my name is Jack Lan and I'm here for one reason and one reason only to show you how to feel better and look better so you can live longer meet Jack Lan the 96-year-old fitness Legend and Pioneer of all the gyms you see all over town today Lan was in such remarkable shape that he could do one-armed fingertip push-ups while in a completely stretched out position even in his 60s if you've ever joined a gym used a weight machine or owned an exercise video then it's Jack Lan you should thank or blame as he was
the guy who opened one of the nation's first fitness gyms in 1936 then I had the first official gym in Oakland California 1936 being the man who first brought Fitness into your living room Lan is nothing less of a fitness icon you should look up to he lived 96 years of a healthy life when asked what Fitness means to him Jack said the only way you can hurt the body is not to use it many of our aches and pains come from lack of physical activity excited to learn the tips and tricks from The Godfather
of Fitness himself I have learned so many Fantastic wonderful things and and these are secrets and I'm going to pass these secrets on to you stay with us as we continue to Spill the tea on all his Secrets including details of his five Health rules for longevity four Foods Jack Lan ate every day three foods he avoided at all cost his daily workout routine Jack Lan's five Health rules one lift weights when the land came onto the scene lifting weights was relegated to bodybuilders in those days those were the Dark Ages people knew nothing about
exercise he changed the whole perspective by explaining that lifting weights is for anyone looking to build muscle and stamina of the body through my fitness clubs and TV show I helped Americans realize that strength training isn't just about baby oil and bulging biceps rather Pumping Iron stabilizes joints boosts metabolism burns more fat and keeps you healthier longer he recalls how people didn't believe him in the beginning people thought I was a charlatan and a nut the doctors were against me they said that working out with weights would give people heart attacks and they would lose
their sex drive two eat lots of fiber the fitness Legend was a huge advocate of fiber his own diet mainly consisted of fresh fruits and veggies he loved fiber for the fact that it keeps the body Fuller for longer periods of time so you don't have to keep munching on food all the time a lot of people say I'm fat cuz my dad is fat you're fat because you ate all that junk that your dad was eating to make him fat he explained that filling the body up with junk will never get you anywhere in
terms of health what I do today I am wearing tomorrow Lan once said if I put inferior Foods in my body today I'm going to be inferior tomorrow it's that simple aren't you fascinated when you step into the great air conditioned supermarket and see the lavish displays of many Fine Foods your real beauty parlor is in your kitchen three women should exercise too before Jane Fonda Lan was encouraging women to hit the gym back when most health clubs catered only to men so I just want you girls to think a little more about yourself after
all that body of yours is the best friend you've ever had he observed that many women were homebound caring for young children and unable unwilling or forbidden to publicly exercise moreover it was thought that women who exercise seem to grow more muscular like men aiming for stay-at-home women or girls as he called them Jack taught modified repetitive workouts that looked a lot like modern Pilates using common household appliances like chairs books towels and Broomsticks he urged women to feel the burn because it was equally important for them Four challenge yourself every day Lan always encouraged
everyone to push themselves out of their comfort zones and he practiced this throughout his own life as well at age 42 Lan did a record 1,033 push-ups in 23 minutes that swim while reportedly Towing 10 boats carrying 77 people Lan was 66 years old then 36 that was like I am today you know I never think of age the fitness fanatic believes that the human body was made to push boundaries and there's no point in taking things easy when you can push yourself to be better each day stick to the same routine and you'll quickly
become bored or Worse abandon exercise altogether challenge your muscles and your stamina by changing your workouts every 3 3 to 4 weeks five you can exercise without going to the gym Jack makes it clear that there's absolutely no excuse walk up and down the stairs run or walk in place while watching TV or get up regularly from your desk chair to stretch and move around you don't need to go to a gym to stay fit one easy exercise he liked was get up from your chair then sit back down 10 times quickly then slow it
down and do it five more times this targets your thighs and abdominals as well as your heart great four Foods Jack Lan ate every day you put junk in here junk out you put good life vital Foods in the body energy and vitality comes out one raw vegetables and fruits the fitness freak was a huge advocate of raw fruits and veggies no meal could go without them he's known for his famous shakes and smoothies he used to invent to incorporate more plant-based nutrition to his diet Jack used to take 10 raw vegetables every single day
what do animals live on Raw uncooked natural food foods I eat at least 8 to 10 raw vegetables and three to four pieces of fresh fruit every day two egg whites the second staple on Jack's list was egg whites since the fitness Legend Never opted for meat his go-to source for protein remained egg whites from drinks to salads and hard boils there was no form of egg whites he missed out on for lunch I like to have six to eight egg whites combined with fresh fruits I get most of my protein from egg whites I
don't eat meat of any kind three brown rice another staple on Jack's list was brown rice he usually opted to make room for brown rice in his lunch plate and we can tell why today scientists estimate that by replacing about 50 gr per day of white rice with brown rice a person can reduce their diabetes risk by 16% many of the nutrients in brown rice help keep your heart healthy it's a rich source of dietary fiber which can reduce your risk of death from heart disease Lan called all forms of white food the staff of
death and said I prefer natural grains beans Brown rice lentils whole grain wheat even if we eat out I take my own pea bread made out of whole wheat with no salt or Oils four fish lastly the fitness Legend couldn't go a day without having fish according to him fish is filled with omega-3 fatty acids and vitamins such as D and B2 riboflavin it is a rich source of calcium and phosphorus and an amazing pack of essential minerals such as iron zinc iodine magnesium and potassium so he made sure to add it to his meals
every day for dinner me and my wife typically eat a high protein salad with egg whites along with fish often salmon along with some wine three foods Jack Lan avoided at all cost one coffee coffee lovers wouldn't want to hear this but Jack always advised to let go of coffee especially overdosing the body with three or four cups a day he explained that caffeine can't be a healthy option as it messes with you on a mental level and also has a bad effect on your mood two sugar The Godfather of Fitness made it clear a
decade before absolutely no sugar if you want to stay healthy and active you know how many people are hooked on sugar it is as bad as on dope or booze or anything sugar makes your body lazy and sluggish and makes you addicted to it so you would always crave for more there's nothing more addictive on this Earth than sugar it's much worse than smoking three Dairy Jack avoided Dairy all his life no cream no butter and no yogurt some people criticize him for his thoughts but according to him Dairy only contributes to more weight gain
he said it's not good for you it's good for a sucking calf are you a sucking calf Jack Lan's workout routine yeah I work out 7 days a week now the part you're really into knowing how did the pioneer of Fitness train himself well it's pretty simple and you won't have to hit the gym for it at all Lan was into easy-to-do atome workouts that don't take too much time so people stay motivated to stay active and don't take Fitness as an added burden Lan was a big believer in rituals and r he realized the
power that consistent daily actions could have on his life he worked out for 2 hours daily describing his own routine the fitness Legend said everything I do I do to muscle failure he included the following two routines every day one cardio sessions Jack included swimming and running for 30 minutes every day first thing in the morning to build his metabolism and hard Health according to him swimming boosts your heart rate strengthens and tones your upper and lower body muscles and burns calories all while remaining at a low impact form of exercise running tones your lower
body torches calories and because it's considered a weightbearing workout helps prevent bone loss too so it's great to add these activities to your daily routine two weightlifting sessions Jack then proceeded with a 90-minute weightlifting session when exercising Lan worked out repetitively with weights until he experienced muscle fatigue in whatever muscle groups he was exercising or when it became possible for him to go on with a particular routine he made sure to Target each muscle group to strengthen the overall muscles of the body moreover Lan summed up his philosophy about good nutrition and exercise by saying
dying is Easy Living is a pain in the butt it's like an athletic event you've got to train for it you've got to eat right you've got to exercise your health account and your bank account they're the same thing the more you put in the more you can take out exercise is King and nutrition is Queen together you have a kingdom if if you found this information helpful we have fantastic news for you we're thrilled to announce that our requested ebook 8-minute Fitness at 50 plus is now here this comprehensive Fitness guide is especially curated
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