Welcome to the Get Fit Guys, quick and dirty tips to slim down and shape up.

My name is Ben Greenfield. I'm the Get Fit Guy. And in today's episode, you're going to learn

four ways to be as fit as your primal ancestors. Now, last I checked, tapping away on the built-in Wi-Fi of the gym's elliptical

trainer, checking your smartphone email will hunched over on a weight bench and barely breaking a

sweat with a stretchy band so that you can earn yourself a giant jamba juice was not exactly

ancestral. One could argue, in fact, that this style of fitness and fat loss is just

one tiny step away from the scene in the cartoon Wally that features morbidly obese space-age

civilians tooling along the space deck in their giant soda-equipped land rovers. Well, perhaps you're

chuckling contentedly. After all, you're not one of those people. Instead, you go to a

crossfit box and punish your body under a barbell, or you strap on a pair of minimalist sandals

and go running through the forest, or you twist yourself into pretzel shapes while lost in a deep

breathing trance. And while I'll admit that these modes of exercise are a much closer step to following

a paleo or a primal or an ancestral

fitness model, they can still be lacking in some respects. For example, at the risk of sounding

haughty, but please hear me out anyways. I've hung out with many a crossfitter who whimpers

at the prospect of an icy cold shower and can't last an hour in a sauna or swim in a glacier

river. Many a trail

running who can't pick up a heavy rock or break into an all-out sprint without pulling a hammy.

And many a yogi who would definitely be the first to go in a zombie apocalypse-style scenario.

Granted, with a pacified smile on their face. So what's one to do? Well, here's my recommendation.

Here are four rules for ancestral fitness and fat loss while living in a modern world. Make sure you're following some

semblance of these rules each week, and if you're a real go-getter, even each day. Number one is to

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