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.Chapters03:48 - Current Fitness Routine09:16 - Definition of Strength Training12:38 - Addressing Injuries and Modifying Exercises18:08 - Strength Training Recommendations21:39 - Strength Training Programming25:35 - Endurance Training and Goals32:20 - Seasonal Training Approach35:08 - Maintenance Endurance Training37:31 - Zone 2 Cardio and Heart Rate38:49 - Benefits of Zone 2 Cardio39:27 - The Importance of Low Intensity Aerobic Cardio41:11 - Finding Time for Zone 2 Cardio43:22 - Tips for Endurance Training46:42 - Balancing Resistance Training and Endurance Training49:41 - Maintaining a Balanced Lifestyle55:51 - Creating Rhythms and Habits58:48 - Flexibility in Training TimeFollow and learn from Dr. Michael on Instagram @dr.captain_Access Dr. Michael's coaching in the Altum Tribe: https://www.altumfitness.com/appsJoin our Altum Fitness App waitlist here: www.altumfitness.comLive 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