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Move Well


The following “Move Well” strategy will help you build or maintain lean muscle mass, reduce your body fat, increase your energy, improve your strength, agility and power-to-weight ratio, reduce your risk of getting injured, improve insulin sensitivity, boost immune function, and increase organ reserve. No matter what your family history, you’ll arrive naturally at the optimum expression of your own unique genetic makeup, and you’ll be able to maintain your fitness and your new body easily on very little work, for the rest of your life.

Important point: no amount of exercise will ever make up for a bad diet, so make sure you review our “Eat Well” guidelines!

move well


One day a week should be dedicated to all-out sprints (and sprinting does not necessarily mean running). It’s a highly effective workout that takes only 15 to 25 minutes, including warmup. Conduct these workouts only when you are feeling 100% rested and energized. Once a week is the maximum you need to sprint, while once every ten days is a good minimum to shoot for.


There are two strength training days each week. You’ll finish these brief, intense sessions in anywhere from 10 to 30 minutes. There are four essential movements to work on during your Lift Heavy Things workouts. Do max effort for each of these movements twice on your Lift Heavy Things days:

  • Push-up: Scale back by leaning against a wall or performing from your knees. Scale up by doing decline or plyometric.
  • Pull-up: Scale back by using a chair to assist. Scale up by doing plyometric or muscle-ups.
  • Squat: Scale back by leaning against a wall. Scale up by doing pistols.
  • Plank: Scale back by doing from your knees. Scale up by doing up-downs or spidermans.


10306738_10152470573144445_1611036697195542227_nYou have four days a week to:

  • Move Slowly – Meet your quota of 3–5 (or more) hours of low level aerobic activity. Do it all at once on a long weekend hike or cumulatively throughout the week. Walking 30 minutes to work counts just as much as a planned bike ride or a pool swim. It’s about the movement—not the calories. Suggested movements:
    • Walking
    • Hiking
    • Cycling
    • Rowing
    • Swimming
    • Cardio Machines
  • Play – Playing is an essential part of Moving Well! Use these days to let loose, play a sport with friends and have fun while you move. The essence here is to engage in some outdoor physical fun. Remember, this is not about regimentation or exercising compulsively, so don’t feel compelled to follow the “Move Well” plan to the letter.
  • Rest – Proper recovery is as important to your fitness as hard workouts, yet many exercisers disrespect this fundamental truth and engage in chronic exercise. Every week should feature several days of rest or easy exercise, and you should also take a week or two off if you notice a sustained trend of sub-par energy levels or performance. A good rule of thumb is to return to your typical exercise patterns when you feel energized and motivated in a resting state.

With four days each week for Move Slowly/Play/Rest, you have the freedom to choose what you do and when you do it without venturing too far from the core plan. Additionally this freedom allows for sport and work-specific training as needed.