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

Pushups (lats, pecs, triceps): Assume pushup plank position (arms extended below you, body straight). Lower your chest to the ground and return to plank position, repeating until failure. Advanced exercisers can push body into the air after each rep, clap hands and land back in plank position for next rep.

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

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