Primal Update

kettlebell

Image via Wikipedia

Since my last Primal Update, I changed my workout.

Kettlebell swing 5×5
clean and press 5×5
squat with a 25lb weight in each and on my shoulders, 5×5
snatch, 5×5
Up right row 5×5
Bent over row 5×5
High pull 5×5
Straight leg deadlift 5×5
Kettlebell kickback 5×5
Rear Lateral Raise 5×5
Plank
Turkish getup for 5 minutes

Quite the workout.

My results thus far:

8-7-10

175 pounds

36 inch waist

137 pounds of lean body mass

38 pounds of fat or 21.25% (25% is average, but average sucks, who wants to be average)

———————–

12-5-10

141.4 pounds(-33.6)

30 inch waist (-6)

126.03 pounds in lean body mass

15.36 pounds body fat or 10.85%

——————————
Now building my lean body mass and muscle back. Here is a little more on the Primal Blueprint. The Primal Blueprint consists of 10 laws.

1. Eat Lots of plants and animals.
Salads, vegetables, fruit, meat good

2. Move around a lot at a slow pace.
Walking or hiking about 3 hours a week, get your heart up to low-moderate intensity.

3. Lift heavy things.
About twice a week I do a high intensity weight program that I listed above.

4. Run really fast every once in a while.
Every 7-10 days if I feel up to it I sprint in intervals for around 7 minutes total. Heart rate way up.

5. Get lots of sleep.
I don’t even hardly set my alarm. Average 7 hours.

6. Play
Whatever hobbies that interest you. This time of year it’s hunting. That’s walking, climbing and occasionally dragging. All while carrying my hunting pack for miles, mostly uphill.

7. Get some sunlight every day.
You’ll be amazed how a little sunlight makes you feel.

8. Avoid trauma.
By thinking before you act, don’t be a idiot. Risk assessment.

9. Avoid poisonous things.
Anything unnatural that you put in your body. Chemicals. If you can’t pronounce it, it’s probably not good for you.

10. Use your mind.
I do this with my writing, for a book I work on, this site and whatever catches my interest.

Check out the links above for more information. Next primal update in a month.

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