whenever I asked people what they would do if they had more time. A few of the same things come up. One of the most common ones is I would get back into the gym and go three or four times a week. Indeed, physical fitness is extremely important as part of our lives and like I mentioned earlier, physical activity and being in shape can make us more effective in every other aspect of our lives by improving our focus our happiness and our mental acuity. But who has the time to go to the gym for two hours, four or more times per week? Well, as it turns out, not only is that unnecessary, it can actually be detrimental to your health. See, overtraining is just as bad as not training at all. And maybe even worse. Fortunately, a lot of recent research has identified a new type of training that is more effective than the long to our weightlifting and running exercise routines. Of the 1980s, it's called high intensity interval training or hit. The basis behind hit is to do short, intense bursts o...

f exercise interrupted by short breaks. This applies not only to cardiovascular health, where you do a series of sprints for a few minutes rather than running 10 miles. It also applies to weightlifting, where one very intense heavy set of slowly raising and lowering the weights until muscle failure can have more of an effect on muscle growth than doing five sets of 12. For example, it is a really cool metabolic hack because it actually conditions the body to speed up the metabolism and muscle repair more than if you were doing long exhausting workouts, it also makes your body burn fat like crazy speaking from experience, the idea is to do the bare minimum to stimulate muscle growth and development without doing the kinds of damage or micro tears necessarily associated with exercise. Now there's a fine line and if you can hit it, your body will stimulate growth and speed up your metabolism without having to do all the repair work. In fact, you don't even need to go to a gym to do hit work. You can do hit with squats, pull ups, push ups, and sprints, which saves you the time of driving back and forth to the gym. Remember how I told you that we would use paradas law in all different kinds of ways throughout this course, this is a perfect example. Hit workouts of 20-30 minutes, including cardio and weightlifting. Yes, seriously are the 20% of work that yields 80% of the results. For this reason, I'm a big advocate of crossfit. A typical crossfit workout is 60 minutes, but that includes 10 minutes of warmup and 10 minutes of stretching after the workout. The workout itself consists of 25 minutes of strength training because there's a lot of rest in between sets and usually a very fast paced intense workout of 7-20 minutes, Yep. An average workout is about 15 minutes. It's hugely efficient and it will speed up your metabolism and stimulate growth. Like you wouldn't believe this is not only because it's intense and fast paced but also because it's stimulating the larger muscle groups like your glutes, your quads, your hamstrings and more, which stimulate human growth hormone production and testosterone. Now I'm going to give you guys some links in the supplementary materials, including a link to Tim ferris's blog explaining how he gained £34 of muscle in just four weeks while losing £3 of fat. He did this without illegal drugs and with about an hour a week at the gym, it's amazing. Check out some of the various forms of hits such as crossfit bootcamp and so on. C, which exercises such as kettlebell swings and squats make the largest impact. And you will be amazed how quickly you can work out and still see huge performance gains

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The Priority Star Worksheet

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Jonathan Levi

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Getting fit in fewer hours

Getting fit in fewer hours

Lesson Info

26. Getting fit in fewer hours

Lessons

Class Introduction: Structure & how to succeed

Why do things quicker

Where most people spend (or waste) their time

Quiz: Chapter 1

The power of preparation

Having clear priorities & goals - and making them "SMART"

Organizing priorities with the Priority Star Exercise

Setting deadlines & and making them real

The Pareto Principle - our secret to being effective

The "Bad" kind of multitasking, avoiding distractions, and meditation

Batching similar tasks

The "Good" kind of multitasking & the wheel of life

Planning for structured rest periods

Using small chunks of wasted time effectively

Quiz - Chapter 2

Just how much time are you wasting on your computer?

Automating meeting scheduling

Text expansion - stop typing the same things over and over

Speaking is faster than typing - and clicking

Using custom gestures to speed up common tasks

Launchers - act without doing

Wasting less time reading and sorting through email

Automating simple, repetitive tasks effectively across the web

Watching lectures, videos, and podcasts faster

Quiz: Chapter 3