You gotta exercise. It's not a debate, it's not a maybe, it's not a “bonus” … exercise is a must!
Sitting and lounging all day will slowly kill you dead.
Many people choose not to exercise because there is one major thing that turns people off of exercise … exercise is work! It's hard to do if you're not used to it.
Exercise isn't fun if you're new to exercise. Exercise becomes fun, but only when you take the time to make it fun.
Exercise isn't fun … unless you make it fun.
Personally, I have a great time lifting weights.
Lifting weights and eating steaks is my only hobby outside of practicing damn good business.
Most people do not enjoy lifting weights — it takes a very hard-headed, disciplined, meathead type of guy to enjoy pushing iron — but lifting weights becomes fun when you get in the gym and really see what you're made of.
I've been in the gym for years and years pushing myself, testing my limits and seeing what I'm made of.
But, I have a confession to make…
Lifting weights is (well, was) the only part about exercise I enjoyed.
I LOVED lifting weights like starving people love food. I lifted weights like a damn animal.
I could not get enough of it. I would lift when I was as sick as a dog. I would lift when I was too tired to lift.
I would lift when I was in some crazy 3rd world countries and the gyms were filled with rusty and sharp equipment. I didn't care!
I would lift no matter what. But lifting is all I would do.
I skipped cardio mostly, I skipped stretching mostly, I skipped agility work mostly, and guess what? I paid the price for my neglect of my own body!
Now I'm as stiff as a board.
My body is as strong as an ox, I'm muscled from head to toe … but I'm not flexible in even the slightest bit.
A physiotherapist told me I was the most un-flexible person he'd ever met (and he was not only talking about my personality).
I paid the price for my single-minded focus on weight lifting and I became “muscle bound.”
But you, soldiers of the B&D ARMY, do not have to make the same mistakes your Shogun made.
You should be strong, yes. You should lift weights, yes.
But you should not be as stiff as a board … you should be as flexible and free as a monkey.
You need strength … but you also need flexibility, agility and endurance.
But that kind of training isn't fun unless you make it fun.
I'll show you how to make it fun in a moment, but first let's quickly talk about the #1 rule of exercise.
The #1 Rule Of Training, Health And Fitness
What is the absolute, #1 rule of training?
You gotta move the body.
Exercise doesn't actually have to be exercise. All you have to do is move the body, get the blood pumping and get a sweat on.
HOW you move your body is unimportant … as long as you move your body!
Lifting weights is great and necessary … building muscle and strength is crucial.
But you have to find balance because you actually CAN become muscle bound.
Many of us lift weights hard and heavy and we neglect flexibility and agility. Training for flexibility and agility is not fun unless you make it fun.
So what you gotta do is make moving fun again.
How you move your body is your choice, as long as you move it.
Whatever you do, just remember this: moving the body is of the utmost importance.
But what do we know about exercise? If it isn't fun, no one will do it.
No one will go move the body if it isn't fun … so let's make it fun. Deal?
How To Make Movement Training Fun Again
Kids who go outside and play all day never seem to get fat, no matter what snacks they eat.
Why is that?
Because they're moving the body and burning calories… but what they aren't doing is exercising.
They're just playing and having fun and that's what keeps their bodies lean.
When I was a kid I would never even dream of going to a gym, running a race or exercising … but every day I would play basketball, baseball, football, jump on the trampoline and ride my bike for hours and hours.
It wasn't work, it was fun! All of my friends were the same way and all of us were lean.
Back then, absolutely no one was addicted to video games, no one sat inside watching tv all day. We all played and we played all damn day.
Fat children were very rare where I come from. Very rare!
We didn't even play with the fat kids … there barely were any fat kids … and the kids that were fat were too busy watching television inside to come outside and play.
We didn't sit inside all day. The only reason to be inside was to watch a movie with the whole family … or if there were a tornado around and we had to stay in the basement to stay safe.
As kids, we were always outside playing & running free like little monkeys.
That was our secret to staying strong fit, agile, lean and energetic … we had fun while playing and moving the body.
It was never exercise, because we would have NEVER EXERCISED.
We'd play, we'd go to football practice and train for hours, but we damn sure wouldn't go exercise “just for the fun of it.”
We would play and stay in great physical shape. We had endurance, energy and flexibility for days.
But something got lost along the way. Somehow, moving become a chore. Instead of being fun, moving became a drag.
But moving doesn't have to be a drag, it can be fun.
We'll use the same principles that keep children lean and we'll make a game out of it.
We're going to do something very different…
I KNOW my B&D soldiers love to lift … but if you've been following me strictly you haven't been moving as much as you should.
I take full responsibility for that and I will rectify it starting right now.
Remember my plan to live clean and green?
Living clean and green starts with your body … your body has to be able to move free.
This is how you train your body to move free…
Movement Training Routine For Agility & Flexibility
Movement training may just be the next big thing.
This functional exercise combines the fun of playing with the benefits of exercise.
Instead of thinking of it as exercise or training, think of it just as fun because that's what it is… a game.
Movement training burns a whole hell of a lot of calories, improves flexibility, improves agility … and it guarantees you have fun while doing it.
One of our Sponsored Athletes at Red Supplements, Eero West from Vahva Fitness, is a movement training pro who created this animal movement training program.
Eero and the team from Vahva have a very unique training style that no one else is doing right now … and I think you'll love it (I do).
What they're doing is really wild (at first glance) and I wanted to share it with the B&D ARMY.
What do they do that is so different?
They train like animals.
So what? Every hardcore meathead trains like an animal?!
No, I mean they literally train like animals. They mimic animal movements and have turned it into an effective training style!
Instead of taking a dry, boring routine they have made movement based training fun.
To get an idea of what exactly they are doing, press play on the video below. It's a quick, 15 second compilation of Eero's crazy training drills and it gives you a quick look at what kind of training they are doing.
(Don't forget to press stop when the video starts to repeat.)
The training is wild and got me hooked so I invited them to do a video for the B&D soldiers and they accepted.
They were kind enough to do a video for us showing one of their more popular animal movement routines.
This routine will help you move free, become more agile, increase flexibility … and just plain have fun again.
How To Move Free Like A Monkey
50 years ago people thought lifting weights was absolutely silly. Now we know better.
Moving like a monkey may sound silly but I don't give a damn if it sounds silly!
I only care if it works. And it definitely works to help you learn how to move your body freely.
In this video they will cover the basics of the Monkey Movement Training Routine.
In this video you will get 4 exercises (with rep schemes) and they will demonstrate exactly how to do each monkey movement.
At the end of the video you will see an improvised “play” routine.
After you watch the video, it's a breezy 4 minutes long, you can scroll down as I have laid out the entire monkey movement training routine for you.
Enjoy this movement training YouTube video…
(If you'd prefer to watch on YouTube, you can click here to watch this movement training video.)
Be free like a monkey don't be stiff like a board.
The monkey movement routine is a very fun and intense routine.
It's fun, it burns calories and it gets you moving and stretching in ways you wouldn't normally.
You'll get some wild looks if you do this in public but so what.
Below you can find the exact routine in case you want to write it down and take it to the gym/park with you.
Monkey Movement Training Routine
For Flexibility, Mobility And Agility Recap
1. Gorilla Walk – 3×16 steps
2. Baboon Walk – 2×10 steps (per each side)
3. Jiu-Jitsu Monkey – 3×10 steps
4. Chimp Walk – 2×10 steps (per each side)
After you master the basic exercises don't forget to improvise and create your own free-flow routine.
The goal is not to mimic Eero's training style, the goal is to learn how to move your body freely.
You won't be running around like a perfect monkey right away … It takes time to build agility and flexibility. Keep at it.
I'm hard at work on this routine and if you're stiff like me, you should be hard at work on it too.
Can movement training build a great physique?
Let's not get it twisted, functional movement training is never going to build a bodybuilders physique.
To build a bodybuilders physique you have to lift weights. End of story.
But movement training is not designed to build a superhero physique … it's designed to keep you lean, flexible, agile, energetic and fix imbalances.
And it works.
Not only does it work, but it's a whole lot of fun…
And it will teach you how to be free like a monkey and not stiff like a board.
Until next time.
PS – If you like this training routine and want more training routines specifically for B&D soldiers, let me know and it shall be done!
If you want even more routines and coaching, Vahva offers a movement training course called Movement 20XX which is fantastic.