Focus on the Basics

by Michael Plank

I get asked all the time what the best shoes are for training; or if it’s better to work out first thing in the morning or later in the evening; or if whey protein is better than casein; or if caffeine improves workout performance; or if it’s better to avoid carbs after 9pm; or if it matters when and whether or not you eat breakfast; or any of a billion other questions. Every one of those questions has an answer.

But for 99% of the population, those answers don’t matter.

The prescription for amazing fitness, health, longevity, and happiness is super simple and maybe even a little boring:

Every day, move your body for 30 minutes

Over the course of the week, do each of the following at least once:

Lift something from the floor until you get tired.

Lift something over your head until you get tired.

Pull something toward yourself until you get tired.

Carry something in your hands or in a pack until you get tired.

Sit down and stand up, holding weights in a lot of variations, until you get tired.

Get really out of breath at least once.

Walk the rest of the time.

If you can do it outside, do it. If you can do it with friends, even better.

Keep doing it for as long as you live.