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- "If you want to brainstorm fitness ideas, discuss with people who understand the anatomy and physiology of the human body and the impact of exercises on your joints and muscles."
A boring exercise programme, too complicated, don't feel like continuing – I keep hearing all this. People who go to the gym tell me that their exercise program doesn't excite them anymore. They don't enjoy it now. Well, the challenge with that simply means that your exercise program is too long because you don't get bored when you do something for a short period. To be healthy, fit and strong, and staying that way for the rest of your life, the time it takes is so tiny that there's absolutely no possible way you could get bored. Does it sound interesting?
Now, this is a warning for people who love going to the gym, love to exercise for hours and hours over there, love to do twenty-seven exercises for each body part and do three sets of 10, 12 or 15 for every part of the body. Some people are too fanatical and freaky that they love doing that, ignoring the fact that they and may or may not be able to do that for the rest of your life, depending on if they can handle it.
However, for us mere mortals, who really do want to be healthy, fit and strong, but we don't have time to invest hours and hours, going to the gym, breaking our body up into tiny little pieces and doing 27 exercises for each part of the body - here's the excellent news. It doesn't take very long. In fact, it's a teeny-weeny amount of time to turn your body into a fat-burning machine.
Overtraining leads to
a. diminishing returns
b. decreasing performance
c. reaching plateaus
d. and puts us at higher risk of injuries.
You have got to get puffed, and getting puffed takes about 10-15 seconds. Now, if over the day you got past five, six, seven, eight, nine or ten times, whether that was vacuuming, walking the dog, running up a set of stairs, doing some skipping, some boxing and punching, some riding a bike, it doesn't matter what it is! Our body can't recognise what you did, whether you were in the gym or at home or outside in the park!
The Truth About Getting Your Sensational Body
So, your heart doesn't know what you're doing as long as it's getting puffed. If you did that five to ten times a day, you would turn your body into a fat-burning machine. Say, for example, you did that ten times a day, and it took you 10 seconds. How much time did you invest? Only 100 seconds and how much time in a week – only 700 seconds, meaning hardly 12 minutes. So, we're talking at a very minimal amount of time.
Now to get strong, all you need to do is to work on the front of your body, the back of your body and your lower body. The best exercises are the ones that are not going to hurt your joints and the ones that work on as many muscles as possible in precisely the same time. These exercises are called functional or compound exercises. Why do complicated exercises or exercises in isolation when a functional exercise programme gives better results, is safe and can be pursued for life long? Doesn't that ring a bell in your ear?
"Every time you lift a weight, you compete against yourself and with every extra weight, you build a stronger YOU."
These exercises represent and are recognisable as something that the human body would actually do, not something that an animal would do. So, pick-up a compound exercise such as chin-ups or row/cable or lat pulldowns where you're pulling something with your upper body. How many reps (repetitions) do you do - as many as you possibly can and don't stop until you can't do any more. Restricting yourself to a number is absolutely ridiculous. How does anybody or even you know how many you can do and how many you can do on this particular day?
Second, you pick an exercise for the front of your body. You might do push-ups, dips, bench presses, dumbbell presses or single dumbbell press. I will give you a very simple way. All you need to do is go to the park, do a set of chin-ups on the monkey bar, and do a set of push-ups on the ground. That's it.
I have shown various body weight exercises that you can do in the park in my videos. Do Subscribe to my YouTube channel to watch a varienty of videos to learn how to hack your health, get all the tricks and tips to get fit and lose weight. Please click on the link below:
https://www.youtube.com/channel/UCWflxRteQsietDezVyU2Dgg/featured
Third, we need to do something for your legs. Now, the best exercises for your legs are the ones that look like what your legs do. So, squats, lunges, deadlifts - all of that simply mean sit down, stand back up again; sit down, stand back up again.
Don't sit down on the ground as you don't sit on the ground mostly but on a chair all the time. You sit down in a chair, in the car, in the toilet, on the couch, on your desk. So, just stick to the position that you would normally sit on and then load that up. That's called a squat. You can do that on one leg - that's called a lunge, and if you want to lift weight at the front - that's called a deadlift (I call it life-lift).
So, you see, exercises are really simple. How many repetitions do I do in one set of exercise? I'll say it again, as many repetitions as you can. Don't stop until you can't do any more. And that's going to be different numbers on different days. How many times do you need to do that exercise? Just once or twice a week.
"Get puffed, lift heavy and fuel your body – Secret to Living a Happy, Healthy and Long Life."
So, you have exercise for the front of your body, body's back, and exercise for your legs. You do as many repetitions as you can. If you have got the right way, it's going to be somewhere between 10 to 15 times with heavyweight. We're talking about an exercise program that's going to take you about four, maybe five minutes or so in a day. You don't do that every day because this is about tuning your body.
You wouldn't charge your car every day, would you? You just put it into the workshop every so often to get a tune-up to make sure it stays strong, and that's what strength training is for, to get stronger. So, it's really simple. You need to do only two things - get huffy, puffy - hundred seconds a day and lift some heavy things in front of your body, back of your body and your legs once or twice every week. So that's about three to six times a month because it might be a week that you miss out, but you will have a body that will keep you healthy, fit and strong for the rest of your life.
Are you Training Smart
Eating Smart
Living Smart?
Now, the only thing left to pay attention to is to make sure that most of what you eat comes out of the ground. You don't have to keep getting anxious about food - am I getting enough of vitamins, minerals, phytochemicals and fibre? If you eat mostly fruit, vegetables, whole grains, nuts, avocados, olives - things that come out of the ground, you'll get everything that you need. It'll be the real stuff in the right proportion rather than something that comes in a pill or a packet or a bag. Could you keep it simple? Let's do the stuff that nobody can argue with, and let's make sure we stay healthy, fit and strong for a lifetime.
There are five groups which are suggested, globally, to fulfil all the requirements of our body:
Grains
Vegetables
Fruit
Dairy products
Meat
Food is a highly complicated and controversial area I have found over the years. Vegan will emphasise on plant-based diets. Non-vegetarian will claim that a plant-based diet doesn't offer complete protein. You need to collect various food products to bring it to the level where it becomes a complete protein. Vegetarians prefer vegetables, fruit, grains, and dairy products. Some studies have shown that dairy products should be either completely avoided or taken in minimal quantity. Here, I won't be getting into the science behind these claims, and there are so many more, like the above mentioned. The list goes on!
There is no end to determining what should we eat and what we should not. I have lived 50 years of my life - staying healthy, fit and strong. You eat whatever you want to eat but in limited quantity, considering your body is getting enough nutrients. As long as you burn those calories by getting puffed up and overloading your muscles, you will stay fit and healthy.
Do we really need to listen to those so-called Internet exercise Gurus, Personal trainers, Gym instructors, gym mates or a dietician, a food guru who would try to give all types of advice without knowing how the body works, what are your needs, your lifestyle, fitness journey, fitness goals, your liking and disliking in terms of eating and exercising? Isn't it fair to say that we should eat and exercise in such a way that it continues for the rest of our lives and we enjoy doing that?
Something to ponder over!!!
Nobody can do it for you; you have to do it yourself.
