The overall strategy of a Wellness Blueprint Fitness Protocol is to help you build or maintain lean muscle mass, reduce your body fat, increase your energy, improve your strength, agility and power-to-weight ratio, reduce your risk of getting injured, improve insulin sensitivity, boost immune function and increase organ reserve. You have to move frequently at a slow pace. You have to lift heavy things. You have to sprint every once in a while. These behaviours are absolutely essential for your health and wellbeing.

Below are some suggested “Lift Heavy Things” workouts.

Begin each workout listed in this blog with a five-minute warm-up of low intensity cardiovascular exercise (walking, jogging, stationary cycling or other cardio machine at 55-75% of maximum heart rate) followed by light stretching. Conclude each workout with a five minute cool down identical to the warm-up. Be certain that you have medical clearance before attempting any strenuous workout

Pullups (back, lats, pecs, biceps): Grasp bar (or tree branch) at shoulder width with overhanded grip. Raise chin above branch (or bar) and return to slightly past 90-degree elbows (advanced exercisers may want to extend arms fully). You can alternate sets with an underhand grip; this is technically called a chin-up. It’s also an excellent exercise with a slightly different muscle load. Chin-ups are considered to be a little easier so choose this option if you struggle with this exercise.

Read more: http://www.marksdailyapple.com/the-book/references/lift-heavy-things-workout-suggestions/#ixzz3sTZSkuxk

Image source: http://www.mensfitness.com/training/pro-tips/rookie-mistakes-pullup