The objective of survival fitness is not to be a master at all the activities. Although this is conceivable, it requires a lot of training, and most individuals will not have the time or inclination.
Instead, the objective is to enhance fitness and ability to an above-average level (in contrast to the general population) in all of the activities. This will provide you with the with the greatest overall chance of surviving while you’re in danger.
General Health and Fitness
This section offers a full-body and mental wellness regimen in four sections. Do all four components every day for your best health nutrition - What you put into your body matters a lot.
Body Conditioning there are two incredibly effective workouts that keep your entire body strong, including the fantastic SFP Super-Burpee.
- SFP Yoga Stretch Routine: Stretch your entire body with this professionally designed, 15-minute yoga exercise.
- Yoga Nidra ; A brief Yoga Nidra session is a type of everyday meditation.
The dietary suggestions presented here should be followed at all times. If you perform the other three things back-to-back, they will take you less than 45 minutes. They may also be simply broken up throughout the day to fit your schedule.
Be persistent in completing the above, and in under 45 minutes a day, you will be healthier in body and mind than the majority of people on earth!
NUTRITION
These Survival Fitness Plan eating rules are simple to remember to follow.
There are five key guidelines:
- Fast for 16 hours a day.
- Eat gut-healthy meals.
- Eat a plant-based, whole-food diet.
- Minimize refined sugar.
- Minimize drug usage.
1) 16-Hour Fasting - Fast for 16 hours a day
The length of time you choose depends on your lifestyle; all that matters is that it lasts 16 hours. I prefer to fast between 8:00 p.m. and 12:00 p.m. the next day. All I’m doing is skipping breakfast.
During the fasting phase, you may consume water, herbal tea, or black coffee. If you are hungry, consider having a spoonful of apple cider vinegar in a glass of water. A spoonful of coconut oil is also wonderful. You should drink these two foods every day, however. Both are important for your health.
Intermittent fasting has several amazing advantages. For example, it:
- Boosts the immunological system
- Facilitates fat loss.
- Improves longevity
- Lowers the risk of diabetes
- It helps you sleep better.
- Slows aging
It helps you think clearly.
2) Eat gut-healthy food - Eat gut-healthy meals
There are various meals that are excellent for your bowels. Kefir is one of the greatest, but if that’s not your thing, then other fermented foods are wonderful too. Apple cider vinegar, sauerkraut, kimchi, tempeh, miso, and pickles are all wonderful examples.
You should also consume foods that are rich in fiber, such as whole grains, beans, lentils, and whole fruits and vegetables. Aim to eat a healthy dosage of high-fiber and fermented foods every day.
3) Plant-based Whole Foods - Eat a plant-based, whole-food diet
“Whole foods are plant foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed. Examples of entire foods include whole grains, tubers, legumes, fruits, and vegetables.”
As a bonus, adopting a whole-foods diet can lower your food bill—by quite a lot, in some situations.
Anything produced with white flour is not a full food. This includes bread, cereals, crackers, granola bars, spaghetti, etc. You may still eat these items; just pick the non-white whole-grain variety instead. The same goes for white rice. Eat wild or brown rice instead. “Normal” potatoes are good, but sweet potatoes are even better.
4) Eat less refined sugar -Minimize refined sugar
Processed food. Almost anything processed will contain refined sugar. This encompasses most products that are not in the fresh-food area of the store. The quickest way to tell is by glancing at the ingredient label.
Deep-fried meals. Most products that are deep-fried will also include refined sugar. Even if they don’t, nothing deep-fried is healthy for you anyway.
Drinks. Drinks other than water and fresh herbal tea typically contain quite a bit of sugar. Soft drinks are the worst. Clean water is the greatest drink you can have. Making it your primary drink will clear your body of toxins. Aim to drink at least one liter per day. Herbal teas, either cold- or hot-brewed, are a terrific way to add a touch of taste as well as to receive some added benefits (such as easing digestion and improving your immunity).
Every morning when you wake up, rinse your mouth out and then drink a couple of glasses of water. It will promote rehydration during the night and boost your digestive system.
5) Minimize drug use for healthy life - Minimize drug usage
Of course, some medications are worse than others. Smoking cigarettes, for example, is foolish. Drinking a little booze once in a while is not that horrible.
Additional healthy eating tips
2) Vegetables:
You cannot eat too many veggies. They should make up a large component of your diet. Local fruits and vegetables that are in season in your locality are preferable.
3) Herbs:
Not only do they make your meal taste great, they are also very healthy. Garlic, ginger, and chile are my favorites, and they are extremely inexpensive to purchase and simple to cultivate. Garlic is incredibly healthy.
Best tips for healthy body on eating
- Putting them in fresh salads or soups or steaming them are the finest methods to cook your veggies. The next best thing is to stir-fry or roast them. Stay away from deep-fried meals.
- Bright or rich colors are preferable Go for leafy greens, berries, red bell peppers, papaya, moringa, etc.
- Wash all fruits and vegetables Even organic fruits and vegetables might have poison sprayed on them. Ensure that you use water that you would consider safe to drink.
- Get a decent variety Various foods have varied nutritional values. When it comes to fruit and vegetables, consider a range of colors and varieties. This truly applies to all foods. Ensure you are getting proteins, dairy, fruit, veggies, complex carbs, healthy fats, etc.
- Proteins Vegetarian proteins (tofu, eggs, beans, etc.) are ideal for health and other reasons. Failing that, opt for fish (salmon is fantastic) and lean meats (skinless chicken and lean beef are my faves).
- Avoid sweets When you desire anything sweet, opt for dark chocolate. The larger the proportion of cocoa, the better. Raw honey is also fantastic.
The Benefits of Being Vegetarian
There are a few reasons I endorse vegetarianism:
- It’s considerably healthier than most people know.
- It reduces the animal cruelty aspect, particularly with industrial farming. It would be much better to become vegan.
- It saves money. In most circumstances, being vegetarian is cheaper than eating meat.
LIFE FORCE
The life force is a non-physical essential energy that is present in all things in the cosmos, and the universe gives it plenty for everyone.
Although the idea of the life force is rejected by current science, the thought of it is prevalent in most civilizations, both Eastern and Western. Depending on where you are from, you may know it as chi, élan vital, gi, khi, ki, manitou, prana, ruah, qi, vitalism, etc.
In living species, this important energy circulates through the body. If it is clogged, the obstruction is expressed as sickness and/or pain.
This implies that whatever “sickness” you experience, whether it be physical, mental, or emotional, is caused by blocked energy and may be eased by removing the barrier. It also implies that disease may be averted by keeping free channels of this energy in the body. The easiest way to stimulate and sustain the passage of this energy through the body is through the breath.
Life Force and the Breath
When you take the time to focus on good breathing, it will encourage improved breathing even when you’re not concentrating on it. It takes a cycle of nine breaths for the first breath to be released from the body. I recommend doing four cycles of mindful breathing per day. These may be done all at once (36 breaths) or nine at a time at different intervals throughout the day.
Doing the yoga stretch routine will cover 36 mindful breaths and then some. However, you can do them whenever you want. The more, the better.
If you simply want to do one thing a day to preserve your health, try conscious breathing.
Receiving the Breath
Now simply let the inhale come in naturally via your nose. There is no need to intentionally breathe deeply. Just accept it. Over time, you’ll find that your breath naturally becomes deeper.
As you breathe in and out, it may help you envision the flow of energy carried by your breath. It comes up your back when you inhale and down your front as you exhale.
Inhale all the sweetness of fresh positive energy, and expel all the stale and bad.
Three-Part Breath
Breathe long and deep through your nose. First, feel it enter your lower belly, then your lower chest or rib cage, and ultimately your lower throat or the top of your sternum. Feel the pure, wonderful energy of happiness and love rise up from your toes to your brain.
When you are ready, exhale deeply through your nose, feeling the breath depart in the opposite sequence from the one it came in—that is, first from your sternum, then from your chest, and lastly from your belly. Release all bad energy and stress out of your body, from your head to your toes. Continue to breathe in and out like this, effortlessly and constantly.
When you initially start to practice this style of breathing, it may be helpful to place your hands on each of the three locations (belly, chest, and sternum) while you do it. You may also try simply breathing into each location on its own.
Body Conditioning
This section outlines two workouts meant to keep your physical body strong in the most effective manner:
- 5 SFP super-burpees are the basic minimum of a daily workout.
- The best daily conditioning regimen is:
- 10 SFP super-burpees
- 10 pull-ups
SFP SUPER-BURPEE
The Survival Fitness Plan (SFP) super-burpee is an exceptionally effective exercise that functions as a warm-up, mild stretch, and full-body muscle conditioning workout all in one.
When multiple super-burpees are done correctly and in sequence, they also help to supply the body with life energy as well as deliver a cardiovascular exercise. Furthermore, the exercise has been adjusted over time to deliver extra advantages in connection with SFP fight and flight exercises like parkour and self-defense.
Here is a list of the key advantages that the SFP super-burpee has gained:
- Balance
- Cardiovascular workout
- Circulation of life energy
- Coordination
- Explosiveness
- Improved biological function (digestion, respiration, etc.)
- Flexibility
- Muscle conditioning
- Hang time (the capacity to remain airborne)
- Strength and speed in striking
- Warm-up
I strongly suggest completing at least five SFP super-burpees every morning to prepare your body for the day. One SFP super-burpee takes less than 10 seconds. Even if you just have one minute to spare for exercise, you have time to complete SFP super-burpees! I also advocate practicing SFP super-burpees as a general warm-up before any rigorous activity, such as SFP fight and flight training. The SFP super-burpee is made up of five unique exercises, each of which has been precisely picked and altered to deliver the best value in connection to the Survival Fitness Plan. leaping squats: Jumping squats build leg strength, core strength, explosiveness, soft landing abilities, leaping ability, and hang time. Finger-tip push-ups: Finger-tip push-ups boost finger strength and grip, increase striking power, and improve all-over body fitness. Clapping push-ups: These are wonderful for boosting striking power and all-over body training. The clapping element greatly promotes explosiveness, which is fantastic for speed and power. The push-up helps prepare your hands for the palm-heel strike, which is recommended over a fist in SFP self-defense training.
There are two type of push-ups which is listed below :
- Hindu Push-Ups
- Brazilians Push-Ups
1) Hindu Push-ups:
Hindu push-ups utilize the downward dog and the upward dog (yoga positions), which are helpful for your:
- Brain (stimulates)
- Breathing (chest)
- Concentration
- Eyesight
- Hearing
- Kidneys
- Memory
- Nervous system
- Spine
- Whole-body strengthening
2) Brazilians Push-Ups:
They primarily contribute to cardiovascular exercise and hip flexibility, but they also develop core strength and train the lower abdominals.
If you are unable to execute a full SFP super-burpee, you may work yourself up to it by completing each component activity individually.
Once you can perform 10 repetitions of each separate exercise, you should be strong enough to combine them together into an SFP super-burpee.
The first SFP super-burpee you perform for the day (or while warming up for exercise) must be done deliberately and with great intent.
Conclusion
In Conclusion, If you attempt to perform rapid super-burpees immediately, your risk of injury will dramatically rise. Doing the first one extremely well will warm you up and stretch your body. After that, you may progressively increase speed with the second and third repetitions until you are going full-speed for as many reps as you can take.
Note: If you have any injuries, please leave out any portion of the SFP super-burpee that may exacerbate them.
The following is a thorough description of how to execute a complete SFP super-burpee as if it’s the first one.
Jumping Squat
As you breathe in, crouch down as low as you can. Keep your back straight and raise your toes as you crouch down. Put your arms out in front of you. This will help you maintain your back straight. Spring up as you exhale, then leap as high as you can. Tuck your legs up as high as possible on the outside of your elbows. Try to keep your back straight. This is a real box jump. Land as lightly as you can, then establish a crouching squat stance.
Note: If you can’t perform a leaping squat, you may work up to one by doing ordinary squats first. Just do as previously instructed, but without the leap.
