This is more for the future

• Give things enough time to get real feedback
• Fasted training
• More efficient at tapping into your fat stores
• Basically it trains your body to tap into you fat stores at 60% or 70% HR

Sprinting is the way to do this

• Max stress for 30 seconds
• Rest for 90 seconds
• 8 times

six months in a calorie deficit is prone to nutrition deficiency. If you are aggressive (like a six weeks) you will be able to go back to normal QUICKLY.

Think about QUICK WEIGHT LOSS

Keep the same workload. You have a LOT to loose.

Keep your current intensity but reduce the calorie deficit by thousand.

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Six week program of super low calories. 1500 for example.

• Exercise is not the goal itself
• Maximize Muscle Mass and VO2 max
• These two things maximize lifespan

• Build the muscle leading up to the stuff

• Focus on the OUTPUT of your exercise.

I wanted to basically walk it. Ended up being faster than the previous one. And also, tbh, I could have been faster.

I am pretty impressed with you dude.

I am proud of you

Holy shit man. Am i really going to do another half? Ahhhhhhh

just keep it simple.

I sprinted today. It felt good dude. I want read more into this.

The crazy thing is that it DOES seem like I got an upper body workout.

(I think we should just do this once a week)

LONG REST PERIOD

MAX EFFORT

Fast twitch muscles or type 2 muscle fibers

Rest period between 100% effort sprints ranging anywhere between 8-15 seconds or more should be at least 5 minutes. It’s not a matter of whether you feel rested, it’s a matter of giving the mitochondria time to regenerate ATP.

Less than 30 minute workout

Warming is critical

Lunges, Side steps, hops.

Warmup is at 80% max. 90% and then 100%.

Structure of the workout

15 seconds of running

TWO MINUTES OF REST

Four to Five sprints. You can get up to 8 Sprints.

(.5 + 2) * 8 = 20 minutes

Form

Arms do have to work.

Strike below your hips. Don’t “pull” with your hamstring.

You have to use your arms. You will go faster.

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Alternative:

20 or 30 second sprint

4 minute rest between.

Ok. I have signed up for a gym again. After a four year hiatus.

I just couldn’t replace the gym. And I don’t want to look back and see that I wasted time.

I am excited dude. No pressure. Just spend time everyday pretty much being active. Different things on different days.

I want to get ripped. Build up the muscle. I am of the age where this needs to happen.