W5 3 Fitness and Activity
Fitness & Activity Jeremy:
So when it comes to your overall fitness and activity levels throughout the day, you really wanna take a look at these things. This is really the way to transform your physical appearance and your wellbeing. Again, we can have the best of both worlds. We can look great and feel amazing in a direction that leads us to long-term overall health and wellbeing. So we can have it all and if you do the right things and you focus on the right intention and purpose during the personal acts of excellence during the day, you can create and stack, day after day, a very solid foundation for all of these things. Great amazing physical appearance, the best of your ability, the ability to feel amazing throughout the day, have the energy levels that allow you to be on just absolute 100% high intensity, high enthusiasm throughout the entire day, and your overall health and longevity of the course of your lifetime. And so we can have all of those things. And the basic principles of overall fitness and activity throughout the day is make sure that you're exercising multiple times per week. Bottom line is, you know, it's not gonna work if you're just working out once a week, and you're stimulating your muscle tissue and your body, and your nervous system only one time a week. And the reason for that is because the bottom line, most people, and this is a habit. This is all about habit, not about any particular one strategic way of optimizing in the specific direction. This is about optimizing the habitual behavior of moving and creating a active lifestyle. That's what we get to sound the foundation for, and for most people, they get caught up in trying to have this like perfect, you know, perfect fitness plan that they've seen in a magazine and it says for them to work out like once every few days. And here's the thing. For most people, that's ineffective because it's not about the perfect plan, it's about the plan that they do every single day and set the intention around actually being able to follow through with. That's the issue. That's the challenge most people are facing. And most people are facing also the challenge of not seeing the level of results that keep them motivated, that keep them going and keep them moving forward. And the best way to do that is making sure that you're working out multiple times a week. And, quite honestly, it's gonna be more fun, it's gonna be more enjoyable, you're gonna be able to do it and actually make sure you're getting and seeing the results from it. So, what I usually encourage for somebody just starting out, quite honestly, you should be working out every day. And I say that because, again, it's not about a perfect game plan at that point, it's about a game plan that works, that actually gets you to what you need to do. And that's what most people are struggling with right from the beginning is the habit of working out. Once we build a habit, now we can start structuring a clear definitive game plan that maybe optimizes your ability at that point. But, right now, if you're not getting to the gym, or if you're not getting to ... if you're not very active at all,
Copyright 2018, LURN, Inc.
Page 1 of 6
then we've gotta perfect the one thing, and the one thing only that matters right now, which is getting it done. Creating the habit and lifestyle of being active. So I would encourage you to look at multiple times a week. Again, if you're starting from complete scratch, then 20 minutes every single day will be more beneficial than three times a week at 45 minutes. Primarily and, quite honestly, I would say solely because it is going to build the habit of movement, activity, and focus on your overall health and vitality. So I would encourage you if you are not working out at all or not very active at all, looking to create a level of movement every single day so that it becomes a habit and creates a lifestyle change, and now we can start creating a different path that allows you to optimize maybe your overall routine and rituals. So the focus is getting active. If you're already active, if you're already at a high-level performance when it comes to working out and doing some things, then what I'm gonna show you here in a little bit is three areas to focus on to optimize that performance level and, you know, I'm certainly somebody that's extraordinarily active. I focus on some pretty deep-level principles when it comes to overall body building and weight training, and muscle hypertrophy, and making sure that you're creating a stimulus in the muscle tissue that allows it to grow and grow in an effective and efficient way, not just burning out the muscle just to burn out the muscle, you are truly creating optimized hypertrophy. So we can go through a little bit of that as well. The other thing is making sure that you are doing weight training and cardio. And yes, I put cardio in there. And you know there's some camps that are like, "Oh, never ever do cardio." There's other camps that are like, "You have to, you know, always do cardio." Here's the thing. Weight training and cardio, you want to have a balance of both because if you are eating in the right way, then it's going to be necessary for you to have some level of cardiovascular activity throughout the day, whether it is you're walking on a treadmill desk throughout the day when you're doing work, or you're going out on your half-hour walk a day in, you know, outside and you're just being active, or it's just you have an active lifestyle to begin with and you have an active job, and you're out on your feet and you're just moving around. Guess what? That's cardiovascular activity. Same thing with weight training. When you are weight training, you are stimulating the cardiovascular system and your heart rate goes up, that is cardio activity. So, they're kind of one and the same, but they all play a same role. You know, there's really no separate thing as like this esoteric thing as cardio. It's all cardio. If you're stimulating your cardiovascular system, it's cardio, right? So there is a focus on what levels of heart rate will stimulate, let's say for example, fat loss as opposed to overall, you know, there's like anaerobic and aerobic activity that will stimulate different levels of fat loss and all of that, but you wanna focus on, if you're doing both, and if you are integrating an active lifestyle that equates to making sure you are strength training and weight training, and an active level of cardio throughout the day? Man, you're gonna be on the right path. So the other thing is making sure that there's many ... You know, there's many different programs out there, making sure that you find the one, first and foremost, that you're gonna do. That's the best program for you. The one that you're gonna follow through
Copyright 2018, LURN, Inc.
Page 2 of 6
with. And so, that right there is number one. What's the one you're gonna follow through with that's gonna excite you, that's gonna create a lot of fun and enjoyment for you? And number two? Man, we can start looking at what's the one that's going to optimize the results that you want. If you're looking to build muscle, there's a direction and a program for you being able to do that in the most effective and efficient way. If you're looking to become an endurance athlete, or you're looking to run your first marathon, or if you're looking to just basically lose 100 pounds and get back into a solid weight where you can kind of be active with your kids and do things that you love? Then there's specific programs and specific things you wanna follow for achieving that very specific goal. It's like anything else in life. And there's no right or wrong. It's just what results are you looking for so that we can go down the path that leads to those results? So make sure that you understand what your goal is so you're clear on that. Now we can actually start identifying that next question that we always ask, right? Who must you become in order to achieve that goal? Meaning what path must you follow and who must you become? Do you need to become somebody that lifts weights a lot to be able to achieve your goal? Well, if you're gonna be an endurance runner, then maybe not. Maybe you don't have to lift weights as hard and as heavy as somebody that's gonna become a body builder. Obviously, right? So let's be very clear about that. Now, there are three very specific training methodologies that I wanna go through right now very quickly because I wanna give you some fundamentals about them that are key to being able to get some results that you really might want. And most people, I think it's pretty safe to say, certainly wanna build a level of muscle. Even if you're a woman, you wanna be strong, you wanna be healthy, you wanna be vibrant. Well, you've gotta have some level of muscle tissue on you and that will obviously reduce a level of fat as well, guys, gals, all of you. And having the ability and understanding about how to genuinely build real muscle is important. And the first methodology is time under tension. So time under tension is about how long your muscles are under a strain during a particular set. And this is where it comes down to how do we ... You know, we talk about optimizing stress? This is all about optimizing the tension and stress on the muscle tissue so you're able to grow it back, and actually create micro tears in the muscle tissue that inevitably are the building blocks for you to actually rebuild that muscle bigger, better, stronger. And so time under tension is key. Now what the research has shown is that when you are doing a set. Meaning one set of, let's say, you know some people do one set of like 10 reps or 11 reps or 15 reps. That's only a aligned with a specific amount of time under tension. So when people talk about when you do really really heavy and you do six to eight reps and that's gonna build the most amount of muscle? Well, it's really really heavy, six to eight reps going in a specific cadence, or a specific time, under that tension that's going to build the muscle. And what science has show, what research has found is that, on average, when you are placing the muscle tissue under 40 to 60 seconds, on average, of time under tension
Copyright 2018, LURN, Inc.
Page 3 of 6
with a significant strain or stress on the muscle. which would be the resistance or the actual weight of the bar or the machine that you're using or the dumbbells that you're using, the weight of that creates the tension. And then the time under that tension is what inevitably creates the level of hypertrophy that builds muscle. And so if you are looking to really build muscle in a very efficient and effective way, time under tension is the methodology that you wanna start applying in a very consistent way. So whether it's once or twice a week you're doing that, and then the other times a week you're doing some of the other methodologies we'll talk about. But you definitely wanna implement this in your workout strategy. So time under tension. 40 to 60 seconds each set. Take a good 30 seconds to a minute off after each set. Go right back into it. And that's how you wanna set that up. The other one is high-intensity interval training. Now this is powerful because you're actually giving yourself short periods of intense anaerobic exercise with less intense recovery periods. It's heavy heavy stuff. This is powerful stuff. This is like what you see in like P90X or Insanity. It's like just going and you are rocking it. You're running stairs, you're sprinting, you're doing heavy lifting for ... Or things something like, let's say, cross fits. You know, high-intensity interval training is a powerful thing to be able to burn body fat and create what's called, let's say, an after burn effect, if you will. But it's essentially epoch, basically, which is you are tearing the muscle down. You are making sure that your cardiovascular system is strained and stressed at a level that allows you to burn body fat after the workout. Which is, if you're doing cardio for example, cardio burns fat during the exercise, during what you're doing? But it's not going to burn body fat necessarily long term over the course of 24, 36 hours, whereas high-intensity training can actually achieve that goal. So an example of that would be sprint for 30 seconds or 20 seconds, and then walk for about 10, 20 seconds, and then sprint again. And I'm talking about a sprint as in you are sprinting full out. And so you wanna challenge yourself even more, you can run upstairs. You can sprint upstairs like what you see here. Another example is, again, weight training at a very high intensity level where you are not necessarily doing time under tension, but you are lifting and then giving yourself a very small amount of time, 15 seconds, 20 seconds at most, of time in between. You're lifting something. There's other methodologies like drop sets, super sets, and a lot of other areas as well. But drop sets and super sets are a really great way to have the benefit of high-intensity interval training while you're weightlifting and doing and focusing on your strength training. So that's a great way to really intensify your workouts and really be able to increase your ability to burn body fat very very quickly. And then, obviously, you have cardio. And again, for the most part, all of this is cardio. If you are straining and putting that stress on your cardiovascular system and you are really getting your heart rate up, then it's all cardio, right? You're getting to that place where your heart rate is getting up, but cardio in the sense of low-intensity cardio and you are either walking or you're jogging lightly, it's important for your overall physical health and wellbeing. It really is. And that's why we talk about, hey, take 30 minutes at least every single day and just walk outside. Give yourself the gift of walking. And you're
Copyright 2018, LURN, Inc.
Page 4 of 6
able to burn some calories, but you're able to be active, and it's just very important for your overall physical health and wellbeing. And so you wanna target, you know, targeted high-intensity cardio programs produce great results. But what I would encourage you to do if you are gonna focus on cardio as a separate part, like you know quote unquote cardio as a separate part of a training regiment, you know, focus on a good walk with some level of incline where you're getting your heart rate up to a certain percentage that allows you to burn body fat during that exercise. Give yourself a good 30 minutes to 60 minutes, doing that in the morning. That's a great way to be able to burn body fat, and then obviously, later in the day maybe have a time under tension training session using weights. You could also do stairs. Walking up stairs. That's another really good way to utilize cardio. And what you can do if you are just starting out is split up your week. So if you're literally just starting out, and you're looking to kind of take action on every single day you wanna set some intention to be active? Awesome. Do maybe like 20 minutes of cardio one day. The next day, do 20 minutes of time under tension and just kind of lifting the four primary core lifts, would be a bench press. So focusing on your chest. A bench press. Or a pushup. And then you have any type of back or like a row exercise or a lap pull-down, and then some level of shoulder. So a shoulder press would be good. And then something like a squat or a leg press or something. You focus on those four areas, and you do it 20 minutes training session. I'll put together a ... You'll have a blueprint for that to be able to make sure you have some clarity on what to do there. But you do that for 20 minutes the next day, and then you rotate. And you maybe do some high-intensity interval training the next day. And so you have a three-day split where it's cardio, time under tension, high-intensity training for no more than 20 minutes on each of those if you're just starting out. And then you continue that throughout your week. Make sure that you're eating the right foods. Make sure that you have enough energy. If you're not eating correctly, that is just not gonna work for you. You're gonna wanna take it even a little bit easier if you're just starting out. So, again, make sure that you consult with your physician to make sure that any drastic or extreme changes you're making are in alignment with your overall health as it stands now, so that you're actually making decisions that are in alignment with the goals that you want. We don't wanna set you back. We're rather make small steps towards the overall goal to be able to have a bigger result in the next few weeks, a few months, than to just go from one extreme to the next, and all of a sudden have you get hurt or anything like that. That is just not worth it. Trust me. I've been hurt in the gym. I've seen people get very very badly hurt in the gym, and there's nothing worse to your overall health and vitality than not being able to work out and be active for months on end because you're having to recover from an injury. So make sure that you are conscientious of that, but these are great fundamentals to be able to get your fitness and activity levels all the way to really being able to optimize your overall health and vitality.
Copyright 2018, LURN, Inc.
Page 5 of 6
Copyright 2018, LURN, Inc.
Page 6 of 6
So when it comes to your overall fitness and activity levels throughout the day, you really wanna take a look at these things. This is really the way to transform your physical appearance and your wellbeing. Again, we can have the best of both worlds. We can look great and feel amazing in a direction that leads us to long-term overall health and wellbeing. So we can have it all and if you do the right things and you focus on the right intention and purpose during the personal acts of excellence during the day, you can create and stack, day after day, a very solid foundation for all of these things. Great amazing physical appearance, the best of your ability, the ability to feel amazing throughout the day, have the energy levels that allow you to be on just absolute 100% high intensity, high enthusiasm throughout the entire day, and your overall health and longevity of the course of your lifetime. And so we can have all of those things. And the basic principles of overall fitness and activity throughout the day is make sure that you're exercising multiple times per week. Bottom line is, you know, it's not gonna work if you're just working out once a week, and you're stimulating your muscle tissue and your body, and your nervous system only one time a week. And the reason for that is because the bottom line, most people, and this is a habit. This is all about habit, not about any particular one strategic way of optimizing in the specific direction. This is about optimizing the habitual behavior of moving and creating a active lifestyle. That's what we get to sound the foundation for, and for most people, they get caught up in trying to have this like perfect, you know, perfect fitness plan that they've seen in a magazine and it says for them to work out like once every few days. And here's the thing. For most people, that's ineffective because it's not about the perfect plan, it's about the plan that they do every single day and set the intention around actually being able to follow through with. That's the issue. That's the challenge most people are facing. And most people are facing also the challenge of not seeing the level of results that keep them motivated, that keep them going and keep them moving forward. And the best way to do that is making sure that you're working out multiple times a week. And, quite honestly, it's gonna be more fun, it's gonna be more enjoyable, you're gonna be able to do it and actually make sure you're getting and seeing the results from it. So, what I usually encourage for somebody just starting out, quite honestly, you should be working out every day. And I say that because, again, it's not about a perfect game plan at that point, it's about a game plan that works, that actually gets you to what you need to do. And that's what most people are struggling with right from the beginning is the habit of working out. Once we build a habit, now we can start structuring a clear definitive game plan that maybe optimizes your ability at that point. But, right now, if you're not getting to the gym, or if you're not getting to ... if you're not very active at all,
Copyright 2018, LURN, Inc.
Page 1 of 6
then we've gotta perfect the one thing, and the one thing only that matters right now, which is getting it done. Creating the habit and lifestyle of being active. So I would encourage you to look at multiple times a week. Again, if you're starting from complete scratch, then 20 minutes every single day will be more beneficial than three times a week at 45 minutes. Primarily and, quite honestly, I would say solely because it is going to build the habit of movement, activity, and focus on your overall health and vitality. So I would encourage you if you are not working out at all or not very active at all, looking to create a level of movement every single day so that it becomes a habit and creates a lifestyle change, and now we can start creating a different path that allows you to optimize maybe your overall routine and rituals. So the focus is getting active. If you're already active, if you're already at a high-level performance when it comes to working out and doing some things, then what I'm gonna show you here in a little bit is three areas to focus on to optimize that performance level and, you know, I'm certainly somebody that's extraordinarily active. I focus on some pretty deep-level principles when it comes to overall body building and weight training, and muscle hypertrophy, and making sure that you're creating a stimulus in the muscle tissue that allows it to grow and grow in an effective and efficient way, not just burning out the muscle just to burn out the muscle, you are truly creating optimized hypertrophy. So we can go through a little bit of that as well. The other thing is making sure that you are doing weight training and cardio. And yes, I put cardio in there. And you know there's some camps that are like, "Oh, never ever do cardio." There's other camps that are like, "You have to, you know, always do cardio." Here's the thing. Weight training and cardio, you want to have a balance of both because if you are eating in the right way, then it's going to be necessary for you to have some level of cardiovascular activity throughout the day, whether it is you're walking on a treadmill desk throughout the day when you're doing work, or you're going out on your half-hour walk a day in, you know, outside and you're just being active, or it's just you have an active lifestyle to begin with and you have an active job, and you're out on your feet and you're just moving around. Guess what? That's cardiovascular activity. Same thing with weight training. When you are weight training, you are stimulating the cardiovascular system and your heart rate goes up, that is cardio activity. So, they're kind of one and the same, but they all play a same role. You know, there's really no separate thing as like this esoteric thing as cardio. It's all cardio. If you're stimulating your cardiovascular system, it's cardio, right? So there is a focus on what levels of heart rate will stimulate, let's say for example, fat loss as opposed to overall, you know, there's like anaerobic and aerobic activity that will stimulate different levels of fat loss and all of that, but you wanna focus on, if you're doing both, and if you are integrating an active lifestyle that equates to making sure you are strength training and weight training, and an active level of cardio throughout the day? Man, you're gonna be on the right path. So the other thing is making sure that there's many ... You know, there's many different programs out there, making sure that you find the one, first and foremost, that you're gonna do. That's the best program for you. The one that you're gonna follow through
Copyright 2018, LURN, Inc.
Page 2 of 6
with. And so, that right there is number one. What's the one you're gonna follow through with that's gonna excite you, that's gonna create a lot of fun and enjoyment for you? And number two? Man, we can start looking at what's the one that's going to optimize the results that you want. If you're looking to build muscle, there's a direction and a program for you being able to do that in the most effective and efficient way. If you're looking to become an endurance athlete, or you're looking to run your first marathon, or if you're looking to just basically lose 100 pounds and get back into a solid weight where you can kind of be active with your kids and do things that you love? Then there's specific programs and specific things you wanna follow for achieving that very specific goal. It's like anything else in life. And there's no right or wrong. It's just what results are you looking for so that we can go down the path that leads to those results? So make sure that you understand what your goal is so you're clear on that. Now we can actually start identifying that next question that we always ask, right? Who must you become in order to achieve that goal? Meaning what path must you follow and who must you become? Do you need to become somebody that lifts weights a lot to be able to achieve your goal? Well, if you're gonna be an endurance runner, then maybe not. Maybe you don't have to lift weights as hard and as heavy as somebody that's gonna become a body builder. Obviously, right? So let's be very clear about that. Now, there are three very specific training methodologies that I wanna go through right now very quickly because I wanna give you some fundamentals about them that are key to being able to get some results that you really might want. And most people, I think it's pretty safe to say, certainly wanna build a level of muscle. Even if you're a woman, you wanna be strong, you wanna be healthy, you wanna be vibrant. Well, you've gotta have some level of muscle tissue on you and that will obviously reduce a level of fat as well, guys, gals, all of you. And having the ability and understanding about how to genuinely build real muscle is important. And the first methodology is time under tension. So time under tension is about how long your muscles are under a strain during a particular set. And this is where it comes down to how do we ... You know, we talk about optimizing stress? This is all about optimizing the tension and stress on the muscle tissue so you're able to grow it back, and actually create micro tears in the muscle tissue that inevitably are the building blocks for you to actually rebuild that muscle bigger, better, stronger. And so time under tension is key. Now what the research has shown is that when you are doing a set. Meaning one set of, let's say, you know some people do one set of like 10 reps or 11 reps or 15 reps. That's only a aligned with a specific amount of time under tension. So when people talk about when you do really really heavy and you do six to eight reps and that's gonna build the most amount of muscle? Well, it's really really heavy, six to eight reps going in a specific cadence, or a specific time, under that tension that's going to build the muscle. And what science has show, what research has found is that, on average, when you are placing the muscle tissue under 40 to 60 seconds, on average, of time under tension
Copyright 2018, LURN, Inc.
Page 3 of 6
with a significant strain or stress on the muscle. which would be the resistance or the actual weight of the bar or the machine that you're using or the dumbbells that you're using, the weight of that creates the tension. And then the time under that tension is what inevitably creates the level of hypertrophy that builds muscle. And so if you are looking to really build muscle in a very efficient and effective way, time under tension is the methodology that you wanna start applying in a very consistent way. So whether it's once or twice a week you're doing that, and then the other times a week you're doing some of the other methodologies we'll talk about. But you definitely wanna implement this in your workout strategy. So time under tension. 40 to 60 seconds each set. Take a good 30 seconds to a minute off after each set. Go right back into it. And that's how you wanna set that up. The other one is high-intensity interval training. Now this is powerful because you're actually giving yourself short periods of intense anaerobic exercise with less intense recovery periods. It's heavy heavy stuff. This is powerful stuff. This is like what you see in like P90X or Insanity. It's like just going and you are rocking it. You're running stairs, you're sprinting, you're doing heavy lifting for ... Or things something like, let's say, cross fits. You know, high-intensity interval training is a powerful thing to be able to burn body fat and create what's called, let's say, an after burn effect, if you will. But it's essentially epoch, basically, which is you are tearing the muscle down. You are making sure that your cardiovascular system is strained and stressed at a level that allows you to burn body fat after the workout. Which is, if you're doing cardio for example, cardio burns fat during the exercise, during what you're doing? But it's not going to burn body fat necessarily long term over the course of 24, 36 hours, whereas high-intensity training can actually achieve that goal. So an example of that would be sprint for 30 seconds or 20 seconds, and then walk for about 10, 20 seconds, and then sprint again. And I'm talking about a sprint as in you are sprinting full out. And so you wanna challenge yourself even more, you can run upstairs. You can sprint upstairs like what you see here. Another example is, again, weight training at a very high intensity level where you are not necessarily doing time under tension, but you are lifting and then giving yourself a very small amount of time, 15 seconds, 20 seconds at most, of time in between. You're lifting something. There's other methodologies like drop sets, super sets, and a lot of other areas as well. But drop sets and super sets are a really great way to have the benefit of high-intensity interval training while you're weightlifting and doing and focusing on your strength training. So that's a great way to really intensify your workouts and really be able to increase your ability to burn body fat very very quickly. And then, obviously, you have cardio. And again, for the most part, all of this is cardio. If you are straining and putting that stress on your cardiovascular system and you are really getting your heart rate up, then it's all cardio, right? You're getting to that place where your heart rate is getting up, but cardio in the sense of low-intensity cardio and you are either walking or you're jogging lightly, it's important for your overall physical health and wellbeing. It really is. And that's why we talk about, hey, take 30 minutes at least every single day and just walk outside. Give yourself the gift of walking. And you're
Copyright 2018, LURN, Inc.
Page 4 of 6
able to burn some calories, but you're able to be active, and it's just very important for your overall physical health and wellbeing. And so you wanna target, you know, targeted high-intensity cardio programs produce great results. But what I would encourage you to do if you are gonna focus on cardio as a separate part, like you know quote unquote cardio as a separate part of a training regiment, you know, focus on a good walk with some level of incline where you're getting your heart rate up to a certain percentage that allows you to burn body fat during that exercise. Give yourself a good 30 minutes to 60 minutes, doing that in the morning. That's a great way to be able to burn body fat, and then obviously, later in the day maybe have a time under tension training session using weights. You could also do stairs. Walking up stairs. That's another really good way to utilize cardio. And what you can do if you are just starting out is split up your week. So if you're literally just starting out, and you're looking to kind of take action on every single day you wanna set some intention to be active? Awesome. Do maybe like 20 minutes of cardio one day. The next day, do 20 minutes of time under tension and just kind of lifting the four primary core lifts, would be a bench press. So focusing on your chest. A bench press. Or a pushup. And then you have any type of back or like a row exercise or a lap pull-down, and then some level of shoulder. So a shoulder press would be good. And then something like a squat or a leg press or something. You focus on those four areas, and you do it 20 minutes training session. I'll put together a ... You'll have a blueprint for that to be able to make sure you have some clarity on what to do there. But you do that for 20 minutes the next day, and then you rotate. And you maybe do some high-intensity interval training the next day. And so you have a three-day split where it's cardio, time under tension, high-intensity training for no more than 20 minutes on each of those if you're just starting out. And then you continue that throughout your week. Make sure that you're eating the right foods. Make sure that you have enough energy. If you're not eating correctly, that is just not gonna work for you. You're gonna wanna take it even a little bit easier if you're just starting out. So, again, make sure that you consult with your physician to make sure that any drastic or extreme changes you're making are in alignment with your overall health as it stands now, so that you're actually making decisions that are in alignment with the goals that you want. We don't wanna set you back. We're rather make small steps towards the overall goal to be able to have a bigger result in the next few weeks, a few months, than to just go from one extreme to the next, and all of a sudden have you get hurt or anything like that. That is just not worth it. Trust me. I've been hurt in the gym. I've seen people get very very badly hurt in the gym, and there's nothing worse to your overall health and vitality than not being able to work out and be active for months on end because you're having to recover from an injury. So make sure that you are conscientious of that, but these are great fundamentals to be able to get your fitness and activity levels all the way to really being able to optimize your overall health and vitality.
Copyright 2018, LURN, Inc.
Page 5 of 6
Copyright 2018, LURN, Inc.
Page 6 of 6
