Pro Tip: Take control of your health and fitness, and don’t listen to conventional wisdom.
There’s so much talk about fitness routines and how they must be challenging, regular, disciplined, and planned, without exceptions.
If you don’t follow this “conventional wisdom,” you will not succeed, they say.
Therein lies the problem — the industry scares most of its potential customers into a passive panic mode before they even attempt to get fit and healthy.
Of course, the right attitude and a positive mindset are required to reach your health and fitness goals — however, it’s equally important to be flexible and listen to your body and mind.
The key is understanding that your health is what you make of it. Therefore, you need to look back in history and look at nature.
Why history?
You used to be fit and healthy at some point. It would help if you thought about how that changed and why.
Why nature?
The answer to finding ideal health and fitness lies in nature, and what we are naturally supposed to do with our bodies.
No Pain, No Gain, or are we insane?
“No pain, no gain,” is one of the most misleading slogans ever made up.
Health and fitness companies and their marketing teams put a lot of “pain” into misleading their customers so that they can “gain” money from you.
I see fitness enthusiasts pushing themselves far too hard, without realizing they’re hurting their hearts, mind, and body, not burning fat, and not becoming healthier.
Overweight folks are running or biking too hard wherever you look.
Superfit-looking guys and girls are pumping iron as if they are about to enter a bodybuilding contest tomorrow — they think they are on top of the world.
Yet, they have no idea what they are doing to their hearts, joints, and muscles.
Side note: If someone looks fit and healthy, it doesn’t mean they are on the inside.
What’s the driver behind this mentality?
The majority of the health and fitness industry doesn’t want you to be healthy and fit. If all the stuff these companies promote would work then everyone would end up being healthy and fit.
The market would shrink — that wouldn’t be good for business!
Unfortunately, most people are followers, not leaders, and we have a herd mentality, that goes like this:
• If Arnold is pumping iron and is so successful, it must be good for me
• The guys in the gym are guzzling those protein shakes, so I should too if I want to get strong
• My neighbor is slim and fit, and runs every morning for an hour or more, so I must too
• The spin class instructor is so fit, then I have to spin like crazy too if I want to look like her
• My personal trainer tells me working out six days a week, with only one day’s rest, is the best
I could write a ten-page list of all these wrongs, and trust me — it’s all wrong.
The massive disconnect between health and fitness marketing and what really works
Let’s think about a well-known phenomenon:
January 2 is known to be the biggest day for gym membership sign-ups, worldwide.
Another known fact is that only one month later, half of those newly recruited gym members never show up again.
It’s not because those people are lazy louts, nope, it’s pretty much all designed to work that way.
Sell to as many as we can — we know they’ll soon give up anyway!
Keeping fitness simple and why it’s more effective
Living a healthy lifestyle and staying fit is far more straightforward than most people think.
Your workouts don’t have to be daily or grueling.
Cooking and eating real natural food is not difficult. You have to make more effort as it’s best to cook your meals at home, instead eating out or getting takeaways.
Restaurant food always has added sugar, and they cook your meals in toxic seed oils! You must be aware and mindful of that.
Home cooking, once you get used to it, is fun, it becomes a hobby and a lifestyle in itself. Try it, you’ll soon enjoy it.
Keeping it simple both in the exercise and food department is the key to success!
It does take discipline, dedication, commitment, and accountability.
But that’s not much to ask if you want to change your life from average to amazing! Think about that.
This only means you have to get out of bed early and make a promise to yourself to follow through. Just do it!
Make a plan and easy-to-keep habits
Wake up between 6 am to 7 am or at sunrise. Why you might be thinking?
We are supposed to wake up at sunrise and sleep, soon after sunset, following our natural circadian rhythm and the sun.
Hydrate and kick-start your body into gear
After you take care of the biological necessities, hydrate with two or three glasses of water with freshly-squeezed lemon juice.
Lemons are yellow because they are little bundles of healthy gold, loaded with vitamin C and antioxidants.
Lemon water helps to get your system and bowels moving.
Enjoy coffee or tea and some fat
Then, have a couple of cups of organic coffee with a good amount of whipping cream. Whipping cream has 25% saturated animal fat, which gives your coffee a silky-smooth taste and your body boost of healthy fat.
Fat isn’t your enemy — fat is your friend!
If you want to lose or manage/maintain weight, you must eat fat and protein.
I’ve been living the keto-carnivore lifestyle for over 8 years now, I never looked back, and never had a ‘cheat day” — I feel amazing!
Fat is your friend for energy and weight loss!
Let’s talk about walking
Walking is the most underrated exercise, ever. It’s my silent weapon for ideal heart health and weight loss/maintenance.
First thing in the morning — go for a fast-paced walk for around 2 to 3 miles.
Walking elevates your heart rate within your aerobic fat-burning zone, without pushing you into the anaerobic nonfat-burning zone (anaerobic) which I call the stress zone.
This type of morning walk is the ideal way to wake up your body and mind and set the tone for the day.
Walking is the best cardio routine you can do every day, any day!
You burn fat, strengthen your heart, and strengthen all muscles, joints, and bones. Walking also helps calm your mind and focus on your day ahead.
The best part? It’s not hard to do, and it’s fun.
Work hard, but move all-day
When at work, try to spend no more than one hour sitting at your desk.
After each hour, stand up and walk around. Or, hit the stairs (there are usually stairs in offices or at home). Alternatively, do 30 to 50 squats and a mini stretch next to your desk, and go back to work.
I call these “mini or micro-workouts,” — I categorize them as a great daily movement routine.
Moving frequently throughout the day is essential to staying fit, alert, and agile. Staying put at your desk for hours on end is counterproductive as your brain tires, you lose concentration, and your joints and muscles stiffen.
Additionally, instead of upregulating your caloric burn, you’re keeping it to a minimum, which doesn’t help fat burn.
Work out with strength training only 2 to 3 times a week, no more
There is no need to spend hours at the gym every day or any day. All you need to work out is you and your body because — Your Body Is Your Gym.
Working out every day in any shape or form is bad for your heart, and is overtraining.
This behavior results in the overproduction of our stress hormone, cortisol, which is pumped into our hearts. Excessive cortisol production will, over time, lead to heart disease.
You can do all you need at home, outdoors, or wherever you wish.
Train safely and simply by following my methods:
Strength Training
Bodyweight workouts or calisthenics is the best way to work out — I’ll tell you exactly why:
• You only need 3 to 4 exercises to work out every muscle group
• By using your body weight, you minimize injury risk
• You can complete a full-body weight workout in 5 to 20 minutes
• You can do it anywhere, anytime, efficiently, and effectively
• You save time
• You don’t need an expensive gym membership or equipment
Sprinting
If you are ambitious, you can add 1 to 2 weekly short sprint training sessions.
Sprinting is a fabulous way to burn fat and build lean muscle fast.
Everyone can sprint. It’s a bit tricky to start, so I don’t recommend it in the beginning unless you’re in decent shape already.
The simplest and safest ways to sprint:
1. Stationary Bike Sprints
Sprinting on a Stationary Bike is the simplest and safest way to start sprint training. You are in a controlled environment, you won’t fall off the bike or get hit by traffic.
2. Swim Sprints
If you are a decent swimmer, I highly recommend his option.
By swim sprinting you work every muscle group. Swim sprints are fantastic for your cardiovascular system.
Sprint training is a little more complicated than basic cardio training — you need to pay close attention to your heart rate, the intensity you are performing the sprints and the rest periods.
As you can see, it’s simple:
A lot of walking and general movement, only 2 to 3 strength-training sessions per week, working the whole body and all muscle groups in one, and 1 sprinting session.
That’s all it takes!
Please, do not break your strength training sessions into specialized muscle groups, such as leg day, chest day, and back day.
If you do, you are overstressing your heart too many times per week, wasting a lot of time, and overtraining.
Lastly, but most importantly food
I have to bring your attention to food and your eating habits.
Without the right healthy and clean food, you can pretty much do whatever you want for your fitness routine — you won’t succeed and reach your goals.
I’m sorry, but it’s the truth.
Eat real food: protein, animal fats, eggs, and some select vegetables
After a workout, I’ll hit the kitchen and prepare my first meal of the day, which will either be three eggs with bacon, and avocado, or just 4 to 6 eggs.
Next, I’ll enjoy my beloved last coffee of the day — a rich and creamy double Espresso before I settle back at my desk for another few hours of working on blogs, emails, projects, planning, meetings, and calls.
Cook Organic Food
Around 6:30 pm, I’ll start prepping dinner, which I do for 6 days x 2 meals each week.
I cook myself and eat at home as much as I can, using natural organic products and ingredients. That way, I know I am eating clean and sustainably farmed food.
Sadly, eating out in restaurants is not only bad for your bank account.
The food you are getting in most restaurants is sourced from conventional industrial farms, or rather huge “food processing” companies that use chemicals to grow their “food” and in the process poison you!
Wine & Dine
Dinner will usually be around 7:30 pm, consisting of either beef, pork, chicken, or fish, sautéed in one of my unique sauces, as some sautéed veggies.
I keep the portions on the smaller side, around half to two-thirds of a plate.
In my household, dinner always comes with a glass or two of red wine. Contrary to what some keto-carnivore people say, a couple of glasses of wine a day is acceptable!
One glass contains only 2 grams of carbs, and wine is high in antioxidants, which help clean your bloodstream of free radicals.
More importantly, wine makes you feel warm and happy, and that’s a great way to end the day.
After dinner, the manual clean up. I prefer to hand wash my dishes using natural dish soap, free of chemicals, rather than a dishwasher.
Following that, it’s wind down time, either by reading, watching a movie, sports, talking, or reading.
Rest & Sleep
10:30 pm is bedtime for me. That gives me a good 7 hours of sleep before waking up again at 6 am the following day.
Final Thoughts
Achieving optimal health, fitness, and a balanced and sharp mindset is simple if you follow these natural methods.
Living your life in the gym, cranking out session after session is not the way to go.
Eating whatever food you like, particularly junk food is the worst thing you can do to your body and mind.
Eat clean, work out smart, and stay calm and focused for your best life.
Rob
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The Ultimate Guide to Weight Loss, Fitness, and Health
The Ultimate Guide to Weight Loss, Fitness, and Health. Since I’ve been practicing, writing, and teaching these methods…robshealthcrunch.gumroad.com
The Ultimate Bodyweight Workout Bible
The Ultimate Bodyweight Bible is a 200-page, 23-chapter collection of the absolute best workouts you can perform to…robshealthcrunch.gumroad.com
The Easy Keto-Carnivore Food Guide
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