Getting slimmer is a by-product of this program, the benefits are all equal i.e. Structure, Strength, Flexibility, Low Body Fat and Cardiovascular fitness. If you follow the program diligently in its entirety without any improvisations of your own you can achieve dramatic results. This is simply because you are working with your body not against it. When your body co-operates with you it will respond to all of the effort and energy you put in as opposed to just a 30% response.

Each exercise causes a positive and a negative reaction. Logic dictates that each exercise you do in sequence should rebalance the negative effect of the previous exercise (Clean as you go). Then at the end of the routine you do not have an unbalanced, over tight body requiring you to spend 20 minutes trying to stretch it out (Spring-cleaning). At best the spring cleaning method will bring you back to the same level of flexibility that you started with.

All of these exercises should be performed over a full range of movement. They should be performed slowly and precisely so that the muscles are doing the work as opposed to the joints, tendons and ligaments (momentum).

It is essential that you work your body with heat and breath. Your muscles, in fact your whole body needs to be trained to be hard and soft. Hard when you are working out and soft when you are relaxing it.

You need to exercise, ideally in a gym with basic equipment, i.e. free weights. The most important piece of equipment your gym should possess is a bench with an integrated foot rest. When you exercise with weights, your body needs to be supported properly. If your gym does not have foot rests on its benches, tell them to get one or change your gym. . Most council-run leisure centres are more adequate than pretty gyms with fancy machines.