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May 2 - May 19, 2025
Goblet squat.
DB curls.
DB kickbacks.
high-impact cardio. Examples: HIIT class, sprint intervals, running, StairMaster, boxing. High-intensity cardio entails working at 70 to 80 percent of your max heart rate.
Variables you can manipulate to progress the difficulty after four weeks: Repetitions Sets Training intensity Repetition tempo Training volume (or load) Rest intervals Training frequency Training duration Exercise selection
Q. How can I increase the weight when heavier equipment isn’t available? A. Resistance bands, a weighted vest, adding time under tension (TUT), and decreasing the rest time between sets are all great options.
Q. What should I do when one side is weaker than the other? A. This is a common issue. Begin with your weaker side. Keep track of the weights. This will even out over time.
find a video tutorial for each exercise at www.foreverstrongbook.com.
POWER HACKS You can’t out-train a bad diet. Complete your workout at least six hours away from bedtime.
Complete your hardest workouts on the days you typically feel more rested and have the most energy.
Execute the most important exercise in your program first.
The building blocks consist of the five fundamental attributes that each of us has within. These are: Courage Perseverance Self-discipline Adaptability Resilience
Each attribute is a superpower that, with practice, can be maximized to help bridge the gap between who you are today (your current self) and who you want to become (your future self).
The very thing that you are avoiding is often where your power lies.
The quickest way to improve self-discipline is to plan for your weaknesses.
While the Lyon Protocol requires attention and effort, it is much more difficult to live out the current model of predictable decline.
Exceptional living and contribution start with exceptional health.
focus on developing a new identity. This will give you the right mental framework to overcome obstacles, no matter the difficulty.
Shredding just a bit of liver into ground beef is a convenient way to infuse it with good nutrition. You don’t taste the liver, just a richer, more savory version of the ground beef you already love. Grating the liver while frozen is far easier than mincing it; it thaws quickly, so it combines easily into the meat,
chicken thighs have more iron, zinc, and B vitamins than breasts.
