2

Does anyone use any books as a guideline for workout routines at home? I have been recently doing a workout out of the Metabolic Effect book. I have been doing a circuit (different each time) from their book for 6-7 months, and I really like having the book there to guide as I do the combined movements. Basically it is the same 4 movements repeated 4 times. Good book by the way, almost paleo, but not quite.

I also have Robb Wolf's book, and I have done a repeat circuit (squats, lunges, deadlifts, swings, push presses). I would do 8 reps of each and do that 4 times for about a 20 minute circuit using 15lb dumbells.

Both have really helped me, but I am getting bored and also need to do something different.

Any good circuit books out there that would be Paleo style lifting that you know of?

Background

42 (yikes) female Bad knee Need to lean out 90% pale eating poor sleep

Thanks!

flag

9 Answers

4

If you want to try something different, you might want to consider not exercising.

Let me clarify: it is quite possible to work all the major muscle groups without the (neolithic?) practices of lifting weights and doing bodyweight exercises. MovNat is close to this, but can be quite exuberant for those with joint problems. After a few intense years of traditional bodybuilding and powerlifting, followed by a bit of paleo-esque exercise, I'm going to follow this plan for a while:

  • Carry things in different ways (holding grocery bags, cradling a laundry bag, etc)
  • Lift things off the ground
  • Walk uphill and downhill, and sometimes run or skip or crawl
  • Use pink dumbells for various motions--chopping, cutting, smashing, etc.

The complex-ification of exercise seems similar to the standard American confusion on nutrients and foods. We have to exercise because we don't use our bodies during work. Since I sit at a desk all day, I'll try to spend time doing basic things like above, as well as these basic stretches to counteract seated posture:

  • Hamstring- lean butt and hips back while standing, like a waiter's bow
  • Calves- place foot against wall and lean
  • Psoas- step forward and salute the sun with your back arm
  • Hip adductor- sit Indian style
  • Pec and bicep- lean into door frame with arms bent (pecs) or straight (biceps)
  • Trapezius- Either tilt head to side or carry something heavy
  • Abs- Lay on an exercise ball back down
link|flag
Good call. Life is an exercise if we look for the opportunities. – sean Jan 8 2011 at 22:10
I want to like Body by Science, Primal Blueprint Fitness, etc etc. But what's more simple than walking, carrying, and picking things up? Maybe it's just too basic, and people do better having regimented and varied programs. It feels more wholesome working out like a country hoss than like a kinesiologist. – Kamal at PainDatabase.com♦ Jan 8 2011 at 22:33
I love this because I have been exercising less and less as I get into the maintenance part of my weight loss and I feel so GUILTY. But I am maintaining my weight fine and I don't actually want to lose any more. I am happy with everything. I just want to keep it this way. – sherpamelissa Jan 9 2011 at 0:23
This all sounds great to me, but with my personality type, I could go hiking in the woods with the family, and then still feel the need to exercise. I am very weird like that feeling that if it is not a true planned workout it doesn't count. Is this abnormal? I could also walk around Disney World all day and come back and feel like I didn't do a workout for the day. My mindset needs to get an adjustment! – Deidre Jan 9 2011 at 13:55
Doing day to day stuff is cool. One of the principles of BBS is injury avoidance. Stuff like Cross-Fit and MovNat is pretty risky. Carrying grocery bags around probably isn't, but I'm not sure it's challenging our muscle fibers sufficiently to promote lean muscle growth either. – jbone Jan 13 2011 at 6:13
3

I am using Stronglifts 5x5 - happy with the program. Free e-book can be downloaded from the site with all info.

link|flag
Thanks! I will check it out. – Deidre Jan 9 2011 at 13:55
2

Have you looked at The Primal Blueprint Fitness ebook by Mark Sisson? It's available (for free) on his site and it gives you a fully scalable fitness program (which can be done at home).

link|flag
2

Get Doug McGuff's Body by Science. It's excellent. If you're into efficient workouts, this is the book for you.

link|flag
2

You can't get more portable and "primal" than bodyweight exercises. It's a great way to start at home since it doesn't require any equipment. Here's a decent book to get you started:

You Are Your Own Gym: The Bible of Bodyweight Exercises by Mark Lauren. http://amzn.com/0345528581

link|flag
1

What about P90x...I just finished it and lost almost 40 lbs and did it all at home with no weights.

link|flag
1

I've been following Mark Sisson's "Primal Blueprint Fitness" free ebook for the past 3 months. If you sign up for his newsletter, you'll get a link to do the download. Visit Mark's Daily Apple.

I'm at various levels on the 5 routines, and I'm very pleased with the results. I've done weightlifting, but I felt that I needed something different. I feel that the body weight routines are building strength in ways I haven't done before. I'll put weights in the mix some day for variety, but I love being able to do strength training in a very minimalistic way.

link|flag
Thank you. I have that on my computer too, I just forgot about it since the ME workout was working. It is time for a change. I will check that out. – Deidre Jan 9 2011 at 13:56
1

http://www.simplefit.org/

SimpleFit: You, gravity and a pull up bar is all you need to get yourself in good shape. Great, simple quick program.

I add sprints from Mark Sisson's e-book to this routine.

link|flag
Thank you! I will check it out. – Deidre Jan 9 2011 at 13:53
0

Check out a local crossfit gym, you can find them at crossfit.com

link|flag

Your Answer

Not the answer you're looking for? Browse other questions tagged or ask your own question.