10 Commandments of Fitness
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Sleep More, Eat Fat, Push Limits
Of these 10 awesome commandments, the most important ones you can implement right now are focusing on sleep, eating fat, and ignoring your limits.
Sleep and Fat
That’s right – 2 of the simplest things you can do right away are getting more sleep and eating more fat. Sleep plays a regulatory role in modulating your hunger, so when your hunger hormones are in good control you’re going to naturally consume fewer calories without any effort at all.
Adequate slow wave or deep sleep also controls the level of stress hormone in your body, which results in more fat burning during activity and less storage of deep belly fat.
Hunger, Not Calories, is the Key
Nutrition science is clear on the issue: fat doesn’t make you fat, sugar does. The simple reason is that sugar stimulates hunger, bingeing, and overeating, while fat suppresses hunger. Healthy fats – the kind in almonds and avocados – not the kind in chips, cookies, and other packaged snacks, will satisfy your appetite quicker and keep you feeling full longer. The net result is that you will consume fewer calories throughout the day. Your hunger will not come on as strongly and when you do eat your “I’m full” signal will kick in quicker. So between fat and sleep you can make a dramatic change in your calorie intake without counting a single calorie or weighing a morsel of food.
Pushing your limits doesn’t have to mean extra reps with more weight, or higher intensity cardio. A better way to push the envelope is with new types of movements.
Low Variety, High Repetition
If you are working out at a gym or with a trainer, you are most likely doing a low variety repetition of routine linear, mid-range movements that were designed to bulk-up a specific bundle of muscle fibers while stabilizing the rest of your body. You sit in a chair and work one muscle while the rest of your body literally shuts down. The result is specifically strengthened tissues next to weak underdeveloped ones, leading to deformity and unhealthy loads, reducing overall strength, agility and mobility.
Activate Your Muscles, Don’t Shut Them Down
That conventional model of fitness training deconstructs human movement into tiny one-dimensional slices. It reduces the broad range of human movement to a narrow type of ‘exercise’ that can be mechanized and marketed. So stop exercising like a machine and start moving like a human.
Use Your Whole Body
You don’t have to accept the limitations other people place on your movement. You were given a whole body so why not use it every day? THE game-changer is new, holistic movement patterns that constantly challenge your body and mind with ever-changing alignments, loads, variations, and adaptations. This type of challenge is, after all, how our bodies evolved into the incredibly finely-tuned wonders of movement that they are.
Don’t Be One Of Those People
Most people shy away from curvilinear, multi-dimensional, movement challenges in the liminal zone at the edge of their capabilities. Don’t be one of those people! The reason is usually fear, of failure or injury.
Micro-Variation and Adaptation
If you learn how to properly and safely push into that zone every day, the constant adaptation and micro-variation required will keep your mind and body in a continuous state of being challenged. This will not only motivate you but it will also keep you young. Imagine the confidence of being able to do a little bit more every tomorrow than you could do yesterday. When you reach that point, chronological age becomes inconsequential.