I am not a doctor or certified nutritionist, so you should conduct additional research before deciding to follow my fitness program. I’m sure this program violates all kinds of fitness rules, but it has markedly improved my quality of life, so I’m not really inclined to give it up.
Yes, that photo is typical of what I eat every day. To be clear, though, I usually eat like that once a day, in the evening. On days that I have office work I tend to skip breakfast (in a later article I’ll explain why), and for lunch I typically have a protein-and-buttermilk shake or homemade energy bar. But in the afternoon during my workout, I have a snack, then in the evening I feast. And I’ll even have a snack before bed, if I want. I am also a home brewer, and so I drink a couple of beers a day, and sometimes (rarely) three.
True, they say it’s best to eat your big meal at noon, and eat light in the evening. That doesn’t work for me, but if you want to do it, it might actually be better than my method. I’ll explain another day why I don’t follow that rule.
The point is, it is my opinion that most men can’t (and shouldn’t) do “fitness” the way the main stream has told us for at least two generations now. What I do is easy — I never feel deprived, and never get irresistible cravings, and I have much more energy and am much healthier than I was just two years ago.
I can’t keep a diet; I get hungry and I start thinking about the excellent food we prepare around here. And yet, in my emergency prep consultations, I usually advise my clients to get fit. Naturally, if I’m not fit myself, I won’t have any credibility when I advise them.
Benefits of the World’s Easiest Fitness Program
- It’s easy to stick with because the results are rapid and enjoyable
- It’s easy to stick with because you can eat pretty much all the delicious stuff you’ve always been told to avoid; fat, butter, coconut oil, fried potatoes, and on and on….
- It’s easy to stick with because you have more energy and generally feel better
- Basically, the main advantage of this program is that it’s so easy to live with
So now, here is the World’s Easiest Fitness Program:
- Do Strength Training or High Intensity Interval Training (HIIT) to increase muscle mass, which increases your Basal Metabolic Rate and you burn more energy even while doing nothing
- Eat like a normal, healthy human being, instead of starving yourself to lose fat
- Do make sure you’re eating nutritious food.
I eat all the buttermilk, whole yogurt, eggs, butter, olive oil, pork fat, steaks, fried potatoes, fried chicken, and cream sauces that I want. These help me build muscle.
I do avoid most refined sugars, and I eat maybe 30% less simple carbs than I used to. You don’t have to obsess about it. The occasional batch of chocolate chip cookies, cake, or ice cream won’t hurt. You can still get a dessert occasionally; just don’t do it often.
1. Do Strength training
Gaining muscle mass increases your basal metabolic rate, which is the rate of energy consumption when you’re doing nothing. The total amount of calories burned at the BMR almost always exceeds the amount burned during your daily activity, even when you’re doing an exercise program, so increasing your BMR is far and away the easiest way to burn fat 24/7.
2. Or Do High Intensity Interval Training (HIIT).
HIIT is the difference between long distance running and sprinting, but it applies to many activities. It’s where you do your exercise in short bursts of maximum or near-maximum effort, with intervals of rest. For example, if you’re lifting weights, instead of curling 10 lbs 60 times, you curl 35 lbs as fast as you can for 30 seconds, then rest about 90 seconds. Then repeat 5-8 times, reducing the weight if necessary.
If you’re a runner, you can get the same effect by sprinting 30 seconds, walking 90 seconds, and repeating several times. It is most effective when you put forth your maximum effort, and the results are extraordinary.
Take a look at the following pictures:
To increase my BMR, I would rather have the physique of the sprinter. There are other reasons I’d rather have his physique, too, not the least of which is my wife’s preference. But that’s all I need to say about that.
3. Eat Nutritious Food
Sure, this sounds like a no-brainer, but it is actually difficult to do in our culture. First, there’s so much misinformation about what’s good for you that it’s hard to decide what you should eat. Second, our industrial food complex is steadily destroying the quality of our food supply.
Now, a strength training program can work to some extent even on a typical American fast-food diet, just because the increased muscle mass burns off fat. But bad nutrition will eventually result in chronic conditions. In fact, I think almost all physical ailments are nutrition-based, and the rest are environment-based. But it’s just a theory.
In later articles we’ll look at sources of good nutrition, but for now remember this short list of tips, in order of priority:
- Get most of your nutrition from food. This means the proteins, the fats, the amino acids, the vitamins and minerals should all come from the natural food you eat. Admittedly, that’s hard to do with factory-food, so….
- If you can’t get your nutrition from food, get it from food-based supplements, not synthesized chemicals.
- Eat foods that build muscle, to support your workout.
- Eat foods that satisfy and stick with you. If you eat 500 calories of sugars, you’re going to burn through that, store a bunch of it as fat, and then be hungry again in no time because your body didn’t get enough nutrition. If you eat 500 calories of protein, fat, and complex carbs, you’ll be satisfied and have no problem avoiding snacks.
- Find a natural foods store and eat all those weird grains and organic vegetables you’ve avoided all your life. They’re full of nutrition you don’t get from our highly processed, genetically modified supply.
- Eat good fats like butter, cheese, olive oil, coconut oil, and animal fats — everything they told us is bad for you. Avoid synthesized and processed fats like the plague.
There’s much more to all this, but I’ll need to cover it in greater detail over several articles. None of this is complicated, but it is so counter to what we’ve been taught that it bears some in-depth explanation.
I’m reporting to all of you what I have done and what has worked for me, but now here’s a list of caveats:
- If you’ve been sedentary, you can’t just jump into strength training; you’ll hurt yourself, and then you won’t be able to work out anyway. Believe me; I’ve done it, and it’s really annoying. In a later article we’ll detail how to ramp up to a high-energy strength training program.
- This fitness program won’t work for everyone. Some people have injuries or illnesses that prevent them from taking on this sort of high-energy fitness program.
- My wife does it with me, but it definitely works better for men, who have much higher levels of testosterone. In general, no matter how hard a woman works out, she won’t build muscle like a man, unless she takes testosterone shots.
- You might have a physical condition that prohibits you from changing your diet.
- Do additional research; all I have is my experience and opinion. It wouldn’t hurt to consult a doctor.