Never Let Go by Dan John, (33) Secrets to long term fitness, Notes

Post date: Dec 2, 2016 7:04:36 PM

Dan John - On Target Publishing

(33) Secrets to long term fitness

• 1. First Commandment: There is no perfect program. Stop doing what you are doing and try something else. After adaptation, any change will trigger progress. Most people should adopt at the very least four seasonal plans. Changing with the seasons will add years to life and help with body composition goals. The Seasonal Approach to staying in shape:

     1. Autumn - Have a disciplined set and rep routine. Get life back in order.

     2. Winter - Go heavy, go hard, go home.

     3. Spring - Start going outside again and add some fun to the workout.

     4. Summer - Keep the fitness lifestyle as fun and as active as the budget allows.

  2. Second Commandment: Attack fat separate from any other goal. Two to four week periods of commitment followed by sensible eating does more than all the 52 week a year diet failures.

  3. Third Commandment: Floss two times per day. Oral health keeps heart attacks at bay and limiting small infections in the mouth is great for the rest of the system as well. If we can’t set aside two minutes to floss every day, how are we going to accomplish more disciplined goals?

  4. Fourth Commandment: Cultivate the free resources that can keep you in the game for a long time. For example: +Sleep. Sleep is free and does wonders for hormone profiles, recovery and fat burning, +Water as the chief beverage + Walk. Park far away and get in a walk. Take the stairs too. It adds up.

  5. Fifth Commandment: Push-Ups do wonders. The standard push-up does wonders for pushing muscles as well as being an excellent core conditioner. Plop down and do as many pushups as you can in one minute. If unable to do 40, there is no need to lift weights until you can. The soreness felt the next day is a reminder that the simplest exercise of all is still one of the best.

  6. Sixth Commandment: Always choose intensity over volume. When in doubt use fewer sets or fewer reps but go heavier. Go faster, not longer. Sprint. If you are fat, join track and sprint the 400 meters. There’s plenty of fat guys jogging at the park.

  7. Seventh Commandment: When you rest, rest. On rest days, rest. On workout days, workout. You know you are ready to train again when you begin to miss the fun of training and are looking forward to workouts.

  8. Eighth Commandment: Eat more protein. Eat more fiber. Eat a palmful of protein at every meal and a palmful of veggies or beans. Eat breakfast.

  9. Ninth Commandment: Cultivate community. Make training a part of your social world. At the very least, take the dog for a walk. Ideally: invite friends over for a workout and a barbecue afterwards.

  10. Tenth Commandment: Avoid things that hurt. Learn and learn quickly the differences between good soreness and fatigue, and agony and injury. Look to the next decade..the next decades of training. Trust your experience but trust the experience of those who have already done it.