I hated every minute of the training, but I said, "Donât quit. Suffer now and live the rest of your life as a champion." Muhammad Ali, American boxer (b. 1942)

In Lesson One, You Will Learn:

• Why there is often pain to gain or lose.
• The limits of safe weight lose.
• The three levels of fitness.
• How to choose a life sport.
• The common sense approach to self-defense.

   Why kid yourself? If you are overweight and you go on a diet, you hurt. It is our obsession with quick fixes that gives us trouble. You can follow any number of popular diets and diet gurus. All of the diet advice about not eating or eating some things and not others probably will work if you are persistent. Eat fewer calories than you expend and the diet works. The problem comes from the cravings. You will be hungry. This is the tough part, the hungry part. When you start to get hungry, your body will tell you that it doesn’t like what is happening and you become grumpy, nervous and irritable. Some around you will be less sympathetic with your quest for thinness and will beg you to eat a cupcake and to stop acting like such a jerk. They will give you permission to eat.

   You have to prepare yourself for the inevitable negative consequences of the weight losing process. When you want to lash out, you have to stop and take a breath and envision the new you and all the compliments that will inevitably be showered upon you when you become the leaner you. Get in the habit of reading food labels. Eat until you feel full and then stop. In restaurants, order less food or cut your portions in half and take the rest home in a doggy bag. Skip the appetizers and share the desserts. Eating fruits for dessert or snacks is a positive life habit. It takes 10-20 minutes for the food you put in your mouth to reach your stomach and register in your brain so slow down your eating. You may be full sooner than you realize. Eat all of the fruits and vegetables you want whenever you want and the odds are overwhelming that you will lose weight and look great.

If you are aware of what you are eating 90% of the time, then you don’t have to worry about the other 10%.

   Safe long-term weight loss involves losing only a pound or two per week. This doesn’t sound like much but cumulatively equals 50 to 100 pounds a year. It doesn’t have to be too tough. To lose a pound a week, just eat 240 fewer calories a day and exercise enough to burn 300 calories (a brisk 40-minute walk). Keep to the program. Successful entrepreneurs often fail and try again. Successful dieters often fail and try again. Don’t give up. Take small steps. Continuously improve. Feel the power of self-control.

The toughest part of getting to the gym is getting to the gym. Then, do something.

   There are three basic levels to fitness. Most people aren’t even on Level One. They are on Level Zero. They do zero. Seventy-eight percent of adults do not do enough exercise to qualify as preventive health maintenance.

   There is Level One, which is the level where people work out to avoid premature death. This is the very basic twenty minutes three times a week of cardio at 60% to 80% of maximum heart rate. Walking on a treadmill or pedaling a stationary bike while watching TV or reading are preferred choices. People on Level One will occasionally think about the stairs instead of the elevator. People at this level may or may not be in good looking shape but nobody’s laughing either. If they do look really good, they can probably thank genetics. They are comfortably staying alive.

   Level Two people are into fitness. Exercise becomes an important part of the day on four or six days per week. Exercise sessions generally last from forty to sixty minutes. Workouts are planned to include aerobic work for the heart, anaerobic work to build strength and flexibility training to improve range of motion and to help prevent injuries. Level Two people frequently crosstrain between various athletic disciplines and may be competitive in one or more sports. A person who can stay on Level Two, is going to look relatively good as well as feel pretty good.

   There is Level Three. Here is an athlete or someone who wants to be known for his or her body. They don’t exercise but rather, they train. People on this level can range from serious fitness buffs to those for whom exercise becomes their principle identity. Other aspects of your life may take a backseat to working out. They keep careful and detailed training and performance records. The majority of their friends are "into" the same sport’s lifestyle. They may train ten or more hours per week. They probably are being coached. They know all the applicable clubs, magazines and websites for their sports. If you really want to look like a magazine model, plan on Level Three.

Exercise    Good back and look at your health goals. Just start doing something. Run in place in front of the TV; walk around the block or join a fancy health club. Keep to your schedule from 4-5 days per week. Make fitness a family affair. Be known for your commitment to fitness. Get involved in a life sport.

   If the point is to be healthy, then any of the three levels are acceptable. Moderate exercise or better is the goal. Exercise shouldn’t be relegated to the weekends. Exercise should become a habitual part of your daily routine. On Level One, you are healthy but your physique may not draw comment. On Level Two, you are healthy and look good. On Level Three, you are healthy and are on-call for the magazine cover shoot. The only bad level is Level Zero.

   We can all make a decision to try to live to be 90. Babies born in this new millennium may well live to be 100 and beyond. We are all subject to genetics and accidents but we can be in control of most of the rest of what’s important about what we eat and whether our activity level is sufficiently high to be considered exercise. There is no such thing as old age when it comes to lifting weights or training to run in a marathon or studying to become a black belt in karate. Get over the excuses. Realize that there are no shortcuts. Realize that healthy living takes some degree of sacrifice and some degree of discomfort. Make healthy living a gift that you give to yourself.

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   To master health, you must become aware of potential dangers to your person. You are responsible for your own protection and to protect those in your care. Awareness is your first best defense. You must train yourself to be aware. Awareness is like any other positive habit. When you enter any room for the first time whether it is a meeting room, hotel room or classroom, you should familiarize yourself with the exits, obstacles that might block exists, crowds, windows, stairs, etc. Awareness is not paranoia. It is common sense self-defense. If you will devote 21 days to conscious practice, awareness will begin to become second nature. Awareness will become automatic.

   Awareness will also teach you to notice people and places out of the ordinary. Always follow your instincts. If the people or the surroundings make you feel uneasy, leave and live to enjoy another day. Always know where you are. Wait for the next elevator. Wait for the next taxi. Wait for the next train. If you feel uncomfortable, don’t worry about being nice to strangers.

   Be familiar with your limitations. Don’t think about carrying weapons unless you have been trained to use them properly and you are willing to practice using them both offensively and defensively on a regular basis. This applies to guns, knives, batons, mace, pepper spray or your vehicle. Almost any weapon is better than open hand fighting if you are prepared to make the investment to become a fighter. However, physical confrontation is always a last resort.

   If confronted, speak with all the confidence you can muster. Look the person in the eyes, make it short, "No" and move on. Let the offender move on to an easier target. If you fight, plan on fighting ferociously and getting hurt badly. The eyes, throat and groin are the best targets. There is no such thing as dirty fighting. You must bite, scratch and kick. Developing fighting skills and a warrior spirit takes years of dedication for a reasonable, sane person who cares about the consequences of his direct actions.

Exercise    For the next 21 days practice survival awareness. Every room or office or theaters you enter, immediately look for one or more ways to exit. Look for fire extinguishers. Look for telephones and alarms. Look for potential obstacles. Look for items that could be used as weapons by you or against you. Look for the unusual or out-of-place.

   Leaving the scene of trouble is always a better option. Carry a cell phone. Carry and be ready to blow a whistle. Scream "Fire" to draw attention to yourself. Make a scene. Carry your keys in your hand and slash and run. Call the police. Call your lawyer. If you are involved in on-going domestic disputes, know the shelters and hot lines that you can contact for help. There is help. You must survive long enough to get that help.

   At home, don’t open the door if you don’t know who is on the other side. If you aren’t expecting a serviceman or meter reader, call the office before opening the door. Don’t allow strangers into the house. If they have a story about needing to make a phone call, make the call for them without opening the door. Never let anyone on the phone know that you are home alone. Put deadbolts on exterior doors and locks on all windows. If you lose your keys, change the locks. Make sure that hallways, entrances and parking areas are well lit. When vacationing, put your lights and radio on timers. Know your neighbors and have someone pick up the mail or stop delivery. If you come home and suspect a break-in call the police before entering. Program emergency numbers on your home and car and cell phones. Women should be careful about identifying their gender in the phone book, mailbox, on their car, etc. If you are suspicious of anything, go with your instincts and call the police. Don’t worry about bothering the police. This is their job to protect you.

   If you are out for a walk or run, do it with a partner. Run facing the traffic. Be aware. Know your route. Confine your walk or run to well lit, populated areas. Avoid shortcuts. Don’t appear absent-minded. Don’t wear headphones. Don’t load yourself down with gear and packages. Stay in the middle of the sidewalk. If you are followed, change direction and walk into a store or toward people. Don’t get too close to people asking for directions. If uncomfortable, say you don’t know. Don’t worry about being polite. Never hitchhike. Never get into a car and be driven anywhere. If you are being forced into a car, start fighting for your life right there.

   At work, use all of the same precautions. Be aware of safety regulations, procedures and classes. Know the exits and the location of fire alarm boxes. Keep your distance until strangers are properly identified. Don’t get on an elevator with anyone with whom you feel uncomfortable. Wait for the next car. Know whom you can go to for help. If you have to work late or have a late class, be sure to arrange to have someone escort you to your car or public transportation. If you are being harassed, you can’t change someone else’s behavior. Report them if you can or quit if you must.

In three nights per week, in 3-4 years, you can wear a black belt.

   In your car, always lock the doors. Carry an extra key. Carry your keys in your hand when approaching the car. In a parking garage, only give the attendant your car keys and not all your keys. Look around and in your car before entering. If suspicious, call the police or security on your cell phone. A well maintained car is your responsibility. Keep the tank at least half full at all times. Each year, over 3,000 people are killed making roadside repairs. If you break down, stay in the car and phone for help. Do not open the door or window to strangers. Always carry enough cash or credit to take a taxi or other transportation home. If you are followed, drive to a police station, fire station or other populated spot and start honking the horn until help arrives.

   When taking public transportation, sit in an occupied car near the driver. If your instincts tell you to move, move. If you are being bothered, report the incident. If you are being followed, do not get off at your regular stop. Go to a crowded place and mingle. Seek help if necessary. Keep baggage to a minimum. Stay alert and do not wear headphones. If you are in a taxi or bus, make sure that the driver’s picture matches the picture on the license. If not, get out. There are lots of potential victims. Again, if you appear confident, the offender will probably wait for a better target.

   The chances are overwhelming that the biggest threat to you is yourself. Protect yourself from yourself. One of the Action principles asks you to Heed The Warnings. This means be smart. Wear seat belts. Don’t drive in a car with anyone who thinks that it’s OK to have a few drinks and drive or that it’s OK to drive at high speeds. If a boat is too crowded, don’t get on. If a party is too crowded, leave. If the weather is bad and you have the option of not flying, don’t fly. Be smart. Be aware. Heed the warnings. Save yourself.