This is the most common question that gets asked by beginners and people looking to kickstart a weight loss journey. There's simple and complex ways to break this down based on goals. This community is based on simplifying things to make them accessible, so with that being said... 2-3 hours a week is the best place to start! If you reframe and think of exercise like a prescription, when you go to the doctor they often give you the smallest possible dose that will get you the results you're after. This will be your minimum effective dose for muscle growth and increase metabolism. This can get broken down into a few different ways: 1:00 long sessions 2-3x a week 0:30 minute sessions 3-6x a week (0:30-0:45 6x/wk has been my personal go-to for a while now!) If you're starting from the very bottom: 0:15-0:20 minute sessions 4-6x per week will help build the habit of showing up for yourself The attached video is ground level fitness, and a great place to start. Even if you're a high level lifter don't shrug off the benefit of adding this in on rest days. Continuing to build the habit is the most important step! https://experiencelife.lifetime.life/article/when-it-comes-to-exercise-what-is-the-minimum-effective-dose/

As a new member, kick off your engagement and start increasing your level within the group! Add a comment saying where you're at in the world!

A common question that gets a lot of unnecessary focus (in my opinion). Tracking calories can be a complex process, adding every food you eat into MyFitnessPal can be a lot of work, and often we lie to ourselves on portion sizes to help feel good. Whatever your goal weight is, try to get that amount of protein in daily. For me, I'm relatively stable around 145-155 pounds. So, I try to focus on getting 155g of protein daily. For many, this seems intense and far outside of what they currently are consuming. If it's too much of a change to start, just get to a minimum of 100g of protein a day! You can always adjust as you go. There's a few reasons to focus on protein over calories. - A transformation is often based around the ratio of body fat to muscle mass. More muscle equals a faster metabolism. The fastest (and often healthiest) way to increase muscle mass is to increase your protein intake. - Protein is also the slowest digesting macromolecule (carbs, fats, protein) therefore it keeps you fuller longer and decreases the temptation to overeat. - It will also aid in recovering from the exercise you endure throughout the week. There are more reasons, but I'll let you explore the link below to see more benefits. https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#TOC_TITLE_HDR_10

Just wrapped up the first live stream, if you missed it totally fine! They are weekly so jump in on the next one. I was focused on power, full body lift, with some pump up at the end. I attached the workout below, if you need alternatives just add a comment there are plenty of options! For example, many people aren't proficient with power cleans, substitute that with KB Swings instead!

I'm starting a recurring event! Every Sunday at 2pm, starting today, I'll live stream a workout and host a Q&A. The more questions (random or not) the better, it'll give me more rest time! It is a way for me to stay accountable, continue to build the habit of exercise, and to connect to the community. You don't need to follow along with what I do by any means, this is not P90X! Join in the zoom link and connect!