Welcome to the Get Fit Guys, quick and dirty tips to slim down and shape up.

My name is Ben Greenfield. I'm the Get Fit Guy. And in today's episode, you're going to learn

eight new ways to build fitness all year long. In several previous Get Fit Guy episodes, I've introduced the concept of specific

adaptation to imposed demands. That's known as the said principle, the SAID principle, an exercise

science. For example, in my episode, How to Get Better Results from Weightlifting, which you can

find at quick and dirty tips.com, you learn that the

said principle just means your body eventually gets used to the type of workouts you do, the load you

place on your body, the angle at which that load is placed across muscles, your level of fatigue

or balance or cognitive challenge while carrying that load, et cetera. And because of this, it's important

to vary your training as much as possible.

While you can achieve that variety by doing some slow cardio workouts, some higher intensity,

cardio intervals, some cross training with sports like swimming or soccer or tennis,

some explosive weight training, some regular speed weight training, some super slow training, and more.

There's eight quick and dirty tips I have for you today to ensure that you beat back that said principle

and gradually grow your fitness all year long.

So here we go.

Number one is to progress from static to dynamic to loaded balance.

So this first tip is a perfect example of a balance progression.

Stand on one foot. Okay, got it? Good. That's static, unmoving balance, and it's not that complex, right?

Now, next, stand on one foot, but add dynamic components, like a boseubal, a wobbly board, a foam mat, or any other unstable device.

And then finally, stand on one board, a foam mat, or any other unstable device.

And then finally, stand on one leg in a dynamic balance situation and add load,

...