The Paleo Solution by Robb Wolf

Author:Robb Wolf
Language: eng
Format: epub
Publisher: Victory Belt Publishing Inc.
Published: 2017-08-26T04:00:00+00:00

Now that I have you whipped into an exercise frenzy, let’s look at the different components of Paleolithic fitness. When you get to the exercise prescriptions, you will notice that there are no machines recommended. You can certainly use machines if you like, but they offer inferior results with regard to balance, hormone response, and, oddly enough, safety. Does your body match the exact dimensions for which the machine is made? If not, your joints and connective tissue must accommodate the mismatch. Similarly, you will notice that the movements I recommend are what exercise scientists call “compound” movements. We use these because they tend to mimic movements seen in sports and life, and they provide a much greater return on investment. If you are familiar with isolation movements and want to work them into your program, that’s fine; just focus on the full-body movements first and then use your isolation movements as finishers.

STRENGTH

Most people associate strength and “big muscles” with bodybuilders, football players, and chemists. Okay, maybe chemists are not at the top of your list when you think about strength. However, if you ask someone what strength is, they will usually relate strength (in the physical realm) to picking something up. From a physics or exercise science perspective, strength is the ability to exert force. Now, you may not have thought about it like this, but simply moving your fanny through the world necessitates a certain amount of strength. Have you ever seen someone who was quite frail who could not stand under his or her own strength? Someone who is that weak is likely to have small muscles, poor blood sugar control, and weak immunity, and, frankly, that person is at a high risk of sudden death. It is very likely that the individual has little to no cardiovascular fitness because he or she simply cannot do anything.

People can debate which features of fitness are most important, but I’m going to put strength and mobility at the top of the list. If you have those two components, you can do just about anything. The nice thing about strength is that it improves very quickly, even in the aged. Although there are different features of strength, which include adaptations by the nervous system as well as changes in the muscle, we are going to focus mainly on strength improvements from a perspective of increasing muscle mass.

BUT I’M A GIRL!

If you are female and afraid of gaining muscle . . . oh, how do I say this tactfully? Muscle, literally, is your friend. In the years I have been coaching men and women, none of the women grew into muscle-bound behemoths. Not one. If you recall the before-and-after photos and testimonials from the beginning of the book, women who work out and have muscle get lean and strong. They lose dress sizes and look great. As I’ve said before, some of this is nutrition, some is lifestyle, and some is working out. And working out means gaining muscle.

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