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If only given 1 month to get in best shape.

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  • If only given 1 month to get in best shape.

    Obviously most of us are on here for the long haul and are not using the primal lifestyle for just a quick fix. I have been doing the primal thing for about 2 months now and the fat loss has been decent but I have not had the "eye of the tiger" motivationally thus far. However I have recently learned that in about a month and some change I will be going on a beach vacation with lots of family and friends and would really like to get in my best shape possible for the time allotted. What things would you temporarily change in the primal program if you really wanted to drop fat faster. I,e- More cardio,less fat,less calories, etc... Once this vacation comes I will return back to normal primal protocol.

  • #2
    Stats on me just in case they would be helpful- 21 year old active male, pretty muscular but with about 10lbs left covering a 6 pack.

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    • #3
      Well, fewer calories of course. You might also consider doing sprints/intervals more than once a week (twice, perhaps).
      Are you a college student, trying to navigate college while being Primal? Do you know any other PB college students on a tight budget? Heck, for that matter, are YOU trying to live Primal on a budget? Enroll at Primal University!

      For after all what is man in nature? A nothing in relation to infinity, all in relation to nothing, a central point between nothing and all and infinitely far from understanding either.
      -- Blaise Pascal

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      • #4
        Originally posted by Djzander View Post
        What things would you temporarily change in the primal program if you really wanted to drop fat faster. I,e- More cardio,less fat,less calories, etc... Once this vacation comes I will return back to normal primal protocol.
        You can eat slightly fewer calories than you'd need for the exercise you take temporarily. Reducing fat while eating the same number of calories isn't going to help.

        pretty muscular but with about 10lbs left covering a 6 pack
        Really, a smooth-looking stomach with a slight fat-covering is normal, if not so fashionable these days. It certainly seems to have been the norm for hunter-gatherers. Have a look at some old nineteenth-century photos:

        Australian Aborigine:

        http://www.janesoceania.com/australi...boriginal6.jpg

        North American Indian:

        http://www.firstpeople.us/photograph...Osage-1900.jpg

        More recent picture of Dinka (not hunter-gatherers, but very healthy primitives):

        http://1.bp.blogspot.com/_zV8Dci8L3Y...r,%2BSudan.jpg

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        • #5
          Originally posted by Djzander View Post
          More cardio,less fat,less calories
          Well, this is a recipe for disaster for my body and the reason I hate CW.

          Don't lower your fat..you can lower your calories slightly because they do matter but just upping cardio really wont help much either IME...Maybe a few extra sprints..but mostly its diet that will change things...for the best results - typical PB diet but no nuts, no fruit, no dairy...those tend to be weight holders in this diet.
          The pain of discipline or the pain of regret? You choose.

          Oh look - I made a Journal.

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          • #6
            Instense weight lifting 2-3x a week... full body compound movements. 1 intense hill sprints each week. Other days stay active... walk, play sports, yoga, whatever.

            Super strict on the diet... a big salad everyday. This is the most important part.

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            • #7
              Intermittent fasting.
              You lousy kids! Get off my savannah!

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              • #8
                increase protein, maintain fat at 50% calories, decrease calories, and IF. Cardio is a complete waste of time appearance-wise. Let the caloric deficit and IF do the fat loss work for you, and use that extra cardio time to hit the weights in the gym on days when your calories are a bit higher.

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                • #9
                  I would do Lyle McDonald's "The Ultimate Diet" but still sticking to paleo eating. Haven't done it before, haven't read the book, but I trust the guy knows his stuff and seen some pretty good independent results.

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                  • #10
                    Intermittent Fasting, hill sprints, resistance training, ragga-soca!!! seriously dance to soca once a week for mzxximum results bro.
                    I used to seriously post here, now I prefer to troll.

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                    • #11
                      Originally posted by Pandadude View Post
                      I would do Lyle McDonald's "The Ultimate Diet" but still sticking to paleo eating. Haven't done it before, haven't read the book, but I trust the guy knows his stuff and seen some pretty good independent results.
                      This looks interesting but I would love to know what kind of diet he advocates in that book. Anyone read this?

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                      • #12
                        Originally posted by lmyers04 View Post
                        increase protein, maintain fat at 50% calories, decrease calories, and IF. Cardio is a complete waste of time appearance-wise. Let the caloric deficit and IF do the fat loss work for you, and use that extra cardio time to hit the weights in the gym on days when your calories are a bit higher.
                        This.
                        The pain of discipline or the pain of regret? You choose.

                        Oh look - I made a Journal.

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                        • #13
                          I don't know about flat out dismissing cardio, a jog here and there ain't gonna hurt. Sprints sure are better, but a long-ish run once a week won't do any harm, especially if it's something the original poster enjoys doing.

                          I definitely agree that slaving away on the elliptical, treadmill etc, is a waste of time. Stairmaster lifestyle.
                          I used to seriously post here, now I prefer to troll.

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                          • #14
                            Just focus on eating extremely healthy. Lots of veggies and clean protein.

                            I would increase sprint days to 2 per week and really focus on bodyweight exercises. Push-ups, pull-ups and squats. I haven't lifted a weight outside of curls in about 3 months and have never been in better shape (even during my Army days). I box and do whatever I can when I have time. Nutrition is the biggest thing and when I did this a month or so ago it really worked well for me.
                            Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.

                            Mary Pickford

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                            • #15
                              +1 on lots and lots of protein and as much working out as you can handle without burning out for the month.
                              http://www.facebook.com/daemonized

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