I haven’t written much about my mobility training methods lately. Instead, I’ve placed most of my attention and time writing about food and how essential the “proper diet” is to your health, vitality, longevity, and youthfulness.
Without the vital nutrients your body is designed for and needs, no training will do you any good anyway. So please keep that in mind.
What you put in your body is the absolute number 1 priority to achieve perfect metabolic and mental health.
How to achieve that: Opt for Meat, seafood, fish, eggs, animal and plant fats, lots of herbs and spices, and a few select vegetables, yogurt, and berries.
Movement is essential — making your active lifestyle and effective and efficient movement/training a habit the close runner-up to food and drink.
You can eat the best and most nutritious foods in the world, but if you choose the sedentary lifestyle of the active option, this will happen to your body:
• You get rusty and frail with age
• Joints freeze up
• Experience muscle loss
• Neck and back pain emerges
• Develop a weak cardiovascular system
• Your heart health and organ health weaken
My updated weekly unscheduled movement & health plan
• Sprint train once a week — blasting fat and building muscles
• Strength train using your body weight 2 to 3 times per week — for ideal muscle mass
• Walk or swim daily — for excellent cardiovascular, heart health, fat burn, and to stimulate your mind
• Mobility, strength, stretch, and skill train — 10 minutes most days a week — for optimal flexibility, injury prevention, and self-improvement
• Mediate by sitting, lying, or standing on your head once a day
Why do I say unscheduled? That’s because I make a point never to plan a specific workout on any day or time. Instead, I follow my gut and intuition.
Adding a workout regime to your already busy schedule isn’t something you should do, even if your gym trainers push you to.
For them, it’s all about money — they don’t care about your health and long-term well-being.
I do — for me, it’s about giving you the best, most accurate health, food, fitness, and lifestyle advice that works and will help you live a more fulfilled, long life!
My movement happens when I feel like it — I’m always ready to go for it when an idea hits me.
Like a magnet, I’ll see something that inspires and draws me in. Then I’ll jump right on the horse and go for a rodeo.
Here are a few examples:
I’m driving my motorbike and see a huge set of steps leading up a hill to a temple. What do I do? I get excited, pull over, warm up, and then sprint those steps 3 to 6 times.
In only 10 minutes, I’ve completed a super effective muscle-building and fat-burning workout.
While walking along the river bank, I suddenly notice a wooden platform with railings and steps. I stop, hit the deck, and knock out a bodyweight training session.
The steps are handy for dips and the railing for reverse incline push-ups. I rest my feet on top of the fence, with my body facing sharply south, pump out 30 push-ups, and include a few static negative push-downs, which I hold for 5 to 10 seconds.
Swimming pools draw me in like a fish — luckily, I’ve got many gorgeous ones to choose from near me. But you won’t see me doing what most people do in a hotel swimming pool — floating, lounging, and lazing around in the water.
Nope, my excitement boils over, and I jump right into the pool and swim like a dolphin for 15 minutes, completing 6 to 8 swim sprints.
And there you have another incredibly powerful and efficient fat-burning and muscle-blasting workout done.
You notice I frequently mention the words effective — efficient, and active.
Those are your keywords for a successful and easy-going movement and workout routine.
Effective: Short 10 to 20-minute micro-workouts build lean muscle far faster than 1 hour of weight lifting in the gym.
Efficient: By practicing these methods, you save a lot of time.
Active: Always stay active. Not just when you go for your workout, keep the activity-thinking mindset going all day. For example, when I see a small set of stairs, I’ll run rather than walk up.
My Mobility, Strength, Stretching, and Skills Video shows you how I do it:
Final Thoughts
My weekly “unscheduled movement plan” consists of 5 action items I try my best to complete throughout the week. Some weeks I do the lot — on others, I only manage some of it.
That’s just fine too — it does not matter a bit to your overall health as long as you do most of it. Try to go for the 80% rule.
Whatever the case, I’ll never pressure or stress myself to complete the potential weekly action plan.
Your movement should become a natural part of your active lifestyle — then you do things when you can and feel like it.
That’s the most “effective, efficient, fun, and stress-free” approach.
Please keep it simple, and do it right instead. Less butt right is more!
Rob
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The Ultimate Guide to Weight Loss, Fitness, and Health
The Ultimate Guide to Weight Loss, Fitness, and Health. Since I’ve been practicing, writing, and teaching these methods…
The Ultimate Bodyweight Workout Bible
The Ultimate Bodyweight Bible is a 200-page, 23-chapter collection of the absolute best workouts you can perform to…
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