A Microdose Workout is an all-in-one form of training scientifically proven to work.
These workouts have been shown to be effective for the following:
- Improving functional training ability
- Burning fat
- Building muscle
- Skyrocketing endurance
- Decreasing the risk of cardiovascular diseases
- Increasing overall quality of life [1] [2] [3]
These workouts are easy to learn, providing you with foundational information that will be with you for a lifetime. In addition, you’ll be able to teach your family and friends what you’ve learned, helping them to improve their health.
Best of all, these total body workouts are fast to finish.
How long did it take you to finish your last gym workout? 45 minutes? One hour? Two hours?
Studies show the time it takes to complete a workout is a common barrier to sticking with an exercise program. [4]
Microdose Workouts only take 15 to 25 minutes to complete! This leaves more room in your schedule for important things like hanging out with friends, spending time with family, and working on that side project.
Who Can Benefit From This Book?
Let's face it. We are tired of running on a treadmill for an hour, spending early morning hours in the gym, and "putting in the time" with old ways of weightlifting, which aren't necessarily for everyone.
Most of the programs you see online are recycled, having typically been marketed towards bodybuilders.
Microdose Workouts are perfect for the guy or girl who wants a lean, muscular, and functional body without feeling like they are training for the Olympics Bodybuilding stage.
These workouts are perfect for those who are:
- Short on Time: These workouts don’t take hours like traditional weightlifting programs, making them ideal for on-the-go people.
- Have No Gym Access: Since you only need one piece of equipment to do ALL of these workouts, you don’t need access to a commercial gym. Stop throwing away money each month!
- Need Variety: These workouts are great for people who don’t enjoy going through a traditional workout routine that features the same boring exercises from month to month. Microdose Workouts provide plenty of variety and fun.
The term “microdose” has become synonymous with Silicon Valley and productivity. But when it comes to fitness, I use it a bit differently.
Capturing that same idea of the smallest dose to capture the most significant benefit, you can think of a microdose workout as the least amount of exercise required to provide the highest health benefits.
My microdose workouts are short in duration, only taking 15 to 25 minutes to complete. But what they lack in time, they make up for with intensity. These short burst workouts target every major muscle group. That means you’re getting a full-body workout every time.
With a microdose workout regimen, you also don’t have to worry about adding those dull cardio days to your workout. (Remember that day you always skip in favor of weightlifting? You know who you are.)
Given the high-intensity nature of microdose workouts, you will put yourself through a cardio workout without even realizing it. Microdose training is an all-in-one workout, targeting both strength AND cardio.
What are the Benefits of Microdose Training?
What would you say if I asked how much time you spend in the gym on an average day? If you’re like most people, you’ve been taught to believe that a longer-duration workout is better for you. This is not the case!
Fat Burning
Using this quick burst workout format will place a huge demand on muscle tissue for energy. Studies show that microdose training taps into a higher level of fat burning through high-intensity intervals.
But it gets better. High-intensity exercise triggers a significant increase in excess post-oxygen consumption, better known as EPOC. Don’t let the fancy name scare you.
Here’s EPOC in a nutshell—
When your body uses oxygen during exercise, it goes into an oxygen deficit. Don’t worry! This is completely normal. So, post-workout, EPOC refers to the energy used to pay that oxygen deficit back and get it back to normal levels.
The greater the intensity, the higher the level of EPOC, and the more calories you burn for hours after your workout has ended. [5]
Overall, the high-intensity format of microdose workouts has been shown to promote healthy weight loss over the long term. The reason for its high retention level is due to its short duration and fast results.
Muscle Building
While you won’t look like Phil Health or Brandon Curry (right away), you will definitely build lean muscle mass with microdose workouts.
The complex exercises I’ve selected target the most muscle groups in one sitting. In other words, you’ll work several muscle groups at once with every exercise.
Full-body workouts are scientifically proven to cause the necessary microtears in the muscle that prompt muscle growth. [6]
Also, the acute variables – sets, repetitions, intensity – of microdose training are based on the scientific literature for muscle building.
Microdose training is ideal for anyone looking to build solid lean muscle while getting toned or ripped.
Functional Movement Patterns
Here’s something you probably don’t think about: proper movement patterns. You might be saying to yourself, “I know how to walk. One foot in front of the other. What do I care about learning about proper movement patterns?”
Unfortunately, too few people know how to train their bodies to optimize functional movement patterns. The result is an increased risk of injury and muscle overcompensation or when a stronger muscle takes over for a weaker muscle.
The movement habits you build now will follow you for years. So you want to fix a problem before you reach your golden years and the issue has become too advanced.
My microdose training is designed to improve functional movement patterns or movements you do every day, such as squatting, sitting, pushing, pulling, and reaching. This will help you get stronger, stay independent, and lower your risk for injury over the long term.
What makes Microdose Workouts the Best Method of Training?
I’m not trying to toot my own horn, but I believe the microdose training method is one of the best. Here’s why:
Science-Backed
One of the most significant issues I see with internet fitness programs is that they take the bodybuilding program that worked for a pro bodybuilder and expect an average person to do it. Unfortunately, most of us don’t have four hours to dedicate to the gym.
Another example is the “bro science workout” that has become so popular. Unfortunately, these workouts only scratch the surface of fitness as they neglect to focus on muscle groups that require extra attention, such as your glutes and hip flexors.
The exercises in my microdose workouts are hand-selected and scientifically proven to promote fat burning, strength gains, and muscle building.
All-in-One Training
Speaking of fitness benefits, microdose training can help you achieve a lean and athletic physique while improving your everyday functional strength and dramatically reducing your risk of injury.
No more splitting your workouts into strength, muscle growth, and cardio days. Instead, every microdose workout promotes endurance, strength, power, and muscle growth.
Your Safety First
My microdose workouts are arranged to maximize the above benefits while reducing your risk of injury.
For example, you aren’t going to be put in a situation where you need to test your one-repetition maximum (1RM), which is the most common cause of injury in the weight room.
All of the exercises in microdose training are functional. You’re not trying to set any personal bests, but instead focus on safely improving your overall physique and fitness level.