Every man needs a routine and there’s no other dude that guys can model than surfer Laird Hamilton. And don't worry, they don't involve carrying massive amounts of weight across the bottom of the local swimming pool or lake!
According to Men’s Journal, here’s his 7 tips that keep him ready to tackle the big waves that he’s known for:
1. Eat three breakfasts. Although there’s plenty of evidence for intermittent fasting, ketogenic diets, and not eating right after breakfast, for Laird he eats 3 breakfasts. Now, don’t go crazy here---he has basically three “mini meals” consistenting of bulletproof coffee for his preworkout, a post workout meal with eggs, quinoa, yogurt and almond butter, and then a mid morning energy juice concoction consisting of turmeric juice and apple cider vinegar.
For us regular guys, this can simply consist of a pre-workout drink (coffee or other preworkout supplement, post workout nutrition and/or breakfast, and mid morning energy boost snack).
2. 10 minutes of Yoga. Laird has a simple yoga routine that he does for us everyday guys and dads, this can be a few simple Downward dogs to stretch out the shoulders and hamstrings, cobras, and vinyatsas to get nice and loose. Check out these great short Yoga routines in the new OnDemand Workouts offered by AkersFitness.
3. Focus on Eccentric Moves. The eccentric part of the move has shown to have some great muscle building benefits and slowing your workout down will having you reaping the benefits. There are two workouts offered in our AkersFitness OnDemand Workouts that will coach you step by step in eccentric workouts. But here’s a short example for a few basic moves:
Bicep Curls: Curl the weights up to the count of 1, hold for 3 seconds with tension, and slowly lower the weight for a count of 8. Repeat 10 times.
Pullups: Pull your chin up over the bar to the count of 1, hold for 3 seconds, and slowly lower yourself down for the count of 8. Repeat 10 times.
4. Plan Hydration: Laid tries to get in 3 liters of bottle each day. He fills up three 1 liter bottles of water and makes sure to have them empty by the end of the day. For us normal dads, we can fill up three gallons of water (or start with 1 and work your way up!) and aim for emptying those by bed!
5. Foam Roll: Foam rollers help release and open up all of the tiny stabilizer muscles in your inner thighs, quads, calves, and even neck. Even 10 minutes a day will pay off big dividends if you stay consistent with it (and you’ll feel amazing as well)!
6. Spend 20 minutes upside down. This is a new one for me! Laird spends twenty minutes either in headstand or hanging from a harness in his garage. This helps elongate the spine and get blood flowing. For us normal guys this can take the form of doing a headstand as part of our yoga routine or even investing in an upside down harness.
7. Take Magnesium for sleep. I know when I’m consistent with my training, my muscles tend to get restless in the evening and magnesium helps by providing muscle-relaxing minerals that will help you fall asleep faster for a better, more efficient recovery.