HOW TO EXERCISE WHILE ON THIS PROGRAM:
A common question I get from people who buy The Metabolism Supercharge program is “What
should I be doing when it comes to exercise?”
The answer is “it depends.”
It depends on a few factors: What state of health and metabolism function/dysfunction you’re
currently in, and what kind of exercise you’re talking about doing.
I address the question of movement and exercise in my book Forever Fat Loss on a more
foundational level, and for the general public (not necessarily those specifically with metabolism
dysfunction).
That foundation STILL APPLIES to you whether or not you are currently suffering from
metabolism dysfunction.
Let me repeat that section:
As explained above, it’s clear that exercise deficiency is likely not a major factor in the obesity
epidemic. Sedentariness has actually decreased, not increased, during the obesity epidemic.
People don’t get fat because they’re not doing enough Crossfit workouts. Having said that,
though, we do know a couple of important things about movement as it relates to health and body
composition: 1) Sitting and being sedentary is extremely damaging to your health. 2) Sitting and
being sedentary for most of the day (like working a desk job) makes it extremely difficult (really
close to impossible) to lose lots of fat.
Thus, one of the foundational steps you should take to improve your health and body composition
is to sit less and move more! Notice I did not say just “work out” or “do more exercise.” The act
of sitting less and standing more is even more important and foundational than worrying about
doing workouts.
The most important thing that needs to be done here isn’t exercise per se, it’s not sitting!
1. Work Standing Up!
During the day, sit as little as possible! Get yourself a standing desk and work standing up, not
sitting.
Now, standing up is not really “exercise,” and it’s not particularly strenuous, but it is extremely
powerful in improving your health and insulin sensitivity, so that nutrients are more likely to be
burned as fuel rather than stored as fat. Sitting does just the opposite—the more you sit, the more
you will damage your health and make your body better at storing nutrients as fat on your body.
In addition, the calories burned off from a week of standing rather than sitting (considered
NEAT—non-exercise activity thermogenesis) may actually total far in excess of what you
would’ve burned from sitting at your desk and doing a few workouts each day. Standing is huge!
You don’t need intense exercise programs to lose lots of fat—you can simply make an effort to
stand for the majority of the day, and if your nutrition is dialed in tightly (with the principles
outlined in this book), you will see tons of fat loss.
“But you don’t understand — my work requires me to sit at a computer desk.”
Most work—even at desk jobs—does not actually require sitting. You should simply get a
standing desk, or convert your existing desk to a standing desk, by placing a stand on top of it for
your computer screen to sit on. In addition to the many health benefits, most people also notice
that they become significantly more productive by working standing up. On my website
(www.ariwhitten.com/recommended-products), you can find my recommendations for standing
desks and simple, cheap devices that you can place on top of a regular desk to turn it into a
standing desk.
2. Go For a Walk Every Day!
Once you have a foundation of not sitting so much and standing while working, if possible, do
some kind of daily exercise, starting with a walk.
In general, my philosophy comes from a place of respect for the intelligence of the human body
and trying to work with that intelligence as much as possible. This should be evident by now in all
my recommendations on nutrition and sleep. My approach to exercise also comes out of that
same basic philosophy.
I believe that if we want to create the optimal exercise blueprint for health, we must first discover,
and then follow, the movement and activity patterns that our species is designed for. We must, in
other words, exercise in harmony with our evolutionary design.
A recent study titled “Achieving Hunter-gatherer Fitness in the 21st Century: Back to the
Future” has set the stage and made it easy for us to do exactly that. The group of scientists who
did this study thoroughly analyzed the activity patterns of hunter-gatherer tribes and hominid
fossil remains in order to establish a model of the ideal activity patterns for us to follow in order
to express ideal health.
I’ll let the scientists themselves elaborate on this idea in their words:
“The systematic displacement from a very physically active lifestyle in our natural outdoor
environment to a sedentary, indoor lifestyle is at the root of many of the ubiquitous chronic
diseases that are endemic in our culture. The intuitive solution is to simulate the indigenous
human activity pattern to the extent that this is possible and practically achievable. Suggestions
for exercise mode, duration, intensity, and frequency are outlined with a focus on realigning our
daily physical activities with the archetype that is encoded within our genome.” 1
1
Achieving Hunter-gatherer Fitness in the 21st Century: Back to the Future. James H. O’Keefe, MD,a
Robert Vogel, MD,b Carl J. Lavie, MD,c Loren Cordain, PhD. The American Journal of Medicine, Vol 123,
No 12, December 2010
So then, what exactly are natural human activity patterns? Based on studying modern day huntergatherer tribes and anthropological evidence, these researchers101 determined the following
principles of natural human activity patterns
(note that the most important and relevant points are in bold):
CHARACTERISTICS OF A HUNTER-GATHERER FITNESS PROGRAM
1. They did large amounts of walking every day. Our ancestors typically walked between 4
to 10 miles daily.
2. After a very hard day of physical activity, they typically followed it by an easier day. They
made sure to include ample time for rest and recuperation after hard work.
3. They moved around on dirt or grass, not asphalt and cement.
4. A few times a week, they did occasional bursts of very high intensity movements like
sprinting, and these bursts were followed by adequate rest and recovery before another
burst of exertion.
5. They lifted, carried, dragged, pushed, chopped, and pulled heavy objects like stones or
blocks of wood, regularly.
6. They did all their exercise outdoors in the natural world.
7. They often did physical activity in a social context in small bands of individuals out
hunting or foraging.
8. With the exception of only the very young and the extremely old, everyone did lots of
physical activity, every day, for their entire lives.
One additional note here is that although it is not stated outright, the obvious implication from
this is that these people spent most of their days standing up, walking, and otherwise moving their
bodies—not sitting at a desk all day!
My recommendations on exercise come out of this basic framework. Let me present to you what
this looks like, depending on how far you want to take this.
Step 1- Before adding in any workouts, go from sitting to standing during the majority of the day.
Step 2- After you’re already standing the majority of the day, if you want to amplify fat loss, start
going for 1-2 walks outside each day (these walks can be from 15 minutes to one hour or more,
depending on preference).
Step 3- Once you are already standing the majority of the day and going for at least one walk
each day, then and only then should you be worried about doing intense workouts. At this point,
you can add in intense workouts several times per week, such as sprinting or moving around
heavy objects (i.e. weight training). Note: I am not a big fan of “cardio” as I find much of the
research around its health benefits to be somewhat questionable (see James O’ Keefe’s TED talk
“Run For Your Life! At a comfortable pace, and not too far.”
https://www.youtube.com/watch?v=Y6U728AZnV0) And the research is very clear that it does
not have a significant impact on fat loss. Thus, I favor a mix of occasional sprinting and
resistance exercise mixed with a foundation of daily standing and walking.
Do not skip the foundation here and be operating in a situation where you are sitting all day and
then occasionally go do a “workout” a few times each week. Work the above steps in the order
presented; don’t get this backwards. Then, once you have moved beyond the foundation, the
ideal combination of movement for the average modern human is standing as much as possible
throughout the day, some daily walking (ideally outdoors in nature, and in the sun), and a bout of
intense exercise between 20 minutes to an hour a few times a week up to daily. Standing most of
the day plus a daily walk or two is certainly enough, though, for those not inclined to intense
workouts.
Now, beyond this foundation, we’re going to refine things a bit more in The Metabolism
Supercharge program to put the calories in-calories out in the optimal range on autopilot.
First, a little digression and clarification about calories...
“But I thought You Said It Wasn’t About Calories?”
In fact, I never did say that calories didn’t matter. Some people misinterpret my words and try to
lump me into the position of people like Gary Taubes who (foolishly) try to debate against the
idea that our body holds to basic laws of thermodynamics—mostly based on misinterpreting
data.
In my books and videos, I spend a lot of time bashing the simple “eat less and exercise more”
advice as useless, ineffective, and even counterproductive. It’s important to recognize however
that I am NOT saying “calories don’t matter” or “calories in-calories out” isn’t true. I made
efforts to clarify this in my books and videos, but it’s worth stating again:
My real issue with “eat less and burn more” is not that I’m saying “calories
in-calories out” isn’t true. It is. The only problem with it is people’s
misinterpretations about the implications of the fact that our bodies hold to
basic thermodynamics. In other words, the real problems are:
1) Failing to understand that we have a bodyfat set-point system build into
our biology that is constantly regulating energy balance, and then trying
to fight against the set-point rather than RESET the set-point. I.e. Trying
to fight against your biology rather than work with it.
2) Failing to understand that overweight people are almost always
ALREADY in a state of cell dysfunction where their cells are starving for
energy, and then telling that the answer to their situation is simply to
starve their cells of energy EVEN MORE. (No, you first need to correct
cellular energy production—that is the foundation for lasting fat loss).
3) Misunderstanding the nature of why people get fat as conscious decisions
to eat more, and then oversimplistically thinking the solution is to
consciously eat less. All that gets you in the long run is a slow metabolism
and metabolic dysfunction.
Nothing I say or do in this program is at odds with calories in-calories out—my system is simply
meant as a tool to DRIVE YOUR BIOLOGY in ways that automatically and non-consciously
cause a gap between calories in and calories out that effortlessly leads to fat loss. Nothing I’m
doing is magically and mystically transcending the laws of thermodynamics.
Our bodies do indeed hold to the laws of thermodynamics and calories in-calories out.
That basic equation for that is, of course, something we’ve all seen many times before:
Calories in + or - Calories out = Change in Bodyweight
More completely, this is stated as:
Calories In + or – Calories Out (which consists of BMR + TEF +
TEA + NEAT) = Change in Bodyweight
BMR = Metabolic rate
TEF = Thermic effect of food (how much calories your body uses up to digest food)
TEA = Thermic effect of activity (calories burned during and after exercise)
NEAT = Non-exercise activity thermogenesis (all the activity you do throughout the day
What my system is designed to is:
1) Spontaneously and non-consciously drive calories in to the appropriate level of biological
need, and ensures that you do not eat beyond your caloric needs. This gives your body the
right amount of fuel WITHOUT resulting in any metabolism slowdown like you would
get with forced calorie restriction.
2) Alter EVERYTHING on the Calories Out side of the equation (BMR, TEF, TEA, and
NEAT).
a. BMR will go up as a result of eating Metabolism Supercharge style
b. TEF will go up as a result of eating higher protein and more whole foods
c. TEA will go up as you incorporate some of the suggestions in this document
around activity patterns
d. NEAT will go up both non-consciously and consciously as you: 1) Increase
cellular energetic abundance to give your brain the signal to increase fidgeting
(this is non-consciously regulated by the brain), and 2) Consciously ccultivate
better NEAT-related habits during your day. Both of these in turn stimulate
enhanced BMR and TEA, which in turn help drive up NEAT even more in a
positive feedback loop.
Rather than using the forcibly “eat less and burn more” approach and getting yourself into a fight
against your own biology in your effort to lose weight, (and not doing anything but suffering
needlessly and ending up with an even slower metabolism and all sorts of hormonal
dysfunction), my system is about driving your biology in such a way that fat loss happens
spontaneously—in harmony with your biology, and without any suffering or metabolism
slowdown.
How To Move Your Body For Optimal Health
and Metabolic Function
RULE #1 – Do NOT do excessive amounts of exercise (especially exhausting
exercise) if you have metabolism dysfunction. It’s not helping you, it’s HURTING
you!
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Most people do not understand this, but exercise a STRESSOR. It is not something that is inherently
health-promoting. It is health promoting ONLY for a body capable of adapting to it. Those adaptations are
what make exercise health-promoting in the long term—things like increased mitochondria (cellular
energy generators), capillaries, more efficient oxygen to delivery to cells, etc.. However, if your
metabolism is already dysfunctional, if your cellular health is poor, and if you already have tons of
stressors on your body, adding lots of intense exercise is just overwhelming the system with MORE stress!
It can’t adequately adapt to the stressor, and instead of exercise being health promoting, it just serves to
put your body under more stress and make it unhealthier.
Doing lots of exhausting or intense exercise is NOT beneficial to metabolism function (or health) unless
you are ALREADY in a state of high energy and optimal metabolic function. Even then, if you do too
much, it can result in negative metabolic/hormonal consequences. Like other things, it must be taken in
moderation. For example, sunlight is great for health, but stay in the sun too long and you’ll get burned.
Water is necessary for health, but drink too much beyond your body’s needs and you can actually get
water intoxication , leading to brain damage and even death. The same thing is true of necessary nutrients
like protein, carbohydrates and fats—we want them in the right amounts. Too little and too much BOTH
cause problems. For exercise, this is particularly true. And especially if you’re already suffering from
metabolic/hormonal issues, it’s VERY easy to overdo it with exercise. If you are currently in a state of
low energy and metabolic dysfunction, lots of exercise (especially long exhaustive workouts) will likely
make you WORSE, not better. And it will sabotage your results on this program.
If you are currently in metabolic dysfunction (which is likely if you bought this program), you should
initially be focused on slow gentle movement (walking, yoga, chi kung, tai chi, etc.) rather than intense
workouts, until you feel energetic and have recovered your energy levels back to optimal or near-optimal
levels.
If you are in severe metabolic dysfunction and have chronic fatigue, doing lots of cardio or exhausting
exercise is HURTING your progress, not helping it. Before you add more stressors to the system
(including exercise), you should be single-mindedly focused on recovering your cellular health through
gentle movement and DE-STRESSING.
RULE # 2 – No Cardio!
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Cardio/endurance exercise (particularly very long and strenuous cardio) promotes hypothyroidism and will
greatly hinder your results on this program. This is not conjecture. There is ample scientific research now
demonstrating that endurance exercise (a.k.a. cardio) PROMOTES hypothyroidism. Needless to say,
trying to rejuvenate your thyroid and metabolic function is not congruent with actively doing things which
lead to the opposite result. If you do lots of cardio, you will sabotage your results on this program, and
likely perpetuate the current metabolic dysfunction you’ve already been dealing with.
Even when you have high levels of energy (i.e. not chronically fatigued), you should still keep cardio to a
minimum. If you are prone to metabolic dysfunction, cardio will tend to push you back in that direction.
RULE # 3 – The foundation is standing, walking, ample slow gentle movement.
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Stand up rather than sit down during the majority of the day. Note: Standing might be difficult at first.
Like anything, you need to TRAIN this. You need to condition your feet and your postural muscles to
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handle standing up if you’re used to sitting all day. At first you might only be able to do 1 hour of standing
each day. Don’t be frustrated. Do an hour and twenty minutes the next week. Then 2 hours the following
week, etc. Within a couple months, you’ll be able to stand all day without any problems.
SLOW GENTLE movement (walking, yoga, tai chi, chi kung) are what you should be focused on until
you recover your energy level and metabolic rate.
In addition, this should REMAIN the foundation of your daily activity even if you are doing intense
workouts.
Importantly, you must realize that this is NOT really a matter of “burning more calories.” It will do that,
but that’s not really the point. The point is that ample daily movement is a requirement of your genes for
expression of NORMAL cellular health. Being sedentary for several hours each day is not in harmony
with your genes, and will literally cause abnormal and dysfunctional cell function—specifically cells will
become less efficient at taking in and utilizing nutrients to produce energy, which I hope you realize, is the
crux of the metabolism. You don’t have to do intense workouts or jog 5 miles, but you do have to stand
(rather than sit) for the majority of the day, go for at least one daily walk, and move around as much as
possible throughout the day with gentle movement.
Always remember that ample daily movement throughout the day—slow, gentle movement (not intense
exercise/workouts)—is critical to your success. This is the foundation whether you are in severe metabolic
dysfunction or perfect metabolic health.
RULE # 4 – Add in High Intensity exercise—but ONLY in proportion to your
degree of metabolic health.
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If you’re very fatigued and have tons of metabolic dysfunction, you need to focus on standing (minimizing
sitting), as much slow gentle movement as possible throughout the day while working (fidgeting, stress
balls, etc), 1-2 daily walks, and/or daily yoga.
Once you have overcome your fatigue and have become decently energetic, it’s time to start incorporating
some high-intensity exercise!
Rather than cardio, focus on high-intensity exercise like weight lifting, or bodyweight resistance exercise,
or high intensity interval training.
Initially (as you first start to become more energetic and get over your chronic fatigue), introduce high
intensity exercise for short workouts of 15-20 minutes 3-4 times per week. Then increase the workouts so
you do one short20-30 minute workout like this every day or almost every day.
My Recommendation for an Optimal Workout Program
People who go through this program and all the above recommendations often still ask me, “so do
you recommend any specific workout programs?”
The answer is yes, I recommend MY program :)
If you’re already doing an exercise program that you’re comfortable with that is a non-cardio
workout program that consists of resistance exercise or high-intensity interval based training,
that’s great. There are many good programs out there for this purpose (lots of terrible ones too,
unfortunately), but if you’re already doing a routine you love and that gets you results, by all
means, continue doing it!
If you’re looking to step up your results and you want a great intense exercise program that meets
the criteria I’ve listed here to complement the Metabolism Supercharge program, I have designed
a program with Natalie Jill—a close friend of mine—that is sold through her website. You can
access that here:
12 Week SuperShred
The product is called the 12 Week SuperShred., and it’s a killer program that I personally designed
of resistance exercise and interval training which will get awesome results and facilitate (rather
than conflict with) the Metabolism Supercharge program.
If you need help designing a customized program due to any special needs you may have, you can
contact me for custom-designed programs. Though this is a considerably more expensive option at
$500.
RULE # 5 – Ramp up your daily NEAT—it can be incredibly powerful for fat loss!
Move CONSTANTLY!
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NEAT is big. It can account for up to 50% of daily calorie expenditure in NEAT-active individuals. 50% of
the daily calories you burn is A LOT. What is NEAT? It’s non-exercise activity thermogenesis, or more
simply, the calories you burn each day through non-exercise activities. NEAT-related habits have now been
identified as one of the MAJOR factors that determine whether someone is obese or lean. Obese people
consistently prove to have very poor NEAT habits. Don’t overlook this. NEAT is a HUGE factor.
NEAT is a major factor in caloric FLUX, which in turn, is a major factor that determines how lean you are,
and how much fat you’ll lose on this program. (Not to mention is a huge factor in your health and lifespan).
An important note about NEAT: NEAT is largely unconsciously regulated in response to ENERGETIC
ABUNDANCE. I.e. Those with a fast metabolism tend to be fidgeting constantly throughout the day, while
those with slow metabolism (low cellular energy production) tend to not move or fidget. The nutrition
program itself will stimulate increased NEAT without any conscious effort on your part. You will
spontaneously start increasing your calorie burn without any need for consciously doing anything.
However, I strongly recommend adding consciously cultivating all the habits I’m recommending here (to
the point that they too become automatic and non-conscious) in order to supercharge your NEAT. These
habits in turn, support fast metabolic rate (enhancing insulin sensitivity, mitochondrial biogenesis, etc),
operating in cycle that supports a faster metabolism, which in turn, supports greater NEAT, and so on.
Being sedentary puts you into the opposite downward cycle or slower metabolisms, which causes your
body to decrease NEAT, which in turn, slows the metabolism, and so on.
If you workout at the gym 3 times week, you might burn something like 300-400 calories per workout.
Figure about 1,000-1,200 calories total for these 3 workouts. Divide by the 7 days of the week, and you get
somewhere between 100-200 calories per day for most people. With strong NEAT habits, you can double
or triple this easily. Moreover, the actual effect on enhancing insulin sensitivity, cellular health, and
hormonal health will be GREATER in someone doing some simple NEAT-enhancing habits throughout the
day. Add in some workouts (the right kind of exercise) occasionally on top of foundation, combine that
with an optimal nutrition plan for boosting metabolic rate and now you’ve got some serious power.
Driving up your daily NEAT through a simple walk, standing up and fidgeting/playing throughout the day
while working can burn huge amounts of calories (much more than most people’s workout programs) and
dramatically accelerate your fat loss results. Use it! It’s extremely powerful. These simple tweaks that
require minimal time and ZERO strain or effort can dramatically improve your metabolic function, your
energy levels, your health, and your body.
Watch this documentary: BBC’s The Truth About Exercise: http://vimeo.com/51836895
This fantastic documentary will drastically change the way you think about exercise and changing
your body. (NEAT is discussed around the 33:00 mark, but you’d be smart to watch the whole thing, even
if you know it all). It clearly shows that you can burn upwards of 500 extra calories per day by changing
your NEAT habits, which is WAY more significant than most exercise routines—and doesn’t require a
DROP of sweat.
Take a look at the following graph to give you an idea of how powerful this can be. Compare walking at an
incredibly slow speed on a treadmill desk to just sitting at your desk like you normally would. Sitting is
basically the same caloric expenditure as normal rest like sleeping—just 5% or so more calories burned
than just basal metabolic rate (the amount of calories your body burns in a state of bed rest—just basic life
functions, like breathing and keeping your heart beating). Now look at say, using a treadmill desk and
walking at a very slow speed while you work all day—it elevates caloric expenditure by 125%-225% over
basal metabolic rate. This is HUGE! Do this completely non-strenuous activity for several hours each day
(which takes no time, and basically ZERO effort) and you have a massively powerful way to transform
your body that takes basically no extra time. Dr. James Levine of the Mayo Clinic wrote a book about
this very subject called Move a Little, Lose a Lot, and many people have transformed their bodies
from these simple NEAT increasing strategies that require basically no time or effort—just a little bit
of conscious habit creation.
A NEAT Little Trick (excuse the pun)
One very helpful little trick for training new NEAT and TEA-related habits is a free tool you can
download on your computer and/or phone: A Mindfulness bell.
Use it to serve as a reminder to do NEAT related fidgeting.
You can set the timer to go off every 15 or 30 minutes, and every time it goes off, do a little stair
stepping, or stand on the wobble board for a bit, or stretch, or play with a stress ball, dance, etc.
E.g. Every 30 minutes when you hear the bell, do 20 butt and quad flexes, in conjunction with ab
squeezes, and grapping the stress ball 20 times. Or do 20 twists on the twister board. 6 side to
side lunges. 20 arm circles. 20 toe taps, etc. These are examples. Find a behavior that is FUN!
Enjoy this...don’t make it work. Dance... have fun with it.
Consciously cultivate better NEAT habits.
The mindfulness bell is an EXTREMELY powerful tool to use to consciously create new
habits/routines. Use it!
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For computers: http://www.mindfulnessdc.org/bell/
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For Android phones: https://play.google.com/store/apps/details?id=com.googlecode.mindbell
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For Iphones: https://itunes.apple.com/us/app/mindfulness-bell/id380816407?mt=8
Poor Movement Habits
Many people come to me and ask why they’re not getting results because in their words, they’re
“doing everything right.” When I ask them about their movement habits, they tell me that:
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They work desk jobs. They sit on their way to work. They sit at work. They sit on the
way home from work. Then they go home and sit at the dinner table. Then they go and
sit on the couch. Then they go lie down in bed. They sit all day long, rarely move their
body, and they usually have some rationalization for why it’s “impossible” for them to
stand up and move while working,
They are doing inconsistent workouts, and no high-intensity workouts.
They rarely go for walks
The only do cardio workouts (jogging, aerobics classes, spin classes, etc).
And then they wonder why they’re not getting results. Well, it’s because your movement habits,
simply put, suck. You’re basically sedentary, and being sedentary with minimal standing up and
walking around is a habit that moves you towards obesity, not leanness. This set of movement
habits is simply not conducive to high daily caloric FLUX, and a low flux will tend to create a fat
body over time.
This isn’t about doing tons of intense exercise and exhausting cardio workouts or jogging 5
miles. It’s about simple stuff that takes up minimal time and requires basically no effort—it’s
just a different set of habits than what you’re used to.
If you have movement habits like what’s listed above, it will severely hold back your results on
this program. Being sedentary and not moving your body throughout the day literally causes
your cells to be unable to operate in a normal healthy way. That’s worth stating again. This isn’t
a matter of doing lots of exercise to “burn tons of calories.” Being sedentary and spending hours
each day without moving your body literally damages your cells’ ability to work
NORMALLY—their ability to take in and produce energy (the crux of the metabolism) will
progressively go down. To put it a different way, if you’re spending hours each day sitting down
without moving your body, your cells will not be able to operate normally. And, if you do that on
this program, you are sabotaging your efforts at metabolism repair!
It’s hard to have a fast metabolism (cells that take in and produce lots of energy) when you
spend hours each day doing something which very directly inhibits their ability to take in
and produce energy.
If you work a desk job, that last sentence may be worth reading again.
The Ideal Movement Habits
1.
Standing rather than sitting the majority of the day. Fidgeting,
dancing, walking, and otherwise moving almost constantly
while working throughout the day. Using a treadmill or bike
desk, playing with little stress balls, using portable stair
steppers, or wobble boards intermittently throughout the day. (I
have multiple options listed on my recommended products page:
www.ariwhitten.com/recommended-products). Note: If you are just completely unable to
stand for some odd reason (you have an arthritic knee, a hip replacement that’s painful
when you stand, whatever), that’s fine. Just buy the bicycle desk (see my recommended
products page) and use that. There’s no excuse. Find a way not to be sedentary and move
your body while you’re working.
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MOVE CONSTANTLY! (Or as close to constantly as possible). As the researcher in the above
documentary says, “There should NEVER be an hour that you’re sitting down. Because your body
idles. The gunk builds up. The blood sugar level rises (i.e. insulin resistance). Blood fats elevate.
(Note: this means that cells aren’t taking in nutrients. If cells aren’t taking in nutrients, that means you
have a slower metabolism). In order to keep the fuels moving through the system (i.e. keep your
metabolism running) you need to be MOVING EVERY HOUR.”
1. Doing ample walking (or other slow gentle movement) each
day. At least one daily walk—ideally in bright sunlight. Or if
you don’t like walking for any reason, a yoga/tai chi/chi
kung/Feldenkrais session or two is great.
2. Once your energy levels are in the normal range (i.e. you’re not
fatigued all the time), add in high intensity workouts 3-4 times
per week.
3. Once your energy levels are in the optimal range, then you can
add in short (20-40 minute) high intensity exercise sessions 5-7
times per week. (You may alternate harder days with easier
days, if you prefer).
Note: Steps 1 and 2 are basic requirements for health (i.e. normal genetic expression and normal
cellular health) for EVERYONE. Steps 3 and 4 are dependent on your ability to do higher
intensity exercise, and your desire for fat loss and optimum vitality.