Doing this at home will give you phenomenal overall result with not so much time

investment it's not so difficult we're talking about a sum total of really yeah

yeah doing that per week will radically transform your body.

Dr Michael Israel is a leading sports scientist who provides no-nonsense science-based strategies

on muscle building, fat loss, and helping people maximize their fitness potential.

My mission is to get everyone in as good of shape as possible

with minimum time investment.

So where do we start?

So it's the consistency that matters.

Doesn't matter if it's two hours a week or if it's 18 hours a week.

If you're consistent, you can get amazing benefits.

And then there's specificity, which is the most important principle in all of exercise science.

That's telling yourself, okay, I want bigger

biceps and then focus on that and also every real working set should be

challenging. Is there a perfect amount of repetitions to do? There is, it's a trade

secret, but it's... How long will it take me to lose the muscles that I've gained if I don't go back to the gym?

After about two weeks of not lifting, we start to lose muscle, but most people think, oh my God,

another eight months just to get back to where I started but when you gain an

initial amount of muscle it never goes back to the same size as when you

started it's just always gonna be bigger and then we've got a couple of hours

a week I just want to get a bit leaner and I want to gain some muscle.

Okay the first thing we do is hours a week I just want to get a bit leaner and I want to gain some muscle.

...