Once again, I was lectured today by a reader who thinks he knows his stuff about health and fitness when in fact, he’s completely off-base and knows nothing!
My dear gym fanatic advised me this:
“A walk doesn’t boost your cardiovascular system unless you’re incredibly unfit.”
His following comment on my viral story:
Here Is My Secret To Why I Don’t Have To Work Out Much To Maintain a Lean and Fit Body
It only had over 17.000 reads, with many “thank you’s” by my readers.
“Efficiency hacks to keep up appearances, I get it.”
Thankfully at the time, I was sitting on the floor in a beautiful wooden floating house enjoying my seafood lunch. His comment made me raise my eyebrows in surprise, then burst out with laughter, forcing me to roll back on the floor.
I created and follow my movement methods because they work wonders — not for appearances, but because they make you fitter and healthier than anyone else.
Here’s why:
1 — Fast-paced walking is one of the most effective and efficient cardio exercises — sadly, the self-absorbed gym-obsessed don’t get it.
The benefits of walking:
→ When I walk, I don’t stroll — I walk super fast most of the time. I get my 15000 steps daily with two 45 to 60 minutes walks in the mornings and evenings, plus 1 shorter one after my first meal of the day, lunch.
→ Walking is excellent for your heart health, as it keeps your heart rate at a steady aerobic level that doesn’t release cortisol (stress hormone) into your bloodstream.
→ Walking fast is wonderful for cardiovascular health because, again, you’re putting your system under strain for a longer time but keeping it moderate.
That builds solid, long-lasting cardiovascular health.
→ Walking further builds bone density and is easy on your joints while strengthening them. It also builds lean, powerful legs.
→ Walking is excellent for your mind and positivity. It activates the creative side of your brain, allowing you to solve problems, develop new ideas, and be more productive.
→ Walking in nature boosts your optimism and is meditative too.
Sorry, but what more do you want or not understand about walking?
Walking is the best cardio and mind-boosting exercise. Period!
2 — Sprinting twice a week up steep steps, a hill, or in a pool
You want hard stuff? My friends, here you have it. Sprinting is killer hard but also super rewarding and done in 15 minutes.
What’s wrong with that? I save time, blast my fast-twitch muscles and fat for 12 hours, and achieve this quickly.
Efficiency wins, my friends!
I have no time or desire to spend countless hours, in a sweaty, smelly gym, with the gym rats grunting and groaning.
Let’s not mention the hai and bacteria-filled showers in even the high-end gyms. Disgusting!
No, thank you, Sir!
Here’s how I sprint:
Pool: Sprint 6 to 8 lengths in a 25-meter pool, flat out, with 60-second rest breaks between sprints.
Hill: Choose a steep road, dirt, or grass hill, and measure out 100 meters by taking 100 big steps — now you have your sprint trail mapped out.
Then fly up that hill at maximum speed, push yourself hard, and do not slow down!
Slowly walk back to the starting line and repeat 4 to 8 times.
Steps: Find a long set of steps like you see in my photo, or use your apartment building or hotel stairs.
Sprint the steps flat out by taking two at a time, going for 20 to 30 seconds. Walk down slowly, and once you feel set, go again x 4 to 8!
Try any one or all of my sprinting methods once or twice a week. You’ll soon see how “hard” this stuff is, baby.
Sprinting breaks down the fast-twitch muscle, which rebuild leaner and stronger. That process burns fat throughout the whole recovery time. Win-Win.
That’s not the case with strength training!
3 — Bodyweight strength training 3 times a week
During my walks, I intuitively decide what exercises to do along the way.
My favorite and most effective routine:
- 50 push-ups, flat or incline (feet up)
- 50 Squats
- 60 lunges
- 2–3 minute planks
That’s one set, which takes me about 7 minutes to complete. Then I walk for 10 more minutes, find a spot, and hit the second set, the same with the third set.
After the walk and strength training is done, I’ll stand on my head, relax, meditate for 10 minutes, then stretch.
Then, I spend 10 minutes practicing the free handstand to mix things up and improve my skills. That’s not easy to master!
You want to tell me that’s not hard stuff, buddy? It’s extremely tough, but it’s also fun.
I’m in nature, walking and exercising while mindfully enjoying the beauty surrounding me instead of the crazed gym obsesses, grunting, and groaning while taking pictures and videos of each other.
Please, give me a break! This whole gym craze and posting on social media while you’re at it is only posing. Plus, you’re begging for likes and follows, or maybe a new girlfriend or boyfriend?
I sometimes post videos and photos of myself. However, they serve an entirely different purpose — they are educational and always accompanied by a detailed article explaining what I did to regain optimal health in body, mind, and happiness.
After all, I used to be a metabolic and mental health mess over 7 years ago.
I changed my food, movement methods, and lifestyle — since then, I’ve been golden and could not be happier.
And I don’t go near gyms!
Why would I when I can train here in the pool and the garden?
Final Thoughts
I like everyone out there and harbor no bad feelings, even when something pathetic is said to me.
I ask only one favor from you guys who love the gym:
Please don’t lecture me about my methods because I don’t need the unhealthy gyms in my life to be super healthy and strong.
After all, I’ve got a ton of experience as a former professional athlete and have been a nutritionist, metabolic health coach, and trainer for nearly 8 years.
I healed myself and coached hundreds, if not thousands, back to good health and happiness. As a result, I know what works best — for everyone — and what is health-promoting and not.
No to the gym, yes to nature and nurturing your body and mind.
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…robshealthcrunch.gumroad.com
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…robshealthcrunch.gumroad.com
The Easy Keto-Carnivore Food Guide
My latest, E-Book – The Easy-Keto Carnivore Food Guide – is the only tool you’ll need to get your health into top…robshealthcrunch.gumroad.com
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