Periodization is scientifically proven to be the fastest route to results. The principle is simple, if you haven’t exercised before you need to adapt your tendons and ligaments to exercise. This is done by strengthening your core (explained in the next chapter), tendons (they hold muscle to bone) and ligaments (they hold bone to bone) before you work your peripheral muscles, such as your biceps, triceps, abdominal, etc. This is done via low-intensity circuit training. Circuit training is doing one or two sets of exercises per muscle without over working them, alternating between upper-body and lower-body. This needs to be done for approximately 4 weeks. Once you have finished your four weeks of training you will then need to take a break for a week and do a completely different form of exercise. For example if you have been doing jogging or walking for cardio and the weight training programme provided in this book, you will then need to find something new to do. Ride a bike, do some boxing, either way it has to be at a lower intensity than you have gotten used to over the last four weeks. After your break you then need to hypertrophy (a fancy term for grow) your muscles via anaerobic weight training. This is done for another 4 to 6 weeks before taking another break. After you have hypertrophied your muscles you then need to work on endurance via aerobic weight training (high reps). I am not going to go into too much detail when it comes to periodization, simply follow the programme and make sure you take your breaks when you need to.