In my Primal Blueprint Fitness eBook, I promote a bodyweight training program. Though it can be modified with weight vests, at its core it is comprised entirely of exercises that use your own bodyweight as resistance – pushups, pullups, planks, rows, squats, and sprints. For the majority of people who try it, it works great because PBF is a basic program designed to appeal to people from every fitness background. People who’ve never lifted a weight in their lives can jump right in with the beginning progressions, move on up through the more difficult variants, and get quite fit in the process. It’s not the end all, be all of training – and I make that pretty clear in the eBook – but it’s a foundation for solid, all around fitness. Some choose to move beyond it or incorporate weighted movements, some are content.
It’d be nice if regular activity was woven into our daily lives so that we could stay lean, strong, and fit without really thinking about it, but that’s not the world most of us live in. We have to set aside time to move our bodies. But, as I always say, this doesn’t mean we have to exercise atop a conveyor belt with a TV in front of it doing everything we can to forget that we’re even exercising in the first place. It doesn’t mean the workouts have to take an hour to complete. And it certainly doesn’t mean you need a gym to get in some good activity. That’s why I started writing the Workouts of the Week, a compendium of fun, effective, varied workouts for you to try. Readers still visit the archives to shake up their routines, so be sure to check them out if you’re in the market.
Today, I add ten additional fast but effective workouts to the list.
Today’s Monday Dear Mark question and answer post is a fun one. I look into whether a claim about fenugreek and human growth hormone by the great Dr. Mehmet Oz pans out (hint: he’s off, but not by much). Then, I discuss how to strength train as a marathon runner (hint: short and intense), after which I explore the nutritional content of edible insects. And finally, in light of my recent posts on inflammation, I cover the connection between eczema and gluten.
A couple weeks ago, I wrote about how becoming an efficient fat-burner helps mitochondrial function, and last week I went over some of the nutrients and supplements most important for your mitochondria. All good and all useful, but today I’m going to talk about another route: exercise. It makes intuitive sense that mitochondria are profoundly affected by exercise, doesn’t it? They are the power plants of the cells (and that goes for muscle cells), they are the organelles that convert fat, protein, and glucose into usable energy – and continuously producing ample amounts of cellular energy to lift heavy things, run really fast (or really far at a slower pace), or jump high is what exercise is all about. What I like about exercise is that it’s an entirely self-contained lifestyle modification. Modifying your energy pathways from sugar to fat and obtaining certain nutrients requires eating different foods and different amounts of those foods, and supplementing (obviously) requires taking supplements. But exercise is entirely up to you. If you want to. It’s a subtle distinction, but an important one. And an empowering one, if you ask me.
Gym class was not a great time for me.
To understand exactly how painful grade school PE was back in my day, you must experience “Go, You Chicken Fat, Go.” Back in early 1960s, PE was all about preparing for and passing the Presidential Fitness Test, which was JFK’s youth fitness standards. “Go, You Chicken Fat, Go” was a ridiculous song written expressly for the Presidential challenge and sung by a guy named Robert Preston. Every single day during PE class, we did calisthenics as it blasted over the PA system on repeat. We’d do pushups, jumping jacks, squat thrusts, chinups, all while listening to this masterpiece – I think I’m finally realizing why I hated strength training and gravitated toward long distance endurance events for the bulk of my youth! We occasionally got to play dodgeball, and those were good days. Head shots were allowed and even encouraged. No PC stuff anywhere.
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