Paleo Workouts For Dummies E-Book

Kellyann Petrucci

• Herausgeber: John Wiley & Sons
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2013

Seitenzahl: 399

Beschreibung

Paleo workouts that are heavy on results--and low on equipment investment Paleo Workouts For Dummies offers a program of back-to-the-Stone-Age exercises with specially designed workouts that burn fat, fight disease, and increase energy. The paleo workouts found in this step-by-step guide, promote sound activities with a strong emphasis on practicing and mastering fundamental/primitive human movements such as squats, hinges, pushes/pulls, sprints, crawls, and more. Paleo Workouts For Dummies caters to the anti-gym crowd who want a convenient program that can be used anywhere, anytime. In addition, vital details on healthy Paleolithic foods that maximize energy levels for the intense workout routines are covered. * Companion workout videos can be accessed, for free, at Dummies.com * The video content aids you in mastering paleo moves and techniques covered in the book * Offers a complete cardiovascular and strength workout By focusing on the primal movements that humans evolved to perform, Paleo Workouts For Dummies is for anyone following a paleo diet routine as well as those curious about how to maximize their paleo workouts.

Leseprobe

Paleo Workouts For Dummies®

Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com

Copyright © 2014 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

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Library of Congress Control Number: 2013949062

ISBN 978-1-118-65791-1 (pbk); ISBN 978-1-118-75593-8 (ebk); ISBN 978-1-118-75595-2 (ebk); ISBN 978-1-118-75607-2 (ebk)

Manufactured in the United States of America

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Paleo Workouts For Dummies®

Visit www.dummies.com/cheatsheet/paleoworkouts to view this book's cheat sheet.

Introduction

Don’t expect to find anything new and exciting in this book because whenever someone comes along with a “new and exciting” exercise program, it’s generally all wrong. When it comes to fitness, a new way of doing something is rarely a better way of doing something. It’s almost invariably the exchange of one nuisance for another.

Everything people need to know about fitness is already known. And everything people need to do, they can already do. Getting lean, fit, healthy, and strong aren’t functions of addition but rather subtraction. It’s a matter of scaling back — separating the gold from the garbage — and focusing on the vital few efforts that are proven to get you the best results.

Paleo Workouts For Dummies is about scaling back and reducing exercise to its lowest, most profitable efforts. In other words, it’s about exercising like a cave man: no fancy equipment required — just big, beautiful movements.

About This Book

A big part of Paleo Workouts For Dummies is dedicated to movement. Movement needs to be taken seriously. Movement is life after all; the old and dying are always stiff and hard, whereas the young and healthy are soft and supple. Age is but a number, friends. You are only as old as how well you move.

In this book, we help you move better by providing step-by-step tutorials on how to move more athletically, naturally. We provide the tips and tricks you need to move and exercise with near faultless form so you stay free from injury and get the most out of the exercise programs in Part III.

This book is also about helping you exercise more deliberately, or with a purpose. We provide specific, primal exercise programs designed to transform your body. When we say primal, we mean that all the exercise programs are centered on the fundamental human movements — pushing, pulling, hinging, squatting, and carrying — the movements that burn the most calories and build the most muscle.

Just as the Paleo diet is about eating like our ancestors (which we talk about in Part IV of this book), Paleo fitness is about moving like them. This means heavy lifting, sprinting, brisk walking, and a few other movements that the conveniences of modern day have made largely irrelevant.

This book is a stark movement in the opposite direction of the masses. It’s unconventional, it’s contrarian, and it’s effective. And we say without any reservations whatsoever that if you truly want to blast fat, boost muscle, and build resilience, well, this book may be one of the most important books you ever read.

Foolish Assumptions

We assume only one thing about you, and that is that you want to improve your general condition or perhaps one condition specifically. We make that general assumption based on the following ideas about you, dear reader:

You want to be healthier, leaner, stronger, or more productive. Or perhaps you want to be all these things.

You want to lose weight, increase lean muscle mass, and improve athletic performance.

You don’t know much about Paleo fitness.

You’ve tried exercise programs in the past and haven’t been satisfied with the results or have been frustrated with the process.

You have your doctor’s approval to do the exercise programs in this book.

Note: We recommend that you get your doctor’s approval before beginning any exercise program, whether you’re a novice or a veteran to fitness.

Icons Used in This Book

Throughout this book, and in true For Dummies fashion, you’ll see a number of icons in the margins — all of them designed to help you better understand and get the most out of your Paleo fitness journey. Here are the icons and what each one means.

This icon highlights info that will help you better understand a concept or help you put a concept into action.

This icon points out any information we deem important to remember as you adapt to Paleo living.

We don’t post warnings often, but when we do, pay attention, because they’re important. Don’t skip over these icons, less you want to fall into a potentially harmful mistake!

This icon flags the nitty-gritty and often scientific details about certain concepts. This information is optional but certainly recommended!

Beyond the Book

We think this book is a great resource for getting healthy, lean, and strong. But there’s way more to this book than just what you can find in the text. We provide a bunch of additional information on Dummies.com:

You can download the book's Cheat Sheet at www.dummies.com/cheatsheet/paleoworkouts. It's a handy resource to keep on your computer, tablet, or smartphone.

Coauthor Pat Flynn demonstrates dozens of exercises that are featured in the book. You can see the videos and explore more aspects of the Paleo lifestyle at www.dummies.com/go/paleo.

You can read interesting companion articles that supplement the book's content at www.dummies.com/extras/paleoworkouts. We've even written an extra top-ten list.

Where to Go from Here

In short, read Part I to understand what Paleo fitness is all about. Then go to Parts II and III to begin exercising. Part IV gets you started on Paleo nutrition. Jump around as you see fit, or read the book from front to back. It’s up to you.

We ask you to proceed only with an open mind. Much of what you’re about to read is in stark opposition to conventional wisdom. And because of that, some of the practices in this book remain controversial. But remember this statement from Mark Twain: “Whenever you find yourself on the side of the majority, it’s time to pause and reflect.”

Also, conventional wisdom has failed quite miserably, hasn’t it? The United States and much of the Western world are dealing with perhaps the worst health crisis the world has ever known. People are fatter and unhealthier than ever. The prevalence of diabetes, cancer, and heart disease is alarming. Yet no one’s waking up. The junk people eat and their sedentary lifestyle have created a population that’s more sick than healthy. This is not how it’s supposed to be. Humans are meant to be both vibrant and resilient. We’re meant to move. Now get moving!

Part I

Getting Started with Paleo Fitness

Visit www.dummies.com for more great Dummies content online.

In this part . . .

Discover why paring down an exercise program to its most essential parts will garner you greater fitness success than following mainstream programs that believe in a “more is better” policy.

Find out why the kettlebell may just be the most perfect tool when it comes to the Paleo fitness style of training.

Recognize how seemingly simple things, such as breathing, daily movement, and fasting, can have profound and lasting effects on your fitness, health, and overall wellness.

Understand why the Paleo diet — a diet in which you cut out grains, refined sugars, dairy, and legumes, among other things — is a perfect complement to the Paleo fitness lifestyle and how combining the two can catapult your results.

Master the three primal movements that everyone should be able to perform and find out why these exercises are imperative to your health.

Chapter 1

Paleo Fitness: The (Ab)Original Blueprint for Physical Excellence

In This Chapter

Changing your mindset to Paleo fitness

Comparing Paleo fitness to conventional programs

Following the cave man’s way of health and fitness