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Paleo Fitness - A Primal Training and Nutrition Program to Get Lean, Strong and Healthy

by Darryl Edwards, Brett Stewart, Jason Warner
The Paleo Solution

by Robb Wolf

Paleo for weight loss, performance and disease prevention. Read my full review here.
Why Zebras Don't Get Ulcers

by Robert M. Sapolsky

The impact of too much stress in our lives - impotence, obesity, heart disease and much more...
The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy

by Mark Sisson

Usually we have to go back to basics to progress, this is a great place to start!
Slow Death by Rubber Duck: The Secret Danger of Everyday Things

by Rick Smith, Bruce Lourie, Sarah Dopp

"Think about the toxic chemicals you put onto your body, and are exposed to on a daily basis. Frankly, quite worrying..."
Protein Power

by Michael R. Eades, Mary Dan Eades, Mary Deans

First published in the mid 1990s. Amongst other things, disputes the 'fat intake causes obesity' argument and reasons why the high carb/low-fat diet doesn't work.
Born to Run: The Hidden Tribe, the Ultra-Runners, and the Greatest Race the World Has Never Seen

by Christopher McDougall

An inspirational read, whether you are a 'runner' or not. This book also investigates why expensive 'cushioned' running shoes increases the likelihood of injury.
In Defence of Food: The Myth of Nutrition and the Pleasures of Eating: An Eater's Manifesto

by Michael Pollan

An insight into real, simple and nutritious food. Insightful.
Food Rules: An Eater's Manual

by Michael Pollan

An excellent, non-scientific common sense quick reference to the often confusing question : "What should I eat?"
The Paleo Diet for Athletes

by L. Cordain

An alternative to Cordain's first book "The Paleo Diet" if who want to consider the impact of Paleo on athletic performance. It is geared towards endurance athletes but an interesting read nonetheless.
Vegetarian Myth, The

by Lierre Keith

I'm an omnivore. I believe it is healthy to eat naturally-reared meat, non-farmed fish as well as a wide variety of fresh vegetables. This book is an interesting read and has a lot to say about why becoming a vegetarian isn't necessarily the best option for humans. However read this, do your own research and make up your own mind.
The Second Brain

by Michael D. Gershon

A discussion about the complex nervous system working in the gut, which produces neurotransmitters such as serotonin. In fact much more serotonin is produced in the gut than the brain!
The Rise and Fall of Modern Medicine

by James Le Fanu
Swindled: From Poison Sweets to Counterfeit Coffee - The Dark History of the Food Cheats

by Bee Wilson
Cancer: The Evolutionary Legacy

by M.F. Greaves
The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat

by Loren Cordain

This provides extraordinary insight into the reasons behind adopting a paleolithic diet. Some aspects are controversial and many may feel it is too dogmatic. I have often gone back to this book and re-read it for clarification as Dr Loren Cordain is often mis-quoted. There is now a revised edition (2010 edition) to counter some of its earlier criticisms, this is an excellent resource and a must-read for any one serious about paleo nutrition.
Lore of Running

by Tim Noakes

This book offers a comprehensive insight into the science, coaching and discipline of running. Energy systems, coaching and training. Often quoted as the bible of running.

FAQ > Q&A > Beginner's Circuit - I

Warmup:

5 minute shadow boxing/skipping (or virtual skipping if you have no rope).

Workout:

Beginner: (100 reps)

20 Push-Ups (4 sets of 5)

20 Air Squats (2 sets of 10)

20 Chair Dips (4 sets of 5)

20 Sit-Ups (2 sets of 10)

20 Back Extensions (2 sets of 10)

Notes:

The key here is to perform the circuit with as little rest as possible and to master each exercise with good and safe technique i.e. don't cheat the move. For example aim to do a full press-up rather than use the knees.

Sometimes we dismiss exercises such as the above because of their simplicity. But sometimes a back-to-basics approach works. This will work multiple muscle groups at once (compound work), ensure a full body workout and improve coordination with its integrated movement. You will also find a cardiovascular element with your heart and lungs working hard to supply blood and oxygen to the working muscles.

Also don't take too long to complete. These should take up to 15 minutes maximum. But your goal is to complete this in less than 7 minutes. If any of the circuits take longer than 15 minutes. Be patient, you will improve.

Let me know how you get on!

Last updated on September 23, 2010 by Darryl Edwards