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5. The Program II – Many people that I talk to want to become leaner. The latest information on this comes from a gentleman named Alwyn Cosgrove. (pronounced All – in) He talks of an effect called the “afterburn” where the body’s metabolic rate stays elevated for up to 38 hours after the proper type of workout. You may burn more calories during a pure aerobic workout. With an “afterburn” workout you end up burning more calories in the long run and it increases your body’s metabolism. With aerobic work your body adapts and becomes more efficient so you eventually need to do more aerobic work to burn the same amount of calories.
4. The Program – I suggest a more wholistic form of training. I often hear people talk about doing the “machines”. What you do in life is so much more than an isolated muscle group or working on a machine, where you are padded and stationary. Complex, multiple joint movements are a more effective and efficient way to work with your body. Just ask yourself how you felt the last time you shoveled. One group of people that would be interested in isolation training would be body builders. If you are not in that category then toss the isolation exercises away. (People doing rehab may need do some isolation exercises.) There are many sites and books that address these lifts. Some of my favourite lifts are the squat, lunge, deadlift, clean and press, a variety of pull ups and dips and twsiting exercises. A good place to start would be the “New Rules of Lifting Books”. There you will find Break-In, Fat-Loss (their words), Hypertrophy and Strength programs. Also, check out the Links page on my web site for a variety of sites that can help you to find the program that you want. A method that I have followed the last 2 years with great success is the conjugate method of training where you lift for maximum effort, for repetitions and dynamically every week. I found out about this method from Joe DeFranco and there is a ton of information about it on his site.
3. Warm Up – It is important to be ready to lift, also make sure that it stays as what it was intended to be which is to get you ready to lift. 10-15 minutes MINIMUM that includes some Self Myofascial Release (SMR), full body movement, dynamic stretching and something to activate your central nervous system to get it ready to lift. I would suggest saving the long static stretching sessions for 4-6 hours away from your workout to give your nervous system a break. Some examples of warm ups can be found in the “New Rules of Lifting Books” as well as in the “Ask Joe” section in the Oct 2008 Archive of Joe DeFranco’s site: DeFrancostraining.com