Are you ready to get primal? I thought so. Primal movement is fun, sexy and perfect for our hunter-gatherer bodies. We were designed for movements like pushing, pulling, jumping and climbing.
We all know the best way to reduce body fat is to eat a Paleo diet, but to truly thrive and live a long, healthy life, we need to add primal movement.
Here is a 4-step plan to incorporate primal movements into your daily routine. This is a long-term fitness plan, so take it slow and steady. The key to success is to create good habits, one at a time.
Step #1: Walk
Walking improves every system of your body, including your cardiovascular, circulatory, and endocrine systems. But the best part about daily walking is how good it makes you feel. I look forward to my daily walk because it relaxes me. Walking is one of the best antidotes for stress that I have found. Less stress = a longer, happier life.
If possible, walk barefoot through the grass or along a beach. Turn your walk into an adventure and a chance to think. A daily walk is one of the best habits you can create for yourself.
Step #2: Use Your Strength in a Primal Way
Have you ever lifted a heavy rock, pulled something with roots from the ground, climbed a tree or jumped over a puddle? You were using your strength in a primal way. Primal movements engage multiple muscles at once.
One of the best ways to use your strength in a primal way is doing bodyweight exercises. You don't need any equipment to push, pull, squat, and jump. There's no limit to what you can do with bodyweight exercises.
Kettlebell swings are also a primal movement. A swing is like throwing a heavy rock forward from a squat. This is a powerful movement that works a lot of muscles simultaneously.
Focus on movements that use your whole body rather than isolating individual muscles. Whole body movements naturally work your core and create a balanced physique.
Step #3 Play
Playtime is anything you want it to be as long as you enjoy doing
it and your body is in motion. This is your chance to HAVE FUN. Play soccer, go to yoga, take a swim, or do anything that gets you moving and smiling. Playtime reduces stress and makes you feel good. Playtime is not just for kids!
Step #4 Sprint
Remember sprinting? A sprint is short and intense. Sprinting can be intimidating, which is why most people don't do it. The upside is you won't be running from a predator. You also don't have to do a lot of it to get results. Start with one short sprint during one of your daily walks. Wait a few days and then do 2 sprints during your walk.
Sprinting can be done during other kinds of exercise too. Biking and swimming are both good for short "all out" sprints. The most important thing is to find a way to incorporate sprinting into your routine once or twice a week.
Primal movement feels good because it's how we were meant to move. Once you're in the primal groove, you'll want to incorporate more natural movement into your routine.
Combined with a Paleo diet and plenty of rest, Primal movement will give you a healthy, sexy, lean body.
"Exercise less, not more, but with greater playfulness and
Arthur De Vany, Ph.D.
Author of The New Evolution Diet
A beautiful view from the Hudson River, NYC
Ready to go Paleo and get lean? My new eBook 7 Steps To Paleo: The Ultimate Beginner's Guide to the Paleo Diet is now available on Kindle. Get your copy here.