The popular story of how low-carb diets work goes something like this: Reducing your carbohydrate...
Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...Tell Me More
Over the next week I’ll be covering some key concepts related to the recently-released Primal Blueprint Fitness. You can get your own copy of the free eBook here. Yesterday I covered proper pushup technique. Next up, proper pullup/chinup technique.
Not everyone loves doing pullups and chinups, but they are an absolutely necessary part of the Primal Blueprint Fitness program. See, with most other bodyweight exercises, it’s possible to make the case for the superiority of their weighted analogues. There is at least a debate to be had for bench presses and barbell squats versus pushups and pistol squats, but nothing trumps the pullup. You could spend years training with lat pulldowns and bent over rows, but they will never match the strength-building capacity of pullups and chinups.
If you’ve ever taken a PE class, joined the military, played organized sports, or watched Rocky, you should be familiar with the basic pushup. In theory, it seems pretty simple, right? You assume the position, lower yourself to the ground, touch your chest to it, then push back up. Hence, “pushup.”
I originally planned for Primal Blueprint Fitness to be a new hardcover book sold in bookstores as a companion to The Primal Blueprint and The Primal Blueprint Cookbook. In the end I decided to take a different approach. As you’ve probably heard me say, my mission is to help 10 million people take control of their health and fitness through understanding exactly how their body was designed to work. It’s why I started Mark’s Daily Apple and it’s why I’m giving this program away for free.
What does it take to achieve fitness perfection (if there is such a thing)? Or posed in a more personal way, what would you have to do to reach your ultimate genetic potential? Consider that for a moment. What comes to mind? Enormous time commitment. Steely resolve. Pain. Suffering. Sacrifice. Blood, sweat and tears. Yes, if you want to be a pro athlete, make the Olympic team, keep up with Lance or Phelps, or even just make a 1400 pound powerlifting total (bench, squat, dead), you’ll probably have to give your life over to the pursuit of your goal. You’d give up free time lost to the gym and the track. There would be missed opportunities at spending quality time with friends and family. Not to mention the injuries, the physical wear-and-tear and the toll of applying constant stress to a compromised immune system.
Here’s the thing, though. For most people, all that hard work is largely unnecessary and there is a more effective, balanced, and simpler approach to fitness.
For all the unchecked randomness in this world, there are at least some things you can count on. The sun always rises and it always gets dark, and that’s something life – all life – has learned to rely on. Our internal clocks, known as circadian rhythms, tend to match up with this established external cycle. In essentially all known forms of life, from the earliest cells and bacteria to plants and mammals, the circadian rhythm is characterized by a period of around 24 hours.
You might recall a previous MDA series on how blue light can affect our circadian rhythms, and what we can do to maintain normal, natural levels and timing of blue light exposure. Long story short – it turns out that our exposure to blue light is akin to exposure to daylight, and getting too much – or too little – at the wrong times can disrupt our natural circadian rhythm and affect the quality of our sleep by changing when melatonin is secreted in our bodies. In other words, blue light is a major human zeitgeber (the ten-dollar word of the day); an exogenous cue that synchronizes our internal clock. But it’s not just light that affects our circadian rhythms.
Some of you understood what I was trying to convey with last week’s persistence hunting post – a fun, playful exercise using an unwitting (if they’re witting you’re not doing it right) participant as a reference point for fueling your fractal movement patterns. Others got the wrong idea, and that’s probably my fault. I can see how language like “stalking,” “hunting,” and “following” (all part of the visualization aspect of the exercise) might raise a few eyebrows. The reality is that we live in a world where suspicion is the rule, not the exception, and anyone can agree that a weird dude in jeans and a hooded sweatshirt (where did people get this image exactly?) lurking behind trees in a near-vacant park at dusk and stealing sneaky glances at a solo female jogger would be pretty creepy.