The following Mark's Daily Apple article was written by Mark Sisson,

and is narrated by Tina Lehman.

How to personalize Primal Blueprint Fitness.

The Primal Blueprint 21-day Challenge manifests differently for everyone.

Some folks are focused on improving their diets, on removing this food or adding that food.

Some have committed to optimizing their sleep by getting to bed at a certain time

and eliminating nighttime electronics, and many just want to look better

naked. But there's one tie that binds nearly everyone I've interacted with through the course

of this and previous challenges, physical activity. Whether you're trying to eat, sleep, or look

better, exercise matters. Effective exercise especially matters for everyone, and my intent when creating

Primal Blueprint Fitness was to democratize fitness without compromising it, to distill effective

training down to its essential elements so that everyone could practice it. Sure enough, the same

basic concepts apply to and work for everyone.

1. Strength train two or three times a week focusing on the basic compound movements,

pushing, pulling, squatting, slash knee flexion, hip extension, and planking.

2. Sprint once a week. Move as fast as you can for short distances.

Three, get as much long, easy aerobic movement as possible.

Hiking, walking, easy trail running.

4. Play as often as you can.

5. Make your short, intense workouts, the sprints, the lifting, even shorter and more intense.

Make your long, easy workouts, the walks, the hikes, the jogging, even longer and easier.

But here's the thing about effort, intensity, workload, and even exercise choice. It's all relative.

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