Tuesday Tips #3

The guest post series by Michael K continues. Fitness is the theme for today:

 

 Tuesday Tip #3: Work Out Daily At Home.

…no wealth better than health of bodyphysical training is of some value…

There is nothing groundbreaking about this tip. It’s old news. I include it only because I wish someone had shown me years ago a practical, low-cost workout that delivers results.

Keeping fit is not the meaning of life. But good health is essential to maximize achievement and leisure, the basis of culture. Thus, in our sedentary culture, a daily exercise routine is vital.

Method and Equipment:

  1.  Work out on a hard floor (basement or garage) 60 min a day, 6 days a week (minus holidays).
  2.  Use adjustable dumbells (e.g. SelectTech, $300+), pull-up/push-up bars ($60), yoga mat ($40).
  3. Alternate (muscle confusion) intense (timed) workouts; heavy weights, low reps.
  4. Minimal clothing under full-spectrum + UV bulbs (<$30).
  5. Wear heart monitor (<$30) to ensure intensity on all exercises.

Exercises:

1) Weight lifting, Pull-ups, Push-ups (60 min): 3x a week (rotate order biweekly).

2) Yoga (35 min), Kenpo (10 min), Abs (15 min): 2x a week.

3) Plyo (45 min), Abs (15 min): 1x a week.

This workout hits every main muscle group weekly: chest, back, legs, shoulders, arms, and core. Performed intensely, it’s also a solid daily cardio workout. After a $500 investment, it’s free.

We do this exercise first thing every morning. It’s routine as meals. Sick or injured? Just show up and sit it out. Remarkably, I can’t remember the last time anyone missed a workout. It’s literally been years. Repetitive yoga has even healed every prior injury, now making this cause of absence moot.

Many people make the perfect the enemy of the good. Yes, there are superior workouts (especially if you want to get jacked). Squats and deadlift are lacking here (though two 65# dumbells get close). Bench press is superior to push-up bars (but not overly so). And more time is always superior.

But: can you maintain an elite, costly, time-consuming workout year after year? Along with a full, varied life that may include marriage, new children, moves, illnesses, and the injuries? My goal was to find that “golden mean” considering it all: time, travel, cost, ease, family, lifestyle, and long-term results.

After nearly a decade of trialing, I think I’m close. Each year we’re stronger and feel younger than the last. Over these years I’ve watched workout fads come and go (along with their adherents’ passion and weight). And winced at their never-ending struggle to “get back” to the gym each new year.

An intense, one-hour daily workout at home is absolutely doable. Year after year. Roll out of bed at 5:00, finish workout at 6:00. One hour. 6 days a week. Zero recurring cost. Zero travel. And everyone is fit, if not shredded. What’s not to like? Forget months. Forget years. Think decades.

Recommended Reading:

Get Serious (Osborn)

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8 Comments

Filed under Red Pill

8 responses to “Tuesday Tips #3

  1. Maea

    Free and low-cost fitness ideas:

    -Walk everywhere you can within a mile (or less, depending on locale).
    -Take the stairs.
    -Mindfully use your body while performing chores and tasks, ie. shoveling snow, raking leaves, lifting grocery bags, scrubbing tub.
    -If you have children, play outside with them and build up enough endurance so you tire them out.
    -Take advantage of local parks or indoor areas which allow walkers.

    I’d suggest looking into functional exercises for those who aren’t interested in focusing on specific muscles. Functional exercises make heavier tasks easier and safer, like shoveling snow.

  2. These are great tips that would help so many people who are at an unhealthy weight* that could really help decrease the physical toll unhealthy weigh causes the body. If a person is unable to do all the exercises in the way you described it then they could start with alterations to the plan and incorporate daily living exercises like Maea offered above. If a person is bed bound or at such a high weight that such things are not possible they should start with 10mins and and 5mins every 5 days to their exercise time using small handweights, ankle weights and other exercises a physical therapist could teach them to regain more mobility and functionality in their life until they can start to add in the exercises listed. I honestly believe that anyone who is able bodied, i.e. not disabled for permanently from a physical injury or illness, would improve their quality of life by just losing unhealthy weight and just getting healthy. I think it is also important to stress how eating healthy, nutritious food instead of junk food while increasing your exercise routine will lead to a healthier life and quality of life for everyone.

    *unhealthy weight= weight that is harmful to the health of the person and /or has caused physical and medical repercussions like diabetes, high blood pressure, or even joint pain from carrying around the extra unneeded weight. I am not endorsing every one should look like a model or be ripped, just healthy.

  3. anonymous_ng

    One comment I would add is that it would do most people no harm to rediscover the regular spiritual discipline of fasting. Understanding that the primary goal of fasting is not weight management, it is a positive benefit that arises alongside that of gaining mastery over self and the passion for food.

    Additionally, I’ve read over the last couple of years increased evidence that grazing is not beneficial to the body in comparison to eating a meal and then consuming no calories until the next meal.

    Along with Maea’s first tip, we alway park at the back of the parking lot at the store. It’s easier to get in and out doing so, and it provides a little extra movement.

  4. Michael Kozaki

    I want to comment on Maea’s tip. First, it’s a good one (I walk everywhere myself).

    BUT (you knew that was coming Maea!) I disagree that this even comes close to enough. If one doesn’t work out every day, and hard, like people back in the day used to, they will physically suffer. Especially women. Hunter-gatherer women carry water, food, wood, and kids for miles daily. They were lean and yes, hotties. The body must be stressed to remain healthy, that’s how it’s built. In modern times, we won’t do this without ritual.

    I have photos (wearing only shorts) from a decade ago while living the “generally active and fit” lifestyle you describe (plus irregular workouts and running). I was ten years younger and “in shape”. Just pulled them up and showed them around without comment. The response was shock and disgust. I was a tad defensive, but can’t deny the truth. I wasn’t even close to “in shape”.

    mdwp, I am not endorsing every one should look like a model or be ripped, just healthy.

    I am. Without the “model” or “ripped” there is no “healthy”.

    If someone is in shape and healthy, they will look really good (considering natural body type). I’ve seen 50 yo women who look 30 who have had many kids. If a man is in shape (again, for his body type) he will be flat-out ripped. My claim (and Dr. Osborn’s, don’t listen to me) is that this is the only way to even know if you are “healthy”. Lots of normal looking people die young because they don’t stress their body. They have fat over their organs and other hidden issues. Again, talk to doctors who cut people open for a living.

    But even if one works out hard every day, eating processed food (or too much food) will make getting ripped next to impossible. See Tip #2.

  5. Maea

    My list wasn’t meant to be exhaustible. I’m well aware walking in itself isn’t enough but depending on one’s lifestyle, locale, health, etc. it might be the only thing available. If a person has to commute 2 hours a day to work, walking 1/2 mile for errands is better than nothing. If you don’t get home until 8 pm and your hour long commute requires you to get up at 7 am, not much time for workouts. Walking during lunch is better than nothing. A lot of people get discouraged from intense exercise because of time constraints, and they need some method of easing into it. RL example: I’ve seen very overweight/obese women walk with light weights to start. Hard exercise routines? Not gonna happen with them right away.

    Speaking of being “ripped”– is it really a good look for women? Yes, I’m poking a controversial issue. A lot of women want to stay within the healthy range for body fat (for fertility and aesthetics). NSFW image has a range of body fat %. A lot of women would be happy with slightly under 25%, many would struggle to get to 20-22%, and the 15-17% is a bit much.

  6. Michael Kozaki

    Maea, I’m tracking you, and agree. Here’s my thoughts:

    1) If I sleep, I work out. No exceptions. I once did so after a 50 hr fast. Once after 16 hr workday. The body needs to exercise, just like air or water.

    2) Everyone should start slow. The reason people get hurt is they won’t work out consistently. They use emotion, not schedules. It took me nearly 10 years to get where I’m at today. And there is nothing an obese person can’t do in this workout by just going light weight and low reps. But in ten years, they will be ripped (if a guy, trim if a girl). In RL the problem is always consistency.

    3) I agree women should not be “ripped”. Looks bad and not even healthy. It’s actually very hard for a woman to get 12-15% body fat. My workout won’t, more like 20%. The big complaint about it? It doesn’t put enough muscle on. Large bodybuilding muscles for men, or lack of fat for women, are very hard to achieve and 1 intense hr per day won’t do it.

    The real problem I have with your list is that it’s just not enough, and yet people tend to believe that it is. I used to think so. The truth is people in evolutionary history worked their *ss off. With limited calories. Women would carry heavy jugs of water and wood for miles. Plus kids! Men might walk 20 miles, and drag game and gear over this distance. Men were FIT. Women were hotties. That’s what our bodies are designed for.

    If I have one big complaint on this workout: it’s not enough. It should be twice a day, and twice as intense, and more weights. Read that book Get Serious, for a medical description of why people need to lift weights.and why my workout isn’t enough. But I’m pretty lazy and don’t want to give up another hour, so I go the bare minimum route of 1 hr, which is just too short to reach the Osborn shredded look, it it’s real close.

  7. Maea

    How does nutrition factor in? Personally– I’d like to put on more muscle but getting enough protein is hard. Then, it makes the heavier weight workouts even harder.

    I started out “slow” almost 2 years ago and have now progressed to deadlifting 45 lbs with proper form. Not much, but a lot more than before.

    Have you considered functional exercises? They incorporate entire muscle groups, which might hit the “harder” workout threshold.

  8. Michael Kozaki

    I think nutrition is more important, it’s why it’s tip #2 and exercise #3. But I would read that book by Dr. Osborn, Get Serious. $6 Kindle 2014 and covers nutrition and exercise. And results don’t lie. I only do what works for me. That’s Osborn (on the cover) and he is what a guy looks like when actually in shape.

    As long as it’s weights of some kind (even body weight, say pull/push ups) I don’t think it matters much (to just stay fit). Everyone tries to make it perfect, but most of us with families will never get there. But we can get 90% by just being consistent for 10 years.

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