On non-training days we just take it easy and stay out of the gym.

All that I ask is we stay on track on our diet. We need to continue to track our food intake,continue to eat healthy and make smart food choices. We have our rests every 2 days or so and that's so we give our muscles adequate time to recover and repair. All of the muscle building comes from our rest days so it is mandatory we get enough sleep per night and we are taking in enough protein for our daily needs. I rather have you skip a workout than work out with 2 hours of sleep in, that runs the risk of injury and terrible performance in the gym.

Many people reading this just don't get enough sleep. It's been found by research that we need to be having either 4 1/2, 6 1/2 or 9 1/2 hours of sleep. The 8 hour mark was thought up after outdated research and waking up in this period of sleep is during an incorrect cycle in our sleep, leaving us groggy and irritable when we are awake. Don't underestimate sleep and don't try to be the tough guy who only needs 2-4 hours of sleep believing that sleep is a waste of time. Sleep plays an important role in regulating our metabolism, energy levels, performance in the gym and reduces stress levels.

Managing stress is also a crucial role in the program. I understand that bills need to be paid, work needs to be done, you may have kids and you may have a hectic schedule. In today's era, we are busier than ever in our daily lives and the good news is working out has been shown time and time again to reduce stress levels and improve quality of life. Hard workers, you are blessed to be in this day and age where workout programs such as this one (and possibly ONLY this one) acknowledges the fact that people do not have 2-3 hours to spend in the gym.

We need to get in, put in the work and get out to carry on with our lives. You won't be in the gym for hours and hours, we will be in there for no more than one hour. Anything more than that becomes excessive, can lead to over training (which is real) and doesn't work for most people's schedules. Just get in and get out.