Here are the results of my first fit test after doing the INSANITY workout for 2 weeks. I was pretty impressed with my overall gains. During this time I haven’t taken any supplements and have kept a 60% primal diet (see www.primalblueprint.com for the best description of that diet).

Over the next few weeks I plan on starting to take supplements in order to rev up my weight loss and overall energy levels. I already feel a lot better than I did just a few weeks ago, I know I can go even higher though (naturally of course)

The big number you may notice is that 10 lbs of weight loss. That measurement was taken on day 10 of the program, I just finished day 15 and I haven’t gotten around to weighing my self again. I plan on doing it at my next fit test.

I am overall very satisfied where this is taken me, the numbers don’t lie…I am getting fitter – especially in my cardiovascular strengths.

Leave a comment if you have any questions on the program.

Related articles:

• Primal Soda (paleoaddict.com)
• Coffee and Paleo? (paleoaddict.com)
• Primal Tea (paleoaddict.com)
• Paleo Footwear (paleoaddict.com)
• The 80/20 Principle: When 20 Inches Toward 40 (marksdailyapple.com)

Image via Wikipedia

Remember to consult your doctor before starting any workout system.

Okay here is my Perfect Push-up Experiment Wrap up.

These are tips and tricks to help you get the most of your work out with this system they give you in the box.

1. Stretch: Make sure you stretch out fully before starting up your routine. There were a couple of sets where I could have easily torn a muscle had I not caught myself fast enough. Make sure you focus on your shoulders  and back, those are going to be very important.
2. Choose a set time: Throughout the experiment I found that if i did the 3-4 sets at specific times throughout the day I was more likely to remember to do them all. There were quite a few days where I would forget that I had to do them and ended up doing every set at the same time. This really set in the burn, but at the same time ruined my form.
3. Form is key: Focus on your form. Have someone make sure you back is straight and that you are aligned properly over the perfect push-ups. If you are doing it wrong you could hurt yourself or not get as much value with each rep. Focus on form over how many reps you can do.
4. Breath: Make sure you breath. It is going to be very tempting to hold your breath when your arms start burning on that last set, take it seriously. It will also help in reducing stress.
5. Cross-Train: The Paleo lifestyle is all about incorporating physical activities during your day that help keep you fit. Chopping wood, chasing down a deer, tearing a bear apart with your bare hands, ect. So on the days you aren’t doing push-ups be active. I think if I would have taken this aspect more seriously I would have seen larger gains in the size of my arms and chest. My chest shrunk a bit and my arms stayed the same…I think doing some physical activities with my upper body would have helped.
6. Protien: The Paleo Diet is full of protein, in fact most of your calories come from it. Super important to eat some sort of protein after you workout, you want to give building blocks back to your muscles so they can grow.
7. Mix it up: Instead of just putting your feet up on a chair, put them up on a tree, or on an exercise ball. Doing the same routine of push-ups over and over can get pretty boring, by adding different challenges or even changing your environment you can really keep it interesting.

I hope these tips help you out as to whether or not you want to try the Perfect-Push up workout. I have to say the thing is pretty cool, if it was made better I would like it even more. Just for the FTC‘s sake, I am not being paid by them to do this, nor have I received any product for free. There I think that covers the new law.

Keep it lean!

Related articles

• Perfect Push-up Experiment Max Day (paleoaddict.com)
• Fitness group ‘underwhelmed’ by Wii Fit exercises (joystiq.com)
• 5 Ways to Tame Post-Workout Hunger (diet-blog.com)

*Always consult your doctor before starting an exercise routine.

I am finally getting around to writing about my max day with the perfect push-up. This is what you work so hard for, all the sweat, blood, & tears. You stretch, take a deep breath and go to work!

30!!

Bam! That is 10 better than I did last time.

You may think that is not a lot of push-ups, but when you add the motion of the Perfect push-up you have increased difficulty. I was struggling to do that last one, seriously…it kind of surprised me.

I have to say this first experience was pretty awesome. I increased my overall upper body strength and I think my core has even gotten a little tighter as well.

I am going to continue using the perfect push-up mainly due to its simplicity. I am for sure going to add some variety though. I have found putting your feet up on chairs and even using them for burpies is a great way to keep it challenging and interesting.

Just so you get a little bit out of this experiment as well I will be posting a Perfect Push-up tip post, look for it soon.

Keep it lean!

Related articles

• Perfect Push-up Experiment Day 1 (paleoaddict.com)
• OneHundredPushups – A Geeky Pushup Workout Program to Get In Shape (makeuseof.com)
• Six ways for road warriors to stay in shape (gadling.com)
• Ask the Fitness Nerd: Push-Ups (malepatternfitness.com)
• Perfect Push-up Experiment Day 11-15 (paleoaddict.com)
• PowerHouse Hit The Deck Workout Cards (momreviews.net)

So it has been awhile since I have posted an updated on my Perfect Push-up status. That doesn’t mean I haven’t been following my routine. Quite the contrary, even when I was in Missouri for a vacation I did them. Which was very hard to do I might add.

I did measurements last night at my parents house, and to a little dismay I haven’t seen any growth in my arms or chest. However, my chest actually shrunk…I think this is do to fat being removed rather than a lack of muscle growth. I feel leaner, which is a good thing, both physically and psychologically.

Today I max out, I plan to do at least 30 (my previous max being 20) but I have the feeling that I can do at least 40 push-ups. I really see this working as a part of my daily fitness routine.

I have included a link below to purchase the Perfect Push-up from Amazon. I would only do this if I believed in the product and thought it was worth it for you to get. It also helps support this blog and keep it going, not much money…but enough for me to do it.

It is pretty well built and does what it says it will as long as you put in the effort and dedication. After my second time through (hopefully at the 40 push-up level) I will post measurements of my chest and biceps again.

Keep it lean!

Perfect Pushup – Original

Related articles

• Push-Up Variation: Crocodile Jumps (fitsugar.com)
• Who Can Do One Arm Handstand Push Ups? (projectswole.com)
• High rep and Low rep sets (fitnesstipsforlife.com)

Day 9 was yesterday. Im trying to keep the intensity going. I get home from my farm work trip tomorrow and will be able to see if 10 days if perfect push-ups have done any work. That should get me motivated.

Tip: I’ve found that putting 5 min of break time in between each set works really well. Basically that give you a 30 min workout.

Being at 120 pushups feels pretty good. Can’t wait to get to 200.

Keep it lean!

Sets for Today:

14, 10, 6

2 Regular

1 Wide

1 Close

Total Push-ups: 120

So here is a tip: When you start getting up in days during this program, start doing your sets throughout the day. By the time I finished the close push-ups my arms felt like they were going to fall off. No exaggeration.

By spacing them out you can get into the “burst” mode of exercise. If you do them too close together you aren’t able to maintain a high level of intensity. Sure you feel the burn, but you won’t get the same benefits as you will being rested. Getting your set done in 2 minutes becomes a chore.

All this farm work combined with the push-ups has got me feeling pretty good. I highly recommend at least a week of this for everyone. Get out in the fresh air and do something fun.

Keep it lean!

Contributed to Olibac

So day 5 was very difficult for me.

Again it was a day of;

1 regular

1 wide

1 close

Total:90 push-ups

However, I had a day of traveling for vacation and as a result have been up for 24 hours. I really shouldn’t have been able to do the push-ups, but once I started I had to finish. Due to that, I am extremely tired. I totally felt a little bit of muscle growth though. I can visibly see changes in my chest and biceps, which is really cool.

I am more interested in this experiment for health reasons, but the added benefits of having muscles is cool.

The burn is tremendous on these things. The only thing I would change is to make it a smoother action. I know this would make it more of a $50 product, but I think it would feel better to have a ball bearing swivel system.

Well, I am now in Missouri and will set off to do some work on the family farm. Until Day 7!

Keep it lean.

Sets:
(14,10,6)
1 regular
1 wide
1 close
Total push-ups: 90

So after a break yesterday I started up my routine. I waited to do them till around 10pm. Which I think was a mistake, I should have spaced my sets out more throughout the day.

By the time I finished the final set my arms were killing me! I did my regular and wide sets back to back. Each set being done in 2 mins. I took a 30 minute break to watch stargate: universe (yeah, that’s right) and then finished up.

I can tell you that these are working something, my arms are shaking.

I will do measurements after day 10, I want to be shocked.

Paleo Tip: go shoeless while doing your push-ups to stretch out your feet and build some strength.

Keep it lean!

Attributed to the U.S. Army

So you have seen it on TV, in Wally Mart, on Amazon.com, and Target too. You thought, that might work…but its cheap and probably made in China.

So I got one and I want to see how it really works. For the next month I will be keeping track of three measurements that should be improved by using the perfect push-up.

Chest Measurement: 41″

Right Bicep: 14″

Left Bicep: 14″

Day 1 Max: 20 push-ups

I will be following the workout provided with the perfect push-up kit. Basically they have sets built on a progression going down. So a set of regular style push-ups would be; 10, 8, 6, 4 all within 2 minutes. This workout is based on the Navy Seal 2 minute drill technique also known in fitness circles as burst training.  This website here has a good workup on burst training if you are interested.

The idea is to get into a state where your body starts to burn off your bodies stored sugar and fat for a while after you work out. By bursting and then resting you can get your body into this state.

The reason why I chose to do this workout is that it is in my humble opinion a very Paleo-friendly workout. Much like our Paleolithic ancestors who would burst into activity for hunting or survival and then recover, this workout can simulate that.

To make it even more Paleo you might do your push-ups and in between slam a sledge-hammer into the ground (outside of course) to simulate catching your prey and well…getting it ready for dinner.

So day 1 is good to go, I maxed out. Tomorrow I have a rest day, I am interested to see if I can have serious gains while only doing this particular workout system every other day.

Pictures and more stats to come.

Keep it lean!