Primal Blueprint Fitness - Crossfit Praha

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Primal Blueprint Fitness © 2010, Mark Sisson. All rights reserved. Except as permitted under the United States Copyright Act of ...

DISCLAIMER The ideas, concepts and opinions expressed in this book are intended to be used for educational purposes only. This b ...

TABLE OF CONTENTS Introduction................................................................................................. ...

Introduction.................................................................................................................... ...

Shortcuts Changed My Life My real epiphany came after I had retired from competing, when the endorphins wore off and I realized ...

PBF = LGN The Primal Blueprint Fitness strategy will help you build or maintain lean muscle mass, reduce your body fat, increase ...

The PBF Schedule PBF employs the simple principles that I (and now thousands of Primal Blueprint followers) have used to regain, ...

I’m giving it my all playing Ultimate (Frisbee), stand-up paddling, snowboarding, or racing my teenage son down the beach and in ...

Primal Blueprint Fitness is built around a very simple formula that draws from recent work done in modern exercise physiology la ...

Run like Grok All out effort once a week Four opportunities during the week to either move slowly, play or rest. Use these days ...

Let’s take a closer look at this suggested schedule. SPRINT One day a week is dedicated to all-out sprints (and sprinting does n ...

MOVE SLOWLY/PLAY/REST – You have four days a week to: Move Slowly – Meet your quota of 3–5 (or more) hours of low level aerobic ...

GIVES YOU LIFELONG FITNESS PBF is a program you can follow for life. If all you want is enough strength, endurance, vitality, an ...

INCREASES YOUR ENJOYMENT OF LIFE I train so I can play. It’s true that I want the actual training to be as enjoyable as possible ...

MAKES STAYING IN SHAPE EASIER THAN IT’S EVER BEEN 80 percent of your genetic potential for body composition comes from your eat ...

Ambitious readers who aspire to bump from 95 percent of their genetic potential to 100 percent should note that pursuing a more ...

DOESN’T INVOLVE CHRONIC CARDIO If there’s anything I know too much about, it’s long, steady state cardio. I did it competitively ...

DOESN’T MAKE YOU LIFT HEAVY WEIGHTS If your personal preference is for weight training in the gym, that’s fine. Lift whatever yo ...

Chapter 1: Defining Fitness............................................................................................... Prima ...