“Eat clean; lift heavy; run fast; sleep well.”
I posted this as a status on Facebook a while ago, and was pretty taken a back (in a good way) by one of the comments my friend Marc Stoke’s put. Here’s what he said:
“You’ve just wrote a 300 page book in 8 words…”
Now that’s a very bold statement, but the more I think about it, the more I realise how right he is.
If all you did was lift heavy, sprint, eat well and sleep then you’d be in a damn good place, both physically and mentally. Fact.
However, whilst those 8 words on good on their own let’s break each one of them down into a little more detail.
Don’t pretend you don’t know what I mean by this. You know the score.
- Lean meats (grass fed if possible)
- Fresh vegetables
- Eggs (free range if possible)
- Fruits (post workout only if fat loss is the goal and you’re above 15% body fat)
- Sweet potatoes (post workout)
- Quinoa (post workout)
- Oats ( post workout-if you can handle the gluten)
- Legumes and mixed beans (not baked)
- Nuts and flaxseeds
- Coconut/almond/rice milk
If you eat like this 80% of the time whilst training hard you’ll be in pretty impressive shape.
There’s something about lifting heavy stuff that just feels right, don’t you think?
I’m talking big compound movements:
- Pull Ups
- Press Ups
- Handstand Push Ups
- Oly Lifts
Mix up the sets and rep ranges, consistantly get stronger and more powerful in these movements and you aren’t gonna go far wrong.
Sprint. In all forms, Different lengths, use different rest periods etc, Sprint hills. 2-3 x a week should do the trick. Nothing beats sprinting for building a lean powerful body. Do it.
Don’t underestimate the powerful benefits of sleep. It’ll aid recovery, muscle growth and fat loss. Get a minimum of 7 hours a night at least 5 days a week, if not 7. It really is critical to you’re training goals.
There you have it, nothing fancy, nothing to detailed, just the bare minimum needed.
Train hard, recover optimally.