Out with the cardio, in with the primal exercising!

15 Oct

Once you ditch chronic cardio (a phrase borrowed from Mark Sisson of Mark’s Daily Apple because it describes the phenomenon perfectly!), you can primalise your exercise – when you are ready, no pressure – so you can be extra lean and fit and toned, without doing damage to your body.

If you visit mark’s daily apple and subscribe to the email newsletter (free of charge) you will have access to the free ebook, Primal Fitness, which I had a look at this week and is very very helpful and a great resource. The resources are out there, and it is very very inexpensive to make the lifestyle change and go paleo! You just have to want to do it!

Mark’s fitness ideology goes like this: a) 3-5 hours’ slow moving per week (walking, cycling), b) 20-90 mins strength training per week (primal style – using large muscle groups rather than moves that focus on one tiny little muscle on your left upper ab), and c) sprinting for 20 minutes a week – ie going all out in intervals for 20 minutes. This will keep you fit and healthy and you won’t need to do any silly treadmill slavery, ever again!

One concept that is relatively new to me is the idea of doing ‘pull ups’ – they are great for almost every part of your body and make you feel like a complete beast for being able to lift your own bodyweight. I can do 3, so far – very cautious pathetic ones, with the easiest hand grip (palms facing in – otherwise known as a chin up). But it’s a start and I can’t wait til the day I can jump up on a bar and pump out 10 wide-grip palm-out pull ups in a row. Yeah!

A really great site, Nerd Fitness, has an awesome piece that will help you begin to start to consider commencing getting on the road to being about to think about almost maybe being able to nearly do a pull up.

Here it is: http://nerdfitness.com/blog/2011/04/25/do-a-pull-up/

“Pull ups are my favorite exercise of all time.

They work all of the “pull” muscles in your body – your back, biceps, forearms. They are indicative of your level of fitness – anybody that can do a pull up is in pretty good shape…anybody that can do 10 or more is clearly in great shape.

And damnit, pull ups make you feel like a badass after doing them.

However, pull ups are also hard as hell, especially if you’re just getting started. Unlike other exercises that can be completed with just your body weight (like squats, lunges, and push ups), pull ups and other exercises that strengthen your pull muscles require at least one piece of equipment! On top of all of that, if you can’t do one yet, how the heck are you supposed to work on them to get better?

I’ve recently received dozens of emails from fellow rebels who are working towards their first pull up but aren’t there quite yet. Whether you’re 300 pounds overweight and can’t even look at a pull up bar without freaking out, or you’re half an inch away from finally being able to do your first pull up, this article is for you – sorry it took so long for me to write!

Pull ups are quite the intimidating exercise, but like Optimus Prime has taught us, we can make small changes and improvements over time that will result in the ultimate goal:

One. Freaking. Pull Up.

This should hopefully be obvious, but the more you weigh, the more you have to lift in order to complete a pull up. If you’re truly serious about completing a pull up, start by getting your diet under control. I’m a HUGE fan of the Paleo Diet, because I know it works. A few folks have already lost 10+ pounds in just over a week following the Paleo Diet in the Rebel Strength Guide. As you start to weigh less, you’ll have less weight to pick up and move up over that bar! Got it? good.
MAKE YOUR BACK EXERCISES A PRIORITY. A lot of people do every other exercise before doing any back-related exercises, if they do any at all. After warming up properly, your first exercise should always be the stuff that you want to work on the most – in this case it’ll be your back.
The progression below is just a path that I’ve created, but does NOT need to be followed to a T. I give sample sets and reps and when to move up, but if you feel like you can progress sooner or want to try doing full pull ups sooner than I recommend, that’s OKAY. This is the slower progression method, where some people will want to do less reps and progress to the next levels sooner – that’s okay.
I recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise. If you want the accelerated path, move on up as soon as you can do 3 sets of 5 reps.”

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