5 cycles of:
10 Russian Lunges (5 each leg)
8 Explosive Clapping Pushups
5 Explosive Pullups
5 Weight Tosses

How-to:
Warmup: 30 second Grok Squat, 10 straight leg swings (each leg, each direction: forward/back/lateral).
In today’s elite athletes, explosive power makes the difference. Running sprints, either as the main event or in a basketball or football game, requires power. A successful shot put is a hip-centric power move. A devastating uppercut only devastates if there’s significant power behind it. But these men and women fusing strength and speed together aren’t doing anything new; the capacity for explosiveness is millions of years old. It’s encoded in all of our DNA. You don’t have to be an elite athlete to focus on both strength and speed.
Today’s WOW is all about explosiveness. You’ll be moving weight (be it bodyweight, or supplementary weight held in your hands or strapped to your back) as […]

Original post by Mark Sisson

<p>The basis of Tabata Training is 4 minutes of intense interval training/circuit training. What you are doing is taking an exercise we'll use sprints as an example here.</p>
<p>Sprint as hard as you can for <strong>20 seconds</strong></p>
<p>Walk for <strong>10 seconds</strong></p>
<p>Repeat 7 more times for a total of <strong>8 sets</strong>.</p>
<p>So what you have is a total of <strong>4 minutes of workout time</strong>.</p>
<p>Tabata Training can be done with a number of different exercises the idea is to use an exercise that gets the whole body involved or at least the major muscle groups.Tabata Training can be done with Barbells, Dumbells, Kettlebells or just Bodyweight exercises. I'll give you some other exercises and routines to try in a minute but first let me give you some background and how Tabatas work.</p>
<p>Tabata Training was developed by Izumi Tabata (imagine that) at the National Institute of Fitness and Sports in Tokyo, Japan. They did a study […]

Original post by WP-AutoBlog Import

The name says it all. Stuffing, when made with the traditional loaf of bread, is a heavy addition to the holiday table that can leave you feeling, well, stuffed. As if the table weren’t already collapsing under the weight of a giant bird and a half-dozen side-dishes, tradition demands that a big dish of what is essentially just a loaf of bread cut up into pieces, be included, too. Well, phooey on tradition. We’re not saying that stuffing shouldn’t be served at all, we’re just saying, why limit yourself to stuffing made with bread?
The attributes that make stuffing so popular – a mild, comforting flavor and rich, indulgent texture – can be achieved with all sorts of different ingredients. Our favorite combination this holiday season is a buttery blend of cauliflower, mushrooms and leeks baked until soft and caramelized and covered with an intensely nutty blend of hazelnuts and fresh […]

Original post by Worker Bee

It’s time for another healthy dose of inspiration from Mark’s Daily Apple readers that took control of their health and turned their lives around. Many thanks to Jason, Marti and Dan for sharing their stories with the community. If you have your own story and pics to share shoot me a line here. Happy Friday, everyone!
Hey there Mark!!!
Well for me it starts around Christmas of 2009. I was topping the scales at 339 lbs, I had been diagnosed with type 2 diabetes a few years earlier and taking several medications to help control it. Despite eating like the dieticians recommended I kept putting on more weight. I stayed sick constantly, never felt like doing anything and was just in generally bad health and I was only 36. I was so disgusted with myself when my mom gave me some money at Christmas to buy some clothes and I couldn’t find […]

Original post by Mark Sisson

All across the country, people are kicking off their shoes and braving streets strewn with broken glass and rusty nails that house tetanospasmin-producing Clostridium tetani, and heaped with endless piles of toxic dog poop. They somehow manage to traverse sidewalks that crumble underfoot at the slightest touch, throwing a person off balance and putting the ankle at severe risk of permanent injury. Podiatrists’ waiting lists grow along with their bank balances with the endless parade of hobbling barefooters nursing crippling foot injuries; they laugh as their coffers fill.
And yet, despite these confirmed dangers and despite the warnings from esteemed experts, the barefoot revolution continues to grow. It’s pretty remarkable. The recent New York Marathon featured more barefooters than ever before, according to organizers, and the Barefoot Runners Society has seen its membership double since 2009. Purely anecdotally, whenever I’m out hiking, I see more and more folks going in Vibrams […]

Original post by Mark Sisson

Clipped from: romanfitnesssystems.com (share this clip)

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Original post by Brad Pilon

It’s been nearly a year since the Primal Blueprint Reader-Created Cookbook Contest began. Hundreds of recipes were submitted by loyal Mark’s Daily Apple readers and the best of the best were published right here on MDA. These recipes have now been bundled into a convenient eBook for all newsletter subscribers. In it you’ll find soup, snack, breakfast, salad and numerous meat (chicken, beef, pork, seafood, organ meats) dishes organized and categorized for easy reading.
If you are already a newsletter subscribe do nothing. Today’s regular Wednesday newsletter will provide access to this free eBook.
If you aren’t a newsletter subscriber yet (what have you been waiting for!) subscribe now and you’ll get this free eBook, the free 92-page Primal Blueprint Fitness eBook and weekly tips, recipes and inspiration from the MDA newsletter.
Get the Free eBook Now by Subscribing to the Mark’s Daily Apple Newsletter

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Screenshots from the Reader-Created Cookbook (click to […]

Original post by Mark Sisson

Just a light and playful topic for your Tuesday morning…. What can I say? Since my posts on human longevity, I’ve had germs on the mind. Aaron Blaisdell’s response to Part 2, however, truly inspired today’s topic:
Excellent post! I wonder how much infection afflicted human populations prior to the adoption of animal domestication. Jared Diamond has discussed how animal domestication led to an increased transfer of viral infections (e.g., colds, flu, small pox, TB, etc.) from farm critter to human. Prior to the domestication of animals such viral transfers were probably rare. Death from viral infection may have been much lower in pre-pastoral times.
So, what kind of infectious landscape did our paleo hunter-gatherer ancestors inhabit? Did their living conditions do more to imperil or spare them? And how did their chances change once they acquired agriculture and animal husbandry? How does it compare to the picture in our modern age?

To […]

Original post by Mark Sisson

Exercise isn’t the only way to Burn Body fat.  
Did you know that by the end of an Eat Stop Eat style fast you are burning close to the highest percentage body fat you can possibly
burn?
It’s True.
By measuring something called Respiratory Quotient we can see that by around the 16-18 hour mark of a fast you are burning almost exclusively body fat as a fuel source.
Think about that for a moment…Just by fasting you can massively increase the proportion of fat you are burning to fuel you metabolism.
In other words You DO NOT have to be sweaty to burn a high percentage of fat.
Just another example of getting results from doing nothing!
BP
Burn a CRAZY Percentage Body Fat with ==> www.EatStopEat.com

Original post by Brad Pilon