Drew Baye. How to stimulate improvements in all 5 of those factors?Muscular strength & stamina

Vast majority of people do not workout...
-they believe must spend 150min/week
in the gym
-not too much time considering great
value of working out
Large number of people won't spend
this amount of time
-if something could get these folks
working out, that would be great
Most people would do better using the
12 min/week approach from McGuff,
than regular ineffective approaches

The book: Body By Science...
Fitness has 5 functional factors:
1-muscular strength & stamina
2-cardiovascular & metabolic efficiency
3-structural strength
[bone & connective tissues;
resistance to injury]
4-flexibility
5-body composition
The better body composition, the better
strength to body weight ratio

How to stimulate improvements in all
5 of those factors?
Muscular strength & stamina
Must do very demanding work for muscles
Cardiovascular & metabolic efficiency
Must create high metabolic demand &
stress cardiovascular system
[can do this as well with circuit strength
training as with endurance activities]

If train intensely:
-sets last 60 to 90 seconds
-move quickly between exercises
-can achieve & maintain significant
heart rate elevation
-don't need separate 'cardio'
Flexibility
Must routinely move through a full
range of motion
[unless injury recovery, or other
exceptions where stretching is needed]
-strengthens bones & connective tissue

Body composition
Must have great diet
[exercise is not for burning calories]
-must do strength exercise so, when
in calorie deficit, you
DON'T LOSE MUSCLE MASS
The goal is to have more muscle,
less fat

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baye.com

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