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11 sneaky ways to get more exercise fitness anti gym crossfit Paleo Network-min

11 sneaky ways to exercise

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Let’s be honest, we don’t all love exercise. For some of us, the idea of going out for a run, or an early morning boot camp is enough to make us break out into a cold sweat.

But the fact is, movement is good. There’s a huge myth that exercise has to be long, intensive cardio for it to be worthwhile. But that’s just not true. Often it can do more harm than good exercising in this way – not to mention the increased risk of injury. If you don’t enjoy the exercise you’re doing, is it really going to benefit you as much as working out in a way you love? The stress from long intensive cardio, particularly if you hate it, could do you serious harm. Especially if you’re regularly forfeiting an hour of sleep most nights to fit it in.

11 sneaky ways to get more exercise fitness anti gym crossfit Paleo Network-min

If you love running on a treadmill in the gym – good on you – but for those of us who don’t – how about getting your fitness in another way? A way you might actually LOVE?

Here are some alternative ways to get some exercise in – without stepping foot in a gym:

Dance

There aren’t many things more fun than dancing – whether you’re out with friends, taking a dance class, or just dancing in the privacy of your living room.

Yoga

Yoga is so easy to start, whether following online at home, or joining in at a class. Wherever you live, there’s bound to be a class near you.

Walking

Seriously, it doesn’t get any easier than this! Whether it’s walking for a purpose, or just to explore your local area

Playing video games

Seriously! Of course, I mean an active video game, like Wii Fit or Just Dance

Playing with the kids

Pretend you’re the same age – it will keep you young, and they’ll love it!

Martial Arts

Have you ever tried karate or judo? A lot of fun – and a valuable skill too

Garden

Maybe this is the year to sort your garden out, have a proper veggie patch and some light landscaping? I love dial purpose exercise like this – the treadmill doesn’t reward you with home-grown veg, does it?

Clean

Not the most fun, I admit, but cleaning your house is a great workout – and has the side benefit of making everything all sparkly and shiny

Volunteer

Wherever you live, you can guarantee there will be some volunteer schemes nearby. Maybe it’s looking after the Local Park or beach, or at an animal home – give it a try!

Get a dog

Well, you should probably have more reasons than for it’s exercise benefit alone – but what better way to move than with your canine best friend?

Dust your bike down

Cycling is such a low impact, fun way to get out. Put a basket on the front and who needs the car next time you go grocery shopping?

 

5 paleo weight loss tweaks speed up lose weight plateau paleo diet primal

5 paleo tweaks to speed up weight loss

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For the vast majority of people, transitioning to the Paleo diet will often see dramatic improvements in their personal battle with weight loss. However, on some occasions, you may hit a plateau with your weight loss and find yourself struggling to reach your desired weight.

Before I go any further, I must stress that it vitally important not to worry about that number on the scales. If you’re looking and feeling your best, then ignore what the scales are telling you. Chances are, if you’re eating right and training well, you may well have added a little weight in the form of muscle mass.

If, however, you still have that last bit of body fat that you want to lose in order to look, feel, and perform at your optimum level; then you may wish to consider the following ‘tweaks’:

Watch your carb intake

Whilst it is a lot harder to take in excess carbohydrate on the Paleo diet, (largely due to the removal of grains and processed foods) it is still possible – and especially so if you’re not active. You may want to look at bringing your carb intake down to see how this helps you with your weight loss goals. Try cutting back on starchy vegetables like yams, hard squash, parsnips and beets, and replacing them with dark leafy greens like spinach, kale and broccoli. It may be worthwhile limiting your fruit intake as well to one portion per day. If you do eat fruit, berries are a very good choice. Otherwise, snack on hardboiled eggs, jerky, nuts and coconut to see you through between meals.

It’s important to tailor your carbohydrate intake to your activity level. If you’re relatively sedentary, then roughly 50g of carbs per day from vegetables is more than adequate. If you’re training more (and especially if you partake in high intensity exercise like Crossfit), you’ll be looking at probably double that. Time your carb intake as well – straight after a heavy workout to replace glycogen stores, and in the evening to increase melatonin and ensure a healthy sleep.

5 paleo weight loss tweaks speed up lose weight plateau paleo diet primal

Try Intermittent Fasting

Proven to break through even the most stubborn weight loss plateau, I can’t recommend Intermittent Fasting enough for fat loss and general appetite control. Try exercising when fasted, so your body turns straight to the fat stores for energy.

Move more

Sometimes, conventional wisdom does get it right. If you’re not seeing the fat loss results you’re after, it could be a case of not exercising enough. Just make sure it’s the right kind of exercise and you’re not slipping into chronic cardio territory. HIIT Training, sprints and Crossfit are excellent fat busters.

Sleep more

When you’re deprived of sleep, your body releases the stress hormone cortisol, which has been proven to increase fat storage. And, in case you needed any more reason to get a solid 8 hours sleep every night, the biggest spike in growth hormone occurs during sleep – which in turn, burns fat. Try sleeping more, and sleeping better too.

Stress less

As with sleep, if you’re stressed, your body will be releasing cortisol. Try meditating, exercising more, or increasing your sunlight exposure to help you manage your stress levels.

These are just a few ideas to help you break through your fat loss plateau. Do you have any other tips for fellow readers?

19 worst types people gym workout crossfit Paleo Network-min

The 19 worst types of people at the gym

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Personally, I hate going to the gym. I’d much rather actually be outside in nature, in the fresh air, than stuck in a sterile gym, that could be anywhere in the world.

Part of the reason I hate the gym is because of the other gym goers. Some of them are just so annoying. Well, I hate to stereotype, but I bet you’ve encountered one or two of these on your gym visits:

1) The contortionist yogi

There’s always one taking over the mat area with their incredible feats of flexibility defying the laws of gravity

2) The resident

They’re always there. Always! Everyone knows them – and surely, they must actually live there?

19 worst types people gym workout crossfit Paleo Network-min

3) The hoarder

That weight you want to use? Yep, he’s hanging onto it, he might need it later. You can’t have it.

4) The sweat monster

We all sweat, but the sweat monster takes it to a whole new level. And never has a towel. Good luck getting on the machines you want after him

5) The model

Always wearing something different from lululemon with matching trainers and nail varnish

6) The always-skips-leg-day

You know the one, he’s always working on those muscles up top

7) The texter

Always on their phone. Always. Presumably to keep their facebook friends updated about their workout.

8) Mr oh so hairy

And why is it the hairiest always wear the briefest of outfits?

9) The selfie queen

You’re sure you saw her load a few extra weights on, take a photo, then walk off

10) Mr. doesn’t want to be here

But he has to be. So he reads a book on the machines and barely breaks into a sweat.

11) The water fountain junkie

He’s always there. Always.

12) The expert

Whatever you’re doing, you’re doing it wrong – and rest assured they’ll let you know about it.

13) Miss competitive

Just because you’re on the next treadmill does not mean we’re racing.

14) The grunter

He’s a warrior and don’t you know it

15) Mr. farts when he squats

Admit it, you laughed when you heard him

16) Miss Perfectly made up

You’ve seen them, perfectly applied make up and just-out-of-the-saloon-hair. And what’s more bizarre is not a hair out of place, or smudge to be seen after a workout.

17) The ten minute man

He’s just arrived before he’s off again. The ultimate in power workouts

18) The cardio bunny

Exclusively treadmill with a bit of (fast) bike and cross trainer to mix it up a bit

19) Free trial Kyle

Never more than 7 days in any one gym – one the free trial is over, he’s off to a new trial at a new gym