PHASE II: PART 2: EXERCISE INTRODUCTION

HOW LONG YOU CHOOSE TO STAY WITH ONE STYLE OF TRAINING NOT ONLY IS RELIANT ON YOUR ATTENTION SPAN, IT IS DEPENDENT ON WHICH TRAINING MODALITY. YOU CHOOSE.

EACH STYLE OF TRAINING COMES WITH IT'S OWN SET OF COMMONLY APPROPRIATED GOALS THAT EACH HAVE THEIR OWN ROUGH TIMELINE.

FOR EXAMPLE:

• RESISTANCE TRAINING:
  • IMPROVED BIOMARKERS
  • MUSCULAR ENDURANCE
  • MUSCLE HYPERTROPHY (GROWTH)
  • PROPRIOCEPTION AND BALANCE
  • STRENGTH
• INTERVAL-BASED TRAINING:
  • ATHLETICISM AND AGILITY
  • CARDIOVASCULAR EFFICIENCY
  • FAT LOSS
  • IMRPVED BIOMARKERS
  • MOBILITY
  • MUSCULAR ENDURANCE
  • MUSCLE HYPERTROPHY (GROWTH)
  • PROPRIOCEPTION AND BALANCE
• STEADY STATE CARDIO:
  • CARDIOVASCULAR EFFICIENCY
  • FAT LOSS
  • IMPROVED BIOMARKERS
  • RACE OR EVENT PREPARATION
• MOVEMENT-BASED TRAINING AND YOGA:
  • FLEXIBILITY 
  • IMPROVED BIOMARKERS
  • MOBILITY
  • PROPRIOCEPTION AND BALANCE
  • RELAXATION AND BREATH WORK
  • STRENGTH

HOWEVER, GENERALLY SPEAKING, MOST RESULTS AREN'T REALLY NOTICEABLE UNTIL AFTER A MONTH (AT LEAST) TOWARD ANY ONE GOAL SO YOU SHOULD BE PREPARED TO INVEST AT LEAST A MONTH.

IF YOU ENJOY VARIETY, TRY MIXING TWO MODALITIES WITH THE SAME GOAL TOGETHER LIKE:

1. FAT LOSS ** - INTERVAL-BASED TRAINING AND STEADY STATE CARDIO.
2. MUSCLE HYPERTROPHY ** - RESISTANCE TRAINING AND INTERVAL-BASED TRAINING.
3. CARDIOVASCULAR EFFICIENCY - INTERVAL-BASED TRAINING AND STEADY STATE CARDIO
4. IMPROVED BIOMARKERS - MOST ANY EXERCISE OR ACTIVITY WILL HELP IMPROVE YOUR GENERAL HEALTH. THEREFORE, YOU'RE AFFORDED MORE FREEDOM TO SWITCH UP YOUR PROGRAM MORE OFTEN.

**- WITH PROPER NUTRITION

1. BE REALISTIC - FINDING YOUR OPTIMAL STARTING POINT IS PIVOTAL TO SUCCESS IN ANY EXERCISE PROGRAM. ALWAYS ERR ON THE SIDE OF STARTING SHY OF YOUR TRUE POSITION RATHER THAN RISKING INJURY THAT WILL PUT YOU OUT OF THE GAME BEFORE YOU REALLY GET STARTED. WHEN IN DOUBT REDUCE YOUR LOAD. WHETHER YOU'RE RUNNING, CYCLING, OR LIFTING WEIGHTS DOING TOO MUCH TOO SOON WILL GET YOU SIDELINED.
2. DON'T RUSH PROGRESS - EVERYONE RECOVERS AND PROGRESSES AT THEIR OWN PACE. FOLLOWING YOUR FAVORITES ATHLETE'S ROUTINE IS LIKE PLAYING CATCH WITH A LOADED GUN. MOST PROFESSIONAL ATHLETES ARE "JUICING" (TAKING ANABOLIC STEROIDS); THEREFORE, THEY RECOVER SIGNIFICANTLY FASTER THAN US "NATTYS" (PEOPLE NOT ON STEROIDS. I WON'T DELVE TOO FAR INTO THAT CULTURE, EXCEPT TO SAY "FOLLOW YOUR GUT". IF YOU FEEL INCREDIBLY COMPETENT WITH YOU CURRENT WORK LOAD INCREASE IT SLOWLY. CONTINUOUSLY CHALLENGING YOURSELF IS WHERE YOU MAKE PROGRESS, BUT PUSHING TO FAST OR TOO FAR IS NOT SUSTAINABLE OR SAFE.
3. EGO ASIDE - IT'S SURPRISING HOW OFTEN THE EGO TRUMPS OUR BETTER JUDGEMENT WHEN IT COMES TO FITNESS. I HAVE BEEN GUILTY OF PUSHING MYSELF FARTHER THAN I SHOULD MMORE OFTEN THAN I LIKE TO ADMIT. HOWEVER, THE LONGER I HAVE BEEN IN THE FITNESS INDUSTRY THE MORE RIGIDLY I'VE BEGUN TO ADHERE TO THE CREDO "EGO ASIDE". YOUR EGO WILL GET YOU INJURED, OR WORSE. I HAVE SEEN PEOPLE GET PERMANENTLY INJURED BY ALLOWING THEIR EGO TO TAKE PRECEDENCE OVER THEIR COMMON SENSE. IF YOU FEEL THAT YOU'RE PUSHING YOUR WORK LOAD FURTHER THAN YOU CAN KEEP UP WITH IT; YOU'RE PROBABLY RIGHT. 
4. TAKE YOUR REST DAYS! - I CAN'T STRESS THIS LAST POINT ENOUGH. PROGRESS IS NOT MADE IN THE GYM. PROGRESS. COMES FROM RECOVERING FROM THE WORK YOU PUT IN. IF YOU ARE WALKING INTO WORKOUTS OR TRAINING FEELING UNDER THE WEATHER, YOU CAN ASSUME THAT YOU'RE AT AN INCREASED RISK FOR INJURY. LISTEN TO YOUR BODY'S SIGNALS. THINGS THAT DIMINISH YOUR ABILITY TO RECOVER ARE:
   • LACK OF SLEEP
   • POOR QUALITY SLEEP
   • POOR NUTRITION
   • INSUFFICIENT PROTEIN INTAKE
   • DEHYDRATION
   • ALCOHOL CONSUMPTION
   • EMOTIONAL OR MENTAL STRESS
   • SYSTEMIC INFLAMMATION (ALLERGIES, ILLNESS, IMMUNE CONDITIONS)
   • MANY MEDICATIONS (IMMUNOSUPPRESSANTS, NSAIDS, ANTIHISTAMINES, ETC.)

NO MATTER WHAT SPORT YOU'RE ENDEAVORING TO SUCCEED IN, ADHERING TO THE ABOVE MENTIONED GUIDELINES WILL GET YOU THERE SAFELY. REMEMBER: THERE IS NO RUSH. YOU HAVE YOUR WHOLE LIFETIME TO REACH YOUR FITNESS GOALS. YOU WILL GET THERE FASTER IF YOU PRIORITIZE PROGRESS AND SAFETY EQUALLY.