body’s principal source of energy a. Simple Carbohydrates - all sugars including dextrose, maltose, lactose, table sugars (sucrose) b. Complex Carbohydrates - primarily starches. Some examples are bread, rice, pasta beans, fruits, vegetables and potatoes 3. VITAMINS, helps to regulate many bodily functions, including the digestive and nerv- ous system 4. MINERALS, essential for numerous processes from bone formation to heart functions; they become part of the body. 5. FATS, Numerous body functions from warmth to maintaining healthy skin. 6. FIBER, aids in the elimination of body waste and reduces the risk of contracting certain diseases; the indigestible part of the carbohydrate. 7. WATER, basis for all body fluids, cell processes and organ functions. All foods containing the above constituents to any degree are valuable for the perfect nourishment and maintenance of the body in a state of normal health. In other words, to maintain good health you should eat from all the seven classes of food daily. If one or more are omitted, you will suffer the consequences of undernourishment. There are other important factors to be taken into consid- eration, such as the right proportion of foods in each of the seven classes. They must also be com- bined in such a way that on entering the stomach they can be acted upon by the various digestive juices with the minimum expenditure of energy. They must be eaten at regular intervals; under wholesome conditions; presented in an attractive and appetizing manner and thoroughly chewed before swallowing. All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 3 E X E R C I S E S F O R L E S S O N T W O NUTRITION Here is a list of those foods containing a large percentage of protein: 1. Nuts 5. Poultry 2. Eggs 6. Lean Meats 3. Beans, soy, peas 7. Fish 4. Milk and Cheese Carbohydrates: foods containing simple and/or complex carbs are: 1. Bread 5. Cereals 2. Macaroni, spaghetti 6. Meals & Flours 3. Table sugar 7. Crackers 4. Syrup 8. Potatoes Those foods very rich in Vitamins are: 1. Green Vegetables 5. Tomatoes 2. Oranges & Lemons 6. Herbs 3. Butter 7. Bananas 4. Melons 8. Root Vegetables The foods predominant in fat are: 1. Cream 4. Nuts 2. Fat Meats 5. Cooking Fats 3. Butter 6. Table and Salad Oils Another group that cannot be overlooked are the minerals, including: 1. Shellfish 5. Whole Grains 2. Apricots 6. Leafy Green Vegetables 3. Fluoridated Water 7. Organ Meats 4. Broccoli The foods giving the essential fiber are: 1. Bran 4. Root Vegetables 2. Leafy Vegetables 5. Cereals 3. Whole Wheat 6. Fruit Pulp Note that the selection of foods is derived from fruits, vegetables, dairy products, meats, oils, cere- als and their products, fish, poultry and preserves. This includes a large selection in each respec- tive food group, but you must exercise care and choose only those that are called organic or unde- All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 4 E X E R C I S E S F O R L E S S O N T W O natured foods. That is, foods from which the life-principal has not been extracted by commercial processes. Before going further, I will describe those particular foods which hardly contain any nutritional value. Undoubtedly, the greatest food products condemned as lacking in the vital elements of nutrition are white bread and all white flour products. In the refining process of white flour, the millers have unwisely extracted most of the important food constituents. Most enriched white bread replaces only four of the twenty-two nutrients it originally started out with before the milling process and contains seventy-five percent less fiber than whole wheat breads. This is a crime. Along with white bread should be included such things as pies, puddings, pastry, cakes, doughnuts, rolls, muffins, cookies, biscuits and similar preparations made from white flour. This white flour is the real part the millers should throw away for lack of nourishment. You can not become healthy or strong by eating this product. Whole wheat, on the other hand, has more vitamins, minerals and fiber than enriched white bread. The whole wheat kernel contains all the essential food qualities in almost perfect proportions. However, bread advertised as “whole wheat” must be made from one-hundred percent whole wheat flour. Breads that are labeled “cracked wheat” or “sprouted wheat” usually contain a large percentage of white flour. Many ‘so called’wheat breads, for example, contain about seventy-five percent WHITE FLOUR. So, don’t be fooled by the labels. Any product labeled “whole wheat” must have whole wheat flour listed as the only type of flour used. On a white flour diet, you clog the alimentary tract. The use of white bread and similar products made entirely of white flour is one of the causes of constipation. If you are eager to be free from this annoying condition, refrain when possible from using any foods where the base is white flour. Fortunately, many of our breads today are fortified by the addition of vitamin B-1. It is quite all right to eat such products. Another class of food stuffs you are urged to greatly decrease is all fatty meats. If you eat meat, see that it is very fresh, lean, tender and well-cooked. The undesirable feature about the fat meat is this: the saturated fats in some meats can be a threat to health. Eating an abundance of fat can lead to elevated levels of blood cholesterol, which in turn may lead to clogged arteries, which can lay the foundation for heart disease and heart attacks. Refrain from eating it if you value your health. Also to be avoided are sharp spices such as: pickles, pepper, mustard, sauces, vinegar and all simi- lar foods. These I strongly condemn because they retard the normal action of digestion, hardening the lining of the stomach and intestines, preventing the natural secretion of the gastric fluids, which mix with the food in the process of digestion. Perhaps the least harmful of spices is salt. You may use a small quantity, but if the foods are properly prepared they need no addition to All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 5 E X E R C I S E S F O R L E S S O N T W O bring out their true flavor. The excessive use of salt, mustard, pepper, and vinegar dulls the taste sensibilities, so that the real flavors of the foods are not known. Together with the foregoing articles to be condemned in your dietary, should be included the fre- quent use of candies and all commercial sweet products even the use of white sugar. These manu- factured products are composed largely of a cheap glucose and other inferior sweetening mix- tures, including various injurious chemicals, compounds, and similar ingredients. If you must eat candy at times, be sure it is of the very highest quality, and wherever possible, substitute regular maple or brown sugar for the white commercial kind. There are still a few more food products which are to be avoided if possible such as ordinary rice. Rather, substitute organically grown brown rice. The Chinese live almost entirely on rice, but not the rice we get. Genuine rice is unpolished or undressed, and you should insist upon getting this kind if possible. Brown rice, like the whole-wheat flour, has not been robbed of its vital elements. This also applies to spaghetti and macaroni, that are products of white flour. There are some man- ufacturers who make these foods from pure whole-wheat. Their new delicious flavor and nourish- ing qualities make it worth your while to procure them. While on this subject of condemned foods, I must not overlook certain drinks. No nation in the world drinks so much coffee and tea as does America. No nation has so many people suffering from nerves and similar troubles. Tea and coffee are stimulants of an artificial nature. There is no real nourishment in tea or coffee. They are actually narcotics and poisons, and should be shunned if you value your health. Instead of soothing your nerves, as you think they do, their real action is to paralyze them. You cannot have strong, responsive, keen nerves by paralyzing them, which results from the drinking of tea and coffee. The caffeine of coffee and tea is a deadly poison. (Of course only when taken in concentrated form). Look inside your teapot or coffee percolator and observe the dark brown stains deposited by these poisons. This same condition goes on in the lining of your stomach. Do you think then, the use of these drinks will give you health, strength and power? They will not! If you are wise you will avoid them. I have mentioned a great many ordinary articles of diet I want you to refrain from eating and drinking. From my past experience, long study and careful observation, I have found that the large majority of people are sick today because of dietetic errors. They do not know what to eat and what not to eat to insure the maximum of health and efficiency. Now that I have told you what to avoid, you will, I hope, switch from those articles to others which will supply the body with its needed elements. You want increased health, muscular power and strength, magnetism, personali- ty, courage and confidence, you cannot get them from eating products that will not build a strong All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 6 E X E R C I S E S F O R L E S S O N T W O perfect body for you. It is essential that you grasp this idea and at all times refrain from eating anything which has no real nutritional value. If you do, you simply hinder the building-up process. You sow the seeds of disease, and you MUST reap the penalty of poor health as the result of your disobedience of Nature’s unalterable laws. Again I must repeat; as the mighty engines derive their power from carefully selected fuels, so do you derive your power from care- fully selected foods. Because of the tremendous importance diet plays in the actual promotion of health, I feel it my imperative duty to inform you fully and freely of my latest investigations and experiments along this line. I warn you to treat your stomach with respect, and supply it with only those foods which will aid in the building of a more perfect and beautiful body. It is a well-established fact that a great number of diseases may be avoided and even reversed merely by the selection of proper foods suited to the individual’s requirements. Thus, if you are overweight, by cutting out the fat forming foods and exercising regularly, you will, other things being equal, become normal. Be sure, however, that your energy output is equal to or exceeds your caloric intake. On the other hand, if underweight, you can make considerable gains by following a well-planned dietetic regime. It is, of course, impossible to give menu lists for you to observe all through life, so I am devoting a little space to give you more information concerning foods, thereby enabling you to select your own wisely and carefully. As many diseases originate from impurities in the blood, and the blood is manufactured from the food eaten, it stands to reason if you select healthful foods, you will be more likely to have healthy blood. Therefore, in building up a perfect and muscular body, you must henceforth con- fine your diet to those particular foods which contain all the elements to thoroughly nourish the body, making sure you get a very generous supply of vitamins and minerals. Special care must be exercised in having the right food combinations at each meal. The various foods should blend when mixed in the stomach. No matter how nourishing the foods are, if you display ignorance in not combining them appropriately you will suffer in consequence. If you wish to determine beforehand as to whether the foods of any meal are a satisfactory combination, imagine all these foods mixed up in a large bowl, and consider what possibilities there are of making good, rich blood from the mixture. Do not eat all protein (muscle forming) foods at one meal. Nor should you eat all starch or carbohydrates at any one meal. You can easily consult the food groups given on an earlier page and see that at each meal you combine proteins with starch- es, minerals, vitamins and so forth. This will be a fair guide in helping you decide just how to bal- ance your diet for maximum health and strength. Do not forget the first process of digestion commences in the mouth. All your food must be care- fully and thoroughly chewed before you swallow it. So many people are in the habit of hurrying All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 7 E X E R C I S E S F O R L E S S O N T W O their meals and then help wash it down with a cup of coffee. This undigested mass lies in the stomach a very long time, requiring considerable energy to cope with it. You cannot afford to waste this energy. Conserve it as much as possible by giving your teeth the work they are meant to do. Do not impose on your stomach by sending down unmasticated foods. All foods, including fluids, must be well mixed with the saliva in the mouth before swallowing. Then, on its arrival in the stomach it is ready for the next process in the act of digestion. Avoid eating between meals. You should be really hungry when you eat, and you cannot enjoy your food when constantly eat- ing snacks between meals. Allow at least five or six hours to elapse between your meals. The digestive system needs a rest just the same as you do. Many foods take from three to five hours or more to be digested, so you see the poor stomach does not get much rest anyhow. Treat it with respect! Never exercise for at least two or three hours after a meal. The stomach demands an extra supply of blood when digesting food; if you exercise just after a meal the stomach is denied the blood it needs for its work, and the process of digestion is considerably delayed, therefore you derive no benefit from the exercise. Have a care! If you are in a great hurry, do not eat until you have time to really sit down and enjoy your meal. If you MUST eat at this time eat only a very small quantity. Realize, it is not how much you eat, but what you ASSIMILATE that counts. Therefore, a little food properly eaten is of far more value than a lot of food gulped down any way. You are especially urged to beware of the common practice of getting a light lunch of a soda and a slice of cake. What nourishment is in this? Very little. Yet millions of men and women are doing this every noon. If you have only the time for a light lunch get some whole-wheat or Graham crackers and a glass of milk - eat them very slowly. The price is the same but the amount of nutri- tion cannot be compared. What has been said regarding sodas applies equally to the habit of drinking soft drinks and the like from fountains. Rushing for a soda is largely a matter of habit. Satisfy actual thirst with water or milk, refraining from iced tea and iced coffee. Restaurant foods should be selected with care. Demand whole wheat or rye bread in place of the white flour rolls. Finish your meal with a fruit salad or fruit of some kind. This insures your get- ting some minerals and vitamins, at the same time leaving a clean taste in your mouth. See that all your meals are eaten under wholesome conditions, amid pleasant surroundings. Of the utmost consequence in securing the maximum benefit from your eating, is the assumption of cheerfulness. Do you realize your food cannot be digested if the mind is disturbed by worry, anxiety, fear, and other mental troubles? Such is actually the case. Refuse absolutely to be mental- ly disturbed during mealtimes. You should enjoy light, sociable conversation on pleasant topics during meals. All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 8 E X E R C I S E S F O R L E S S O N T W O With regard to your eating see that you get sufficient nourishment without overeating. You may be eating far beyond your bodily requirements and still be undernourished. This is because you are not selecting the proper kinds of foods. In seeking health and strength, you should select mus- cle-forming foods. Many thin people are so because they not only do not eat enough but also because they eat too rapidly. If you feel tired, loggy, heavy and the mind clogged, you can depend upon it you have been overeating. This condition is far worse than under-eating, and must be guarded against. VALUE OF WATER A very important but simple method in Health and Strength Building is the frequent drinking of PURE WATER. I want you to get the water-drinking habit. Water is the universal solvent. Its great value is that it flushes out the impurities from the body - washing away all poisonous waste matter from the stomach, thoroughly cleansing the kidneys. In addition to sweeping the debris from the system it is also a vitalizing element, because among its constituents are oxygen and valuable minerals. I suggest that you drink from six to eight glasses of pure water each day. As in all other things, there is a correct method of drinking water, and the following rules you are kindly asked to observe: Drink at least six or eight glasses of clean water daily. Do not drink at meal times to wash down your food. It is preferable to avoid drinking half an hour before and half an hour after meals. If, however, you are very thirsty drink sufficient to quench actual thirst. Avoid gulping down water. Sip it slowly, mixing it with saliva, endeavoring to almost chew it as you would a solid. [Refrain from drinking ice-cold water. By thus freezing your stomach, you retard the natural action of the gastric juices and work havoc with the digestive system. Likewise avoid very hot drinks. Why scald the stomach with fluids sizzling hot?] If you are hot and very thirsty, refresh the mouth by rinsing, but do not swallow for a time. Water should be cool as normally comes from the faucet. If the water has been standing any length of time, it is well to aerate by pouring from one vessel to another, or sipping through a straw which has been pierced with sever- al pinholes. Drink a glass of warm water immediately on arising. If it has a flat taste, sweeten with a spoonful of pure honey, or add the juice of half a lemon. Do not drink too much water prior to going to bed. Satisfy normal thirst to be sure. If you drink late at night it may mean you will wake at an unduly early hour to relieve the bladder. Whenever this desire is experienced by all means eliminate the waste matter. Never retain it or you may do yourself considerable harm. Have a glass of pure water always on hand on your desk or table and drink it freely and often between meals, because it washes away toxic matter and gives new tissue an opportunity to grow. DRINK WATER FREQUENTLY EVERY DAY. MAKE ITA REGULAR HABIT. At dinner see that you get a properly balanced meal, with the proteins, fats, carbohydrates, miner- All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 9 E X E R C I S E S F O R L E S S O N T W O als and vitamins. This can be assured if you have a vegetable soup, lean meat or cheese omelette, etc., nutloaf, green vegetables, potatoes, fruit salad or fruit of some kind. If you have potatoes, you do not need macaroni, spaghetti or rice because they are all carbohydrates. If you have peas you do not require beans or nuts at the same meal. It is hardly likely that you will get too great a quantity of minerals and vitamins from fruits or raw green vegetables so therefore eat plenty of those. It is the better plan if possible to have your dinner - the heaviest meal - at midday, and a supper consisting of something not quite so substantial as at noon. Please do not make the mistake of eating MORE than you can enjoy. Do not FORCE food on the stomach. If you are not eating very much increase the quantity a little at each meal. Remember, you cannot increase the size of your muscles and round out the body to perfection living on a split pea and a glass of water. You’ve GOT to eat. Each meal should thoroughly satisfy you and you ought to experience a feeling of contentment after eating. In addition to the above suggestions take care that you do nothing that will in any way lower the vitality and tear the body down. Conserve your energies as much as possible. Strive to perfect your body for your particular type of build. Concentrate on gaining strength and you will be astonished at your progress. I now say Good-bye until Lesson No. 3. D EAR F RIEND: In this lesson you will find the main facts about one of the most common disorders, constipation. This disorder affects health, physique building, appearance, physical and mental efficiency, and happiness. Probably there is no complaint about which there are more false ideas. This widespread misinformation all too frequently leads to self-medication that aggravates the difficulty and may have serious results. I know that you will be glad to learn the important, scientifically established FACTS. They will be valuable to you in helping your doctor to help you, if you are already troubled by faulty elimination of wastes from the intestine. The very first and most important fact about constipation is: If you suffer from constipation, it is wise to seek the advice of your doctor. Constipation may be a symptom of a very serious disorder, especially in a case where the person sud- denly begins to suffer from chronic constipation after having been previously free of the difficulty. For example, if you were constipated and had pains in the abdomen, it would be VERY dangerous to take a laxative; appen- dicitis might be the trouble, a laxative might then cause a ruptured appen- dix. So, be sure to remember that the information in this lesson is true and valuable but cannot take the place of medical advice when you do become constipated. But, of course, an ounce of prevention is worth a pound of cure. Do all you can to avoid the disorder by wise health measures, as recommended in this lesson. JUST WHAT IS CONSTIPATION Constipation is delayed or incomplete evacuation of the intestinal wastes (wastes from food, bile from liver, and waste taken out of the blood by the tissues of the intestine). In constipation the quantity of the wastes is reduced, so that wastes tend to accumulate in the lower bowel and remain there through a All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. CHARLES ATLAS, LTD. P.O. BOX ‘D’ MADISON SQUARE STATION NEW YORK, NY 10159 www.charlesatlas.com e-mail: catlas@aol.com Founder of the Fastest Health, Strength and Physique Building System E X E R C I S E S F O R LESSON THREE DIGESTIVE AND INTESTINAL MAINTENANCE ® “The World’s Most Perfectly Developed Man” All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 2 E X E R C I S E S F O R L E S S O N T H R E E prolonged period. Generally, the feces (solid wastes, or stools,) are abnormally dry and hard in the constipated individual. Most doctors agree that a person may be said to be constipated if the bowels move less frequently than once every 48 hours; the average, healthy individual, however should have a good move- ment daily. Of course, it is possible for a person to have several bowel movements a day and still be constipated - if only a very little waster is evacuated each time. Constipation is not a disease. Constipation is a symptom rather than a disease, a symptom of some disorder or, in many cases, of some disease (which may or may not be serious). Statistics show that about 85 out of every 100 cases of constipation are caused by faulty living; in the other 15 per cent of cases, it is a symptom of disease (chronic appendicitis, gallbladder disease, some obstruction of the intestine, tumor growths, hemorrhoids, or piles). THE CAUSES OF CONSTIPATION Constipation may result from one of a variety of causes but most often from faulty living: bad habits, faulty nutrition, drinking too little water, overwork, overworry, lack of exercise, laziness, neglecting the calls of nature, use of laxatives, excessive smoking, drinking too much coffee, overindulgence, lack of sleep, irregular mode of living, habitual use of sleeping pills. But it must again be pointed out that, although most cases of constipation are caused by faulty living, at least some cases result from disease. This fact cannot be overemphasized. Many lives have been lost because of failure to seek good medical advice after the symptom (constipation) showed up. CONSTIPATION SOMETIMES CAUSED BY LACK OF EXERCISE The tendency to become constipated may be increased by weakness of the abdominal muscles. Some individuals have abdomens so flabby that the rhythmic (peristaltic) movements of the intes- tine are subnormal and wastes are only slowly and irregularly moved along. In such cases there frequently is a vicious cycle; the flabbier the abdomen, the greater the interference with the processes of eliminations and the greater the accumulation of waste within the intestine, the larger and flabbier does the paunch become. The weight of accumulating wastes is astonishingly great in some cases of constipation; it is easy to see how this extra mass causes bulging of the intestines and of whole abdomen and tends to pull the intestines downward and out of place. Exercise generally has decidedly beneficial effects in counteracting the tendency to become constipated. This does not mean that exercise alone will prevent constipation or ensure constant, regular elimination. But exercise is necessary to strengthen the abdominal musculature and to replace flabby fat with firm muscle and more solid connective tissue. Regular exercise also tones All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 3 E X E R C I S E S F O R L E S S O N T H R E E up the nervous system, including the nerve centers that control the movements of the muscles of the intestinal walls. Muscular activity, moreover, promotes the circulation of the blood to all parts of the body; this is important in maintaining the healthy functioning of the digestive organs, espe- cially the liver which produces the bile necessary not only for normal digestion of fats but also for promotion of removal of wastes from the intestines. HARMFUL EFFECTS OF CONSTIPATION The harmful effects of constipation are numerous: a tendency to headaches, mental dullness and inefficiency, nervousness, constant feeling of tiredness, physical weakness, reduced ambition, stretching of the colon (lower bowel) and abdomen by accumulated wastes, loss of appetite, nau- sea, dizziness, impaired digestion, insomnia, heartburn, flatulence (gas), foul breath, poor com- plexion and pimples. Certainly, you must regularly evacuate the wastes from your body if you are to develop a powerful physique, mental alertness and quickness, stamina, and buoyant vigor. Medical authorities generally agree that eventually more serious difficulties (and even diseases) may result from chronic constipation. Prolonged constipation increases the chances of appendici- tis. The accumulated wastes cause irritation and may cause the inflammation of the lining of the intestine. The region around the anus (opening of the intestine through which wastes are evacuat- ed) may itch constantly. The veins around the anus may become chronically swollen and may bleed; these enlarged, protruding veins are known as hemorrhoids (piles). Constipation, however, is by no means the sole cause of waste; this straining is potentially dangerous. It may cause ulcers of the anus, hernia, (rupture), and, in older persons, even the bursting of tiny blood vessels in the brain (a stroke or cerebral hemorrhage). Medical authorities are not in general agreement about the absorption of poisons from wastes that accumulated in the lower bowel during constipation. Some authorities are convinced that very harmful poisons are absorbed into the blood stream when the bowels do not move regularly; these poisons are thought to act on every tissue of the body, including the brain, heart, and kidneys, There is no doubt that the wastes do contain these poisons; surely, to be safe, it is wise to elimi- nate the poisons regularly and completely. HARMFUL EFFECTS OF HABITUAL USE OF LAXATIVES It is a fact that sometimes overuse of laxatives may tend to cause constipation rather than cure it. Many laxatives act powerfully on the linings and muscle of the intestines, so powerfully, that irrita- tion and sometimes even inflammation may result. The intestinal musculature becomes insensitive to the natural influences (such as the mere presence of wastes) that usually stimulate evacuation; the muscles will then force the food wastes along by rhythmical movements (peristalsis) only stim- All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 4 E X E R C I S E S F O R L E S S O N T H R E E ulated (actually shocked) by some harsh chemical or foreign oil. The laxative does not strike at the cause of the constipated condition. Most often the laxative acts as a sort of irritant poison that the body is trying to throw off and, in so doing, incidentally eliminates the accumulated wastes. Laxatives frequently have harmful effects on all the tissues, especially those of the digestive and nervous system. Some laxative chemicals irritate the lining of the stomach as well as the inner walls of the intestines. Others, mineral oil in particular, interfere with the absorption of indispens- ble vitamins and markedly slow up digestion by forming a thick coating around the food particles. Long-continued use of mineral oil leads to actual leakage of oil from the anus, a decidedly obnoxious aftereffect. Bicarbonate of soda, milk of magnesia, and other alkaline laxatives halt the normal digestive action of the gastric (stomach) juice by neutralizing the necessary acid of this important juice. Indeed, it is risky to take any alkali (unless under the supervision of a physician); the blood may become too alkaline, the results being quite serious. WISE NUTRITION NECESSARY TO PREVENT CONSTIPATION Thousands of people suffer from constipation merely because they do not eat the right foods. A monotonous, unappetizing diet almost the same foods day after day, will alone increase the ten- dency to become constipated; an appetizing, varied diet stimulates the flow of digestive juices, promotes easy digestion, and helps to insure the normal movement of the bowels. A well-bal- anced diet, as I explained in the lesson on nutrition, provides all the vitamins and other indispensa- ble foods necessary for health. Lack of vitamins can cause intestinal sluggishness as well as loss of appetite and actual muscular weakness. An abundance of vitamins, supplied by fruits, fresh green vegetables, milk, eggs and lean meats, promotes the health and normal vigorous activity of the intestinal muscles as well as leading nourishment to all the tissues of the body. THE REMARKABLE VALUE OF THE JUICES OF FRUITS AND VEGETABLES As a very efficacious aid in stimulating bowel movement and preventing constipation, the juices of a lemon in a glass of warm water may be a token regularly every morning upon arising; I have made this my routine procedure and have found it extraordinarily valuable. Indeed, the more fruit juices you drink, the greater are the odds against your becoming constipat- ed. Fruit acids, especially citric acid, increase intestinal activity; fruits also provide important quantities of the vitamins required for the normal vigor and tone of the intestinal musculature. When constipation seems to threaten, drinking two or three glasses of prune juice is very effective countermeasure in many cases. Or try the juice from stewed figs. Remember that these juices may have little or no effect when you drink only a small quantity whereas two or more glasses may have prompt action and in fact may be effective in different types of constipation, especially con- stipation caused by nervous states (overworry, anxiety, or simply stress). All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 5 E X E R C I S E S F O R L E S S O N T H R E E Vegetable juices, such as tomato juice and mixtures of juice (vegetable juice cocktail), are like- wise highly beneficial when taken regularly and in sufficient quantity every day. FOODS TO AVOID As another measure against constipation, avoid eating rich foods (particularly very spicy dishes, and rich pastries), greasy foods (fried in an excess of fat), too much white bread, indigestible foods of any type, and any food which is likely to upset you or cause discomfort. FIBER You have already learned (in the lesson on nutrition) that fruits and vegetables are valuable in pro- viding fiber, that portion of the food which is not digested but which helps the intestines to move the waste along. A certain amount of fiber is necessary in the diet of every normal person. Constipation is sometimes caused by lack of sufficient fiber; be sure that your diet is varied enough to provide the needed dietary (mixture of water soluble and insoluble) fiber for the intes- tinal wastes. (BUT the tendency toward intestinal gas, bloating and cramps is increased in certain people when comparatively large quantities of fiber are included in the diet; this is true particular- ly of high-strung, nervous individuals.) Therefore, unless your doctor finds extra fiber to be neces- sary in your case, don’t go out of your way to increase greatly the quantity of fiber in your diet. That is, take care not to overeat or stuff yourself with too much fruit pulp or bran. Remember, moderation is all things, including your diet is essential for health. Bran and other foods, (raw fruits, coarse vegetables) containing a great deal of fiber may clog the intestines and even cause irritation and abnormal contractions (spasms) of the intestinal musculature. When in doubt, get first-rate medical advice. Find out the most healthful diet for your particular type of digestive sys- tem and profit by your own experience. EAT REGULARLYAND EAT ENOUGH! For regular bowel action, eat regularly. Your digestive system has a rhythm that is readily upset by irregular habits of eating. Eat the right foods in the right quantity; some cases of constipation are caused by underrating. A vigorous man who exercises regularly must have enough calories (food energy); otherwise he suffers from partial starvation and resultant irregularity of elimination. Too many people get into the habit of skipping breakfast or eating an adequate lunch. Get your three square meals. DRINK ENOUGH WATER As I have previously pointed out, you should drink six to eight glasses of water every day or more All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 6 E X E R C I S E S F O R L E S S O N T H R E E than eight glasses if you are one of those numerous people who have what is called a greedy bowel or greedy COLON(lower bowel), where wastes tend to accumulate. A greedy colon absorbs extraordinary quantities of water, so that the wastes become dry, hard and rough, hence difficult to evacuate. An extra glass or two of water daily may be all that’s needed to counteract a tendency to constipation. IMPORTANCE OF THOROUGH CHEWING Eat slowly and chew your food thoroughly. If you bolt your food, chunks of food are forced into your stomach and are hard to digest. Such chunks may cause indigestion, nausea, and vomiting (peristalsis in reverse!). Delayed digestion means delayed passage of food and wastes through the small and large intestine and delayed elimination. So mix your food thoroughly with the saliva and keep on chewing until the food is practically a liquid and is easily swallowed. Then the food particles are very small and the gastric juice (stomach juice) can readily act upon them and speedily digest them. Remember also that saliva contains starch-digesting ferments (enzymes). Thorough mixing of the saliva with starchy foods promotes starch digestion and every normal diet contains more starch than any other type of food. Obviously, your teeth are helpful in preventing constipation by facilitating digestion. Take care of your teeth throughout life. Visit your dentist regularly every six months and, of course, whenever you have tooth trouble. Clean your teeth regularly, if possible, after every meal. People who have bad teeth often suffer from digestive disturbances which result from insufficient chewing of food. If the teeth are neglected, more and more of them are lost as the years pass and because of the difficulty of chewing, the tendency is to eat only soft and highly refined foods which are constipating, not only because they do not supply enough roughage but also because they lack the vitamins necessary for healthy functioning of the intestines. HELPFUL DYNAMIC-TENSION® EXERCISES The Dynamic-Tension movements for strengthening the abdomen are important aids in prevent- ing the constipation that results from flabbiness and weakness and lack of exercise. Not only do they reduce a prominent belly but they also increase the health and strength of the muscles used in forcing wastes from the body; they will therefore be highly valuable to you throughout life. The following are recommended as special measures against constipation caused by underdeveloped muscles and lack of exercise. EXERCISE 1 - Position: Sit erect (on stool or straight-backed chair), hands on hips, feet well apart. Exercise: Bend down slowly to the right as far as you can go, meanwhile extending the All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 7 E X E R C I S E S F O R L E S S O N T H R E E arms so that you touch your fingertips to the floor as far to the right as possible. Slowly return to starting position (hands on hips). REPEAT 10 to 15 times. NEXT, perform the same movements to the left, the same number of times. Breathing: Exhale as you bend over. Inhale deeply as you return to starting position. NOTE: This is an excellent exercise to practice at odd moments during the day. EXERCISE 2 - Position: Lie flat on your back. Bend your right leg and bring it up toward your chest. Clasp hands across right leg below your knee. Keep left leg extended and straight. Tense muscles of arms, right leg and abdomen. Exercise: Against the powerful resistance of the tensed muscles of right leg (and thigh), pull your right knee close to your chest. Perform this movement GRADUALLYAND FORCEFULLY but of course do not overstrain. Next, against the pull of the tensed muscles of your arms, try to extend your leg and force your knee SLOWLY as far as possible away from your chest. Breathing: Inhale deeply as you draw your knee toward your chest. Exhale as you force your knee from your chest. REPEAT 10 to 15 times. NEXT, PERFORM THE SAME EXERCISE WITH THE LEFT LEG THE SAME NUMBER OF TIMES. EXERCISE 3 - Position: Stand erect, feet about 20 inches apart, hands on hips. Exercise: Bend knees slightly. With left hand resting on left knee, slowly extend your right arm, making an effort to touch the floor with your right hand just in front of your left foot. Gradually return to starting position. REPEAT 10 to 15 times. Breathing: Exhale as you bend over. Inhale deeply as you return to the erect position. NOW PERFORM THE SAME MOVEMENTS TOWARD THE RIGHT, TOUCHING THE FLOOR WITH YOUR LEFT HAND JUST IN FRONT OF YOUR RIGHT FOOT. NOTE: The illustration on the proceeding page is a more advanced version of this exercise. Please use caution when doing the more advanced version and never strain yourself when per- forming this, or any other exercise. All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. Exercise 1 - Bend from side to side as far down as you can get each way Exercise 2 - While lying down, grasp the knee and force towards the chest, at the same time, bear down down strongly on the lower abdomen Exercise 3 - Stand erect, feet 24 inches apart, hands on hip. Bend body at waistwhile stretchin- gone hand far across to the opposite foot. Stretch vigorously the back muscles. LESSON 3 D EAR F RIEND: The importance of a strong abdomen can not be ignored or overlooked. It means an aid to the function of the digestive system, a powerful stomach, the relief and prevention of common constipation, due to lack of exercise. It is all very well to have strong arms and a grip of steel, but of what use are these unless the abdominal area is in perfect condition? Here is located the power house for manufacturing good, rich blood, and also, the main sewer of the body which must be kept working normally. This can often be accomplished by proper systematic exercise. The movements suggested here are very simple, but at the same time very powerful and effective. You do not have to wait long to see the results both in improved health and in the muscular power you will gain from these exercises. The abdominal muscles will stand out firmly like a wash board. So, let’s DO the exercises! EXERCISE 1 - While lying flat, in loose or breathable clothing, raise the feet, together, as high as possible, bring them well over, so that they come in close proximity to the head. Then allow them to go slowly forward. Repeat this a few times, taking care to relax a moment between each regularly. EXERCISE 2 - Lie flat on the back, crossing arms across chest, sit up and bend forward. Come up approximately 12 inches, while keeping head, neck and back perfectly straight. As you increase your strength in this movement, place your hands on the sides of your head. Repeat each movement until tired. DO NOT STRAIN. These exercises are very effective, if practiced regularly. *Note: Advanced students may place hands behind head without clasping fingers as in photo illustrated. All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. CHARLES ATLAS, LTD. P.O. BOX ‘D’ MADISON SQUARE STATION NEW YORK, NY 10159 www.charlesatlas.com e-mail: catlas@aol.com Founder of the Fastest Health, Strength and Physique Building System E X E R C I S E S F O R LESSON FOUR SPECIAL ABDOMINAL EXERCISES ® “The World’s Most Perfectly Developed Man” All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 2 E X E R C I S E S F O R L E S S O N F O U R EXERCISE 3 - Lie flat on the back, raise the feet as high as possible, spread the legs as wide as you can, then close and cross over each other as far as possible, making 2 or 3 efforts to go still further. EXERCISE 4 - Grasp hands firmly on arms of a chair. Bring feet to a position shown in illustration then bend elbows allowing body to slowly sink, and lift your body by straightening your arms. This is a difficult exercise, but a little faithful practice will enable you to do it many times. Study the picture and note the muscles brought into play during the exercise. EXERCISE 5 - Here is a great exercise for the hips. While standing, with arms outstretched at the sides, bend far downward to the right, come slowly back to an upright position and bend down far to the left. Now vary the movement by swinging the body in a half circle while bending to the left and then to the right. Continue until tired. This exercise is not illustrated. EXERCISE 6 - With your back towards the floor, bridge your body from a chair to the floor as shown in the illustration. Now permit your body to sink slowly; then come up. Do this several times. Do it slowly and carefully, and do not strain. This is an all around stimulating movement for the abdomen and hips. EXERCISE 7 - While standing, tense the muscles of the abdomen, press the open palms on it, and rub firmly back and forth over the entire region of the abdomen. Do not allow the hands to slip, or there will be no benefit. Relax after a few moments and take this exercise: - Tense the muscles of the abdomen and with clenched fists, gently tap the abdomen, going over all parts. This forces a fresh supply of rich, red blood to come to the muscles, which feeds them with new oxygen and lifeblood. Do this for about 45 - 60 seconds. EXERCISE 8 - Sit on a stool or side of a chair, which should be placed about two feet from the edge of the bed. Place the feet under the bed then bend your body as far back as it will go, and come slowly forward to a sitting position. Keep the hands clasped on back of the neck. This is a very vigorous exercise which you must not do too often in the beginning. Relax a while between each attempt. Always remember to breathe deeply between each exercise. This exercise is not on the sheet of illustrations. EXERCISE 9 - Stand on the toes, bend the knees forward and lower your body, extend your arms backwards between the legs and touching the floor with your hands. Be sure to BEND the knees thus tensing the abdominal muscles. This is a very good movement, giving remarkable results. All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 3 E X E R C I S E S F O R L E S S O N F O U R While sitting, crouch down and vigorously tense all the abdominal muscles; then make a further effort to tense them still more. Relax entirely and sit up straight. Repeat a few times. This move- ment can be practiced any odd moment. It is an excellent exercise. These exercises can be per- formed in the morning immediately on waking and at night before retiring. CONCENTRATE your mind on the region involved throughout all the movements. Throw intelligent effort into every exercise. Make them snappy. Exercise No. 1. While lying on back, hands at side, bring feet upward and way over head. Powerful movement for making abdominal region strong and muscular. Repeat exercise till tired Exercise No. 2. This time raise upper trunk, bring head over so that it touches the knees. Aim to do this at least 75 to 100 times daily without straining. Exercise No. 3. Lie on your back, raise feet, spread them out as far as possible. Now close, cross over each other, contin- ue, relax and repeat several times. These are wonderful exercises. Please don’t neglect them. Exercise No. 4. Grasp hands firmly on arms of a chair. Bring feet to position shown, then bend elbows, allowing body to slowly sink, then straighten arms. This is a difficult exercise, but a little practice will enable you to do it many times. Exercise No. 5. From position indicated, permit the back to touch the floor, then raise the body to the level of the chair. A most effective exercise. Exercise No. 7. Tense the abdomen and then strike it all over with the fists, gently of course. DO NOT DO THIS UNTILAT LEAST THREE HOURS AFTER EATING. Exercise No. 9. Stand on toes, with feet about 20 inches apart. Bend knees and lower body. Extend arms between legs and touch floor. Reach as far back as possible, tensing abdominals. Continue forcing hands further back- ward, always tensing abdomen. Try several times - relax and repeat. All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. LESSON 4 D EAR F RIEND: We will now take some Dynamic-Tension® movements for strengthening the Spine and Muscles of the back. IMPORTANT! The first movement of all these exercises is to be performed with all parts entirely relaxed so that all the muscles are thoroughly stretched. In the second movement, it is important that you stretch the muscles involved to their utmost capaci- ty, and when that point is reached, make an effort to stretch them still further. This extra stretching is of special value in strengthening unused muscles. However, make sure that you do not strain. EXERCISE 1 - While sitting on a stool or bed, twist the upper body as far to the right as possible; repeat, making an effort to go much further around. Then do this exercise, turning far to the left, and endeavor to twist further around. Continue until slightly tired. Alternate turning left and right. DO NOT STRAIN or jerk around in these movements. Relax! Breathe deeply. Now perform the same exercise with arms folded in front. This will enable you to twist still further, making a more vigorous and effective movement. EXERCISE 2 - For Neck, Cervical and Upper Dorsal Spine. Bend the head downward and forward as far as possible, then slowly upward and backward as fast as possible. Perform the same movement again and stretch the neck still fur- ther forward and further backward. Make the exercises as vigorous as possible without straining or discomfort. All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. CHARLES ATLAS, LTD. P.O. BOX ‘D’ MADISON SQUARE STATION NEW YORK, NY 10159 www.charlesatlas.com e-mail: catlas@aol.com Founder of the Fastest Health, Strength and Physique Building System E X E R C I S E S F O R LESSON FIVE THE SPINE AND BACK MUSCLES ® “The World’s Most Perfectly Developed Man” All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 2 E X E R C I S E S F O R L E S S O N F I V E SPECIAL EXERCISES The kidneys are glandular organs and their strength is of prime importance and must be main- tained at all times. They are part of the body’s vital organs, and as such demand special attention and care. While they are deep-seated I have a number of potent exercises which are frequently found useful in strengthening these small but necessary organs. FIRST EXERCISE: Standing with feet about ten inches apart and upper trunk bend slightly forward tap your back with the edges of the hands, starting as high up the back as possible gradu- ally working downwards. SECOND EXERCISE: In the same position but with clenched fists tap gently over the region of the back that you can reach with your knuckles. Each tap to be short and not severe. Repeat until slightly tired. THIRD EXERCISE: Grasping hands at the back, twist the body as far to the left as you can, then make an effort to turn a little further to the left. Repeat the movement far to the right, endeav- oring to go still further around to the right. DO NOT continue this beyond the fatigue point. FOURTH EXERCISE: Standing at attention, with arms high above your head stretch down- wards and touch the floor, keeping the knees slightly bent; come upward and bend as far back- ward as possible. Repeat until tired. FIFTH EXERCISE: Standing in the same position as in the previous exercise with hands high above the head, turn the upper part of the body to the right as far as you can. Then turn as far to the left. Continue until tired. These twisting and turning movements you will discover have a direct influence on the kidneys. The pressure and percussion movements force an extra supply of fresh rich blood to the kidneys, and that is why you are to perform these movements first-and the twisting exercises later. In this way you are able to perform the latter exercises because of the pre- vious supply of blood brought there by the pressure movements. EXERCISES FOR THE NECK It seems unnecessary to mention the importance the neck plays in the general scheme of physical perfection. The ox has a tremendous neck-while the animal is tugging at a heavy load, but this cannot compare with the lion whose neck is longer, more supple and slender, capable of immense power. This is the kind you wish to possess. The specially prepared exercises I am giving will give you a neck with great strength and power. But - you must practice each exercise diligently. You cannot get a splendid neck on a massive pair of shoulders by merely wishing for it. You have All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 3 E X E R C I S E S F O R L E S S O N F I V E to DO your exercise TODAY, each day, until you have a firm, solid neck. Now get busy; each day remember, is a step nearer the goal of perfection. While some of these exercises are very simple they are nevertheless very effective; you can, however, make them as vigorous as you desire. EXERCISE 1 - Bend your head as far back as it will go and place your hands across your forehead. Now slowly bring your head forward and resist the movement slightly with your hands. Vary this by bringing your head SLIGHTLY to the right and then SLIGHTLY to the left resisting with your hands. Repeat several times. As your strength increases make the resistance more severe and intense. EXERCISE 2 - This movement is similar to the preceding exercise, except that you have the head bent far forward and the hands are placed behind the head, resisting with the hands while endeavoring to force the head backwards. EXERCISE 3 - Bend the head way over to the left, place the right hand on the side of the head and force the head to the right resisting with the hand. Now bend the head to the right side, bring slowly over to the left and resist with the left hand. EXERCISE 4 - In this exercise turn the FACE far to the right, and resist the movement by placing the right hand on the forehead, while trying to turn to the left. Turn the FACE to the LEFT and resist by placing the left hand on the forehead and force the face to the right. These are pow- erful exercises for the neck. EXERCISE 5 - Turn the head far downward, slowly bend around to the right, then backward to the left and round to the front again. Make this circular motion as energetic as possible without straining. Please relax thoroughly after each of these neck exercises and gently massage the neck. Exercise this part sufficiently, but do not over do it, or you are likely to get a stiff neck. There are other movements you can take for variety if you desire, for instance while lying face down on a bed, dig the head into the mattress and rest the weight of the body on the toes and the head, raising the rest of the body. Then work the head about in various directions. EXERCISES FOR THE FACE The face can be made very pleasing by a little daily painstaking care. Flabby cheeks can be reduced, wrinkles avoided or eliminated, hollow cheeks filled out, double chin can become nor- mal - by intelligent, proper exercise. Hollow cheeks are the hardest to overcome. Indeed it is prac- tically impossible with some types of faces, especially where the upper cheek bones are very prominent. Often people with large cheek bones have quite normal faces, but they appear some- what hollow owing to the protruding bones. Close mouth tightly and blow out the face as full as All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd. CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved. P A G E 4 E X E R C I S E S F O R L E S S O N F I V E possible, and push the tongue into the right cheek and then into the left. Open the mouth wide as in yawning and stretch it open still wider. Screw the face up on one side and stretch the other side. Do this alternately. Get hold of the cheeks with the hands and pull them outwards and relax. Gently massage the face with the hand by pressing the flesh from the nose outwards to the ears. Bathe the face occasionally with very hot water and finish off with cold wet cloths. This freshens the face and gives a rich ruddy glow of radiant health. After this, pull the face into all manner of contortions, remembering exercise always helps toward perfection. It reduces fat cheeks and builds up hollow ones. Give the face the careful consideration it deserves. Next Lesson I shall give you the Dynamic-Tension way of getting a strong, powerful back.