Http Www.animal-kingdom-workouts.com Support-files Isometricarmver1.1

8/13/2019 Http Www.animal-kingdom-workouts.com Support-files Isometricarmver1.1

1/29

Animal Kingdom Workouts

presents

Pow er Arm

Isometrics

Lean How To Build Powerful, Strong, Toned Arms In Only Minutes A Day!

By David Nordmark

www.animal-kingdom-workouts.com
http://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/


2/29

Table of Contents

Disclaimer 3

Power Arm Isometrics 3Introduction 4

How To Perform These Arm Exercises 5

Biceps Curl 9

Single Arm Triceps Press Down 11

Biceps / Triceps Cross Arm Contraction 13

Whether You Want The Strength and Power of Alexander Zass, th ePhysique of Bruce Lee, or to be t at any age like Noel Johnson -Isometric Exercise can help you achieve the body you desire 16

Other Products From Animal Kingdom Workouts.com 27

Power Isometrics - The Complete System of Natural StrengthTraining And Body Sculpting For Men And Women 27

Lose Weight Without Dieting - The Animal Kingdom Way 27

Natural Fitness - Natural Body Weight Exercises for Men andWomen 28

Animal Workouts - Animal-Inspired Strength and ConditioningWorkouts for Men and Women 28

About the Author 29

About the Model 29

Copyright 2009 David Nordmark. All rights reserved.www.animal-kingdom-workouts.com Page 2
http://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/


3/29

Disclaimer

The exercises and advice contained within this

course may be too strenuous or dangerous forsome people, and the reader(s) should consult aphysician before engaging in them.

The author and publisher of this course are notresponsible in any manner whatsoever for anyinjury which may occur through reading andfollowing the instructions herein.

Power Arm Isometrics

No part of this course may be reproduced ortransmitted in any form or by any means,

electronic or mechanical, includingphotocopying, recording, or by any informationstorage and retrieval system, without permissionin writing from the publisher.

Copyright 2009 David Nordmark. All rightsreserved.

www.Animal-Kingdom-Workouts.com



4/29

Introduction

Nearly everyone I know of who begins a physical tness program wants a great pair ofsculpted arms. Men typically want large, powerful, and dened 'guns' whereas womendesire strength but more of a sleek and toned look. Whether you prefer variation A or B(or somewhere in between) these simple isometric exercises can help you achievethem. Taken from my popular full body "Power Isometrics" course (in which you canexercise your entire body in less than 30 minutes a day) these modern exercises areincredibly effective. If you apply yourself diligently to them you too can have a great setof arms in only minutes a day. How is this possible? The secret is Isometrics. Let meexplain.

Like many words, Isometrics is derived from the Greek. Iso meaning equal and metricmeaning distance. When we refer to isometric exercise we are talking about anexercise system in which, although force is applied to the muscles, the musclesthemselves never contract. Their muscular length remains the same. This is called anisometric contraction and it is the key to the effectiveness of these arm exercises.Here " s how it works.

Any muscle in your body is made up of thousands of muscle bers of varying lengthsand abilities. Some are explosively quick, others posses great endurance, still othersare extremely powerful. Any time your body needs to move a muscle, your braincommands whatever muscle bers it needs to start contracting.

Here is the key point. Your body is very efcient and it only activates the bare minimumnumber of muscle bers required. Imagine you pick up a paper cup. As it only takes afew muscle bers to generate the necessary force to contract the muscle to pick up thecup, that is all that is used. If you go to pick up something heavier like, say, a jug oflemonade, your body will use more muscle bers. Still, it will never use ALL of them if itdoesn " t need to.

This is the whole principle behind weightlifting. The reason you have to do 3 sets of 12repetitions when performing a biceps curl is that you are trying to tire out and work ALLof the muscle bers. So, as you initially start curling, your mind activates only the bareminimum of muscle bers required. However, as you keep going, those bers tire andyour brain has to activate others to keep going. This process of muscle bers tiring andbeing replaced in the task by others continues until (ideally) all of the muscle bers have

been worked. When you reach this point you may nd it impossible to perform one morerep. This is called muscle failure in weightlifting and it means you " ve worked everymuscle ber in your biceps.

Now, instead of performing biceps curls with weights, what happens when you workyour muscles against each other? Instead of curling a barbell imagine that you aretrying to curl your right arm while resisting it with your left. Your brain is getting themessage that it is trying to curl your right arm. In order to do this it attempts to contract



5/29

the biceps in your right arm. It starts to do this but as your left arm is resisting nocontraction occurs. How does your brain respond? It keeps recruiting more and moremuscle bers in your right biceps in an attempt to contract the muscle and curl the arm.Your brain has no idea that this is a futile exercise as the arms are acting againstthemselves! In a way with an isometric contraction you are tricking your brain into using

ALL of the available muscle bers at the same time. This is why it is possible to exhaustALL of the muscle bers in 7 to 12 seconds. This is the secret of the isometriccontraction and isometric exercises in general. It is also the reason why it is possible toget a great arm workout done in only a few minutes!

How To Perform These Arm Exercises

Like the full "Power Isometrics" course the arm exercises here are all divided into threedifferent (A, B and C) positions. You will want to perform these exercises over a 3 daycycle. So on Day 1 you will perform all of the exercises in the A position. Day 2 performposition B and Day 3 position C. On Day 4 you can either rest of start the cycle again.It's up to you.

When performing these exercises you must always focus on two things: 1) Your breathand how you are breathing, and 2) Your mind - you must always focus on which muscleyou are working. Let me explain further:

Your Breath - There are three distinct breathing phases for each isometric armcontraction.

1. Breathe in through your nose for 3 to 4 seconds. As you do start to build tension inthe muscles you are working. When you have nished deeply inhaling the musclesyou are working should be at maximum tension.

2. Once your muscles are at peak contraction you will want to perform a controlledexhale through your mouth for 7 to 12 seconds. This is done by making asssssssss sound through your clenched teeth or lips. Done correctly you shouldsound like a snake or like a tire losing air. Throughout the exhale you will maintainmaximum tension in the isometric contraction you are performing.

3. To release the tension slowly inhale again through your nose for 3 to 4 seconds. Asyou do so, relax your muscles slowly. Once you have reached 4 seconds yourmuscles should be relaxed completely.

Your Mind - Most people nd this surprising, but it is the truth. The power and strengthto contract your arm muscles with greater and greater intensity and efciency does notexist in your muscles, it exists in your mind. Your brain controls your muscles. Becauseof this it is imperative that you think into your muscles and perform each contraction aspowerfully as possible with laser-like intensity. If you are performing an isometriccontraction on your biceps imagine in your mind the blood racing into the muscle.Visualize your biceps muscle growing larger, stronger and more dened as you do so.In order to achieve maximum results it is imperative that you do so.



6/29

To further illustrate this point I want to take a quote from a work entitled Muscle Controlby Maxick in 1911. Maxick was a famous strongman and physical culturist at thebeginning of the previous century. These are his thoughts on the mind-body connection:

How Mechanical Exercise May Hinder MuscleDevelopment

One day I was watching a journey-man lingmetal. I fell to wondering vaguely why it was thathis arm and deltoid development was so small incomparison with that of the rest of his body,knowing, as I did, that the man had worked at thebench for years. Surely, according to acceptedtheory, it was just these parts which should be themore developed considering the nature of thiswork!

I was so interested in this case that I began to takecareful note of the other workmen; and my

observations at length convinced me thatmechanical exercise will not increase bulk of

strength beyond a certain degree.

I found out later by experiment that mechanical exercise will onlyproduce good results if interest is directed to the muscles being used. Ifthe mind is directed only to work being performed, a certain point ofmuscular resistance is reached; but there it stops. To secure full benetfrom the exercise it is essential that the mind be concentrated on themuscles, and not on the work performed.

The Case of the Stonemason

Instances by way of example may be given by the hundred. Take thecase of the stonemason, who has to use a hammer or mallet for manyhours daily, during which thousands of blows are struck, and theshoulder and the arm have to bear the weight, as well as use the mallet.

Now, according to the theories enunciated by many teachers of physicalculture, the greater the number of repetitions performed of oneexercise, the greater the development of the muscles employed. Buthere is a at contradiction of these theories, for it will be observed that


The Great Maxick


7/29

the majority of stonemasons do not evince anything exceptional in theway of arm and shoulder muscle development.

And the explanation? Perfectly simple! The stonemason ! s mind isnecessarily concentrated upon the work before him, and he pays little or

no heed to his muscles

I" ve heard similar thoughts on the importance of the mind from modern bodybuilders aswell. Rachel Mclish, who was the rst Ms. Olympia, stressed the importance of usingher mind and imagination to make her muscles larger and more dened. ArnoldSchwarzenegger advocated the same thing. If you want to g et the most out ofperforming these isometric contractions, do not let your mind wander. Always focus onthe task at hand and what you are trying to accomplish.

If You Desire Larger Arm Muscles

If you perform the isometric exercises as I " ve outlined above you will get stronger andyour muscles will get more dened. However, if you really want to add serious size toyour frame you will need to do two things:

1. Repeat every exercise, but for the second set, perform them longer and at lessintensity. So if you are performing the biceps curl you will perform it once for 7 to 12seconds at maximum intensity. The second time you perform it though you will wantto perform it at 35% intensity for 2 to 3 minutes. When you perform the isometric

contraction this way, breathe in through your nose and out through your mouth.Never hold your breath. Holding the contraction for longer and at this lower intensitywill allow the blood to rush into the muscle being worked and help it to get bigger.

2. You must focus on your diet. It order to add size you must eat healthy food andconsume MORE in calories than you body needs. These extra calories will be usedby your body to build the muscle you need. If you are looking for a great programthat will outline how to build muscle you can check out the following program:

http://tinyurl.com/burnfatprogram

http://tinyurl.com/burnfatprogramhttp://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/http://tinyurl.com/burnfatprogramhttp://tinyurl.com/burnfatprogram


8/29

Some Final Points Before Beginning

When I " m performing an isometric contraction, I like to combine the act of breathingand counting with my mental visualization. Let " s say I " m performing an isometriccontraction with my biceps. As I " m breathing in for 3 to 4 seconds, I imagine thenumbers appearing before me over my biceps in big, colorful, balloon-like shapes. Atthe same time I " m imagining the blood owing into my biceps, and the muscle growingand becoming more dened. This technique of seeing the numbers as well as yourmuscles really helps to concentrate the mind.

When performing these exercises I like to go from one to the next with minimal rest.However, if you are really out of shape or haven " t exercised for a while this is not the

best approach. In such cases it is wise to pause for a minute or two between eachexercise and take 5 to 10 full deep breaths through your nose. You should never feelfaint when performing these exercises. If you do feel faint, you will want to ease up,take some deep breaths and maybe even sit down for a moment.



9/29

Biceps/Triceps Exercise #1

Biceps Curl

The biceps are made up of two bundles of muscles whose primarypurpose is to rotate the forearm and ex the elbow. The triceps aremade up of three bundles of muscles whose primary purpose is tostraighten the arm. The biceps and triceps work together. Whetheryou want a functional athlete " s strength or just a great look, it " simportant to work both together. This is what the following exercisesdo.

Position A

1. Stand tall with your feet shoulder-width apart and your knees slightly bent.2. With your right arm by your right side, bend the elbow and clench your right st

tightly. Your st should almost be parallel with your shoulder.3. Place your left hand over your right st.4. As you breathe in through your nose for 3 to 4 seconds, slowly begin to use your

biceps in an attempt to raise your arm. Resist this motion with your left hand.5. At the point of maximum tension breathe out for 7 to 12 seconds while making a

ssssssss sound.6. Slowly relax the tension while breathing in for another 3 to 4 seconds.7. Repeat this procedure for the left arm.



10/29

Position B - Repeat the steps as outlined in Position A, except this time begin with yourright arm at a 90-degree angle.

Position C - Repeat the steps as outlined in Position A, except this time begin with yourright elbow only slightly bent.



11/29


Single Arm Triceps Press Down

Position A

1. Stand tall with your feet shoulder-width apart and your knees slightly bent.2. With your right arm by your right side, bend your elbow so that your right st is infront of your right shoulder.

3. Clench your right st tightly and grasp it from below with your left hand.4. As you breathe in through your nose for 3 to 4 seconds, slowly begin to use your

triceps in an attempt to press your arm down. Resist this motion with your left hand.5. At the point of maximum tension breathe out for 7 to 12 seconds while making a

ssssssss sound.6. Slowly relax the tension while breathing in for another 3 to 4 seconds.7. Repeat this procedure for the left arm.



12/29

Position B - Repeat the procedure in Position A, except this time begin with your rightarm exed at a 90-degree angle.

Position C - Repeat the procedure at outlined in Position A but this time begin with yourright arm only slightly bent at the elbow. Your right st should be below your waist.



13/29


Biceps / Triceps Cross Arm Contraction

Position A

1. Stand tall with your feet shoulder-width apart and your knees slightly bent.2. Clench both sts as tightly as possible, then place your left st over your right st in

the center of your body. Your arms should only be slightly exed at the elbows, soyour sts should be at waist level.

3. As you breathe in through your nose for 3 to 4 seconds, slowly begin to use your lefttriceps to press your left arm down with resisting with your right st (which is usingyour right biceps).

4. At the point of maximum tension breathe out for 7 to 12 seconds while making assssssss sound.

5. Slowly relax the tension in your arms while breathing in for another 3 to 4 seconds.6. Repeat this procedure with the right st over your left st.



14/29

Position B - Repeat the procedure as outlined in Position A, except this time with yourarms bent at a 90-degree angle.

Position C - Repeat the procedure at outlined in Position A, but this time begin with yoursts at shoulder level.



15/29

And that " s all there is to it. If you apply yourself to these isometric arm exercisesdiligently you can expect to see terric results in no time and in only minutes a day. Ifyou have any questions about Isometrics or other health and tness issues feel free tocontact me using the contact form at www.animal-kingdom-workouts.com . If you are

interested in taking your health and tness to the next level with my complete full bodyPower Isometric course check it out here:

http://www.animal-kingdom-workouts.com/isometric-exercise.html

http://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/isometric-exercise.htmlhttp://www.animal-kingdom-workouts.com/isometric-exercise.htmlhttp://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/


16/29

Whether You Want The Strength and Power ofAlexander Zass, the Physique of Bruce Lee, or to bet at any age like Noel Johnson - Isometric Exercise

can help you achieve the body you desireThis Lost System Of Training Can Get You in Amazing Shape In SECONDS. Here's

Why.

Dear Friend,

No matter your age or present physical condition isometric exercise can put you onthe road to achieving optimal health. Who are you exactly and what do you want?

Are you an athlete who wants to get stronger for a sport? Are you looking to achieve greater muscular size and denition? Are you a woman who simply wants to get in great shape and possess a healthy,

feminine "Fit N Sexy" look? Are you an older man or woman who hasn't exercised for awhile but is looking for the

easiest and quickest way to get back in shape and turn back the clock?

If any of the above applies to you then isometric exercise might be just the ticket youare looking for. A properly designed program of isometrics can reshape anybodiesphysique and add strength beyond imagination without ever actually moving a muscle!By performing and holding powerful isometric contractions for just seconds it's possibleto create lean, perfectly sculpted muscles, shed fat and achieve the glow of perpetualyouthfulness. How is this possible? Let me explain.

Understanding How Muscles Work And The Miracle Of The Isometric Contraction

Every muscle in your body is made up of of hundreds of individual muscle bers orvarying lengths and abilities. When you move a limb your brain sends a signal to somemuscle bers to contract. It is this contraction that actually moves your limbs. With meso far? Good, because the next point is important. When your brain contracts musclebers it only activates the bare minimum necessary. Let's say you pick up a paper cup.Does your arm need every muscle ber working in order to lift the cup? Of course not!That would be a waste of energy. It activates the minimum required to complete theaction required and that's it.

How Traditional Exercise Works

Now let's pretend you're curling a barbell in a gym. When you perform this action thesame principles apply. In order to curl the barbell your brain activates some musclebers to move the arm. However you want to get bigger and stronger which is why youcurl the barbell for 3 sets of 12 repetitions. When you do this you tire out the rst bunchCopyright 2009 David Nordmark. All rights reserved.www.animal-kingdom-workouts.com Page 16


17/29

of muscle bers which forces your brain to activate more. These then tire out, so yourbrain activates still more. This process continues until every ber in your muscle hasbeen worked and is exhausted. Your body responds to this stress of exhaustion bystrengthening the existing bers and adding new ones. This is how you get bigger andstronger via weightlifting.

There MUST be a Better Way

Makes sense doesn't it? This is why you see so many men and women in gyms liftingweights like there's no tomorrow. In order to build strength, size and muscular denitionthey are constantly working to exhaust all of their muscle bers. With a lot of time andeffort it denitely works but wouldn't it be great if there was another way? A way thatwould work ALL of the muscle bers at once WITHOUT having to endure hours in a gymperforming a boring weight training regimen? There is actually. It's called IsometricExercise.

The Wonder of the Isometric Contraction and how it can work for YOU

Here's how isometric exercise turns traditional weightlifting on its head. Isometricexercise works by pitting your muscles either against themselves or an unmovableobject in order to get to the LAST rep FIRST. Imagine you are pressing your palmstogether in front of your body. How does your brain react? Like usual it activates somemuscle bers in order to move both arms. However as the arms are pitted evenlyagainst each other no movement occurs. So what does your brain do? It starts toactivate more and more muscle bers in an effort to move your arms. However yourarms STILL don't move. In a way, you're tricking your brain. It has no idea that you'reforcing your arms against each other! In desperation to lift what it thinks must be an

incredibly heavy weight your mind will activate ALL of the MUSCLE FIBERS it canWITHIN SECONDS! This is why it's possible to work EVERY muscle ber within yourarm within SECONDS with isometrics, whereas it takes 3 sets of 12 with traditionalexercise. This is the secret of Isometrics and how it allows you to "GET TO THE LASTREP FIRST!"

Still not convinced? Well, let me illustrate how powerful these exercises can beby telling you the story of Alexander Zass

How Isometric Exercises Turned Alexander Zass Into "THE AMAZING SAMSON"

Alexander Zass was a world famous strongman during the rst half of the 20th century.Going by the stage name "The Amazing Samson" he was known far and wide forperforming feats of strength like the following:

Bending iron bars with his bare hands Wrapping chains around his chest and then breaking them by expanding his chest Carrying small horses around over his back Lifting 500 pound girders with his teeth



18/29

Allowing professional boxers to punch him in the stomach

In short, Alexander Zass possessed almost unbelievable strength. How did he get thisway? Let's go back to beginning ...

His Youth

Zass was born in Vilna, Poland in 1888 although he spent his youth in Russia. One dayhis grandfather took him to the circus where he became enthralled with the circusstrongmen. He decided he wanted to become just like them and he started trainingimmediately. His training methods consisted of traditional methods like lifting barbellsand dumbbells. However he also developed his own techniques by performing actssuch as climbing trees and bending green branches to develop his grip strength. Afterpracticing diligently he was able to joint a circus troupe as a strongman in his own right.

A Prisoner Of War

Life took a dramatic turn for Alexander though when World War I broke out and he washeld captive in an Austrian Prison Camp. Not only was he conned to a small cell but hewas handcuffed and shackled as well! Alexander Zass became incredibly concerned ashe feared that without exercise he would lose the great strength that it had taken yearsfor him to develop. Out of sheer desperation he started to pull on his bindings andchains as well as the immovable prison bars. Without knowing it he started practicingisometrics. The results? To his astonishment he became stronger that he ever hadbefore. In fact he became so strong that when the opportunity presented itself he wasable to break off his chains and shackles by hand! He then ripped out the prison bars,bent one into a J Hook, and was thus able to escape the prison.

The Father Of Isometric Exercises

Once the War was over Alexander Zass returned to touring Europe billing himself as"The Mighty Samson" and thrilling crowds with his unmatched displays of strength.Aside from training exclusively with isometrics he even put out the rst isometric trainingcourse known. It was as huge hit which is why Alexander Zass is known as the father ofisometric training. Considering the above I'm sure your mind is swirling with questions.Is this for real? Can this really work? If this is the case let's answer some of the mostcommon questions right now.

Common Question #1 - Alexander Zass was obviously incredibly strong and built.However I'm curious. I really want to build muscle and add serious size onto myphysique. Can Isometric training do this for me?

Answer - A well designed isometrics course can denitely add size and mass toanyone's physique if that's what you want. The key is how long you hold the contractionfor. For myself I'm more interested in strength and muscle tone as opposed to having



19/29

size. This is why I hold the isometric contraction for 7 seconds only when I train.However if I wanted to build SERIOUS SIZE you can hold the contraction at a lowerintensity for a longer period of time. This will force that much more blood into themuscles and will help them to grow. In addition if you really want to increase muscularsize you will also need to focus on your diet. You will need to consume MORE high

quality calories than your body burns. These extra calories will be needed to build yourmuscle mass.

However I should note that although isometrics can make you much bigger and moremuscular you will not be able to achieve the freakish look of contemporary bodybuilders.The reason for this is because that kind of size can only be a achieved with steroids. Ido not recommend you do this.

Common Question #2 - I'm not interested in building a bodybuilder physique. I wantlean and dened muscles like Bruce Lee. Can Isometric Exercises do this for me?

You bet they can. In fact isometric exercise was one of the main methods that BruceLee used to build his amazing physique. What happened was that Bruce used to liftweights in order to stay in shape. However he suffered a serious back injury whileweight training. It was so bad that he never lived another day without agonizing pain.After his injury Bruce abandoned weight lifting and became an isometric fanatic.

The results of Bruce's training were obvious to all to see. He managed to achieve aripped to the bone look even though he didn't have great muscular size. Despite the factthat he only stood 5 foot 7 and weighed less than 140 pounds Chuck Norris stated thatBruce was pound for pound the strongest man he ever met. And what was one of themain reasons for his amazing functional strength? Isometrics of course!

Isometric Exercise - Scientically Proven

Scientic studies have proven how extremely effective isometric exercises can be whendone properly. Let me tell you about one of the earliest studies done - The SpringeldFrog Study of 1920. Frogs? Yes frogs. Let me explain.

The Springeld Frog Experiment

When World War I was over the medical community had a problem. There were somany wounded soldiers in need of physical therapy yet there was not enough medical

equipment or personal to go around. There was a real concern that many of the solder'slimbs would atrophy from lack of movement. How long could a limb remain motionlessbefore the effects of atrophy became permanent?

A Question Posed ...

Hoping to answer this question researchers at Springeld College performed anexperiment. They took a number of otherwise healthy frogs and tethered one leg of



20/29

each to a pole completely immobilizing it. They allowed the other leg to remain free.What they hoped to determine was how fast the tethered leg wasted away vs the freelymoving leg. From this they could extrapolate the results to the wounded soldiers.

Unexpected and SHOCKING Results!

After 2 weeks the researchers untethered the frogs and examined the results. To theiramazement the tethered leg had not atrophied at all! Instead it was now FAR LARGERand STRONGER than the freely moving leg. Without intending to the Springeldresearchers had conducted the rst tests on the value of isometric exercises. Thetethered frogs were constantly trying to move and free their bound leg. As such theywere always working ALL of the muscle bers. The tethered leg for all of the frogs wasnow so strong that the frogs actually hopped in a lopsided fashion! This is the power ofthe Isometric Contraction. Imagine what YOU can achieve if you follow a trainingprogram of isometric exercise!

Common Question #3 - I can see how isometric exercises worked for people likeAlexander Zass and Bruce Lee. However I'm a lot older and haven't exercised for years(more like "decades"). Can an isometric exercise course help me?

You better believe it. What is great about isometric exercises is that they are uniquelytailored to the individual no matter what their current physical condition. Let's say youare Bruce Lee and you're performing an isometric exercise by pressing your palmstogether. Obviously "The Dragon" is going to be able to generate a tremendous amountof force which will benet him greatly. However if a person does it who is out of shapewill he or she benet? You bet and just as much as the dragon. As long as you areexerting yourself to the best of your ability your muscles will react, get stronger, and

grow. There's no need to guess which weight is best for you. With isometric exercisesyou are always be working your muscles to their maximum which leads to maximumresults.

Here's a story that will illustrate the power of isometrics at any age. Let me tell youabout Noel Johnson. The self described "Dud at 70, Stud at 80".

How Isometrics Helped Noel Johnson, a DUD at 70, become a STUD at 80!

Noel Johnson was born in 1899 in Heron Lake, Minnesota. As a youth he exercisedregularly and was in excellent shape. Although he excelled at all sports he found he had

a particular aptitude for boxing. As a boxer he was known as "Battlin' Blue Eyes" and hecompiled an impressive win loss record. He continued to box professionally until the ageof 33 when he decided to retire (from boxing) and take on the task of raising a family.

The "American Dream" Takes Its Toll

Taking a job with Texaco Oil in California Noel began to live the American Dream. Bythis I mean he ATE TOO MUCH, DRANK TOO MUCH, SMOKED TOO MUCH and



21/29

DIDN'T EXERCISE ALL. Before long he started packing on the pounds and he quicklylost his chiseled, youthful physique. As the years zoomed by he developed a host ofmedical disorders including high blood pressure, gout, arthritis, bursitis, hemorrhoidsand other chronic diseases. When he retired in 1964 neither he nor his wife Zola hadthe energy to do anything. This is how Noel describes it from his book "A Dud at 70, a

Stud at 80"

"When I went to work for Convair in 1939 I weighed 130 pounds and was in relativelygood health. Looking back now and with the advantage of hindsight I expect my bodybegan to really deteriorate about the time I stopped ghting professionally. There wasno longer the urgency to keep in shape and our lifestyle, the average American "GoodLife", included smoking, eating anything and everything I wanted and a lot of socialdrinking. When I retired in 1964 25 years later I weighed 170 pounds and was in badphysical condition.

The result was inevitable. There is just no way you or I or anyone else can ignore the

basic laws of nature and not wind up in the same shape I found myself in at age 65.Lack of exercise combined with nutritionally empty dead food, alcohol and tobaccomade me a complete dud. Although Zola and I had many interesting things we reallywanted to do after I retired we never got to do any of them. Neither one of us had theenergy or the get up and go to leave the house and enjoy our plans. Out of themainstream of life we were retired from everything."

Personal Tragedy brings Renewed Resolution

Shortly after retirement Noel's beloved wife Zola passed away and Noel found himselfalone. But still something stirred in him and he wasn't about to give up on life or love.

This is how he describes what happened next in his book (pg 59).

"I nally did something I had been carefully avoiding avoiding for a long time. I thought. Iused the intelligence the Creator had given me. My mind was a rusty and unused as mybody, but I persisted and gradually ideas began to form.

I was very clear on what I didn't want. I didn't want to be a burden to my children. I didn'twant to be bed ridden and helpless. I felt it was still my personal responsibility to takecharge of my own life and health and I didn't want to turn that responsibility over toanyone else.

First I stripped down and looked in the mirror. All the classic signs of aging and ill-healthwere there. I was overweight with a bulging gut, lack-lustre eyes with unused muscleshanging slack. I looked defeated. But I used to be a ghter and the thought "defeated"stirred something in my ego. Here I was about to give up and take the count. I decidedthen and there to beat the bell and come out swinging. They can't count you out whenyou're trying."



22/29

A Return To Healthy Living Leads To A Return To LIFE!

Noel came out swinging by rst going to a health food store to discuss his situation witha knowledgeable sales lady. She recommended that he read a number of books onhealth and tness by Paul Bragg. Noel devoured them and followed Bragg's advice.

Besides healthy eating Bragg was also a big advocate of isometric exercise. Armed withthis knowledge started eating right and following a tness program that was largelymade up of isometric exercises. Before long every debilitating health condition that hadbedeviled him for most of the previous 40 years simply vanished. So much so that in1971 at the age of 73 newspapers all over California were running articles about himwith titles such as "Superman is Studied at UCD " (University of California at David).The articles emphasized that he had won three gold medals in the Senior Olympics thatyear - the marathon, mile and 10,000 meter races.

A Return To Boxing

From there Noel decided he wanted to resume boxing. In order to do this he needed away to dramatically increase his punching power. He decided to go to Hawaii to meetwith Paul Bragg personally in order to get his help. Once there Bragg taught Noel someisometric exercises that would help him maximize his punching power. Later that yearNoel fought and beat a 40 year old at the senior Olympics. Not bad for an "old" man!

The Rest Is History

Armed with his knowledge of isometrics and healthy living Noel went on to win anddefend his boxing title year after year and was a champion all the way. His radiointerviews and television appearances were the stuff of legends and he was even

featured on ve million Wheaties Breakfast of Champions boxes that proled hisextraordinary exploits.

Noel Johnson passed away in 1995 at the age of 96. Through the power of healthyeating and isometrics he was able to turn his life around at age 70 - an age long pastwhen most people just give up (let's face it. Most people give up when they're 30). Bydoing so he gained 25 years of real life and adventure. No matter what your age, don'tyou want to do the same?

Common Question#4 - I'm a woman who wants to get in shape and get toned.However I really don't want big muscles. Can an isometric exercise program help me?

You bet they can. Isometrics are a natural form of exercise meaning they work WITHwhat nature intended. As a woman when you perform them you will get stronger andmore toned but also more womanly. Your muscles will not get larger unless that is whatyou want. It really is the perfect exercise.



23/29

Common Question #5 - OK - from reading the story above I can see that isometricexercises can hugely benet everyone. However I've also heard that they can raise aperson's blood pressure. Is this true?

Far from it. In fact it will help LOWER your resting blood pressure overtime. However

there is a small grain of truth to this. The fact of the matter is that any form of physicalexertion, from raking leaves to isometrics, will increase your blood pressure. The key isto make sure that the rise in blood pressure does not happen too quickly or abruptly. Inmy "Power Isometrics" course I teach a technique that will help with this greatly. If youfollow this protocol you'll be ne.

(Regardless though before beginning any exercise program of any kind you should seeyour doctor rst. End of public service announcement)

Common Question #6 - I can see that Isometrics are an incredible form of exercise. Ifyou want to get stronger and more dened they can help you. If you want want to gain

size they can help you. They only take a fraction of the amount of time as regularexercises do, plus they can help anyone at any age. However if they are so great whyaren't more people doing them? This is the rst time I've really heard about them.

That's a great question which I'll be happy to answer here. Let me tell you about the lasttime Isometrics were really popular and the reason they (unfairly) fell out of favor ...

The 1960's Isometrics Boom And Why It Faded ...

Every exercises form, like fashion, goes through times of intense popularity beforefading, only to be rediscovered by another generation decades later. The last big boom

for isometric exercises occurred during the 1960's. During this time period isometricswere EVERYWHERE. Popular sports stars such as Mickey Mantel and Roger Marispracticed isometrics. I've already mentioned Bruce Lee, but even President Kennedyfollowed an isometric training program on the advice of his doctor. You couldn't walk bya bookstore or newsstand without seeing books with titles like "Isometrics: Total FitnessWithout Effort" and "The Lazy Man's Guide To Physical Fitness". Isometrics wereeverywhere. So why did this popular exercise method fade?

All Fads Fade ...

Isometric Exercises were so popular during this period that I think they could rightly be

called a fad. When anything becomes a fad it typically explodes onto the public'sconsciousness like a supernova only to fade just as quickly. Take another look at someof the book titles I mentioned previously. Fitness WITHOUT EFFORT? The LAZYMAN'S GUIDE TO PHYSICAL FITNESS? These are idiotic titles. They are promisingRESULTS WITHOUT WORK. Unfortunately far too many people, particularly peoplewho fall for fads, heed this siren's call. Isometrics ARE EASY TO LEARN. However,THEY ARE NOT EASY TO DO. When people learned this it is inevitable that they wouldmove onto the next no effort quick x scheme. Sad but true.



24/29

Unfairly Tarred With Steroids

The second factor in the demise of isometrics has to do with their unfair association withsteroid abuse. Here's what happened. Taking performance enhancing drugs to improve

athletic performance started to really take hold in the late 1950's. When the weightliftersand other athletes at the time were asked how they were achieving their record settingperformances they obviously didn't say "We're taking steroids." Instead they would oftensay that they were following a system of "Functional Isometrics". This was actuallypartially true. Isometrics are incredibly effective and they were being used by manyathletes at this time to improve their performances. However steroids were still a majorfactor in their improved performances, and this wouldn't remain a secret much longer.

The Truth Comes Out

Overtime steroid abuse began to lter down from the elite athletes down to the more

general tness community. Whenever anyone was asked how they were making suchterric progress the athletes in question would respond with the same story ... "IsometricExercises". Again, partially true but denitely not the whole story. When the truth DIDcome out though (and it always does) isometrics unfortunately become smeared by thesteroid brush. In the public's consciousness ALL of the gains made by the athletes werethe results of steroids and isometrics were only a cover story with no value in and ofthemselves. This is simply not true. However the damage was done and isometricexercises faded from the tness scene.

An Isometrics Revival?

Like I said before the truth, eventually, does come out. The fact remains that isometricsare an incredibly effective form of exercise that anyone can do. I think as the steroidscandals have faded people are beginning to rediscover this ancient and incrediblyeffective form of exercise. Why? BECAUSE IT WORKS!

My Isometrics Story

My name is David Nordmark and I created this website. It is my rm belief that if youwant to get in terric shape you only need to use the tools that mother nature in herwisdom have already provided for us which is our own bodies. Any animal you can thinkof posses strength, endurance and stamina that puts modern man and woman to

shame. Do they run on treadmills or lift weights? Of course not. All they need to do is towork with their own bodies. It's all you need too.

Always Searching

I'm constantly searching and trying out new forms of exercise. Originally I fell in lovewith bodyweight exercises as well as bodyweight exercises based on actual animalmovements. I've actually written two ebooks on these subjects which you can read



25/29

about here and here. I'm also a big believer in Yoga. However when I rediscoveredisometrics exercises I felt an excitement I haven't felt since I performed my rst HinduPushup. Here is a form of exercise that :

Can be done anywhere

Can be done at anytime Takes less than 1/2 an hour to perform Gives a full body workout Builds muscle as well as muscular denition Builds strength and muscle tone at the same time Is incredibly safe Is incredibly effective

It Just WORKS!

Through trial and error I've tried many different kinds of isometric training programs and

courses. However in my estimation they all were lacking in one degree or another. Thisis why I've taken the steps to create my own course.

Introducing POWER ISOMETRICS - The Ultimate Strength Training and BodySculpting Course for Men and Women

This program is NOT an eBOOK. It is a full isometric course with accompanying DVD'sthat will show you how to achieve your health and tness dreams. By following myprogram you will be able to achieve maximum results in the minimum amount of time.When you follow my course it will not be long before your friends and family notice adifference. "How are you doing it?." they'll wonder. You can tell them if you want to, or

keep it to yourself, it's up to you.

So How About IT? Are You Ready To Change Your Body And Your LIfe?

No Matter Who You Are POWER ISOMETRICS can help YOU!

If You're an Athlete Looking to Get Stronger For Sport - Athletes as diverse as BRUCELEE, ALEXANDER ZASS, MICKEY MANTLE and ROGER MARIS have ALL benetedfrom isometric training. Imagine what an ISOMETRICS COURSE can do for you!

If YOU simply wanted to look stronger and more dened POWER ISOMETRICS can

do it for you, and in a fraction of the time it would take you to do it in a gym!

If You're a WOMAN who wants to STRONGER and FITTER without sacricing yourfemininity POWER ISOMETRICS is for you. By following this program diligently you'lldevelop muscle tone and strength. Say Goodbye to abby underarms forever!

If You haven't exercised in decades POWER ISOMETRICS can get you back on theroad to unreal Health and Vitality. It's never too late. Being out of shape at 30 is no



26/29

different than 70. Think of Noel Johnson. Don't you want to regain your health so thatyou can live the life of your dreams?



27/29

Other Products From Animal KingdomWorkouts.com

Power Isometrics - The Complete System of NaturalStrength Training And Body Sculpting For Men And

Women

If you like the results you are getting by following an isometrics program for your arms,imagine what you can achieve when you exercise your entire body! This modernisometric program will allow you to strengthen and tone your entire body in less than 1/2an hour a day. Note that this program is not an eBook but is a full isometric trainingcourse that includes two DVD " s as well as a full course binder. If you want to take yourisometric training to the next level this is the course to do it.

http://www.animal-kingdom-workouts.com/isometric-exercise.html

Lose Weight Without Dieting - The Animal Kingdom Way

In this eBook I outline the steps I took to lose 30 pounds naturally and easily. Living inthe modern world, most men and women nd themselves cut off from the naturalrhythms of nature. Without realizing it, you have acquired many un-natural habitsconcerning food, and this is why it is so hard to lose weight and keep it off. However,once you learn what these habits are and make minor changes to them, you will nd theweight will come off an stay off . Your body WANTS to be at a healthy weight. When youfollow these simple steps that worked for me, you will be working with your natural selfand nature. You will become the person you know you can be, without the extra weight.No dieting involved.

http://www.animal-kingdom-workouts.com/best-weight-loss-program.html

http://www.animal-kingdom-workouts.com/best-weight-loss-program.htmlhttp://www.marketingtips.com/http://www.marketingtips.com/http://www.marketingtips.com/http://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/best-weight-loss-program.htmlhttp://www.animal-kingdom-workouts.com/best-weight-loss-program.htmlhttp://www.marketingtips.com/http://www.marketingtips.com/


28/29

Natural Fitness - Natural Body Weight Exercises forMen and Women

Animals are able to get as strong and healthy as they are by using nothing but their ownbody weight. If you want to be strong and healthy, the kind of person who turns heads,you would be wise to follow their example. In this eBook (with the help of Karen andKerry) I teach you the best bodyweight exercises I know of. They can be doneanywhere at anytime, in a little as 15 minutes a day. Take the rst steps to a new youtoday.

http://www.animal-kingdom-workouts.com/bodyweight-exercises.html

Animal Workouts - Animal- Inspired Strength andConditioning Workouts for Men and Women

In Natural Fitness - Natural Body Weight Exercises for Men and Women , I outlinedsome of the best bodyweight exercises I know of to get you in animal-like shape. In this

book, I show you (with Karen and Kerry"

s help!) exercises that are truly based on animalmovements. What makes these animal workouts truly unique from anything on themarket is how FUN they are. You " ve probably never seen anything like them. Theseexercises work great as a complement to Natural Fitness, or they can be an incrediblyeffective workout all on their own.

http://www.animal-kingdom-workouts.com/body-weight-workouts.html

http://www.animal-kingdom-workouts.com/body-weight-workouts.htmlhttp://www.animal-kingdom-workouts.com/bodyweight-exercises.htmlhttp://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/body-weight-workouts.htmlhttp://www.animal-kingdom-workouts.com/body-weight-workouts.htmlhttp://www.animal-kingdom-workouts.com/bodyweight-exercises.htmlhttp://www.animal-kingdom-workouts.com/bodyweight-exercises.html


29/29

About the Author

David Nordmark has a life-long interest in health and tness.In the past he has participated in such sports as soccer,basketball and hockey. He also was once an avid runner andweightlifter but has since come to his senses. Today hemainly does natural exercises like yoga, isometrics and thebodyweight exercises found on his website, www.animal-kingdom-workouts.com . He is also available as a personaltness trainer t o those who are really committed to ch angingtheir health and lifestyle for the better. Information on this canbe found on his website: www.animal-kingdom-workouts.com

David lives in beautiful Vancouver, British Columbia Canada,although he really wouldn " t mind living somewhere elseduring the winter. He

"

s currently working on making thatdream a reality.

If you have any questions for him, feel free to contact him using the contact form thatcan be found on his website. Here " s the link:

http://www.animal-kingdom-workouts.com/contactme.html

About the Model

Carolina Sanchez is a Vancouver-basedmodel who is available for tness, glamourand commercial modeling work. She can bereached a t [email protected] . To viewher portfo lio visit

http://www.modelmayhem.com/836271
http://www.modelmayhem.com/836271http://www.animal-kingdom-workouts.com/contactme.htmlhttp://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/http://www.modelmayhem.com/836271http://www.modelmayhem.com/836271mailto:[email protected]:[email protected]://www.animal-kingdom-workouts.com/contactme.htmlhttp://www.animal-kingdom-workouts.com/contactme.htmlhttp://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/http://www.animal-kingdom-workouts.com/

Documents

Http Www.animal-kingdom-workouts.com Support-files Isometricarmver1.1