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This microbook is a summary/original review based on the book: 30 Ways to Reboot Your Body: A Complete User Manual for Getting the Most Out of the Human Body
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Do you think you are healthy? You may not run a marathon a few times a year, but you are probably healthy enough. Most individuals believe they fall into this category. You may not be a dedicated athlete, but you move enough to keep fit. And that may be acceptable to you. But did you know that with a few changes, you can quickly become fit, capable of meeting challenges you never thought possible?
It’s true that you are not as fit as you would like. But that does not mean you should give up.
The first step is to learn what can be improved. Do you eat a lot of processed food, drink lots of alcohol or caffeine, take medication like acetaminophen unnecessarily? These are some of the bad habits that lead you to chronic inflammation and that damage your body.
Consuming these bad foods can wreak havoc in your gut. You may not know this, but your gut is one of the most important systems in your body. It accounts for three-quarters of your immune system. Yet, many ignore it. Your poor diet deforms the digestive system, which leads to hormonal imbalance, to excessive hunger, fatigue, and other problems.
What you eat is not solely responsible for damaging your gut; your stress levels also have a great impact on it. We accept stress as a normal part of our professional lives. But tension is dangerous. Constant stress increases the levels of the hormone cortisol. When we produce cortisol at high levels for extended periods of time, it can damage bones and muscles, and also disrupt hormonal regulation.
Besides, our jobs and relationships are not our only source of stress. Excessive exercise can stress your muscles and joints as well. Many believe one needs to exercise vigorously to be active. But the truth is that people burn a lot more fat if they perform light exercise more often.
But you can keep your intense workouts if it's something that pleases you! But do it occasionally. Light and regular exercises will help you stay fit, and they are much more enjoyable for your body as well.
Wouldn't it be great if you could wake up tomorrow and just be healthier? But we know things do not work that way, suddenly. A realistic plan to reboot your body takes 4 to 12 weeks. So let's start with a solid first step: an assessment of your body. If you've been avoiding a check-up at your doctor, now is the time to make an appointment. From blood tests to examining your family history of illness. You must be meticulous. This check-up will help you identify problem areas or understand what extra precautions you should take. Check for example if diabetes is common in your family or if your thyroid is not running 100%.
The next step is to create a plan. What are your health goals? Do you want to lose a specific amount of weight, either getting fit enough to run a marathon or want to stop eating fast food once and for all?
Set your goal and break it into achievable tasks every day, from eating a certain amount of green vegetables to exercising for at least an hour every day. But what do you do to keep following this plan? It's simple! You need to define metrics. Observe your goals and decide which metrics will help you evaluate your progress. A metric can be the variation of your heart rate, which indicates the rate of reaction of your heart when you start exercising.
Your gut also plays an important role. These weeks are your chance to cleanse the bad things in your body. Eliminate inflammatory foods that contain gluten, caffeine or artificial sugars.
Remember how foods give you energy and seek better nutrition. Carbohydrates and fats are the primary sources of energy in a human diet. We tend to rely on carbohydrates for energy, and as a result, we consume more carbohydrates than we should. This excess causes accumulation of fat in our bodies, and can also generate allergies and other complications. Try switching your energy source from carbohydrates to healthy fats.
So now that you've built a foundation for a healthy body, why stop? You can still get a lot from it.
Learn how to consume delicious things more sustainably and take your body to the next level. After all, food should be appreciated. And eating a restricted diet, while being helpful during the body renewal process, is not a long-term solution to your health.
What you need to work on right now is the introduction of some foods into your diet. In this step, it is important to focus on introducing only foods with the least possible adverse effects and take advantage of them in moderation. For example, a small piece of dark chocolate from time to time is ok.
Control your fixation for wheat and other grains by eating fermented varieties. Quinoa is an excellent choice. Dairy can also be part of your diet, preferably natural or organic. Fermented soy varieties, such as tempeh, are also a good option. Black coffee is an excellent way to start the day, and you can include a glass of organic wine once in a while.
The serving is as important at this stage as the previous one, so keep watching how your body responds to new foods. Everyone’s intestine is different and sensitive to different things. What works for others may not work for you.
At this stage, you will also be ready to begin expanding your exercise routine. You will want to increase your strength and lung capacity. And you can do this by combining slow training with high-intensity training intervals.
At this stage it is important to keep your activity levels high, moving during a good part of your day. For example, mount a pull-up bar in your house and do five pull-ups while waiting for the food in the microwave! And avoid extended periods of sitting. Try using table while standing- you will be surprised and feel good after a few hours away from a chair.
You can also improve your social life by exercising with your co-workers or by signing up for race groups. This social factor is a great way to meet new people and prevent exercise routines from becoming annoying.
The next step will help you lead a healthy life instinctively.
If you've come this far, your body probably already should have an excellent performance. You are now ready for the next step which is vitalization.
Start by incorporating new tricks into your training routine. When you do daily exercises and jolts out a few times a week, you get tired and fatigued. But expert training can fix this. For example, you can try hypoxia, the exercise in which you deprive yourself of oxygen for some brief periods. You can do this by swimming 25 meters without breathing - this can help you stay invigorated and help your body fight the mechanisms of aging.
You can also test new strategies to develop stamina. In the past, going beyond the limits of your body was not recommended; but now you've reached your peak of exercise, and you're ready to go further. Exercise at least once a month, and at most once a week. Make sure that you allow your body to recover. You will not get stronger unless your body can restore itself regularly.
And that is why you need to change your lifestyle as well. For example, ensuring that your sleep is a priority. A healthy sleep rhythm is essential for maintaining health and a good physical condition. Also, sleep is the time when your body and brain recover and repair.
Do not compromise on eight hours of sleep at least; usually, people who sleep less than eight hours have health problems.
One trick to getting a better sleep is to be aware of electronic pollution. Because your cells' ability to absorb nutrients depends on voltage, it is critical that you stay out of areas that have too many electrical currents. You can do this by turning off all your digital devices.
You need to remember one final thing at this stage: if you feel you're cheating when you eat a piece of cake, for example, it's okay to do this a few times.
You should not feel guilty for cheating occasionally or eating something that is not healthy. In fact, eating foods high in calories can even improve your weight-loss ability, since body hormones may have better responses to an unusual stimulus.
We are conditioned to spend a lot of time sitting, without complaining. It's time to break this habit and learn to enjoy the outdoors! Going out is a great motivation to move. Look for the nearest park in your home. Take time out in your weekly routine to reconnect with your body and the local environment.
12min tip: Did you like reading this microbook? We thought you might also like 'The 4-hour body'.
Ben Greenfield is a coach, former bodybuilder, triathlete, professional Spartan athlete, anti-aging consultant, speaker and author of the New York Times Bestseller "Beyond Training: Mastering Endurance, Health, and Life." In 2008, Ben was elected as NSCA's Pers... (Read more)
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