Lessons he wrote and sold to students in the 1950s in Britain
Hello Dear Student:
This week we come to a matter of PRIME IMPORTANCE - the sub-
ject of Constipation. It is a condition from which many thousands
of persons suffer. In fact, it is called "The Great British
Complaint." The first thing you must do to combat this annoying
condition is to determine the cause. Constipation is caused by
wrong foods and combinations of foods, an insufficient supply of
liquids to dissolve the waste products from the body, and lack of
proper exercise. By this I mean that the abdominal region where
the intestines are located is not getting sufficient exercise to
help in the peristaltic (onward and downward) action of the
bowels. In many instances it is caused by physics. This must be
strengthened and the muscular coats of the colon made strong to
help force the faecal matter down and out from the body.
It is very important that you seek every opportunity to help
remove this serious complaint. What would you think of a fireman
who continually choked up his furnace with coal and never cleared
out the accumulated ash? Is not your human engine more important
than any furnace? The bowels should be relieved AT LEAST once
each day, naturally - without any special device or drug to
accomplish the sat. It these waste products are not removed
regularly each day, dangerous consequences are apt to arise. The
intestines - the main sever of the body - mast be kept at all
times sweet and clean. Because you have ... a daily evacuation
does not indicate necessarily that your intestinal canal is
clean. It has bee my experience frequently to find that a person
who has always had a daily movement of the bowels was still
clogged with accumulated debris until he had taken the special
measures I suggested. The results of this disease can be easily
seen when your consider that if the waste matter is not removed
daily, it is absorbed through the linings of the intestines and
permeates the blood, thereby, forming one of the principal cases
of other diseases, poisoning the entire system. Headaches,
stomach troubles, pimples. and many other conditions are merely
symptoms of constipation.
No person can be healthy and strong who is bothered with
waste blockage. It has been found helpful to pay special
attention to the methods given to overcome constipation, and
continue the suggest ions until you are fully satisfied that you
no longer suffer and that your bowels are thoroughly cleansed.
The first thing you are required to do is to satisfy any
desire you have to evacuate at the time. DON'T PUT IT OFF.
That's a common cause of constipation - putting off the desire to
move your bowels. You must no longer continue this practice. At
each attempt make a special effort to THOROUGHLY evacuate all
possible. Don't be in too much of a hurry. Take you time to have
a complete, full evacuation. There should be a sense of relief
and satisfaction after each movement. The next thing you should
do is drink MORE WATER....flush out your alimentary canal each
day with at least 6 glasses of pure, cool water. Cultivate this
water drinking habit. Water is the universal solvent. It will
help flush the kidney and sweep away the impurities from the
body. DRINK MORE WATER.
Pay more attention to your food. You should take sufficient
"roughage" to cause the waste matter to be eliminated. You are
requested to refer to the lesson food and read least twice. In
addition to your regular food, I strongly recommend that you mix
with it a little Bran once a day. Also, if possible, avoid white
bread and white flour products. White flour has had many of its
nourishing elements taken out. Be sure to eat WHOLE WHEAT BREAD.
In addition to this, give more attention to your
mastication, (chewing). Take time over your eating. It's one of
the most pleasurable features of life and should be enjoyed and
prolonged as reason indicates. Chew your food thoroughly. Mix it
thoroughly with the saliva until it is practically a liquid and
passes down easily. The teeth are provided to prepare the food
for the stomach, and should be used always for that special
purpose. Hard, solid lumps of undigested food are, naturally,
going to give trouble in the bowels, and great difficulty will be
experienced in discharging the matter.
One of the simplest means of cleansing the colon is the
internal bath or enema. It is of inestimable value in purifying
the body and removing toxic matter from the system. It is a quick
and safe method for thoroughly washing the bowels. I am
mentioning to you this means because of its rare value in
eliminating the waste products of the body - one of the most
important steps in building superb health, strength and power.
If you do not already own an internal bath appliance, get one. It
is always useful. A metal container with a rubber tube is to be
preferred to the glass or rubber, which easily cracks from the
hot water.
As a first procedure in taking an enema, it is often a good
plan to lubricate the intestines by: injecting through the rectum
a little pure olive oil. After this has been applied, inject from
two to six pints of warm water, which should be the same
temperature as the body. If any difficulty is experienced in
absorbing this quantity, do not force yourself to receive it all.
Wait a while and continue to inject more water. Remember that the
intestines are almost 30 feet long and are capable of holding
many quarts of water. To obtain the best results you should
assume the "knee chest" position, bending the head over the
knees. This allows the upward flow of water with greater ease
than otherwise. After you have injected sufficient water, hold it
a while, at the same time gently massaging the abdominal region
with the knuckles, working the hand around like the hands of a
clock. This helps to force out the faecal matter. In addition,
you
should bend forward and make a great effort to expel all the
matter you can. Take plenty of time over this operation so as to
thoroughly wash out the colon.
This can be taken three or four times during the Course.
After the completion of the Course it is a good plan to have an
internal bath occasionally or whenever you feel the need of one,
or at the advice of your physician.
In addition to the internal bath, I advocate the use of a
little Agar Agar to be eaten each day, IF constipated, mixed in a
glass of warm water. This is a Chinese seaweed, a natural
laxative, absolutely harmless and tasteless and is no tax to the
digestive system. It can be procured from most any druggist. Soak
some prunes over night in cold water, drink the juice, and chew
the fruit. Eat figs in the same way.
(Also a great health nutrient and natural laxative is taking
about 3 tea-spoons of natural unrefined Black Molasses each day.
I personally take it with a dish of yoghurt - Keith Hunt)
There are several exercises which are usually effective
strengthening the walls of the intestines and inducing the free
escape of waste matter. Perform them faithfully each day, because
I am eager to have you forever free from the suffering of
constipation.
EXERCISES FOR OVERCOMING CONSTIPATION.
FIRST exercise. While in a sitting position, hands on hips, bend
down as far to the right as possible a dozen times. Continue,
bending to the left, reaching the floor with the hands on the
side that you bend down.
SECOND exercise. Recline on the back, bring the left knee up to
the body, clasp both hands around the knee, and press as far as
possible toward the body. Do the same with the right knee.
Continue until well fatigued.
THIRD exercise. With hands on hips, standing with feet about
twenty-four inches apart, stretch over with the left hand to the
right foot and endeavour to touch the ground. Perform the same
movement with the right hand touching the left foot. Make the
effort as vigorous an possible without straining, and repeat
alternately with each hand until tired.
In this lesson I have not relied non one method only, but
mentioned all ways which have proved to be successful. By
following these methods persistently, your trouble will be
overcome, your skin will be clearer, your blood purer, your mind
keener, your energy increased, and the health you will enjoy will
more than repay you for the effort involved.
Yours for a HEALTHY and STRONG BODY,
CHARLES ATLAS
Dear student:
We will now take some Dynamic Tension movements for
strengthening the Spine and Muscles of the Back.
(NOTICE!) The first movement of all these .. performed with all
parts entirely relaxed so that all the muscles, tendons,
ligaments, and tissues are thoroughly exercised. In the second
movement it is important that you stretch the muscles involved to
their utmost capacity, 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 endeavour to twist further around. Continue until
slightly tired. Alternate turning left and right. DO NOT STRAIN
or jerk around in these movements.
Relax! Breath 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
heed downward and forward as far as possible. Perform the same
movements again and stretch the neck still further forward and
further backward. Make the exercises as vigorous as possible
without straining or discomfort.
SPECIAL EXERCISES
The kidneys are glandular organs and their strength is of
prime importance and must be maintained 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 bent slightly forward tap the back with the edges of
the hands, starting as high up the back as possible gradually
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 blow 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,
endeavouring to go still further around to the right. DO NOT con-
tinue this beyond the fatigue point.
FOURTH EXERCISE: Standing at attention, with arms high above the
head stretch downwards and touch the floor, keeping the knees
straight: come upward and bend as far backward 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 previous 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, the muscles of which can be seen standing out in
heavy relief while the animal is tugging at a heavy load, but
this cannot compare with the lion whose neck is longer, more
supple and slender, suggestive 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 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.
EXERCISE 1. While some of these exercises are very simple they
are nevertheless very effective; you can, however, make them as
vigorous as you desire.
Bend the head as far back as it will go and place the hands
on the forehead. Now slowly bring the head forward and resist the
movement slightly by the hands. You can vary this by bringing the
head SLIGHTLY to the right and then SLIGHTLY to the left. 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
endeavouring 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 powerful 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
normal - by intelligent, proper exercise. Hollow cheeks are the
hardest to overcome. Indeed it is practically 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 somewhat hollow owing to the
protruding bones.
Close the mouth tightly and blow out the face as full as
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 then 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.
Yours for HEALTH and STRENGTH
Charles Atlas
Dear student:
We all know the familiar saying, "cleanliness is next to
Godliness," but cleanliness is only one feature we derive from
water. Intelligent bathing and the application of water to the
body is a valuable factor in building superb health and bodily
vigour. There is hardly a tonic that can compare in value to the
scientific application of water administered in its various ways
to the body.
Please bear in mind that water is a natural tonic, a
wonderful invigorator, a powerful agent to wake up the body,
soothing the nerves, making every cell in the body more alive and
alert, enriching the blood, purifying the akin, preventing blood
stagnation and thoroughly arousing every minute part of the
entire human organism. The application of water as directed will
soon make your mind and body glow all over with new vitality, you
will notice a new vivid sparkle in your eyes, ruddy cheeks, firm
sound flesh and healthy tissue. Understand you MUST
FAITHFULLY follow these instructions carefully.
After studying carefully your particular condition from the
analysis blank you filled in, I suggest that you conform your
bathing habits to the following schedule.
If you are not already enjoying the luxury of the morning
cool bath, you are urged to commence in this manner:
After you have performed your exercises immediately on
arising and are quite warm, if not actually perspiring, quickly
step into the bath tub, rinse the hands, then the face and neck;
follow this by getting a fairly wet cloth or sponge and going
over your entire body. By dashing water over your hands and face
FIRST, you can more easily stand the cool shock of the water, and
this greatly helps you to get accustomed to the cold splash.
After using the sponge, rub your entire body with your wet
hands, rub off the water with the sponge, and rub the body
practically dry with the bare hands and snap into it as quickly
as you can, so that your body is all covered with a pink glow.
Now get a good, thick, heavy Turkish towel and vigorously rub the
body thoroughly dry, getting dressed while still warm.
Never take this cold sponge until you have exercised well
beforehand and are quite warm. IF YOU ARE COLD OR CHILLY REFRAIN
FROM THIS COLD WATER RUB. BE SURE AND GET WARM F I R S T.
Twice each week at night, after your exercise and just
before retiring to bed take a warm soap and water bath. The
morning bath is to act as a stimulant, a tonic, a natural bracer,
a revitalizer; the twice-a-week evening bath is a cleansing bath.
Remember that the water must be real warm, not cool or scalding
hot for the latter is weakening, while the former makes you
chilly. After carefully washing with a good soap, rinse the body
with a cool sponge or cloth. The hot bath opens the pores and the
final cool rub closes them, thus you avoid taking a chill. After
the bath dry the body and get to bed as soon as possible.
SECRETS OF POWER FROM A SIMPLE SOURCE.
Perhaps one of the greatest and most effective sources of
human power is derived from applications of water. Here are the
secrete now revealed. I want you to enjoy them as frequently as
you find convenient. It is a well established fact that the great
nerve centres are the main sources of power. Now if we can
stimulate and tone up in a natural manner these particular zones,
their strength and force will be greatly increased.
The three especially important localized zones are the
spinal column, the solar plexus and the genital organs.
I am glad to inform you of these rare and effective methods,
which you can do as follows:
Every morning bathe the sexual organs with very cold water
for a few minutes. Keep the cold wet applications on as long as
convenient, frequently renewing the wet cloth. This is a
marvellous tonic and will do you a world of good. DO NOT NEGLECT
IT. The reproductive system is endowed with a very delicate and
sensitive nerve supply which, when in a healthy condition is
highly benefited by the application of COLD wet cloths.
What has been said with regard to the reproductive organs
applies with equal force to the solar plexus. Dab this area, a
little above the naval with very cold water, frequently renewing
the later with sponge or cloth. If the first two or three
applications are likely to prove too severe, have the water with
the cold chill taken off, gradually reducing the temperature
until you can stand it almost ice cold, which you should be able
to do after the first week. Do not penalize yourself by freezing.
The safe rule which you may rely upon at all times is to see that
you experience a pleasant warm glow in that region. Both these
secrets can be indulged in every morning while having your cold
rub down. You do not have to make a special ordeal of it.
As for the spinal zone, you can conveniently do this part
twice each week when you are getting your hot bath as previously
described. Have a good supply of water very hot, but not so hot
as to burn or cause pain, and while lying on the chest, apply the
hot wet cloths to the small of the back. Renew with hot water
frequently. Dab the back lightly a few times so that the skin can
become accustomed to the heat, then lie the entire cloth across
the lower part of the back. Complete the process by applying
cooler water, finally using a cold application to close the
pores. Understand this HOT water is to be applied to the small of
the back only, and the water for bathing the entire body should
be warm, not hot.
CONQUERING WORRY AND ANGER
In my wide experience of dealing with human nature I have
found mighty few who were not given to worry and anger at some
time of their lives. While it is a recognized human weakness, it
can be helped. Worry, irritability and anger are mental and
physical poisons. By giving vent to these undesirable habits the
body tears down far more quickly than it can be built up. I
suggest that you do not worry or get very angry, but occasions
may arise when you will have a fit of anger and it is well to
know how to throw off the mood. Do you know that babies have been
killed by poisoned milk from angry nursing mothers. This ill-
ustrates the terrible consequences of anger and worry physical
body.
On NO account allow yourself to become worried, either over
the past, the present or future. The past is dead. Forget it. Why
dig up the corpse? The future has not arrived, why anticipate
what probably will never happen? And why worry over the present?
Can your worry accomplish anything good? Will it benefit you at
all? You know it won't. Then why worry? Resolve to cut it out of
your life for ever. Live on the sunny side of life. Companion
with large souls, think pleasant thoughts. Worry and like habits
are a drain on the vitality, they are a waste of mental energy.
They poison the blood and prevent the best and quickest
development of a perfect body. It has been truly said: "Worry
works its irreparable injury through certain cells of the brain,
and that delicate mechanism being the nutritive centre of the
body, the other organs become gradually affected. Thus, some
disease of these organs or a combination of organic maladies
arising, death finally ensues."
Read only that which is agreeable and refrain from reading
all weird, unpleasant incidents, future happenings and everything
that dose not suggest the wonder and glory of life. Don't fret.
Force yourself out of the mood. Laugh, think of the funniest
things you can recall to mind. On the morning of each new day
think of, or read some inspiring beautiful thought, and think
over this frequently during the day. In other words, substitute
your worry thoughts for thoughts of health, strength, happiness
and JOY. Life is short. Get all the sweetness and happiness out
of life possible. Make the best of your life, in every respect.
You are entitled to be happy. Make up your mind you WILL be,
all this will have a powerful effect on your physical body,
giving it an added power and magnetic charm.
Saturate your life with noble, lofty, plans, ideas and
ambitions and you will have no time, or desire to worry. The
following suggestions are given by a well-known philosopher, and
you are urged to scorch them deep into your soul: ELIMINATE FEAR.
CONQUER WORRY. AVOID ANGER. OMIT DEPRESSION. SHUN HATE.
"STUDY" CHEERFULNESS. CULTIVATE HOPE. DEVELOP COURAGE. EXHIBIT
CONFIDENCE. ASSUME SUCCESS. LIVE SIMPLY. MAINTAIN BUOYANCY.
CONTROL SELF. THINK HEALTH YOURS.
I will add, CULTIVATE HAPPINESS. Do all you can to make
yourself and others truly happy. This will soon reflect itself in
your life. For remember, health and happiness go hand in hand.
CONTINUE THIS REGIME UNTIL YOU ARE MASTER.
(AND as the apostle Paul was inspired to say, "Through Christ
all things are possible." Jesus also said, "I have come that you
may have life, and have it more abundantly." We may have our
trials, tests, troubles, but with Christ we can move through
them, and remember God has promised we will not be tried above
that we can endure, but with the trial, He will make a way of
escape. If only talented and famous people like Marilyn Monroe
and Elvis Prestley had followed not only the teachings of Charles
Atlas, but had had a personal relationship with the heavenly
Father and Jesus Christ, they would not have ended their lives in
gloom and despair - Keith Hunt)
THE VALUE OF AIR AND SUN BATHS AS A HEALTH AND STRENGTH BUILDER
You have already been advised to take your exercises as for
as possible without the use of clothes, but here you are invited
to make a special daily practice of spending a definite time each
day devoid of all clothing and enjoy the benefit of an air bath.
To secure the fullest benefits every article of clothing
should be removed, and you should remain in an atmosphere that is
reasonably warm. The skin breathes, just as do the lungs, and if
perpetually covered by clothing it has little chance to get the
air it needs. The sense of freedom without clothes gives an added
pleasure.
Whenever possible your air baths should be taken while
basking in the warm sunshine. You do not have to be on the
bathing beach to enjoy this, for at the bathing beaches the
wearing of a bathing suit is by being thus covered. These
combined air and sun baths aid while lying on the porch, in the
bedroom or other convenient places where the sun can shine
through the windows. If you can get out into the country and
enjoy these baths so much the better. You must see that the
windows are wide open if you are obliged to remain indoors. The
morning is a good time to take these sun and air baths, and
during the day and at week-ends.
The sun's rays on the body have the same magnetic influence
as on plants and flowers. If you hide a beautiful flower in a
dark cupboard you know that flower will soon wilt and fade and
die, but when placed in the warm sunshine it soon blooms in all
its magnificent beauty. The same applies to your body. There is
life and vitality in the rays of the sun, which seekers of bodily
perfection will not miss getting. Then again, the air and sun
have a soothing influence on the nerves, calming and quietening
them in a natural manner. If the air is cool it is a splendid
tonic to the akin and entire body and has often proven a good
method of preventing colds.
When taking sun baths be very careful to avoid burning the
akin. You can do this by sun bathing BEFORE the sun arrives at
its height, and make your baths of short duration the first few
times. If you should get burned AVOID exposure of the area burnt
by the sun, and gently bathe the it for a few days. Pure air and
the rays are germicides and most powerful disinfectants we have.
If you can make use of an attic, open the skylight or
windows, and play games, drafts or chess etc. or go through your
exercises. You will find it very healthful and pleasing.
But whatever you do try to spend a quarter of an hour each
day devoid of all clothing, and when possible in the sunlight.
After this combination bath it is an excellent method to get
a coarse towel and give the entire body a 'friction rub'. This
thoroughly arouses the activity of the skin and gives it a
natural stimulation which is highly beneficial. Please do not
neglect it.
Yours for"Health and Strength"
Charles Atlas
..................
That covers the important lessons for the average person to be
healthy, the other lessons were for the building of muscles. Most
of us are not interested in being a Mr.Universe type.
The sun baths were in the 50s very healthy for you. We had not
destroyed the ozone. Charles Atlas had a great sun-tanned body
and he lived to be 80, but today the facts are that the sun is
harmful for you, because we have destroyed so much of the
protective ozone that filters out the harmful rays of the sun. So
until mankind reverses his folly with the ozone canopy and it is
again as it was in the 50s, I do not recommend daily sun baths.
But when the ozone is back to as God made it and intended it,
then once more the sun baths will be very healthy for you - Keith
Hunt
Entered on this Website, March 2004
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