“The best activities for your health are pumping and humping.”
“Less is more.”
Ludwig Mies van der Rohe
You can look and feel like Superman or Wonder Woman for less than 100 dollars.
Human beings are visual and sensual creatures. We respond strongly to how other people look and carry themselves. Numerous studies have shown that people who are physically fit and display high levels of vitality get better jobs, get promoted faster, make friends easier, have happier marriages, and have better sex.
Increasing your vitality will enhance your overall health and help improve self confidence. The quickest and best way to boost vitality is to find ways to eat healthy. In other words, cut down on your carbohydrate intake, delete grains from your diet, and eat lots of plants and animals. The second, more fun way to boost vitality is by working out.
The perfect workout regimen: lift heavy things and run really fast.
Getting an incredible body is not complicated. Your muscles have two basic functions: contract and extend. These muscles respond positively to work, which equals force times distance (W = F x d). The end. Lesson over.
If you want to know how good of a workout you are getting, simply evaluate how much force you are exerting and how much ground you are covering. Force is a function of mass and acceleration, so the best way to exert a lot of force is to move a lot of weight as rapidly as possible.
The problem is that most people have a warped sense of hard work. They think that the only way to work hard is to spend a lot of time doing something. The truth is that hard work is determined by intensity, not extensity. How is intensity measured? W = F x d
The Shake Weight is filthy.
There have been a lot of workout programs sold on television over the last 30 years, most of which are based on the aerobics myth. The aerobics myth is the false notion that a person can get in great shape by bouncing around in one place, or holding onto something that shakes or vibrates, for long periods of time. This myth continues to be expelled, repackaged, and resold.
Whether its Richard Simmons, P90X, or Insanity, you cannot get in excellent shape with traditional aerobics alone. It’s only when you find ways to eat healthy and buy the P90X pull-up bar or the Insanity weight set that you start looking better naked. This is why every aerobic workout product sold on television touts the importance of a healthy diet in achieving optimal results. When you see infomercials for aerobics-based exercise programs, ask yourself, “How much weight are the paid actors moving (F) and how much ground are they covering (d)?”
Understand: there are very few tips on healthy living that are worth paying for. The above workout programs will continue to sell because the majority of people believe that value is measured by cost and complexity. A gym or Crossfit membership is not valuable just because it’s expensive. Likewise, a workout program or exercise series is not effective simply because it involves 10 steps and 12 DVDs. Cutting through the clutter of available information is the hardest part of figuring out how to avoid belly fat.
Join Crossfit You.
I used to go to Crossfit Epic in Iowa City and really got a lot out of their workouts. But when I moved to California, the cost of a local Crossfit membership jumped to $200-300 a month. When the bulky blonde behind the Crossfit counter shared this price tag with me, I laughed and drove down the road to Play-It-Again Sports. I bought an Olympic barbell for $50 and four 45lb iron weight plates at 25 cents per pound ($45 total). They threw in two barbell clips for free and I was on my way. Later, I bought a foam mat set for 5 bucks at Walmart, putting the overall cost of my home gym at exactly 100 dollars.
When you’re home gym consists of a barbell and a couple of weight plates, you can workout almost anywhere. I keep my home gym in a 2 foot by 6 foot corner of my garage and roll it out into the middle of my driveway in the morning or evening when I’m ready to exercise. Similarly, you can keep your home gym in your basement, on your deck, under a staircase, or in your backyard. Then, when it’s time to exercise, simply pick up and move your gym into an open space.
Once I had my home gym in hand, I researched the 10 exercises that would produce the most work (W) in the shortest amount of time. Here’s the list I came up with: squat, deadlift, front lunge, clean, snatch, press, push press, weighted push-up, abdominal rollouts, and 4 x 40 meter shuttle sprints. My weekly home regimen involves three workouts, 2 exercises a piece, 3 sets per exercise. Simple.
The great thing about joining Crossfit You is that it eliminates all excuses for missing a workout like “I don’t have time”, “the gym is too far away”, or “a membership costs too much”. Also, these workouts are scalable and can be done by anyone. If you’re a beginner, you can do body-weight squats and body-weight lunges, or body-weight pushups and barbell-only deadlifts. Add weight as you lose fat, gain strength, and perfect your technique. If you’re a hulk, you can buy a more weight plates at 25 cents a pound and keep scaling upwards.
Finally, having a home gym helps you exercise consistently. You can easily turn working out into a habit by using different triggers that are available to you at home. I’ve found that the best triggers are waking up in the morning and finishing a workday in the evening. Once you get used to exercising immediately after one or the other, the entire process will become automatic.