6

votes

Exercise to complement my Paleo food choices

Answered on September 12, 2014
Created March 01, 2010 at 5:05 AM

I love eating paleo and am now ready to experiment by adding the best exercise to this lifestyle. Where's the best place to start....yes I am currently out of condition :)

Da9e3c7c4d81dd2c3d84e8b1e0e5cb10

(482)

on March 08, 2010
at 01:59 AM

Oh, one more thing. I haven't tried 'em yet, but I like the idea of kettlebells for the heavy lifting.

Da9e3c7c4d81dd2c3d84e8b1e0e5cb10

(482)

on March 08, 2010
at 01:57 AM

I too like Mark Sisson's approach to exercise. Just one note re the sprints. If you don't have the knees for running (I don't), you can substitute something lower impact like rowing or the elliptical. You just need to approach it like sprints: high intensity, short intervals.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on March 02, 2010
at 04:08 AM

I do Dr McGuff's 15 min a week. It is intense and satisfying. And I have increased my overall strength by 20% in just two months just by following the book. Amazing for only 15 min a week of intense lifting.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on March 02, 2010
at 04:06 AM

I do Dr McGuff's 15 min a week. It is intense and satisfying. And I have increased my overall strength by 35% just by following the book. Amazing for only 15 min a week of intense lifting.

95ab15c8ef50ff0daf87ccbdd52cd3b8

(2384)

on March 01, 2010
at 11:23 AM

This is exactly the answer I was going to give, but with one caveat... some CrossFit gyms are great with newbies, some throw newbies to the wolves. CrossFit is a fantastic program when properly implemented, but if there's one problem with it it's that the gyms vary greatly in quality. Also, if you do CrossFit 2-3 times a week, you can probably skip the sprints...

F6c1df7d5699661bd1f0d6d0a6c17fc6

on March 01, 2010
at 09:57 AM

Just to be clear, you don't have to learn the ebook by heart, just skim through it, or even just start the mobility exercises :-) Also, I'm definitely on my own, at hours when hardly anyone else is using the gym. That's where the forum comes in, for support!

1acd420f12b037de278a4aa249a689af

(293)

on March 01, 2010
at 09:50 AM

Mahalo Jon! I have some reading and lifting in my future :) I don't even know if we have a crossfit thing going on here on Maui's north shore. I may be on my own.

1acd420f12b037de278a4aa249a689af

(293)

on March 01, 2010
at 09:20 AM

The links are GREAT Big mahalo!

1acd420f12b037de278a4aa249a689af

(293)

on March 01, 2010
at 09:16 AM

Exactly what I was looking for Gillibean! Love your blog by the way and of course Mark Sisson's...but I had not teased out that exercise bit from his writing yet so a Big mahalo for your help...guess I have my work cut out for me.

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5 Answers

8
A89f9751a97c3082802dc0bcbe4e9208

(13978)

on March 01, 2010
at 09:04 AM

I highly recommend starting with Mark Sisson's Primal Blueprint Workout Plan. It's really simple:

  • Monday ??? Sprint
  • Tuesday ??? Lift Heavy Things
  • Wednesday ??? Move Slowly, Play or Rest
  • Thursday ??? Sprint
  • Friday ??? Move Slowly, Play or Rest
  • Saturday ??? Lift Heavy Things
  • Sunday ??? Move Slowly, Play or Rest

For sprinting: I recommend finding a grassy field and running about 25 to 50 yards as fast as you can. Then walk back. Repeat! Start with three and work your way up to ten.

For lifting heavy things: you might try joining a cross-fit gym (I hear they're good with newbies) or get a good set of hand-weights. Also you could look into body-weight exercises. I try to lift really hard (within reason but without taking a break) for ten to fifteen minutes. I do squats, push ups, pull ups, and other simple things.

For moving slowly: you could go for a walk, a hike or a jog. Whatever you feel like! Or just rest on this day! Recovery is an oft underrated part of physical improvement.

The schedule above suggests doing each type of activity twice a week; but if you'd like start slower, you could try doing each activity once per week! Best of luck!

1acd420f12b037de278a4aa249a689af

(293)

on March 01, 2010
at 09:16 AM

Exactly what I was looking for Gillibean! Love your blog by the way and of course Mark Sisson's...but I had not teased out that exercise bit from his writing yet so a Big mahalo for your help...guess I have my work cut out for me.

1acd420f12b037de278a4aa249a689af

(293)

on March 01, 2010
at 09:20 AM

The links are GREAT Big mahalo!

95ab15c8ef50ff0daf87ccbdd52cd3b8

(2384)

on March 01, 2010
at 11:23 AM

This is exactly the answer I was going to give, but with one caveat... some CrossFit gyms are great with newbies, some throw newbies to the wolves. CrossFit is a fantastic program when properly implemented, but if there's one problem with it it's that the gyms vary greatly in quality. Also, if you do CrossFit 2-3 times a week, you can probably skip the sprints...

Da9e3c7c4d81dd2c3d84e8b1e0e5cb10

(482)

on March 08, 2010
at 01:59 AM

Oh, one more thing. I haven't tried 'em yet, but I like the idea of kettlebells for the heavy lifting.

Da9e3c7c4d81dd2c3d84e8b1e0e5cb10

(482)

on March 08, 2010
at 01:57 AM

I too like Mark Sisson's approach to exercise. Just one note re the sprints. If you don't have the knees for running (I don't), you can substitute something lower impact like rowing or the elliptical. You just need to approach it like sprints: high intensity, short intervals.

3
5ebeec76e20738d0a17cd724d64b1e0f

on March 01, 2010
at 11:25 PM

I recommend "Body by Science" by McGuff.

His approach is based on very intense workouts, but only once a week or so. He says that working out too often is a common problem, and that it does more harm than good, because it doesn't allow the body enough time to fully recover.

You can find a good intro to his approach on YouTube.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on March 02, 2010
at 04:06 AM

I do Dr McGuff's 15 min a week. It is intense and satisfying. And I have increased my overall strength by 35% just by following the book. Amazing for only 15 min a week of intense lifting.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on March 02, 2010
at 04:08 AM

I do Dr McGuff's 15 min a week. It is intense and satisfying. And I have increased my overall strength by 20% in just two months just by following the book. Amazing for only 15 min a week of intense lifting.

1
C6adb334f4b4cf790fe9a975e5bb8770

on March 02, 2010
at 12:18 AM

Crossfit.com Amazing, life changing, the best shape you will ever get in, period.

1
F6c1df7d5699661bd1f0d6d0a6c17fc6

on March 01, 2010
at 09:37 AM

In my opinion, stronglifts.com. In order:

  1. Read the introduction, following links until you don't feel like it
  2. Read the e-book, supplementing with the rest of the blog
  3. Start mobility exercises. Hip mobility foremost, then thoracic mobility if needed.
  4. Start lifting weights as outlined in the e-book, as soon as you are up to it. Start with the empty bar. If it is too heavy, it's probably a mobility issue. Just do bodyweight and work on the mobility.
  5. Go to the forum and start a training log. You can also ask questions there

Lifting weights has helped my posture, back aches, strength, weight and endurance. Crossfit is also great, but I prefer stronglifts, as I hate to exercise in a group at a set time. Also I fear burnout, which I've heard some people get with Crossfit. Starting a weight lifting program would also be good preparation for Crossfit.

1acd420f12b037de278a4aa249a689af

(293)

on March 01, 2010
at 09:50 AM

Mahalo Jon! I have some reading and lifting in my future :) I don't even know if we have a crossfit thing going on here on Maui's north shore. I may be on my own.

F6c1df7d5699661bd1f0d6d0a6c17fc6

on March 01, 2010
at 09:57 AM

Just to be clear, you don't have to learn the ebook by heart, just skim through it, or even just start the mobility exercises :-) Also, I'm definitely on my own, at hours when hardly anyone else is using the gym. That's where the forum comes in, for support!

0
8e606dbf570848c4bc95f98e974a42ca

(312)

on March 01, 2010
at 09:22 PM

Another place you may want check out along with what was already recommended is

www.rosstraining.com

His books are excellent and information dense more than enough to get your body and brain started.

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