Ex speech
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The document discusses common misconceptions about exercise and nutrition and presents an alternative view. It argues that conventional wisdom about exercise is often wrong and promotes brief, intense, infrequent full-body strength training as the most effective type of exercise. It also advocates avoiding grains, beans, soy, and dairy and focusing on meat, fish, eggs, nuts and vegetables as the optimal diet aligned with human evolution.
Ex speech
- 1. Proper Exercise & Nutrition Shattering Accepted Norms... Revealing the Truth About Health and Fitness
- 2. Why are we discussing this? Everything is related in life, and many things follow similar paths You can uncover the “truth” about meeting women (and dramatically improve your quality of life ).
- 3. You can also uncover the “truth” about exercise/nutrition, and dramatically improve your quality of living (mentally and physically).
- 4. Most Importantly... Possible to ignore one area and “ truly” succeed in another? Short term: maybe
- 5. Long Term : no Succeeding in one compliments others You will never get “rejected” because you are healthy, energetic, and too well muscled (drugs aside).
- 6. Common Lore Conventional Wisdom is **99% flat out WRONG
- 7. Permeates everything dating/relationships (no kidding?)
- 9. Education
- 11. Stay OBJECTIVE AND RATIONAL
- 12. What is (conventional) Exercise? At core- any sort of random physical activity (far from truth!!!) Physical activity is by definition damaging Mildly now, possibly severly (trauma) or long term (overuse injuries). That's OK, just be aware! And... Right amount of “damage” can be leveraged to allow for POSITIVE and protective adaptive responses
- 13. Wait! Hold on To clairfy before continuing All EXERCISE is physical activity
- 14. BUT, not all physical activity is exercise Dividing up physical activity?...
- 15. The Pyramid...(well, my version) Credit- GreyhoundFitness.com! Proper Exercise Recreational Activity Specific Skill Training
- 16. What is Proper Exercise? Proper Exercise is... Brief
- 17. Intense!
- 18. Infrequent All align with ancestors/evolution Safe !!! (fitness pursuit does not undermine health )- sprints With rational thinking and technology! (out eat, like smoking)
- 19. On Functional Training... Complex Discussion, but know this Many people NOW understand first 3
- 20. The 4th... logic tells me is equally or perhaps significantly MORE important
- 21. It is VERY hard to develop “dysfunctional” or “unfunctional” strength Strength is strength When you combine multiple goals, effectiveness declines (all areas)
- 22. Be Specific!
- 23. Specifics Strength Training!!! Covers all bases Cardio (mechanical work, muscular contraction, any and all!) Makes you hungry! Body Composition Metabolism
- 24. Insulin Sensivity Overflowing Sink
- 25. All health and “fitness” benefits, least risk
- 26. Specifics Continued... Brief Increased Volume equals decreased... Intense At least 1 set to failure (or JUST that) Infrequent MAX 3 times (full body) per week Try 2 or even 1...and less as times goes on (counter-intuitive, but surprise!).
- 27. Fully body or Split? Full Body! Most people do TOO MUCH splitting their routines, do full body, less gym time.
- 28. Better growth hormone response
- 30. Final Details on Exercise Starting Pick a handful of movements
- 31. No break, back to back (enhanced metabolic condition)
- 32. Not too fast (maintain form, eliminate momentum) Equipment Good Machines, Body Weight Exercises, or Free Weights (MAE)
- 33. Exercise Books Body by Science
- 34. Drew Baye's coming book
- 35. Moment Arm Exercise (sooner or later?)
- 36. Search- Nautilus Exercise Bulletins
- 37. Proper Nutrition Compliments Immensely Supports ALL physical endeavors Fat loss
- 38. Muscle gain
- 39. Rehabilitation
- 40. Well being (immune system)
- 41. Daily energy
- 42. etc
- 43. 2 little (big?) problems Corn
- 44. Soy Permeate nearly ALL foods. Difficult to avoid at fitst, completely unnatural to human diet.
- 45. No role at all in “proper” nutrition Can be eaten rarely for XYZ See “King Corn” or read Omnivore's Dilema
- 46. Following Footsteps Few Advancements
- 47. Respect our Ancestors 2.5 million years of evolution (argue?) Lots of meats/fish/fowl/eggs! grass fed/free range
- 48. nuts/seeds
- 49. Veggies
- 50. fruits
- 51. Stay away from... Grains
- 52. Beans
- 53. Weird Substances- “vegetable oil”, HFCS
- 54. Soy
- 55. Dairy (and alcohol) Grass fed milk fat and whey OK for most, sugar and caesin NOT Primal BluePrint- 150 Healthiest Foods
- 56. Protein Conventional Wisdom is tunnel visioned Protein is awesome
- 57. Protein is over rated Other substances, red meat, eggs, selenium, brocolli (h levels), important
- 58. Too much stresses organs, little no benefit, turned to sugar.
- 59. Fat Does fat make us fat? Highest fat diet in the room
- 60. Immediate and extended family is slightly over fat to significantly over fat Fat is important for fat loss! BBS- fatty acids
- 61. Bulk of Calories, NOT Carbohydrate
- 62. Only bad fat is trans... CC Oil
- 63. Carbohydrate No contest, rarest macronutrient for 2.5 million Signals fat storage Spikes insulin- responsible for infinte # diseases and health problems Carbs not evil, just avoid carbohydrate heavy food! Grains, sweets, dairy, HFCS
- 64. Silly Stuff Spot reduction
- 65. “lean” muscle
- 66. “bulky” muscle
- 67. Magic pill to save us from poor diet
- 68. Strength Training not being for women
- 69. Intentionally burning calories Muscle wasting, metabolism slowing, eat to much, too starchy, real cause of obesity!
- 70. Cholesterol... Plays a major role in hormone production
- 71. From food...has little to nothing to do with heart health (right sources)
- 72. Silly to think it “clogs arteries” with it's evil twin brother (sat fat)
- 73. Body makes a TON every day... and can make less when it sees fit
- 74. Dreamy... The Dream Lounge
- 75. Dream Vitality!
- 76. PB