So, you want to get healthier? Stronger? Faster?
Whether it's to defend yourself from a home invasion or just so you can keep up with the grandchildren on the farm, being fit is key to survival in a hostile environment. Simply knowing how to discharge a firearm, when you're unable to climb a simple flight of stairs, is ludicrous.
This article will be about basic physical fitness and nutrition - two subjects often disregarded in modern society.
Why would a political site be interested in fitness and nutrition?
A quick glance of our latest news headlines should give you an idea why you need to prepare yourself for anything. An even briefer look at the physical state of the average man, woman and child in our nations, should tell you we are unhealthy, and unprepared.
Until recently, health, fitness and nutrition were an integral part of any family's plan and we like to think it still is for the sort of people reading our page.
Today I'll be giving you the short version of our family fitness plan, which will take but 20 minutes of each day to perform - a small price to pay for the security of knowing your body is working to its full potential.
In total you'll need to adhere to a few simple rules, and perform 6 basic exercises. If you want to get even better results, you'll need one piece of equipment.
The remaining equipment you probably have right now. Yes. Your body.
By the end of this regimen you'll be ready for proper self defence and higher intensity exercise-the sort of thing we are going to be teaching at our upcoming EKP self protection training seminars at our European headquarters.
Since I'm not much for small talk, let's just get started.
Rules for Eating
What you put into your body is what your body metabolizes (or doesn't).
1. Do not eat anything sweet. That means to not eat anything that tastes sweet. If it tastes sweet, don't eat it. Period. It doesn't matter what form of sugar is making it sweet, don't eat it if it even tastes sweet.
Fruit is not needed. You get plenty of carbohydrates and nutrients from vegetables. And plenty of Vitamin C, especially from fresh, locally grown veggies. If you feel like you just "have to have" it, then have half of an apple, or a small amount. Juicing fruits is tasty, but it will jack your blood sugar levels through the roof. Store bought juices are not as good for you, as a rule.
2. Eat a variety of meat and fish. Chicken and game birds are fantastic, especially the breast meat, which is typically the highest protein per unit weight in the birds. Pork is fine to eat, too, as long as it's cooked well and properly.
Red meat, like from cows, deer, bison, buffalo and the like is also fine. How the cattle were raised determines whether you can eat a lot or should keep it to moderate amounts. Don't eat too much rabbit or small game because too much food too high in protein can screw up your body, too. If you have access to grass-fed beef where the cattle have not been given antibiotics, or free-farmed beef, that's the best, healthiest meat you can get - bar none. We can talk about why in another article, if you'd like.
3. Consume healthy fats and oil. I personally consume 2-3 tablespoons of good coconut oil a day, however I'd recommend premium cold filtered extra virgin olive oil as it has marvelous anti-inflammatory properties the ancient Greeks and Romans swore by. Whale blubber is universally considered to be fantastic to eat, though I've never tried it. I feel sorry for those whales that died. Most are such majestic creatures. That's just a personal thing, though.
4. If it's been processed by man (in factories), it's almost certainly not safe to eat - especially in the United States! TV dinners, everything else in the frozen dinners aisle, flour, etc. No processed dinners. Stay away from fried foods, too. (Bad oils!)
5. If you won't eat it, don't put it on your skin. Skin is your largest organ, and what you put on it goes into your body. That goes for lotions, sunscreens, soaps and shampoos, too.
Obviously there's more...
...but this is only a small article. The whys and wherefores are in scores of decent books where the authors understand this crazy little thing called science, and more importantly, the sciences dealing with the body. (Apparently the body is not something taught in medical schools anymore 😉 .)
There is no way a short article can cover everything. Let's get on to the Exercising!
Rules for Exercising
1. Exercise with a specific purpose. There are exercises that help burn fat and release the right hormone balance for you. There are exercises that, done correctly, quickly grow your ability to generate tension, or get stronger. We'll cover that more below.
2. Don't use weights to get stronger until you know how to move correctly. I know, that sounds strange, but Gray Cook says something like, "First you learn to move, then you move a lot." And it makes sense, and it's workable, and it gets results. The kids playing high school football here in the US use weights. They're like neanderthals that have aged rapidly. Their hands - at 17-18 years of age - are already pointed backwards like the elderly!
The ignorance of human physiology in sports coaches today (at least in the US) is horrific. Frankly, it disgusts me. Anyway, using weights before you're ready (if you're ever really ready) is akin to shooting a canon from a canoe: There's no stable base to shoot from.
3. Use bodyweight exercises to gain strength and explosivity. Sprinting is explosive movement. Jumping high is explosive and "singular". You don't need to work on your endurance until you're very strong. With added ability to tense your muscles (strength) comes added endurance - to a point.
The single most influential and results-getting bodyweight strength book ever written is Convict Conditioning by Paul "Coach" Wade. Just get that book, read it, then start. When you've got a couple months under your belt, then get Convict Conditioning 2 and read that, then add it if you want. It's inexpensive if you buy the Kindle version from Amazon, and very well-worth the price for the hard copy books.
4. You MUST feel better 30 minutes after a Practice than before you began. If you're very sore, you've pushed too hard. Back off a bit next time. If you're just a little bit sore, that's ok. Just make sure to eat as above. You'll heal up quickly. (If you rebound, too, then you'll recover VERY quickly if you're anything like me and everyone else in my family.)
5. If you must use equipment, use a rebounder. Studies indicate that 20-25% more of your gains are kept when you rebound for just 30 seconds between sets!
Rebounding is using a mini-trampoline to bounce a little (health bounce) or higher, where your feet leave the mat. I won't here get into the health benefits of using a rebounder regularly, but the benefits are not small. For instance, it has been tested that one's white blood cell count doubles with just 10 minutes of health bouncing. NASA astronauts use a rebounder to regain bone density lost from being in space. And on and on... Anyway...
These are what will take you up to 20 minutes a day. And make you healthier, stronger and faster. Enjoy.
In the US I have to warn that you have to get medical approval before you engage in any type of physical activity. Just saying, you've been warned if you're in the US. If you're not, Use your own judgement. I'm sure you're still capable of having judgement and knowing your own damn body and what you can and can't do.
0. Know this: Your health mostly depends on your confidence in your ability to handle your environment so that you and yours can survive in it. I know that might seem a bit strange, but if you have any ability in life, I'm sure you recognize the truth that you should be causative over your environment, not the effect of it. All things which try to make you the effect, and take away your ability to be causative, are in actual fact messing with your health and well-being.
Start taking control of your immediate environment. You'll feel better. Change what needs to be changed, like get into better physical condition. Stop being the effect of forces which are in the way of your survival.
Survival of the fittest: the fittest control their environments. They don't adapt to their environments. I hope you understand the difference.
(Incidentally, if you want to learn how to control your environment more effectively, with more confidence and knowledge, keep watching this site for a HUGE announcement about a coming training program in a top secret location... 🙂 )
1. Sprint. Yes, running as fast as you can. Explosive energy, which is explosive and fast enough to cause you to be breathing deeply after a short time (6-30 seconds). Make sure you warm up your body as necessary first, like with walking, then walking a bit faster. But you should not consider that you need to be walking miles each day to get into shape.
Truth is, after you can push yourself hard for 6 sprints in a day, you'll continue to shed fat as long as your diet supports fat loss, as suggested above.
Deep breathing has healed more people of more illness than everything else combined. Your body is heavily reliant upon the air it breathes, and not just the oxygen. Also the nitrogen is needed to keep numerous enzymes active and thriving. (Hence a major reason prolonged "oxygen therapy" weakens and sickens most everybody. DUH! You'd think the doctors would have had to take a course on biochemical engineering, huh? Apparently not.)
This is about SHORT, HIGHLY-INTENSE TRAINING. (Work the acronym out for yourself.) BURSTS of HIGH INTENSITY ENERGY RELEASE = Your body screaming with pleasure!
If you're not in very good condition, that's ok. Work up to it with as high intensity as you can now. Even if that "high intensity" for you is only walking 50 meters a little faster than normal.
HIGH INTENSITY IS RELATIVE TO YOUR HEALTH AND PHYSICAL CONDITION. Remember that. And don't push your body farther than is SAFE for it.
So what you'll do is warm up your body well, and then do one short distance high-intensity "sprint". Whatever that is for you. For me, it's an actual sprint that's not far off from my high school days. When I started, it was a freakin' slow jog for about 25 meters! Once. Then I worked up to 2 slow jogs at 25 meters. Then three. Four. Five. Six. Then I picked up the pace as I determined that my body could handle it.
You have to do what's safe for you. And you'll do it daily, 5-6 days per week.
2. Squats. Do the squats that Coach Wade talks about in Convict Conditioning. If you can't do step 1, then move to step 2. I know my mom couldn't do step 1 when she got here. But she went on and did step 2.
Squats are tied to your lungs and heart. The better you get at doing more and more of the "squats", the stronger your legs will get, the faster you'll run, and the higher you'll jump. Now, if you don't know what the steps, start off with step 1 if you can. If you don't have Convict Conditioning, then learn how to do hindu squats. They're fantastic, but don't worry about doing more than 40-50 in a set if you're more than 40 years old. And there's no reason to do more than 4 sets.
I started with 3 sets of 12 hindu squats (before I found out about Convict Conditioning), one set for each "lap" I walked in our driveway. Over the course of the next few months, I worked up to 7 sets of 35. I found that sets of more than 35 did something strange to my knees, but my kids had no such problems. 🙂 Hm. Go figure.
Just learn to do some good squats. If you want some instruction, let me know. I'll help you out.
3. Pushups. Who hasn't done pushups? Right? Keep on doing them. If you've got Convict conditioning, keep working up to a good one-arm pushup (not a tripod pushup!) with your feet pretty close together (or all the way together, convict syle - I'm not there yet, sorry). Another fantastic book on building your strength with body weight is The Naked Warrior by Pavel. (You should definitely get that book, btw. It's the best of its kind and helps with the tough steps in Convict Conditioning.)
As with all of these, we're talking about progressive strength building. When you get to the point where you're not necessarily getting anything more out of doing more and more, do tougher, more difficult pushups. (Search YouTube for the Progression Steps of Pushups.)
4. Bridging. This is the way to build strength all over your body. It builds your nervous system to help your body get stronger. I strongly recommend getting the book because the writing is SUPER instructive and SO well-done. Here's the progressions of bridging:
5. Pullups. Again, progressions. If you can't do one pullup, Yikes! If you can, then just do pullups until you can knock out three sets of 10 or better. Then follow the steps.
I still strongly recommend starting at step 1, then moving up as you reach the progression standards. It's really the only way to get those strength increases incrementally that you'll need to be able to do the one-arm pullup with each arm.
6. Leg Raises. Seriously, if you want a rock-hard midsection, the kind where people can punch you hard and you laugh at their feeble attempts, then the sissy crunches or situps won't cut it. I don't care how many you can do. I used to do hundreds at a time and I was still a wuss, looking back, anyway.
I have a son playing football (US football) this year. His older brothers can literally kick his stomach hard enough to send him flying backwards (padded landing area, of course) and he will just laugh because it's fun! You must do leg lifts to get a really strong mid-section. (Not to mention the flag, but that's in Convict Conditioning 2 and AWESOME!) Oh, he's only 11 years old, btw. 🙂
(Sorry if I sound like I'm bragging, but I really am proud of him and his brothers and sisters - they really work hard to be in the condition they're in.)
This is What to DO
The routine goes like this: Warm up. Do the main exercise. Walk a bit with some deep breathing (in through the nose, out through the mouth) until you're warmed up, then increase the intensity a bit (either jog or walk faster) stretch the hamstrings, jog or walk faster, then sprint when you're ready.
Monday: Pullups, sprint.
Tuesday: Bridnging, sprint.
Wednesday: Pushups, sprint.
Thursday: Leg Lifts, sprint.
Friday: Squats, sprint.
Saturday: Pushups, sprint.
Sunday: Relax. You've earned it.
If you have a rebounder, rebound - as much as you want, but start with only 5 minutes or less.
If you have kettlebells, just do the kettlebell swings and get ups like Pavel talks about in Kettlebell - Simple & Sinister.
Remember to apply the principles above.
If you have to spend a lot of time warming up, then each day might take you 20 minutes. If you're in the US, you've probably lost your ability to have any kind of judgement whatsoever about your own body and need to get permission from a "medical professional" before you begin. By starting, you agree that you have done so. 🙂
Ah, the good old days when people were allowed to know their own body. WTF has happened? Oh, yes, that's right. We're addressing that stuff on this site. Whew. Good darn thing, eh?
by Doug Donoven, EKP Deputy Director and Military Advisor. US Army 1985-1989.