Your benefits in the short time spent are enormous — adding a few strength exercises lift the session to another level. In my book, I’ll take a 15-minute power-burst workout any day over a long, drawn-out, boring, and not-fun gym workout.
That was my lazy Sunday afternoon today — sprinting up crazy steep, deep, long steps on a steep road and then getting down and dirty on the ground to knock out powerful incline push-ups. I LOVED IT!
That may sound like not much fun to you. But let me tell you, once you get into the swing of it — you don’t want to stop.
It feels like a drug — you want more, and you, until you can’t — thankfully, you reach that stage quickly!
Okay, that’s the endorphins talking, but still, if you try this training method, you’ll see what I mean — you’ll want to push yourself further — which in this case, is fantastic.
Here’s why:
You complete 1 sprint session with a few added strength exercises in 15–20 minutes.
What makes that so great?
Simple — unlike the bodybuilding gym fanatics ruining their hearts for hours every day with excessive cortisol release, you only stress your heart for 15 minutes!
And that, dear friends, is a big bloody plus — I won’t give myself heart disease and die of a heart attack, unlike many weight lifters and other extreme athletes do by overtraining.
Extra Bonus: I’ll most likely outlive many of today’s young-gun gym bunnies too!
Think about that for a moment! I’m 53 — I have a rock-solid heart and healthy organs — I don’t have any fat on me — I’m pure lean muscle, skin, and bones.
Message to the skeptics: My blood markers are way better than perfect, as are my cholesterol levels, and I don’t have prostate cancer either — thanks to all that red meat I eat!
Most 20-somethings can’t say that about themselves!
Note: I only sprint like this once a week, not daily. Why? Daily high-intensity sprinting would also slowly kill my heart, especially at age 53. I plan to live past 100, so I won’t do that — nor should you!
Back to my crazy lazy Sunday
I must admit it was a bit of a mad idea, and I don’t really know why I came up with it. I’m guessing I felt a little guilty.
Last night was Saturday, and my partner and I were out on the town checking live music performances in the many wonderful bars and pubs in Siem Reap, Cambodia.
Side note: You must hit Siem Reap as soon as possible. It’s a secret paradise and the best small city I’ve ever lived in!
The coolest pub I’ve found is a lovely little spot called “The Welsh Consulate,” run (obviously) by a very hospitable Welsh man.
The wine flowed easily, with us having a blast of a night. But, as you may imagine, the next morning wasn’t my best hair, face, or head day.
No matter that — you’ve always got to get up, drink lots of water and go for a fast-paced walk, followed by a hot shower.
Then enjoy your coffee or tea and hit the adventure trail! After all, it’s Sunday, and I hate lazing around.
I never plan my workouts — I make it all up as I go along
I knew I was hitting the steps not far from home, so sprinting was on my mind.
But as I felt a little fragile, the thought crossed my mind only to walk up and down 2 or 3 times and then go for our seafood lunch and have a lazy Sunday.
Once I started walking the steps to warm up, the magic happened — as it does every time.
Suddenly, all kinds of ideas sprung to mind, and off I went.
The workout:
- Warm up by walking up and down the complete set of steps 2 times
- 5-minutes of dynamic (movement) stretching to prep my muscles
- Sprint 1: Zig zag one step at a time for 20 seconds
- Sprint 2: Full speed 2 straight step sprint for 20 seconds
- Deep 3-step-up lunges for 30 seconds
- 2-Step Bunny Hops up the steep and deep steps
- 2 Hill Sprints up the road
- Classic push-ups
- Side-leaning push-ups
- Warm-down stretch
Then — calm down, cool down, and laugh your ass off!
On the walk down, we enjoyed the surroundings and the fact that we were at this beautiful spot, alive and happy! We laughed and joked as if we had just left a comedy show.
I call that nature-based non-intentional meditation and positive mind-boosting euphoria — a fantastic moment, followed by a fabulous seafood lunch at 3 pm.
Oh, yes, I forgot to mention — I did all of this in a fasted state without eating for 20 hours.
My performance shows you how powerful the Keto-CarnivorePlus Lifestyle is, the energy I have, and how hard I can push myself without having any food in my system.
Try doing what I did today if you’re a sugar and carbohydrate burner or vegan!
Good luck! It won’t work — you’ll fade like a Lilly in minutes.
Final Thoughts
The less time you spend working out, the better — Cardio being the exception.
My cardio training consists of tons of walking and swimming, which I don’t view as workouts. My walks and swims are my passion and hobby.
Sprint and micro-strength training sessions are the icing on the cake that I don’t eat because I never touch sugar — nor should you, by the way!
Go outside and exercise in nature instead — you can do so many things right outside your doorstep.
With Christmas coming, please don’t stuff yourself with poor carb and sugar-laden foods — it will set you back by weeks. Instead, eat that Turkey, and go for lots of walks!
Rob
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