Healthy Primal Living MRR Ebook

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Table of Contents

Chapter 1: Introduction – What is Primal Living? And Why You Should Care………. 3
A Quick Lesson in Evolution ….. 4
A Caveat and Some Warnings .. 6
Chapter 2: Eating Primal … 7
A Basic Introduction to the Paleo Diet 7
Paleo Diet: The Good …. 9
Perform Like a Top Athlete With Paleo …. 10
Chapter 3: The Problems With Eating a Paleo Diet …. 12
Should You Stop Eating Bread? ……… 14
Okay, What About Milk? …….. 16
Chapter 4: How to be ‘Quasi Paleo’ …… 19
Calories ……… 21
And Finally, What About Supplements? …… 22
Chapter 5: Primal Exercise and Staying Active 24
The Problem With Modern Exercise . 24
Introducing Incidental Training ……… 26
Nano Workouts 28
Chapter 6: Functional Training, Bodyweight Training and MovNat . 29
Functional Strength and the 7 Primal Movements . 30
Bodyweight Training and Old-Time Strongmen .. 32
What is MovNat? ……… 32
Chapter 7: On Running …. 34
Barefoot Running …….. 35
Chapter 8: Time to Un-Domesticate Yourself! 36
Chapter 9: The Lifestyle Habits That Are Making You Weak and Unhealthy ……… 38
Chapter 10: Conclusion and Closing Notes …… 41

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Chapter 5: Primal Exercise and Staying Active

Like I said at in chapter 1, this book is not a Paleo diet book. You probably guessed that already by the multiple criticisms I’ve levelled at the diet!

But the other way you know this isn’t a Paleo book, is that I’m now going to leap into describing a ton of other aspects of ‘primal living’. We’ve largely sorted out our diet but that’s only one small part of the story.
Next up: exercise.

The Problem With Modern Exercise

Here’s the problem with modern exercise:

We spend 24 hours a day, 3 days a week and 23 hours the other 4 days, doing absolutely nothing or at least very little. We may walk a little but the majority of our time is spent either sitting at a desk at work, or sitting on a sofa watching TV.

But then, for those few hours, we go absolutely crazy. After doing nothing all day, we suddenly throw ourselves into the gym and work like crazy for 40-60 minutes. Then we do nothing again.

What’s more, is that the exercise we do is nothing like the body is used to. The exercise we do involves sitting down still and pushing against a handle. Or it involves running on a treadmill.

Even if we run in shoes on the pavement – this isn’t what our body is designed for.

Then we go back to sitting around all day.

And we wonder why we have no energy and why it’s so hard for us to get our energy levels up! And we wonder why we’re still struggling to lose that weight and build muscle…

But now take a look at your cat/dog. Chances are that the story is quite different from them. They are either running around, eating, or sleeping. They very rarely will just ‘sit’ at all.

The same is even true in the wild. How often do you find a pigeon just sitting and watching the traffic? They are either flying around, looking for food or sleeping. They exercise all the time and then they lie down and recover.

Now let’s take a look at our evolutionary history again. How would we have lived in the wild? Well, we certainly wouldn’t have spent all day looking at computers. In fact, we wouldn’t likely even have sat. We didn’t have chairs and if we look at primitive man, we’ll find that they would squat rather than sitting.

During the days, we would either be hunting or gathering. That would mean tracking animals long distances and for hours on end. We’d have carved stone tools, we’d have wrestled with animals and we’d have gotten into fights with other humans.

Then we’d have slept.

So in other words, we were almost always active or we were sleeping.

Before that, we would have climbed in the trees (only three million years ago we were still climbing) and primitive man would likely have climbed many craggy rocks etc.

We adapt to the lifestyle we live. If you spend all your time sitting down doing very little, then you will become efficient at doing that. That means that you’ll find doing other more interesting things difficult and you’ll be low on energy all the time.

Which means you’ll never be likely to break out of that rat race.

Now consider how incredible you could be. A mountain goat is able to run across cliff faces with incredible agility and it will never fall. Why? Because it has been doing that its whole life and it has adapted that way. Its muscle memory is finely tuned and honed.

You could be so much more than you are right now.

Instead of being a fat office worker, it’s time to start becoming a highly honed warrior!

Introducing Incidental Training

So the bottom line is this: our current workout programs are not enough. You can’t make up for a lifetime of sitting by working out for an hour every other day.

We need to start training more throughout the day and becoming more active.

Of course that’s not so easy when your boss demands that you don’t do press ups on your desk. So what can you do instead?

One way to do this is with something called ‘incidental’ training. Or ‘Nano Workouts’.

Incidental training means that you turn every day activities into a training opportunity and you make those simple things a little harder and more challenging. For instance, if you’re waiting at the bus stop, why not do some calf raises on the curb?

Why not do 5 pull-ups every time you walk through the doorway that has the pull up bar installed?

And the old classic: why not take the stairs instead of the lift?

You can also multitask in order to start introducing more activity into your life. For example, when you get a call from a friend and you know it’s going to be a 20 minute chat at least, why not leave the house and go for a walk?

And if you’re watching TV, why not do some sit ups or some spinning at the same time?

Another tip is to take up some more active hobbies. Playing sports is a fantastic way to exercise that doesn’t feel like work. Likewise, you could take up dance. These are rewarding, social activities that will see you burn several hundred additional calories once or twice a week.

Losing Weight Through Continuous Activity

This makes such a difference to your fitness, energy levels, mood and weight loss that you won’t believe the changes.

A lot of people come to me for training and diet advice and often they seem very distressed at the fact that they’re following all the advice – eating healthily and exercising often – but they can’t lose any weight. My cousin was one such person – she couldn’t lose the weight despite going to the gym three times a week and avoiding all junk food.

Meanwhile, you have my wife who never works out, who eats a lot of desert and who consistently a UK size 8.

What’s the difference?

I gave them both a fitness tracker and we quickly saw the difference.

My cousin would get the tube outside her house, ride no distance down the road and then work all day. She’d then go to the gym or come home.

My wife on the other hand has a 10 minute walk this end and a 20 minute walk the other. She also power walks because she’s very conscientious. She stands all the way on the tube (40 minutes either way) and she walks 10 minutes there and back to get her lunch.

My wife was averaging over 10,000 steps a day whereas my cousin was managing 2,000. Meanwhile, my wife would often go for walks in the evening and we were attending a dance class at the time. And at the weekends we almost always travel somewhere to visit friends which tends to be very active too.

In short, my wife’s lifestyle was just far more consistently active. She didn’t choose to workout or diet but just simply by living.

Now imagine if you could start to consciously introduce much more activity throughout your day. Instead of thinking in terms of ‘exercising’ or ‘not exercising’, you’re now walking, doing calf raises, doing pull ups, dancing, curling the shopping bags. Throughout the day you’re burning extra calories at every opportunity and your body will respond!

Nano Workouts

Then you have your ‘nano workouts’. These are short bursts of exercise that you can do anywhere and that will normally only require your bodyweight. It might mean that you do 50 press ups, 50 sit ups and 50 pull ups.

This is such a fast workout that it won’t make you sweaty and it will be easy to convince yourself to find the time and motivation. Does it replace an in-depth workout? No – but it keeps you burning more calories throughout the day, it strengthens your heart and it even boosts your mood and energy levels. In short, this is the perfect way to ‘augment’ your current training program. Plus, this is an excellent ‘minimum baseline’. In other words, even if you don’t manage to do any other exercise that day, you’ll know you’ve done at least this amount of training and that in turn means you’ll be better off than someone who did nothing.

This trains your body to be constantly ready, to be far more energy efficient and to burn fat throughout the day. And it prevents that lethargy and staleness from setting in.

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- Year Released/Circulated: 2016
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