We constantly search and search for secrets and hacks to a better body and overall health. When you search Dr. Google you’re bound to get endless amounts of conflicting information that just makes it even more confusing on where to start!
Here are 5 simple keys that anyone who’s fairly health and has no major orthopedic problems can follow in order to begin moving in the right direction towards the health and body they want:
1. Lift heavy things 2-3 days per week! I know for most people especially older adults may read these words or walk into a gym and think that they can’t or shouldn’t lift heavy weights; instead they opt for machines and cardio equipment. But, Lifting heavy is relative to the person, meaning you don’t have to squat 400lbs or deadlift a buick to lift heavy weights. It can simply be a 40 or 50 pound kettlebell squat for 3 sets of 6-8 reps. You want to make sure you’re hitting compound movements that stimulate multiple joints and muscles at one time. (Squats, Deadlifts, Presses, Pulls, and Lunges)
2. Sprint, peddle, or swim or do some form of intense exercise that gets are heart rates at about 80-85% of our max (On a scale of 1-10; 10 being the hardest (at a 9 or 10)) for 1-7 minute work intervals (Example: 1 minute sprint with 1-3 minute rest for 4-5 rounds) Work-to-Rest: 1:3 ratio
Benefits of Pillar 1 & 2
**Pillars 1 and 2 help the body maintain or increase lean muscle mass along with a nice body shape. Also they both improve bone density and increases our body's natural human growth hormone production (youth and recovery hormone) and insulin sensitivity allowing our body’s to remain lean and metabolically efficient (ability to burn fat).**
3. Sign up for a yoga class or incorporate a mobility protocol 1-2 times per week. This will allow the body to maintain or improve the bodies ability to move freely and easily.
4. Eat foods closest to its natural source 80% of the time (8 out of every 10 meals).
Minimize dairy and white death (table sugar (processed carbohydrates) & white flour.
Increase protein intake before any other macronutrient (carbohydrates & fats)
Drink at least ½ your body weight in ounces of water per day
5. Develop a consistent sleep schedule for optimal sleep quality (Aim to get money time sleep between 10pm and 2am); Total of 6-9 hours of sleep per night.