Keeping Active and Primarily Exercising
As I stated in Chapter 1, this book is not a guide to the Paleo diet. By now, you've probably realized it based on all the concerns I've voiced about the diet.
Yet, the fact that I'm about to launch into explaining a plethora of other facets of primal living is another way to tell that this book isn't about the Paleo diet. Our diet has been largely resolved, but it is only a small portion of the narrative.
After that, workout.
The Issue With Contemporary Exercise
The issue with contemporary exercise is this:
We spend 23 hours on the other 4 days and 24 hours a day, three days a week, doing nothing at all.
We may occasionally go for a stroll, but most of our time is spent watching TV or sitting at a desk at work.
Yet after that, for those few hours, we completely lose our minds. We suddenly push ourselves into the gym and work like crazy for 40–60 minutes after doing nothing all day. And we remain idle once more.
Furthermore, the workout we perform is very different from what the body is used to. We perform the exercise by remaining stationary while pressing against a handle. Maybe it entails using a treadmill to run.
Our bodies are not made to run on pavement, even when we wear shoes.
Then we resume our day of idleness.
And we ponder why we lack energy and find it so challenging to increase our levels of energy. And we ponder why we're still having trouble getting in shape and losing that weight.
Now, though, look at your dog or cat.
The likelihood is that the tale is very dissimilar from theirs. They are either moving about, eating, or dozing off. They hardly ever choose to simply "sit" at all.
Even in the wild, the same holds true. How frequently do you see a bird sitting still and observing the traffic? They are either napping, flying around, or searching for food. They constantly work out before lying down to rest.
Let's revisit our evolutionary past right now. In the wild, how would we have survived? Of course, we wouldn't have stared at computers nonstop all day. We probably wouldn't have even sat down. We lacked chairs, and if we examine early humans, we'll see that they squatted instead of sitting.
We would spend the days either hunting or gathering. That would entail following the animals over extensive distances and for many hours. We would have fought other people, crafted tools out of stone, and engaged in animal combat.
We would have slept after that.
In other words, we were usually either awake or asleep.
Prior to that, we would have climbed in the trees (we were still climbing until three million years ago), and early man probably climbed numerous rugged cliffs, etc.
We adjust to the way of life we lead. You will become proficient at something if you spend most of your time sitting still and doing very little. This implies that it will be challenging for you to do other, more exciting things, and that you'll constantly be exhausted.
So, it is unlikely that you will ever escape the rat race.
Now imagine how amazing you could be. A mountain goat has extraordinary agility and can gallop across cliff walls without falling. WVhy? because it has evolved in that manner after doing that for its entire existence. It has developed and fine-tuned muscle memory.
You are capable of so much more than you now are.
It's time to start transforming into a highly trained fighter rather than a chubby office worker!
The Formation of Incidental Training
The conclusion is that our existing exercise plans are insufficient. Doing exercise for an hour every other day won't be enough to compensate for a lifetime of sitting down.
We need to start working out more frequently throughout the day and moving around more.
That's obviously difficult if your boss tells you not to perform press-ups at your desk. So what else can you do?
Incidental training is one method for doing this. or "Nano Workouts."
Incidental training entails making simple tasks a little more difficult and tough in order to transform them into training opportunities. For instance, why not perform some calf lifts on the curb while you're waiting for the bus?
Why not perform five pull-ups each time you enter the room through the entrance that has a pull-up bar installed?
The age-old question: Why not use the stairs rather than the lift?
To begin integrating additional exercise into your life, you can also multitask.
For instance, why not leave the house and go for a walk when a friend calls and you know the conversation will last at least 20 minutes?
Why not perform some sit-ups or some spinning exercises while you're watching TV?
Add more energetic hobbies to your list of recommendations. Sporting activities are a great way to exercise without feeling like a chore. You could learn to dance, too. You will burn several hundred extra calories through these enjoyable, sociable activities once or twice a week.
Doing regular exercise may help you lose weight.
You won't believe the changes in your fitness, energy levels, mood, or weight loss after doing this.
Many people consult me for training and diet advice, and frequently they exhibit extreme anxiety over the fact that despite eating healthfully and exercising frequently, they are still unable to lose any weight. One such person was my cousin; despite working out three times per week and avoiding junk food, she was unable to shed the pounds.
My wife, in contrast, consumes a lot of dessert, doesn't exercise, and constantly wears a UK size 8.
What's the difference?
We noticed the change right away after I gave both of them fitness trackers.
Outside her home, my cousin would board the tube, go only a short distance, and then begin working all day. She would then leave for the gym or return home.
On the other hand, my wife must walk for 10 minutes on one end and 20 minutes on the other. She power walks well since she is so meticulous. She walks 10 minutes there and back to get her lunch while standing the entire 40 minutes on the tube.
My wife averaged almost 10,000 steps per day, compared to my cousin's 2,000. We were taking a dance class at the time, and my wife and I frequently went for evening walks. Also, we usually travel to visit friends on the weekends, which is also a very active time.
Simply put, my wife had a much more consistently active lifestyle. She simply lived, choosing not to exercise or diet.
Now consider what might happen if you could begin to intentionally add more activity to your day. You are now walking, performing calf raises and pull-ups, dancing, and curling the grocery bags instead of thinking in terms of "exercising" or "not exercising." Your body will react as a result of your higher calorie burning throughout the day.
After that, you engage in "micro exercises."
You may perform these quick bursts of exercise anywhere, and they typically only require your bodyweight. It could entail performing 50 press-ups, 50 sit-ups, and 50 pull-ups.
You won't become sweaty from this little workout, and it will be simple to persuade yourself to find the time and enthusiasm. Can it take the place of a thorough workout? No, but it helps you burn more calories all day long, strengthens your heart, and even improves your mood and energy levels.
This is, in a word, the ideal technique to "augment" your present workout regimen.
Also, this is a great "minimum baseline." In other words, even if you are unable to complete any additional exercise that day, you will know that you have completed at least this amount of training, which means you will be better off than if you had not done anything.
This teaches your body to be alert all the time, use energy much more efficiently, and burn fat all day long. And it stops that staleness and sleepiness from taking hold.
Consider the following passage from Men's Health, which analyzes a study on microworkouts: "Jack advises taking a brief break every hour or so to keep your mind and body active if you have to perform an 80-hour work week." It will keep you emotionally and psychologically sound until you can resume your normal level of exercise, he promises.
According to researcher Eric Freese, Ph.D., who recently examined the advantages of sprint workouts for his dissertation at the University of Georgia, you can actually do more than just lessen the harm caused by spending all day seated. Little spurts of energy can help an athlete keep up their fitness or even improve it, he claims. Freese remarked. "Lower triglyceride levels, enhanced mood generally, and increased mental vigor."
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