In this video we summarize the major lessons we learned in basic health and fitness series.

We started the basic health and fitness series with how to develop the discipline and motivation for working out by forming a habit loop of cue action and reward. Although not a very cool topic, it is very important, as getting fit is a slow process and needs consistent effort over long periods of time. Someone who is motivated only can sustain such an effort. We then described how setting SMART fitness goals are a key in forming the fitness habit loop.

We started the training lesson by emphasizing the importance of balance and the fact that a well-balanced skinny person will look and function far better than someone who has a few big muscles here and there in their body. So make sure that your workout targets all the muscle groups in your body and not just your mirror muscles such as arms and abs.

The easiest way to prepare a balanced workout is to perform functional training exercises. Functional training can be performed by including, eight functional movements in our workout.

These movements are
1. Vertical Pushing
2. Vertical Pulling
3. Horizontal Pushing
4. Horizontal Pulling
5. Squatting
6. Bending pull (To pick an object from the ground)
7. Bending push (Slamming an object into the ground)
8. Twisting

To get best results we must perform big compound movements using free weights, which target multiple muscle groups. Strength and mass gain can only be attained if you progressively increase the intensity of your workouts by lifting more weight or lift same weight for more repetitions. Moreover our body has a tendency of getting used to a certain training regimen, so we should change our workout every 6-12 weeks.

We must also make sure that not only are we training hard but that we are taking enough rest. It is very important to take rest as it is during rest that our body actually builds muscle.

Besides strength training, we should also
– Perform cardio to maintain heart health and burn calories while we are cutting fat.
– Perform dynamic stretching before the workout and static stretching after the workout to decrease the chances of injury.
– Make sure that we are eating healthy nutritious food, which provides correct amount of raw material to make our body strong.

Finally, all workouts are not created equal; you should perform a workout optimized for your fitness goals, fitness levels, and physique. Check out our previous videos to learn these concepts in detail, or download our free E-book from our website.

If you have seen all the videos then congratulations you have completed the basic health and fitness course. This shows that you are serious about fitness. This concludes the basic health and fitness series. We hope you have enjoyed our videos.

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