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1

Cardio

Ive heard that for heart health we need to get in 150 min of cardio a week but is that zone 2 or zone 3 or does it not matter? Also to add to this how do you feel about perimenopausal women doing like 15-20 HIIT workouts say 2x a week will that help or hinder? Im concerned about the whole cortisol response issue w HIIT

2

Full body weights 3 days/week

I work out with free weights 3 mornings a week from home (thanks to your inspiration) and am always crunched for time. I like to do full body each time to target each muscle group 3 times a week. So I go through a rotation of about 6 lifts alternating upper and lower body so I don’t have to rest as long in between (maybe 20-30 seconds and a little longer between each round). I try to get three sets of 8-10 reps each day (getting close to max effort). Is this going to produce as much gains as a different plan that includes more rest between sets or focuses on more specific muscle groups each day? Thanks for your thoughts.

1

Excercise snacks

Ive been fascinated about the idea of excercise snacking ever since i read about it on the Mini Pause. My question is because of my schedule i find doing 30-45min full body workouts 3 days a week works best for me. So would excercise snacking still work if i just break up those sessions into 3 10-15min sessions 3 days a week or is 60min 3x a week the optimal amount of time i should aim for? The other days are my active recovery days so im walking like 4 miles and doing yoga so im still moving all day just not lifting.

4

Training Plan

Hi! I would like to know how you create your training plans. You said you trained 5x a week. How do you decide what parts to train, chose your exercices, number of sets and reps, etc. Thank you!

1

Proats

You speak alot about your famous proats would you mind giving us your recipe please :)