Take the path of most resistance. In all aspects of life: easy now = hard later, hard now = easy later.
If you miss one workout, you’re likely to miss another. Find an excuse to workout instead of an excuse not to workout.
Cardio vs. Strength
Why Lift? The Benefits of Weight Training vs. Aerobic/Endurance
- Increase Muscle, Decrease Body Fat*
- Increase Metabolism, Burn More Calories*
- Increase Work Capacity (work harder, longer)
- Injury Prevention #1*
- Joint Health, Joint Stability*
- Bone Density*
- Heart Health
- Athletic Performance*
- Mental Strength: More Energy, Confidence, & Focus
* = not a benefit of aerobic/endurance training
Some science explaining why endurance could make you weak: If an average person does mostly distance running when conditioning, on a cellular level, Intermediate muscle fibers may begin to convert to red endurance muscle fibers.
Endurance Athletics should strength train 2x/week
Step 5 – Designing Workouts: Exercise Selection
See book recommendations for photos and exercise library.
Balance the program with these Basic Movements:
Big to Small Exercises and Muscles
At least 2 of the Big 6 a must, more than 3 may take away from getting better at any of the lifts.
Green Supplements – if you don’t get enough fruits and veggies, if you have to ask, you don’t. recommended fruit and vegetable intake is at least three to five servings per day. (1 First = 1 Serving)
ZMA – Sleep, deep, deep, sleep which means better recovery and faster muscle development. increase hormone levels and muscle strength in athletes. Maybe, but I definitely sleep great, which does help with recovery and therefore better muscle development.
Multivitamin – reduce the risk of nutrient deficiency
The Big 6 (Mostly Barbell Exercises)
- Back Squat
- Front Squat
- OH Press
- Bench Press
Plug your Type of Workouts (Total Body, Lower Body, etc.) into your weekly schedule.
Lower Body 2.2
BB Deadlift (6 sets) x444333
Back Squat 4×8
DB Walking Lunge 3×10
DB Single-Leg Deadlift
Side Plank + Hip XT
Toe Touch 2×12
Knee Grab w/ Reach
Knee Grab Row