10 Steps to Health and Wellness

10 Steps to Health and Wellness

1. Focus

2. Eat only what you can kill and grow

3. Eat one primary meal a day

4. Use purposeful movements as the basis of your workout

5. Lift heavy, with muscular tension and cycle your workouts

6. Never lift to failure

7. Practice an active stretching technique such as yoga

8. Cardio should be high intensity interval training primarily

9. Rest

10. Do not take yourself to seriously

1. Focus

Focus is the key to a successful workout. You must maintain a strong focus in order to implement everything that is required to move heavy objects. It is important to remember why you are performing these exercises as well as to remember how to perform them. Focus will help you to lift heavier (visualizing the movement before the exercise has shown to increase strength) as well as it will keep you safe by keeping you aware of what your body is telling you.

2. Eat only what you can kill and grow

Essentially this reminds you to eat only real food. Real food comes from the ground. Real food comes naturally to us. Real food is your fruits and vegetables and your meats. Meats must be raised properly (organic and grass fed for beef). It is critical to the body to eat real food. While grains are real food it is important to remember that mechanization has allowed us the ability to eat a significantly larger portion of grains than we would normally eat. It is clear that if you eat real food, with a small amount of grains at the most, then you will be healthy. I do not believe it is necessary to focus on nutrition from a western standpoint where food is broken down to its individual parts. Real food promotes real health.

For more information go to:

https://thenaturaladvantage.wordpress.com/2012/02/27/31/

3. Eat one primary meal a day

This is key for two reasons. One is insulin regulation and the other is detoxification. By eating one meal a day you force your body to use the energy that it has more effectively. Will you be hungry? Yes, to some extent, but you will be surprised at how easy this is to implement. You should also remember that predators are geared to work at their best while they are hungry. This is shown throughout the animal kingdom as the predator hunts its prey. Only when the predator is hungry does it hunt and this is when the predator must be at its fittest. It’s very survival is dependent on this.

The second reason for this is detoxification of the body. By allowing the body an opportunity to have a controlled fast throughout the day you are giving it a break and allowing it to detoxify itself. In this world of extensive toxicity from our our environments we must allow ourselves the opportunity to detoxify.

For more information go to:

https://thenaturaladvantage.wordpress.com/2012/04/30/timing-of-meals-part-1/

https://thenaturaladvantage.wordpress.com/2012/05/07/the-timing-of-meals-part-2/

4. Use purposeful movements as the basis of your workout

This is important because you should train your body in a way that is helpful to your daily life. What is the point in training your body to lift your lower leg up while you are lying down in order to build a stronger hamstring? What is the use in that? Outside of being a bodybuilder and performing in shows there is no use for an isolated exercise such as this. If you want stronger legs then you should perform exercises that build stronger legs such as the squat or pistol or dead lift. Therefore I have chosen exercises that allow me to perform a strong press and a strong pull. Both of which are full body exercises that mimic daily activities (bent press and dead lift).

For more information go to:

https://thenaturaladvantage.wordpress.com/2013/04/08/real-strength-for-real-people/

5. Lift heavy and cycle your workouts

If it is your goal to become stronger then you must lift heavy and you must cycle your workouts. Lifting heavy allows you the opportunity to develop more muscle fibers and to increase the tension in your muscles. This is very important for building strength. Cycling your workouts is key in order to allow for continued progression throughout a lifetime. If you were able to continuously add weight to your bench press every week then you would be able to perform a 1040 pound bench press after four years of training while starting with 0 pounds your first week. However we know that the max unassisted bench is 715 pounds. This was set by Scott Mendleson in 2005 with only belt and wrist straps. Therefore continuos progressions without cycling is simply impossible.

For more information go to:

https://thenaturaladvantage.wordpress.com/2013/03/25/cycling-your-workout-the-key-to-continued-improvement/

6. Never lift to failure

Plain and simply you should train for success not failure. Failing at that last rep only promotes failure in the mind. You will not gain any extra benefit from attempting that rep so you should just leave it alone and move on with your day. Do not train for failure, train for success and leave your workout feeling accomplished instead of defeated. You’ll get that rep soon enough.

7. Practice an active stretching technique such as yoga.

Active stretching allows the body to remain flexible and to maintain tension while allowing the muscles the full use of their range of motion. This is critical for the development of the body ensuring the muscle has it’s maximal capability. Without stretching you allow the muscle to tighten up and shorten itself. This can decrease your mobility dramatically.

8. Cardio should be high intensity interval training primarily.

High intensity interval training allows for an extremely effective cardio workout in a short amount of time. It is an extremely good fat burner and it will push your metabolism to a very high rate. When you are performing steady state cardio primarily such as jogging you are training your body to store fat in order to use it on the runs. High intensity interval training does not do this and the differences can be seen easily in the bodies of marathon runners and sprints.

9. Rest

Rest is absolutely critical. If you over exert yourself and continue to push yourself more than you are capable without ample rest then you will decrease the effectiveness of your immune system and you will crash. There is no use in training hard for two months just to get sick. This would set you back to where you started and you will never progress to a high level of fitness.

10. Do not take yourself to seriously

Remember that everyone is on their own path of health and wellness. As long as you are progressing forward and trying your best you are doing well. There is no need to compare yourself to anyone or to fret about missed goals. Reevaluate and continue on. I can assure you that you are progressing just fine if you are able to implement everything above. Furthermore, remember that in a year you will be in a completely different place. Keep your focus on progression instead of perceived stagnation.

Relax and enjoy. Practice getting stronger and keep up the good work. If you fail so be it. Try again.

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2 responses to “10 Steps to Health and Wellness

  1. Pingback: The Agricultural Myth That Is Killing All Of Us | The Natural Advantage's Blog

  2. Pingback: Big Push and a Big Pull: Fitness made simple | The Natural Advantage's Blog

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