People go keto for many different reasons. Some want to get better at burning fat so they have a clean, reliable source of steady energy at all times. Some people are treating a neurodegenerative disease, or trying to prevent one from occurring in the first place. Others just want to lose body fat, take advantage of the cognitive effects of ketosis, or stop seizures. Those are all common reasons to go keto. Another reason people go keto is for the benefits to physical performance.
HIIT (high-intensity interval training) was recently ranked the number one fitness trend in the American College of Sports Medicine’s 2018 worldwide survey. Little surprise to any of us who have been here a while.
People love high-intensity interval training because it’s a quick, efficient way to reap the same (or even greater) fitness benefits as a long, traditional cardio session—with generally less wear and tear, less physical stress, and (much) less time investment. It’s a core part of the Primal Blueprint approach to fitness and a consistent part of my own routine.
But I find it still intimidates beginners…particularly older men and women, those who have been inactive for years and those who are overweight.
Today’s awesome post is offered up by Jessica Gouthro of PaleoHacks.com. Enjoy, everyone!
If you feel restless at night, try this seven-minute pre-bed yoga flow to help you drift right to sleep.
We get it: Even though you try to go to bed at a certain time, you’d rather stay up and watch TV. Then, you wake up feeling tired.
Sleep deprivation can cause all sorts of trouble aside from just morning grogginess. When your body doesn’t get enough z’s, you’re at risk for ailments like brain fog, hormone imbalance and irritability.
Tonight, when it’s time for bed but you just don’t feel like it yet, follow this relaxing, seven-minute yoga flow sequence to get you in the mood to catch some deep, quality sleep. You might want a pillow nearby in case you decide to sleep right where you are!
One of the biggest mistakes I see among people who exercise is they forget this core truth: we get fitter not during the workout but from recovering from the workout. Some of the most experienced, hardest-charging athletes I know fail to heed the importance of recovery. Hell, the reason my endurance training destroyed my life and inadvertently set the stage for creation of the Primal Blueprint was that I didn’t grasp the concept of recovery. I just piled on the miles, thinking the more the merrier to the point where recovery simply wasn’t possible.
It didn’t work for me, and it won’t work for you. In order for your muscles to grow, you need to be focusing on muscle recovery.
Both CrossFit and bodybuilding involve lifting weights and putting them back down, repeatedly, several times each week. Both are forms of exercise. The similarities stop there. The real meat lies in the differences.
What’s different about CrossFit and bodybuilding? What can we learn from those differences? What can they learn from each other?
For today’s edition of Dear Mark, I’m answering several questions from readers about my own personal routines and interests as well as a Primal take on beginning fitness. First, what’s my sleep hygiene routine? Do I even have one, and how has it changed over the years? Second, how do I make sure I’m staying on track in life? What’s the “one marker to rule them all”? Third, are there any good supplements or interventions for DOMS—delayed onset muscle soreness—due to training? Fourth, what are two places I’d love to live, and live Primally? Fifth, how should a totally inexperienced person who’s just lost a bunch of weight through eating alone get started with exercise? And sixth, how do I handle myself in eating situations where I have no direct control over the quality of ingredients (oils, etc) used?
This morning I shared how I’ve changed my approach to stress over the last couple of decades. For me, this meant first addressing the toll of my training. It’s how the Primal Blueprint, in fact, was born. In today’s feature and in this video (with my long-time friend and co-author, Brad Kearns), I talked about how adaptogenic herbs made a difference for my recovery. I formulated my own supplement to literally help myself first. Fellow athlete friends wanted to try it, and that’s how Primal Calm (now called Adaptogenic Calm) came into being. The fact is, like everything I’ve chosen to sell, my interest in the product sprung from my own story.
For today’s edition of Dear Mark, I’m answering three questions. First, is power yoga—a more “intense” version of yoga that includes strength exercises—a suitable alternative to strength training for aging women? Probably not, but that doesn’t make it bad or wrong to do. Second, what’s the deal with pelvic floor dysfunction after menopause? What’s the best way to improve that situation? And third, is the Keto Reset right for older women with osteoporosis?
Let’s find out:
Generally speaking, the basic Primal Blueprint for fitness and physical activity applies equally to men and women of all ages. Lifting heavy things works in everyone. Sprinting is a fantastic way—for anyone who’s able—to compress workouts and improve training efficiency. Improving one’s aerobic capacity through easy cardio doesn’t discriminate between the sexes. And everyone should walk, hike, garden, and perform as much low level physical activity as possible. These basic foundations—the 30,000 foot view of fitness—don’t really change across age or sex.
But the details do, especially for women.
I like intensity when I train. Lifting heavy, running sprints, playing Ultimate Frisbee. I keep it brief, and the foundation is always a lot of slow movement throughout the day—easy runs, long walks or hikes, rarely sitting—but I go hard when I “work out.”
What if you were to go slow, on purpose?
Entire schools of physical culture are founded upon slow, deliberate movements. They squash momentum and lambast rapidity. They’re difficult in a different way. They require patience and fortitude.