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Nous proposons des Etapes:
. de Survie
. de VIE EN NATURE
. de Survie URBAINE
. de Survie COMMANDO
A brief and partial definition, but a little “rigorous” would be:
Eat what our hunter-gatherer ancestors could find naturally and spontaneously in their environment. Intuitively, it was and is [still] to eat what allows our body to function optimally under all circumstances in a given environment. Products always be preferred organic, seasonal, and less industrialized possible.
reduction of autoimmune diseases and prevention of diseases such as cardiovascular diseases, diabetes, osteoarthritis, osteoporosis, etc …,
reducing levels of “bad” cholesterol and blood pressure,
reduction in fat mass,
increased muscle mass,
better energy distribution throughout the day: no hunger in the day, no coup fatigue, ability to provide a sustained effort over a long period,
ability to easily skip meals while continuing an activity Survival Course
Historically, following the nutritional breakdown was heavily influenced by the place of living and climate (an Eskimo can not eat the same as a person on a tropical island for example). The figures mentioned are therefore average, made independently of the living environment. The proportions may vary from one person to another depending on its severity to follow the diet and tastes
To see these numbers, one can think that a lot of fats (lipids). This is true. However, considering the figure alone is not relevant. It must therefore be weighed against the proportion of carbohydrates (sugars). More or chose to eat carbohydrates (fruits, etc …) we should eat less fat, and vice versa.
The foods to eat sparingly, delete Survival Course
The three following lists are not exhaustive and serve only to provide a framework.
The foods at will
All meats (lean preference and bio, whether red or white, poultry)
Seafood and fish (with respect to the latter, we will try to eat regularly salmon / tuna / mackerel to maximize lipid and protein intakes)
Fruits (organic and seasonal, especially fees) and vegetables (organic and seasonal, low in starch)
Oilseeds (almonds, walnuts, hazelnuts, sunflower, cashew, pecan, etc …)
Virgin oils (thus not cold pressed)
Spices and herbs (thyme, saffron, cinnamon, ginger, etc …).
Tea, coffee, alcohol
Cold pressed oils,
To remove (or avoid as much as possible, to the extent possible)
Cereals / grains / starchy vegetables (bread, pastries, pasta, corn, oats, spelled, rice, potato, cassava …). We can make an “exception” relating to basmati rice for poor in starch. Ditto regarding buckwheat,
Legumes (chickpeas, lentils, beans, etc …)
Processed and industrial products,
Food [too] salted,
The general rules sugars (white …)
My experience of this diet
First of all, let me say that despite the existence of a fairly arrested definition of the regime, both in the scientific literature on the net, I do not practice it 100%. Proportionally, I will be more in 80/20, which does not harm the effectiveness of the diet, while making it much more flexible, as suggested by Mr. Sisson. As in all things, the optimum is never in extremes, but in the right mind and the right proportion. In my view, we must not lose sight of two fundamental considerations:
Indeed, the idea of putting this power mode had this dual objective. Admittedly, I have never had a “bad” eating habits. I always avoided like the plague industrialized, processed, etc …. Moreover, I have always favored organic and seasonal.
However, when I began to delve deeper and saw the potential health or athletic performance improvements, just by changing his diet, I wanted to try.
My exceptions and the concept of pleasure Survival Course
Referring to the above list of foods “forbidden”, do not eat dairy or cheese. I admit to having a hard time with this rule. Indeed, on one hand I love cheese, either cow or goat / sheep. On the other hand, my body, at least for the moment, perfectly tolerated. That is to say, he does not generate any home from digestion problems or inflammation. One might think that suddenly, calcium intakes become nonexistent. The workaround is to eat plenty of green vegetables. These contain an amount, in particular the cabbage. The cheeses are also a good source of fat, so energy, since we eat them at the right time of day, but we’ll come back later.
Then the hue and cry diet legumes and cereals. Again, if we’re really strict, so do not eat except basmati rice. Personally, I eat when I know I’ll have to provide a long-term effort without power feed me. Thus, I often eat the eve of a foot race or a long day of tinkering. In short, before oriented endurance exercise.
Here are my main sprains called “regular” to the plan. To the extent that the latter are not daily, non-compliance with these rules does not hinder my “performance”.
During family meals, business or what not, we however can not always choose what we eat. Do not focus and pour into the paleo fundamentalism. As I said, a sprain is in no dramatic case. With time, we learn to distinguish between the “I can” “I can not” “I can from time to time.” You step back and live better. When I started, I really tried to be 100%. Very quickly, you feel stifled by the constraints. We can even come to appreciate not a good time around a good cheese fondue with friends … After a few months, this problem no longer exists, fortunately!
How I changed my food hygiene …
For me, the real breakthrough was to curb my intake of starchy foods (pasta, rice, quinoa, wheat, bulgur). Except my outstanding meal, I often ate before because I had an almost Mediterranean diet. In cases like this there, my policy was to gradually reduce in order not to create a kind of lack. I started by not reducing the number of meals on starchy foods, but the amount each time. Then after a while, when I felt I could still reduce, I made fewer meals with starches. Now I eat only in anticipation of an activity.
… According to my goals
Whether paleo or not, always make sure to have a sufficient intake of protein to at least maintain their muscle mass. The idea was as much to improve my endurance capacity than strength.
So I pays special attention to have at least a source of protein per meal. If I have more hunger than usual, the amount may rise. It may be of poultry (turkey, chicken …). Endless preparations are to systematically change the tastes and colors and avoid boredom. We will not here a collection of recipes, but you can easily embellish with sauces nuts / coconut oil / olive / tomato / curry and so on.
The same logic applies for white meats such as pork, rabbit veal, duck, etc … and red meats such as beef.
The fish are not to be overlooked, as long as we love naturally. So, I eat a lot of tuna, salmon and mackerel. This is fish both fat and high in protein, but I never deprive myself to eat more, even if they are less interesting nutritionally!
The “physical performance” located lower on develop in more detail, but I wanted to eat enough to gain power. Over here, I mean be able to lift, push, pull heavier and longer. Looking back, I realize that my performance stagnated for a long time. Only weeks after the beginning of the plan, I saw my skills grow at once … without changing anything in my training!
As mentioned in my exceptions, I do not hesitate at times to eat a significant amount of rice or pasta as long as I know I will need it later. If like me you consider what regime for purely utilitarian such as: “I eat what I need in terms of my business,” then there is no compunction to have to cheat occasionally.
In fact, I noticed that now I can run 1:30 between 10 and 12km / h without forcing especially while recovering fast enough to be able to do it again the next day, have no aches or feeling of hunger or fatigue during the day.
Regarding the fat, so the energy, I cook a lot with olive oil as well as canola oil, sunflower. Indeed, the idea is to always look for a good ratio omega 6 / 3. Often a simple olive with herbs than enough to support my oil. The simple things are often the best!
Sugar … a modern disease
I then noted a change in my perception of sugar, as well as of my overall taste. Very quickly, we arrive at a finer perception of different flavors of each dish. Basically, it was the finest palates. The counterpart to stop eating sugar “at all”, even if we ate very little at the start, is that they become disgusting when one must eat. Thus, at a wedding meal, eat cake for me is a challenge, and a raisin bread in a pot from office, etc …
This is only my feeling, but we must also take into account that I have never been very sweet nose either. This should probably be important.
In general, the drastic reduction of sugar (pastries, etc …), except those provided by the fruit leads to never again have to “pump stroke”. Sugar may give a boost for half an hour, but the regulation of blood sugar helps, fatigue comes back just as quickly, so that we gain nothing.
Finally with the paleo, was all the time the same energy level, whatever the conditions Survival Course.
As for alcohol, I already drank very little before starting the diet. At this level, it has not changed. I do not say no to a drink with friends or family, from time to time.
I consume by frequently against tea and coffee, mainly in the office. This is not particularly a food or nutritional need. It is simply because I like the taste.
Moreover, a way to combine, sugar, an energizing effect of short-term and long-term is the “coffee fat.” Just add coconut oil or ghee in the drink. I have observed that if you want to skip breakfast (in my case the experience was so), we can easily replace it with fat-bar and hold at least until early afternoon without least concern.
Nevertheless, attention to small “deviation allowed” …
Dried fruits are allowed. Personally, I love dates, figs, dried apricots, etc … The problem is they are extremely sweet (fructose) and that I tend to snack at any time of the day, regardless of effortlessly past or future. The concern of this logic is that it kills the benefits of the regime that tends to make us reduce the absorption of carbohydrates. These small fruits, as good as they are, automatically trigger a strong insulin response … so the creation of fat if you do not then quickly made an effort (or if you do not come to make one). We can eat … but you really know how to control themselves!
I will also make the same remark concerning oilseeds such as almonds, hazelnuts and various nuts, etc … They are certainly an excellent source of fat and micronutrients, but they are also very calorie … Be careful not to abuse it. I always have on me, either out or in the office as they allow to have a snack … just in case …
The two paragraphs above are all the more real and must pay even more attention than we eat at spaced intervals. For my part, for organizational reasons, I chose to eat only twice a day. This way, I take a very hearty breakfast, which is equivalent to a breakfast “standard” in terms of quantities + lunch. I then eat anything until dinner time.
… If only two meals a day!
Knowing I breakfast to lunch 6:15 ET I did better than dinner at around 20:30, we are left with a period of 14h of fasting … in the best of cases! Intuitively, one might say that’s a lot and it has inevitably there plans cuts in the day. For my part, there is not. Besides the plan is “done for.”
Indeed, proteins absorbed during breakfast have a high satiating power. In truth, it is much more than simple cereals which we are / were all more or less familiar. Moreover, lipids absorbed at the same time contribute to provide energy throughout the day.
In the “limit” foods allowed by the regime is sincere this time of day that I recommend to have fun and eat what we want, in quantities that might seem excessive if eating three times a day. Indeed, let us not forget that in this case, the next meal is far. In the morning, so I allow myself … absolutely everything in the “limits” of course diet!
In the evening, the logic is exactly the same.
One of the points I also appreciated the paleo two meals, is made to feel incredibly light throughout the day. Exit therefore cumbersome post-lunch!
On the one hand, the fact of fasted for 14h minimum, more often, increases sensitivity to insulin. This means that the sugar to the body’s response is more effective, and transform it into energy instead of the store as fat. On the other hand, hormone secretion (testosterone, growth hormone) will be maximized. The torque pituitary / hypothalamus produce them in larger quantities than if we took three meals. These hormones are important because they will allow to consume fat absorbed during meals to make energy in a first, then in a second time, the growth hormone help maintain / increase our muscle mass.
This type of organization is relevant to the final if we wish to both play on the lever fat loss and that of the increase in muscle mass.
Regarding the weight, it is necessary to consider physical exercise (see below). In my case, when I started the paleo, three meals a day, keeping my volume and intensity of my training, I started losing a little weight in the space of a month. Despite this ultimately lose fast enough, I have never had any feeling of hunger or lack, or even fatigue. Still, it was not my goal to lose weight … Very quickly, I went on two meals for convenience. Gradually, I gained weight … in muscle. Or less, the rate of weight gain was the same as that of the loss.
However, the initial weight lost was clearly fat, and he won the muscle. Let me such an assertion because during my training, my various performances have improved without me changing anything. Compared to the morphology, it is not fundamentally different from what I had before. I was always dry. Nevertheless, I thickened a little, but still drawn. It was not the goal … but it flatters my pride!
The final word
Finally, the concept of “basic”, beyond the potentially restrictive aspect is simply to eat better while removing all we know full well the harm.
In parallel to this new system and the energy it gives me, I needed as much for professional rather than personal to have “longer” days. For this, the first solution, which seems the most obvious, is to get up earlier and / or to bed later, without further ado. This logic, if it works for short periods, is in my view not tenable in the long term. Indeed, activity periods are longer and rest periods continually reduced. Indeed, I opted for polyphasic sleep.
As the name suggests, this kind of sleep is to divide his time of rest throughout the day, at strategic times. It is based on the fact that over a full night, say a 8 cycle, only a period of 1:30 to 2:00 are actually “useful” in the restorative sense that both physically mentally / intellectually.
Thus, different methods are available:
Everyman Method 1: Night 4:30 + 2-3 naps of 20 minutes (depending on the source)
Everyman Method 2: Night 3h + 3 naps of 20 minutes
Method Everyman 3 night half past one + 4 naps of 20 minutes
Method Uberman 6 naps of 20 minutes.
If we do the calculations, note that the method allowing us more sleep (Everyman 1) gives us either 5:10 or 5:30 total sleep … which greatly increases the time of day for someone who sleeps around 7am by night.
The “choice” of a method depends on several variables:
How much time of activity a day do we need more?
Are we capable of changing its organization for the benefit of the chosen method?
Personally, the first method to 2 naps perfectly meets my needs.
I should point out here that the Uberman method is an exception. It only works over very short periods (max 2 weeks) after a pushed drive and rigor in the hour naps. I therefore recommend strongly to … unless you really need …
Sleep cycles of management is not a trivial matter. Indeed, one must be able to know first of all from what time, on average, we sleep (or better, what time we fall asleep). To bed before does win because if you do not want to sleep there, so we lose time in bed to annoy, while the method is supposed to make us win …
Conversely, lie the past once sleep is not good either because it may pass its cycle. In this case, there is more than offset all the schedules naps, hoping to get sleepy at that time. Once this hypothetical map shift … he must pray to quickly find his rhythm. In short, I do not advise playing on schedules. This is an effective method … but inflexible.
This time when we fall asleep is fundamental. Indeed, it is what will determine what time we need to start our night. It is unique to each.
Once past this first step, I changed my pace gradually.
I then began to alter the time when I get up, that is the most affordable lever. So I took the alarm time “standard”, which have cut off 15 minutes. At this level, I sleep altogether 15 minutes less. I held this reduction about a week, without adding one / two naps during the day.
This phase, even if it is necessary, nevertheless remains difficult. Indeed, periods of activity are as long as before, but the shorter rest periods. This transition is, for me, a source of fatigue.
It is important to remember that once the “re-phasing” engaged, it does not break the weekend to sleep more. Every day at this level are the same!
The 2nd week I again removed 15 minutes. From there, we therefore sleeps 30 minutes less each day. At the end of the week, if we add the pace of life, we could quickly start pulling the tongue. But that’s when I joined a nap!
Similarly, the siesta is a specific package. It must not exceed 20 minutes. After this period, it seems, I understood for trying to do more along … to be as soft and stunned. 20 minutes so any more!
I chose to make the noon when offices are quieter. At first we did not necessarily want to sleep. We feel also not necessarily tired if ever caught in something. Nevertheless, we must subject themselves to isolate at that time, trying to sleep.
In my view, there is basically no more appropriate place than another, as soon as ion is quiet. In an office environment, you can consider for example the toilets, etc … I find it easier to relax in the dark. Having opted for the toilet box, I can turn off the lights while being quiet. Once in the dark, I performed 3 or 4 very deep breaths / abdominal expirations while closing his eyes. This helps to lower the heart rate, while start doing “down pressure”. Once I feel relaxed, I resume normal breathing, lung therefore, but slow. Habit helping it “plunges” increasingly rapidly.
To be sure not to start a night, I highly recommend getting an account a countdown (phone, watch).
I kept that pace two weeks. Indeed, I wanted to get used to falling asleep almost “on command”. From the moment I was able to integrate a nap, I have not had this feeling of fatigue. Although initially I was not sleeping, the act of isolating and relax in itself is very tonic.
Then I kept this way of shortening nights until 5am.
I joined the 2nd nap when I arrived at 5:30, but I had to move the first at the same time.
The idea was this: naps should cut the period of activities into 3 equal parts. This assumption is, in recent times depend on you, your business, your opportunities.
Sometimes it nonetheless I sometimes skip a. After taking cover, this is not really a problem because the regime mentioned in the first part can not have sudden fatigue.
The hardest part has been to integrate the 2nd nap, change the time of the first. Again, it took me about two weeks before you actually find the rhythm.
It is now several months that I use the combination paleo / polyphasic sleep to 2 naps. So far I’ve never been as good both physically and intellectually. I bring a lot more work than before, without excessive fatigue. Of course, like everyone, I have harder than other days, but on average, it remains perfectly acceptable. This new energy is still exploitable. I finally overtime I put to good use for my life or two, either for me or for work. In short, I have more time to live!
In the context of a healthy lifestyle, as well as that of making my body a kind of multi-tool “always ready and effective,” I could not do otherwise than [trying] to intelligently schedule a general physical preparation. As its name suggests, this is working all the physical characteristics (endurance, strength, explosiveness, flexibility) while still being operational. So the idea is never to be exhausted and no longer in power after training. What is it to do a bench press or squat an overloaded if one is then racked with aches …
The principles that I apply are not of me and therefore impose any rigid program. Each can adapt according to his schedule, capabilities, goals, etc … They are all drawn from authors such as O. Lafay, P. Tsatsouline, A. Kavadlo.
Roughly speaking, these principles are:
Making his own experiences (A. Kavadlo)
Take what works for us, regardless of the method. Never get locked into a program and do what you love (A. Kavadlo)
Progress at their own pace by being attentive to his body (O. Lafay)
Always “keep under foot” (P. Tsatsouline)
Having a systems approach (O. Lafay)
In order to work the different physical components mentioned above, I chose to create two sessions, one for power and one for muscular / cardiovascular endurance. I alternate these two drives, allowing me Sunday as a day of rest.
Naturally, when I am too tired or that I do not have time, I skip the session altogether. Whether nutrition or exercise, I always listen to my body. If when I get up in the morning and I feel “soft” or that I did not just want, then I’m not doing anything. Generally, the next sitting is all the better. Indeed I noticed that when I attack a training not being 100% of my ability, I most saw as a constraint and derives no pleasure. In addition, performance is lower, less well executed movements, short … I avoid.
The strength of session
The latter lasts 1 hour, warm-up and stretching included. Ultimately, the session itself lasts about 40 minutes.
I usually fell to the bed warms me just 5 minutes doing abdominal sheathing. Most often, I make 3 minutes for the big-law, then a minute to the side. If I want to change a little bit, I’ll make “dragon flags”. Not being subject, at least for the moment, problems such as breakdown or other, that is enough.
I then began the session.
I’m a big fan of workouts that you can do at home, which does not take / little space, and does not cost much either. Despite these constraints, one can find many effective things!
For a while now, I’m training mainly to body weight and kettlebell.
Currently, I strive to P.Wade program called “Convict Conditioning”, which is a method of calisthenics. The optics of the program is to reach for the years that I chose to do push-ups to arms, pistols squats (squats on one leg), pumps to arms, “hanging leg raises” and the bridge and pumps in ATR.
As I said, do not cling stubbornly to a program. So I amended as follows:
Chin arm: program monitoring
Pumps arm: transformed to benefit pumps “an arm a leg.”
Pistols squats: program monitoring
Hanging leg raises: program monitoring
Bridge: program monitoring
Regarding the progress, I use two levers, since my recovery time allows.
The first lever is to follow the program as constructed by the author. This is done in the morning.
The 2nd to gain speed of progression, is the use of the principle of “Grease the groove”, developed by P. Tsatsouline.
During the day, anytime and anywhere, I try to practice a movement. It is not a question to remake the program or even a complete series, far from it! I am trying to make a movement once or twice. The intensity is extremely moderate, the rest time between each movement are very long. This way, we learn smooth movement, and absolutely no time-consuming way.
With this method, one is never tired, we always under foot and it’s never going to fail. One of the other principles of Tsatsouline is that each drive has to bring more than it takes … we must move forward while still being fresh and ready. I think, in retrospect, that although it does not seem very academic prima facie, it is a quick way forward. This protocol allows to train absolutely every day if desired – which is my case.
In this way, I could spend my first pumps to an arm a leg squats my pistols in about one month and a half. The bridge is also mastered. The one-armed push-ups are much longer to come, but I’m almost there again, using the “classic + program grease the groove” method.
It does not progress at the same rate on each movement. The important thing in my opinion remains to have a comprehensive approach to physical preparation (O. Lafay). Once a movement is mastered, it can devote more time to a less certain movement. In this way, it is still advancing the body in a more or less homogeneous and consistent.
Then, by choice or change and challenge, we are free to add one or two movements for fun.