Optimize Your Fitness

Here is a fitness program pdf that Andrew made available for free.

I turned it into a Notion Template if you like to go into specific sets/reps and lets you track your workouts. You can duplicate it and print it. (all free).

Here’s a cheat sheet for all the fitness & recovery protocols.

If you liked an episode, but found it too long, here’s a summary of all the fitness episodes.

And finally, here’s a comprehensive summary of all the concepts for the science geeks. Look for the exercise-related ones (episode 18→23)

Review what you learned last week. Spaced repetition helps you remember. If you’re new here, then just go over them

• Keep your body and room temperature low. 
  High temperature limits performance. So, cool the palms, turn on the AC, drink colder beverages, take off clothes, etc. 💨

• Push hard to get the 'burn feeling'.
  It releases lactate which enhances performance and acts as a great hormonal boost for cognitive abilities as well🔴

• Do breathing exercises when tired.
  You can do this in between sets or when switching gears in HIIT / zonal training. The physiological sigh is great. It's like activating recovery even before you finish exercising.🫁
  

• End with your favorite exercise. 
  Your brain will think the workout was as good as the ending, even if the actual process was daunting, boring, and tiring 😀
  

• How To Warmup For Better Adaptations
  Do a 5-7 minute general warmup for the body (jump rope, dynamics, jumping jacks, etc.) then a low rep buildup for hypertrophy or a long warmup till max intensity for strength, speed, and power.