Simple Fitness is also suitable for Ladies / Juniors at the Beginner and Intermediate stages

I have been asked about this many times so if you would like a copy of the original booklet in PDF format you can download it from here.

XBX comments.

IMPORTANT NOTE: The XBX plan includes an exercise - shrugging shoulders - . I asked Chris Duncan about this and his comment was : "I'm not a huge supporter of shrugs as it requires an weighted rotation of the joint."

Important note on slimming using 5BX,XBX. Both programs recommend other physical activities outside 5BX/XBX to develop fitness level and especially to burn fat. (I am walking now about 5 days a week - probably about 3 KM) There is a good article I found on the net on this and then promptly lost it ! However I got an email on 6th Spetember from Angelo that is worth a read.

Hi Chris. I was just remembering of something. From a study made in America many years ago, I've been aware for a long time that when you do some exercise your body doesn't start burning fat before at least 20 minutes. That's because it burns first the glycogen from liver and muscles and then carries on with the deposits of fat.

I just wanted to make sure you knew that (but maybe you do already) to let people reading your site be aware of the fact that they can't rely on the simple XBX [5BX] program (fabulous to get toned and stay fit though) and a diet to really lose weight. As for me, since I like jogging and cycling, I do it at least 3 times a week never less than 40 mins as a supplement to your program.