Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.

Archive for the ‘ Lift Heavy Things ’ Category

30 Oct

Build Your Own Slosh Tube

2698490701 0d75e4b3beBut not with alcohol (save that for after the workout). Nope, I’m talking about working out with a slosh tube.

A slosh tube is a large PVC pipe filled with water and capped on the ends. It’s a surprisingly effective workout tool. Best of all, you can build one yourself for less than twenty bucks.

How to Do It

  1. Go to your local hardware store and buy a PVC pipe. You’ll want one at least 4 inches in diameter and 9-10 feet long. Buy caps for both ends. Make sure at least one of the caps is removable and rubber.
  2. Fill your pipe at least 1/2 full of water. It’s advised that you have one of the caps on at this point, unless you’re looking for the toughest exercise possible: one in futility.
  3. Cap it and get sloshed!
16 Oct

The Primal Stance on Exercise Equipment

2151294097 5d16d23365Primal living in today’s decidedly post-Paleo world requires making at least a few concessions. We simply cannot live in exact accord with the ways of Primal man. For most of us, it’s just not feasible to live completely off the land (too many humans and their developments getting in the way). And besides, even if we could revert to total hunter-gatherer mode, would we? As much as we try to follow the Primal Blueprint, we have grown accustomed to the benefits (yes, there are some!) of living in the modern world. Plus, there are certain creature comforts – like evolutionary knowledge, nutritional science,  and developments in kinesiology – that rely on modern science and inform, drive, and continually legitimize the fundamentals of the Primal Blueprint. After all, Grok lived the way he did because of necessity; we attempt to emulate his lifestyle as a personal choice.

25 Sep

Kettlebellin’ for Strength

2143424942 d12e77d7beDietary advice and nutrition trends get the brunt of our attention here at MDA, but an equally crucial component to the Primal Blueprint is the development of functional strength and fitness through Primal exercises. Lifting heavy weights, running intense sprints, and incorporating constant, steady movement into your day mimic the activities of early man and represent the most efficient path to fitness. The free weights at the gym are great, but you don’t always have time to get there. Short of absconding into the wilderness for a boulder-lifting, tree climbing, beast hunting sabbatical, investing in a few kettlebells will give you the means to emulate some of the more savage strength building movements our ancestors employed, without having to drive to a gym.

23 Jul

The Prison Workout

prisonerbwbarsThe Prison Workout. New idea? Nah. It’s been around as long as there has been anyone locked up that is looking to stay in shape. Still compelling? Absolutely. Here is MDA’s take on why we think it is worth another look, along with our own variations on this classic routine.

Why We Can Appreciate the Prison Workout:

1. Unlimited time

You have no excuses. You can’t fall back on the most often used excuse to not get in shape.

2. Limited space

You don’t get to decide whether you should go to the basketball court, to the gym, to the tennis court, to the park, ride your bike, play ultimate Frisbee with friends etc. etc. because you don’t have a choice. Your options are limited. But this is a good thing. You don’t get bogged down with endless decision-making. You’ll be working out while Joe Schmo is still deciding what to do.

18 May

Guest Post – Building Muscle 101: Master the Basics

muscle 3Much like was discussed in Fat Loss 101, building muscle is basically a hormonal event. Hormones such as testosterone, insulin, growth hormone and cortisol are giving the body signals on whether to build muscle, or break it down. While exercise is necessary to create a stimulus for certain hormones to be activated, it is also just a small part of the equation. This is why you will see so many people putting in hard effort at the gym day after day, and never really getting any results. So throw away all those books, stop spending $400/month on supplements, cancel your magazine subscription to Muscle Weekly (or one of the other 75+ fitness magazines out there), and master the basics. This is where you get 90%+ of your results from.

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