Fitness and Nutrition

Dr. Gabrelle Lyon’s Forever Strong Five-Day Training Program and The Lyon Protocol

Dr. Gabrielle Lyon is an accomplished board-certified family physician and a distinguished New York Times Bestselling author, lauded for her latest work, FOREVER STRONG: A New, Science-Based Strategy for Aging Well. Her book’s exceptional success has also earned her the esteemed titles of Wall Street Journal and USA Today Bestselling author.

In The Lyon Protocol®, you’ll discover a step-by-step approach to figuring out and implementing an appropriate macronutrient and food balance that suits your individual needs and goals. It will provide you with valuable insights on determining high-quality protein sources and how to include them effectively in your diet. The protocol is based on evidence-based guidelines and can be adapted to your personal preferences and objectives.

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Dr. Gabrielle Lyon’s “Forever Strong Five-Day Training Program” is a fitness program designed to promote strength training and muscle growth. While the specific details of the program may vary depending on the individual’s goals, fitness level, and preferences, it generally focuses on resistance training exercises targeting different muscle groups throughout the week.

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Shortcut to Shred

This is an intense 6-week plan built by Jim Stoppani that combines weight training and cardio into a single session. It includes a nutritional plan as well as supplement recommendations for quick fat loss. All of the exercises in this program are available on YouTube if you aren’t sure how to do it.

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Abel James’s 7 Minute Morning Workout Routine

He is a fan of short, high-intensity workouts for burning fat and gaining muscle.  He suggests picking full-body exercises and doing them for 20 seconds on and 10 seconds rest.  The intensity level should be an 8-9 on a scale of 1-10

Here are a few of his favorites:

  • Burpees
  • Sprints
  • Hill Sprints
  • Bicycle Sprints
  • Jumping Jacks

Tim McGraw’s 20-Minute Routine

When Tim has little time for a workout, he does this routine:

Warm-up: do three sets of 20 jumping jacks with a 30-second rest between each set.

Pushups. Advanced Move: rotate to side plank between pushups (as many as possible).

Squats: (as many as possible).

Sit-ups. Advanced Move: V-ups (as many as possible).

He does each of these moves for 40 seconds, then takes a 20-second break in between. Also, he rests for a minute after each round. He does a total of five rounds.

Athleanx Series

Athleanx is a great resource for learning about the anatomy of each muscle group and how to work each muscle group effectively and without injury. Check out the links below for the muscle groups you want to target.