What we've learned about fitness: - Need to make it a lifestyle, be consistent. - Every 24 hours is your battleground. Don’t worry about tomorrow. - Start with small, reachable goals. Start now! - Access to Fitness information, use YouTube and Reddit. - Track Fitness goals and stats with mobile apps. - Increase your lifespan through diet, sleep and exercise. - Journey never ends. A lifetime of learning: cardio, general health, strength training, flexibility, and more. Learn about your body and where you can take it.

Dave’s Fitness Journey: - 38” waist to 32” waist - XL shirt to M shirt - 34% bodyfat to 20% bodyfat

Before - July 2014, 40 years old, 208 lbs - http://bit.ly/davestart

5 years later – July 2019, 45 years old, 158 lbs - http://bit.ly/daveafter

Jump to:

• Fitness growing up – 3 mins 30 secs
• Dave’s fifty-pound weight loss journey - 5 mins 45 secs
• What, why, and apps to track your fitness – 13 mins 35 secs
• Understanding calories and weight loss/gain – 20 mins 41 secs
• Living longer through fit lifestyle – 29 mins 45 secs
• Lessons learned, where to start – 38 mins 25 secs

Links:

MyFitnessPal – to track calories - iOS – https://apps.apple.com/us/app/myfitnesspal/id341232718 - Google Play – https://play.google.com/store/apps/details?id=com.myfitnesspal.android

Zero – to track fasting - iOS – https://apps.apple.com/us/app/zero-fasting-tracker/id1168348542 - Google Play – https://play.google.com/store/apps/details?id=com.zerofasting.zero

5x5 StrongLifts – to track weightlifting - iOS - https://apps.apple.com/us/app/stronglifts-5x5-weight-lifting/id488580022 - Google Play - https://play.google.com/store/apps/details?id=com.stronglifts.app

Reddit Fitness Info - http://reddit.com/r/fitness - fitness wiki, workout plans - http://reddit.com/r/progresspics - motivational posts, people’s progress

Fit to Fat and Back Documentary by Paul “PJ” James – 2009 - https://www.youtube.com/watch?v=ew7g7AqGqzo

Dave Book Recommendation: Younger Next Year: A Guide to Living Like 50 Until You're 80 and Beyond - http://amazon.com/Younger-Next-Year-Living-Beyond/dp/0761134239

Why bodybuilding at age 93 is a great idea: Charles Eugster at TEDx Zurich - https://www.youtube.com/watch?v=rGgoCm1hofM

Phil Book Recommendation: The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage - https://www.amazon.com/Second-Rule-Transform-Confidence-Everyday/dp/1682612384

Jeff Cavaliere Athleane-X YouTube Channel – Putting Science Back in Strength - https://www.youtube.com/user/JDCav24/featured

A Free Total Daily Energy Expenditure (TDEE) Calculator - https://tdeecalculator.net/