Download Your Primal Body: The Paleo Way to Living Lean, Fit, and Healthy at Any Age PDF

Your Primal Body: The Paleo Way to Living Lean, Fit, and Healthy at Any Age
Name: Your Primal Body: The Paleo Way to Living Lean, Fit, and Healthy at Any Age
Author: mikki reilly
Pages: 241
Year: 2012
Language: English
File Size: 3.18 MB
Downloads: 0
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Copyright by Mikki ReillyPhotographs by Linda Allen BlueAll rights reserved. No part of this publication may be reproduced, stored in aretrieval system, or transmitted, in any form or by any means, electronic,mechanical, photocopying, recording, or otherwise, without the prior writtenpermission of the publisher. Printed in the United States of America. Forinformation, address Da Capo Press, Farnsworth Street, rd Floor, Boston,MA .Designed by Pauline BrownSet in . point Warnock Pro Light by the Perseus Books GroupCataloging in Publication data for this book is available from the Library of Congress.First Da Capo Press edition ISBN: Published by Da Capo PressA Member of the Perseus Books Groupwww.dacapopress.comNote: e information in this book is true and complete to the best of ourknowledge. is book is intended only as an informative guide for those wishingto know more about health issues. In no way is this book intended to replace,countermand, or con"ict with the advice given to you by your own physician. e ultimate decision concerning care should be made between you and yourdoctor. We strongly recommend you follow his or her advice. Information inthis book is general and is o ered with no guarantees on the part of the authorsor Da Capo Press. e authors and publisher disclaim all liability in connectionwith the use of this book. e names and identifying details of people associatedwith events described in this book have been changed. Any similarity to actualpersons is coincidental.Da Capo Press books are available at special discounts for bulk purchases in theU.S. by corporations, institutions, and other organizations. For moreinformation, please contact the Special Markets Department at the Perseus Books Group, Chestnut Street, Suite , Philadelphia, PA, ,or call ( ) , ext. , or e mail [email protected] 9780738216379_text_Layout 1 10/16/12 9:47 AM Page iv


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v Contents Foreword by Dr. Art De Vanyvii Introductionix PART I: THE PRIMAL BODY: OUR GENETIC INHERITANCE Chapter 1: Why Our Ancestors Were Right3 Chapter 2: Losing Weight the Primal Way 17 Chapter 3: Live to Be 100 and Die Disease Free 35 PART II: THE 5 STEP PRIMAL BODY PROGRAM Chapter 4: Step One Eat the Anti Inflammation Primal Diet51 Chapter 5: Step Two Supplement with the Super Six 69 Chapter 6: Step Three Restore Your Muscles to Pain Free Movement 87 Chapter 7: Step Four Build Muscle with Primal Movement105 Chapter 8: Step Five Kick Up Your Metabolism to Burn Fat Faster 137 PART III: PUTTING IT ALL TOGETHER: YOUR PRIMAL BODY PLAN FOR LIFELONG HEALTH AND FITNESS Chapter 9: Your Primal Body Eating Plan153 Chapter 10: Your Primal Body Fitness Plan185 Chapter 11: Your Primal Body for Life197 Appendix A. Primal Resources203 Appendix B. Bibliography and Recommended Books205 Endnotes207 Acknowledgments211 Conversion Chart213 About the Author215 Index217 9780738216379_text_Layout 1 10/29/12 9:47 AM Page v


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vii Foreword Mikki Reilly has done something uniquewith what I and others have been calling the evolutionaryor Paleo approach to diet and "tness. She, in essence, has written the user s manual that takes the theory and applies it practically to exercise and lifestyle"it s the how to for Paleo followers. She s been able to do this because of her excellent background and professional credentials"she earned the highly esteemed certi"ed strength and conditioning specialist (CSCS) credential from the National Strength and Conditioning Asso ciation (NSCA) and the master of "tness sciences (MFS) from the International Sports Sciences Association (ISSA). But even more because she is a "tness trainer who has been in the trenches, so to speak, working with clients daily to see how an evolutionary approach is altering lives. Her clients of all ages got stronger and leaner by changing their diet and performing functional, high intensity exercise, and in this book you will read their stories. I ve long asserted from personal expe rience that chronic cardio was not the way to go, and now we have a blueprint for the kind of exercise that takes the best advantage of our natural gene expression" laid out and made simple for everyday use. When I "rst began writing about the Paleo approach back in , few people were interested. But that has changed. Following the diet and lifestyle of our earliest ancestors, who were around for over million years and lived "tter, healthier lives in many ways than we do today, is appealing to more and more people. Mikki has made it all the more accessible to do, and just in time, as now women are showing interest, and she is a unique model for how a woman can embrace the Paleo way. In fact, I might go so far as to call her the female face of Paleo, inspiring other women, as well as everyone, to adopt a more natural, healthy way of life that puts an end to fads and fashion in "tness. A simple fact today s scientists have discovered is that we humans evolved as hunter gathers, moving and eating in speci"c ways that shaped us genetically and had us survive. Not only survive, but thrive! e latest evidence shows that our ancestors lived out their days relatively disease free and with bodies that equaled 9780738216379_text_Layout 1 10/16/12 9:47 AM Page vii


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Introduction The book you hold in your hands,Your Primal Body: ue Paleo Way to Living Lean, Fit, and Healthy at Any Age,is a doorway to the total transformation of your body, your health, and your life. It s about "tness, but unlike most "tness books today, this book o ers more than directions and a routine for changing your body. It gives you a revolutionary new context for weight loss, pain free movement, building muscle, heart health, and longevity"all based on scienti"c information about humans that are . million years old. e program you will read about in this book is unique in one main way: It s based on your DNA. Because the human genome has not changed in the last forty thousand years, you want to mimic what the earliest humans did that worked. eir DNA was shaped over . million years since they came down from the trees to begin a lifestyle of hunting and gathering. e environment they encountered was one that built strong muscles and lean bodies, so they could survive the harsh con ditions that prevailed for eons. When you exercise and eat according to the lifestyles of the earliest humans, you gain a host of advantages that were honed over mil lennia to keep you in top condition. My plan also includes a "tness program based on doing what your DNA has programmed your body to do. e old model, still used in most gyms and programs today, requires endless hours of cardio, boring low fat diets, and machine dependent strength training. e low fat, aerobic approach has been around for decades, ever since Kenneth Cooper wrote Aerobicsin the late s and Jane Fonda put millions of women on the aerobic dance "oor in the s. But now, there s a new trend in town. My Step Primal Body Program, the backbone of this book, will turn your world upside down and change forever how you think about "tness. Dr. Cooper; move over; Jane Fonda, move over; and yes, Jillian Michaels, move over, too. e biggest losers are about to become the biggest winners, and working out just got a whole lot more fun. The Step Primal Body Program shows you how to be congruent with your DNA and gives you a step by step program to get you in alignment with the way your genes were designed to be expressed. It is based on my twenty years ix 9780738216379_text_Layout 1 10/16/12 9:47 AM Page ix


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