Yesterday my Primal-sister asked me to send her a list of my favorite primal workout sites and tips. She currently does mostly Pilates and was looking to break out of her fitness-rut.
Since becoming Primal a little over a year ago, I‘ve realized that the most successful exercise routines aren’t overly complicated and don’t need to be done every day. I attribute my success with this philosophy to the following three websites.
This site can be a little overwhelming the first couple times you try to read through it. But don’t let that scare you, it is packed with tons of useful information. It mostly talks about the benefits of fasting, but since it is run by a personal trainer it also has a lot to do with working out: specifically lifting weights. Lifting weights is the most-effective type of exercise. So if you want to tone or lose stubborn fat, I highly recommend you try it.
This doesn’t mean that you need to do explosive lifts or try anything dangerous. And weight-lifting can be done even after you’ve suffered from injury. Just choose specific exercises that accommodate your needs.
Martin Berkhan, creator of Leangains, recommends doing: squats, deadlifts, the bench press, lateral pull-downs, and the overhead press, among a few other things.
If you have a bad back, bad knees, or are worried about hurting yourself try starting with the bench press and the leg press (instead of squats and deadlifts) and see how your body feels from there.
Females will NOT get bulky. The only thing that will happen is that you will get tight abs and a rock-hard a**.
This site is full of slightly pornographic-looking pictures; which depending on who you are may or may not be a bad thing. Regardless of that, however, it does have a lot of good workout routines that you can do at home, with minimal equipment, and in 15 minutes or less.
The website recommends you do them every day, but personally I think that leads to over-training. I just do them when I’m short on time, or when I want to combine strength training with cardio.
And don’t worry if the routines seem too challenging, or you don’t have the right equipment. I mainly just use the routines for inspiration and almost never follow them exactly. So just alter them accordingly to make them work for you.
Go figure – the father of the Primal lifestyle, Mark Sisson, also happens to be one of the best references for Primal fitness. Click through the “moving-primal” section on his website and you’ll quickly get a general idea of how Primal people stay fit.
Specifically Mark recommends:
- Lifting heavy things (much like Martin Berkham recommends at Leangains.com)
- Sprints and/or short, high-intensity workouts (much like Lisa & Freddy at Bodyrock.tv)
- And moving around A LOT at a slow pace. So don’t worry about killing yourself with exercise everyday. Take it easy and go for a walk, enjoy a leisurely bike ride, or just try simple substitutions like carrying your groceries around in a basket instead of a cart.
Personally: I lift heavy weights twice a week, do some short and high-intensity cardio about once a week, and walk as much as I possibly can all week long.
What are your favorite workout tips & websites?