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

the perfect workout for you to do in 2017. Last year on my personal blog over at Ben Greenfield Fitness.com, I wrote this article called

How to Look Good, Naked, and Live a Long time. And in that piece, I highlighted how to get a

nice body and maximize longevity by using exercise strategies like mitochondrial density training,

super slow sets, pliometrics, power, fat burning sessions, and much

more. But since writing that original article, I realized that A, it has plenty of clues about

the exercise science behind what to do right, but it doesn't necessarily have the complete structure

that shows you how to lay out your ideal sample week. And there are a few flaws in it.

Namely, it doesn't include mobility training similar to the gymnastics skills that I highlighted

in last week's episode. By the way, you can grab last week's episode and the show notes for

this week's episode over at quick and dirty tips.com. This episode is episode number 320. Now, the article also

does include some special biohacks or other strategies I've discussed before, like hot and cold

training and rebounding and hypoxia and foundation training and all this kind of strung together

into the perfect program. So ultimately, it doesn't quite give you everything you need for the ultimate done-for-you

workout plan for 2017.

So in this special two-part episode, I'm going to tell you exactly how I'm going to personally

be exercising in 2017 to get the ultimate combination of full-body sculpting, strength

and power development, brain training, coordination, mobility,

detoxification, and beyond. Now, let's start with strength. So first of all, strength is a crucial

component of a training program, not just because it sculpts and tones your body, but also because

it can be a potent hormonal and anti-aging strategy. Now, there's a lot of ways to train strength,

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