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  4. The Simple Blueprint to Get Strong & Shredded in 2024 | Dr. Rand Michael

Tired of feeling overwhelmed by fitness options and information
on the internet?  Frustrated by confusing trends and fads
that seem to contradict each other?  Not sure where to
start?


We feel your pain, and Dr. Rand Michael is here to help. 


ED trauma physician/USAF Officer by trade, Strength &
Conditioning Coach by passion, Dr. Michael knows MORE than a
thing or two about training and evidence based research.


In episode 11 of the Live Deep podcast, Dr. Michael dispels
fiction/feelings and carefully communicates the current facts
around resistance training, endurance training, healthy habits,
and how to craft a lifestyle that supports fitness goals. 
The takeaway; don't over-complicate training and stick to the
basics for sustainable growth.


Amongst many topics, we discussed stigmas surrounding squatting,
optimal fitness training routines and volumes, optimal endurance
training, healthy mindset and habits, balancing a busy schedule,
and the intersections of faith, family, and fitness. 


Key Takeaways


- Alternate between strength and endurance seasons in your
fitness routine.


- Consider individual preferences and goals when designing a
training program.


- Modify exercises and listen to your body to prevent injuries.


- Include at least two resistance training sessions per week for
a minimum of 30 minutes each


- Incorporate zone 2 cardio into your fitness routine for overall
health and longevity.


Chapters


03:48 - Current Fitness Routine


09:16 - Definition of Strength Training


12:38 - Addressing Injuries and Modifying Exercises


18:08 - Strength Training Recommendations


21:39 - Strength Training Programming


25:35 - Endurance Training and Goals


32:20 - Seasonal Training Approach


35:08 - Maintenance Endurance Training


37:31 - Zone 2 Cardio and Heart Rate


38:49 - Benefits of Zone 2 Cardio


39:27 - The Importance of Low Intensity Aerobic Cardio


41:11 - Finding Time for Zone 2 Cardio


43:22 - Tips for Endurance Training


46:42 - Balancing Resistance Training and Endurance Training


49:41 - Maintaining a Balanced Lifestyle


55:51 - Creating Rhythms and Habits


58:48 - Flexibility in Training Time


Follow and learn from Dr. Michael on Instagram @dr.captain_


Access Dr. Michael's coaching in the Altum Tribe:
https://www.altumfitness.com/apps


Join our Altum Fitness App waitlist here: www.altumfitness.com


Live Deep, by Altum Fitness, is a show about breaking free from
stress and unhealthy habits through physical and emotional
fitness.  Join us weekly as we explore physical, mental, and
spiritual wellness with frontline experts sharing actionable
insights in the pursuit of discovering what it means to live a
life that is truly DEEP.  #LiveDeep


* The views expressed in this podcast episode are solely those of
Rand Michael, and are not official statements, nor officially
endorsed, by VCU or the United States AirForce

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