How would you like to be naturally lean, muscular and energetic? To effortlessly maintain a low body fat, rippling muscles and picturesque health?
Mark Sisson, an athlete, coach, and student on a lifelong quest for exceptional health, happiness, and peak performance (his words), penned the book, "The Primal Blueprint" to show you how to do just that.
At 55, he weighs 165 pounds with 8 percent body fat, eats as much food as he pleases, and rarely gets sick. He also says he's healthier, fitter, happier and more productive than ever.
So what is Mark's secret?
In his words, "Modeling your 21st-century life after our primal hunter-gather ancestors will help you greatly reduce or eliminate almost all of the disease risk factors that you may falsely blame on genes you inherited from your parents.
Weight loss does not have to involve the suffering, sacrifice, and deprivation we've been conditioned to accept but instead is a matter of eating the right foods (plants and animals), avoiding the wrong foods (processed carbs—including grains—and trans and partially hydrogenated fats), and exercising strategically, for far fewer hours than you might assume, to reach your desired fitness goals."
Here are The Ten Primal Blueprint Laws:
Law #1: Eat Lots of Plants and Animals
The bulk of the caveman diet is animal protein (organic, free-range, or wild sources of meat, fowl, and fish), a plethora of colorful veggies and fruits, and healthy fats (nuts, seeds, their derivative butters, certain oils, and avocados).
Law #2: Avoid Poisonous Things
For the caveman this meant staying away from poisonous plants. For you this means staying away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods.
Law #3: Move Frequently at a Slow Pace
The caveman spent several hours each day moving around at a low-level aerobic pace. This helped develop strong bones, joints, and connective tissue. Law #4: Lift Heavy Things
Frequent bursts of intense physical effort were a daily part of the caveman's life. Biochemical signals would be triggered that prompted improvements and adaptations in muscle tone, size and power.
Law #5: Sprint Once in a While
For the caveman a fast sprint meant the difference between being eaten and staying alive. Little did he know that those sprints were helping to increase his energy levels, improve athletic performance and minimize the effects of aging by promoting the release of testosterone and human growth hormone.
Law #6: Get Adequate Sleep
The rising and setting of the sun dictated the length of the caveman's day. For us things are a bit trickier. Adequate sleep helps the immune system work optimally, and promotes the release of hormones that enhance brain and endocrine function. Law #7: Play Without a TV or computer to entertain himself, the caveman would engage in hours of leisurely outdoor play. Relaxed play releases endorphins and provides a balance for mental stress. Law #8: Get Adequate Sunlight
It's impossible to obtain adequate vitamin D from diet alone. Getting regular sun exposure allows for proper vitamin D production, critical for healthy cell function. Law #9: Avoid Stupid Mistakes
Observation and self-preservation were key factors in the survival of a caveman. Today's world is full of distractions that leave us oblivious and careless. Take, for example, texting while driving.
Law #10: Use Your Brain
The human brain separates us from the animals. Intellectual stimulation is an important part of healthy brain function.
Rave Reviews: Despite its stringent requirements, the caveman diet is converting new followers by the boatload. Most people report losing 10 or more pounds in their first month and that they no longer feel bloated and sleepy after meals.
Should You Jump on the Primal Bandwagon? So, in light of the evidence, should you put down your whole wheat bagel and low fat cream cheese in exchange for a hunk of meat and pile of veggies?
Hold your horses.
Though the caveman diet has been proven to promote weight loss, times have changed. Could you really practice all of the Primal Laws while maintaining your modern life?
Yeah... I didn't think so.
So, where do you go from here? You want to lose weight, to protect yourself from disease and to look and feel great.
A great solution, that doesn't require drastic change, is to take 3 bits of advice from the caveman—advice that will promote weight loss, decrease your risk of disease and will get you looking and feeling great.
1. Make Plants and Animals the Focus of Your Diet: This will quickly lead to weight loss and increased energy. Don't be so hard on yourself that everything you put in your mouth has to be caveman approved – but make it the majority of your diet.
2. Cut Out Processed Food: The simplest way to promote weight loss and to encourage good health is to eliminate processed foods from your diet. When you replace processed foods with fresh produce your results will be immediate. Not only will you feel healthier, you will have more energy than you'll know what to do with!
3. Exercise: Since you will need an outlet for all that extra energy, acquire a new hobby—one that gets you moving. Have you ever met a lazy caveman? Of course not. (And this is not just because you were born a few centuries too late!) Cavemen were forced to be active in order to survive. Hunt dinner. Build a fire. Move a fallen tree. Create shelter. You get the idea If you want a lean, muscular body then exercise must become a part of your daily life.
This is where I come in.Let's meet one-on-one to design an exercise program that will fit your unique goals.