60/40 Fitness Program: Strength & Conditioning

A balanced fitness program emphasizing strength training and conditioning for overall health, aesthetics, and athleticism. Designed for individuals aiming to maintain or increase muscle mass, particularly in specific areas, while maintaining low body fat and good cardiovascular health. This program is inspired by the philosophy of prioritizing intense, shorter workouts for optimal recovery and results. It incorporates strategies for habit formation and addresses potential psychological barriers to adherence.

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Program Modules

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Strength Training

Resistance training focusing on various muscle groups. Each session involves approximately 10 minutes of warm-up followed by 50 minutes of intense work, emphasizing proper form and progressive overload. Focus on compound exercises to maximize muscle engagement. Cool-down and stretching are crucial for recovery.

Strength Training

Weekly

Resistance training focusing on various muscle groups. Each session involves approximately 10 minutes of warm-up followed by 50 minutes of intense work, emphasizing proper form and progressive overload. Focus on compound exercises to maximize muscle engagement. Cool-down and stretching are crucial for recovery.

“If you want to look like an athlete, train like an athlete.”

reflection
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Cardiovascular Conditioning

Cardiovascular exercises such as running, swimming, or cycling. Sessions should last 30-45 minutes at a moderate to high intensity. Listen to your body and adjust intensity as needed.

Cardiovascular Conditioning

Weekly

Cardiovascular exercises such as running, swimming, or cycling. Sessions should last 30-45 minutes at a moderate to high intensity. Listen to your body and adjust intensity as needed.

“But amazingly, if I keep those workouts to about 10 minutes of warmup and 50 minutes or so of really hard work for resistance training, and I keep the cardiovascular work to about 30 to 45 minutes, I feel great.”

reflection