2

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Fitness Tips and Guidelines?

Answered on May 26, 2016
Created August 18, 2011 at 2:38 AM

I've been eating Paleo for about 4 weeks now and I've started to work out at the house (pushups, squats, running up/down stairs, etc). I've never worked out regularly before with a plan. Are there any tips or guidelines for working out?

I've heard you should eat protein afterwards to help repair muscle. Any other tips or guidelines? Thanks in advance! Sorry if this is a noob question or too open-ended, but I'd appreciate any help!

A0934b08fe8603688d8840a21063d068

(80)

on August 18, 2011
at 10:04 PM

Thanks! My dog has definitely enjoyed me being a lot more active since I've been on this diet. We usually do something for about an hour every night, even if it's just "play", chasing him around the house ;)

A0934b08fe8603688d8840a21063d068

(80)

on August 18, 2011
at 09:00 AM

Lots of great information, thanks!

A0934b08fe8603688d8840a21063d068

(80)

on August 18, 2011
at 08:56 AM

After asking this question, I came across the primal blueprint fitness guide and it seems like that has a pretty good routine for bodyweight exercises. I'll check out your website. Thanks for the info

A0934b08fe8603688d8840a21063d068

(80)

on August 18, 2011
at 03:05 AM

Good to know! I'm trying to do a variety of things just to use up all the energy that I've had.

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5 Answers

2
De641ff2accb4975e1f42886b43009db

(2227)

on August 18, 2011
at 07:55 PM

Here is my rough primal workout:

  • 3 x 30 Pushups
  • 3 x 30 "Grok" Squats
  • 3 x 12 Wide Grip, Underhand, Overhand Pullups
  • 3 x 60 Sec Ab Planks
  • 3 x 30 Chair Dips

I rest about 20 seconds between reps, 60 seconds between sets.

Then I repeat everything one more time with no rest in between:

  • 1 x 30 Pushups
  • 1 x 30 "Grok" Squats
  • 1 x 12 Underhand Pullups
  • 1 x 60 sec Ab Planks
  • 1 x 30 Chair Dips

I do that workout about two times a week, on no specific schedule. Then on other days I mountain bike or go swimming/running with my dog. Hope that helps!

A0934b08fe8603688d8840a21063d068

(80)

on August 18, 2011
at 10:04 PM

Thanks! My dog has definitely enjoyed me being a lot more active since I've been on this diet. We usually do something for about an hour every night, even if it's just "play", chasing him around the house ;)

1
095ef76482234d3db444b77d7ed01c29

(2755)

on August 18, 2011
at 08:37 AM

Paxenos, my web site is entirely devoted to fitness. Although I run it as part of my business and use it to consult with paying clients, all of the content is there to read and use...and access to all content is free.

About protein post workout. It's not particulary harmful, but if you are eating a paleo, primal, ancestral anabolic appraoch (mine...a similar approach to paleo or primal but designed specifically for building muscle), or really any of the popular, "cave dude" diets you really do not need to worry about meal timing as related to your workouts.

I personally think that it's foolish to only eat when hungry if you have specific fitness goals and my clients and myself get much better results than most paleo or primal eaters because we specifically plan our intake... but for general use and if you don't have specific fitness goals... then eating just when hungry, eating until satisfied rather than until stuffed, and going no more than 6 waking hours without eating is a great approach to maintaining a healthy weight. Of course the intermittant fasters will disagree with the last bit...but that's the beauty of variety...everyone has a slightly different approach and they all work to some degree. :)

If you have access to a gym then you can design a great workout plan, utilizing all free weights based on the articles on my site. You can design a great nutrition plan there too (or here, or at sissom's page...) If you don't have gym access, there are plenty of awesome bodyweight exercises too.

Body weight squats and lunges. Burpees. Pull ups. Pushups. Reverse Rows...these are only a few but right there is a good full body workout.

Don't forget your daily moderate intensity activity and your twice a week sprints (or tabata on the bike). :)

Best to ya.

A0934b08fe8603688d8840a21063d068

(80)

on August 18, 2011
at 08:56 AM

After asking this question, I came across the primal blueprint fitness guide and it seems like that has a pretty good routine for bodyweight exercises. I'll check out your website. Thanks for the info

1
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on August 18, 2011
at 07:04 AM

There is information in this post that relates to exercise:

http://paleohacks.com/questions/46722/how-do-i-lose-weight#axzz1VMRVzP4W

A0934b08fe8603688d8840a21063d068

(80)

on August 18, 2011
at 09:00 AM

Lots of great information, thanks!

1
5de22782359b98f35104ccc36ee9148b

on August 18, 2011
at 02:57 AM

eat when you're hungry, not when you want to. develop a plan that works for you. i can tell you all sorts of crap about working out, but in the end, you have to just do what's best for you. running? pull ups? dips? abs? weights? I can tell you this, for certainty. never use weight machines. they cause your secondary muscles to atrophy.

A0934b08fe8603688d8840a21063d068

(80)

on August 18, 2011
at 03:05 AM

Good to know! I'm trying to do a variety of things just to use up all the energy that I've had.

0
242de29707a20334f5783742941455ea

on May 26, 2016
at 07:08 AM

You need to know more about body that which is your body demanding. If that is not wokrout for your it means you need to change your exercises or the way you are doing. 

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