This is a question that has many different answers depending on the situation. Generally speaking, workout length is not that important compared to other variables, such as training volume and intensity. Volume equals sets x reps x weight for resistance training, total distance (miles/km) for endurance runners, and can be classified differently for other activities.

In any case, it measures the total work performed and there is a strong relationship between training volume and results. Higher volume leads to better results, as long as you get enough recovery. Otherwise, extra training becomes counterproductive and leads to overtraining and numerous negative changes (declining ability, illness, injury, burnout, etc.).

The actual length of your workout can have some additional importance, so let’s take a look at some exercise scenarios:

Here are 4 common workouts and their relationship to exercise length:

1 – Cardio for weight loss

When people ask about cardio workouts, they usually want to know what length of workout is best for calorie burning and fat loss. People used to say workouts needed to be at least 30 or 60 minutes long to tap fat stores, but current research shows that shorter workouts are just as effective as longer ones.

For example, three 10-minute cardio workouts spread throughout the day can be just as good as one 30-minute workout. As long as the total intensity and length are similar, different length workouts are equally beneficial for calorie burning and fat loss.

This is important for beginning exercisers, because a common mistake is doing too much too soon. Some people are convinced they need long workouts to make progress, but excess exercise is counterproductive if your body is not prepared for them. It is much better to start with shorter sessions and increase the intensity and/or duration as your fitness level increases.

Action Step: When doing cardio workouts for weight loss, the total daily/weekly time exercising and intensity (difficulty) are more important than the length of each workout. If you have a busy schedule and don’t have a long block of time for a cardio workout, multiple short workouts are the way to go.

I actually encourage people to perform cardio workouts of varying lengths and intensities throughout the week to maximize results. If you have more time on one day, you can plan your longest workout for that day and then do shorter/more intense workouts on days when you don’t have as much time.

2 – Cardio for Endurance

If your primary goal is to improve cardiovascular endurance, the length of your workouts is more important. Since endurance training is all about getting your body to perform for extended periods of time, longer workouts are a necessity. If you want to run a 26.2mi/42.2km marathon, doing 30 minute workouts is not an effective approach.

Your body adapts specifically to the type(s) of training you perform, so if you want to be good at running long distances, you have to train using progressively longer distances. This doesn’t mean every workout has to be longer than your last one or you should not do short workouts, but over time the length of your longer runs should increase.

Action Step: When training for cardiovascular endurance, cardio workouts have to be longer than when training for weight loss or general health and fitness. If your current workout length is something your body is used to, at least some of your workouts need to increase in length if you want to continue improving.

Many people use total weekly distance to keep track of their cardio workout volume and determine when to change things up. There should be some variation (up or down) from week to week with a general trend that increases in length over time. However, too many long workouts or large distance weeks in a row can lead to overuse injuries or other problems.

3 – Resistance training for muscle gain (hypertrophy)

When it comes to resistance training, the total time of the workout is not that important compared to the overall program design. Some people get a lot more out of a 30 minute workout than others get out of an hour one. However, if your primary goal is to increase muscle size, the length of the workout and the amount of rest between sets both impact your results.

Training to increase muscle involves performing many sets for each muscle group, with the whole body being trained over the course of multiple workouts. For example, one workout might only be exercises for the chest and shoulders, followed by a leg day, then back exercises, and the last one could be arms and abs. Then the cycle would repeat with days off included wherever necessary during or between each group of workouts.

Note: This is not necessarily a recommendation, just an example of a traditional workout strategy for gaining muscle.

Within each workout it is important for each set to be done using a weight that can only be lifted 8 to 12 times and the rest between sets should be kept low (around 30-90 seconds). The goal is to completely exhaust the muscle group(s) you work each day. This training is very demanding and products high levels of lactic acid, resulting in that temporary burning feeling in your muscles.

More experienced exercisers may perform at least 3 to 5 sets of each exercise and 4 to 6 exercises per body part. This means they are doing anywhere from 12 to 30 sets for one muscle group during a workout. Obviously, new exercisers should not start with this high exercise volume, but if your goal is to gain a lot of muscle, this is the basic training strategy to use.

Action Step: Training for muscle gain is different than training for other types of physical improvement. To be successful, workouts have to be fairly long to accommodate the high number of sets and reps. Additionally, reps are performed slower than during most resistance training workouts (about 5 seconds each) and 4 to 6 workouts are typically done each week. As a result, resistance training for hypertrophy requires time and dedication.

4 – Resistance training for Strength

Many people don’t realize that training to increase strength and training to increase the size of your muscles are not the same thing and they require different types of training to be done effectively. While some workout variables are similar, many are noticeably different.

Some similarities are that both types of training use a high number of sets per exercise and workouts are relatively long (an hour or more). Strength training typically involves 3 to 5 sets of each exercise or more, but the reps in each set are significantly lower (around 3-5 or less) and fewer exercises are performed for each body part during a workout.

Since strength training is all about increasing the maximum amount of weight you can lift, you have to lift heavier weight than you do when training to increase muscle size. If you are new to resistance training, almost any type of training will initially increase your strength, but as your fitness improves, gradually increasing the amount of weight you lift is required to continue increasing in strength.

While these changes are noteworthy, perhaps the biggest difference is the amount of rest between sets. Instead of the short rest periods between sets used to gain muscle, traditional strength training uses rest periods of 3 to 5 minutes or more between sets. Performing 20 sets in a strength training workout requires at least 60 minutes of rest time, which is why strength workouts take so long.

The rest time is important in these workouts, because it allows your muscles to fully recover (or get close), so they can produce the greatest amount of strength in each set. With muscle building workouts, strength production is not as important as fatiguing your muscle, which is why the workout designs are so different.

Action Step: When training for strength, the most important element is lifting heavy weights, because without lifting weights greater than what your body is used to, there is no stimulus for further improvement. In other words, if you always lift the same weights, you will eventually stop making progress. However, this does not mean every workout should be as heavy as possible. You still need enough recovery and having lighter workouts mixed in actually improves your long-term results.

I have included brief discussions of four common types of workouts and from looking at the differences, it becomes clear that the length of the workout by itself is not as important as the rest of the components that make up the workout. In general, the best approach is to design workouts first around what you physically want to accomplish and then make them as long as they need to be for the task.

If time is an issue, you can still do shorter versions of any type of workouts and receive a lot of benefit, they just might not be as effective as they could be under ideal conditions. Finally, these are examples of traditional workouts for each type of training, but there are many other training strategies, especially for resistance training workouts. In any case, you can always find at least some workout programs to work for your lifestyle and needs.

By Ross Harrison
VFT “Awesome” Fitness Expert
VirtualFitnessTrainer.com

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Ross Harrison, VFT Fitness Expert:

Ross Harrison has been a member of the National Strength and Conditioning Association and involved in the fitness industry since 1996. He is a certified personal trainer, certified strength and conditioning specialist, nutritional consultant, and has a BA in psychology from Grinnell College. He has also completed post-certification work in numerous areas including core conditioning, low back health, exercise (Swiss) ball training, exercise nutrition, and sports psychology.

Ross takes a holistic approach to health and fitness and believes a good program must address a variety of issues, including exercise, nutrition, injury prevention, posture, stabilization, and exercise psychology. He works to train and educate people of all ages to improve their quality of life through exercise and nutrition.

Those of us who have spent any time in gyms or health clubs over the years will have noticed people who seem to spend hours in the gym but never break a sweat. Well, I believe that it is not about how long you workout for, but how effective your workout is. I personally never spend more than 40 minutes working out.

This is extremely effective for a number of reasons;

1) It is enough time to raise your metabolism without turning your body catabolic, therefore not breaking down important muscle mass.

2) It allows you to put maximum effort without placing huge time constraints on your workout.

3) It prevents boredom in your workout regimes.

This particular workout is designed for strength and conditioning and does not require much equipment, so can be done at home, in the gym or even in the park. The exercises are quite advanced, but as with all routines you can find beginner, intermediate or advanced options for each.

So, the first thing to do is to prepare your workout station; you need a kettle-bell (weight is dependent on your own preference), a pull up bar and a gym mat if you don’t like laying on the floor. It is then important to perform a 5 minute warm up, this can be anything from jumping jacks to a jog on the treadmill, as long as it will gently raise your heart rate and warm your muscles.

Now its time for the main workout; this will be done as a 6 station circuit. Each exercise will be performed for 30 seconds, making a 3 minute circuit. Then a 90 seconds rest period will be taken. Repeat 4-5 times making approximately a 20-25 minute intense circuit.

The 6 exercises are as follows (see video for demonstrations);

- Kettle-bell swings (Squats with weights or medicine ball*)
- Jump Lunges (Static or dynamic lunge*)
- Pull Ups (Assisted pull up or lat pull down*)
- Spider man push ups (push ups*)
- Burpees (star jumps or squat thrusts*)
- Plank (plank on knees*)

(* = alternative exercises)

Each exercise should be performed with a full range of motion and I always encourage correct technique in favour of number of repetitions performed, so please make sure you watch the video to see the demonstrations. This will make the workout safer and more effective for you.

This workout targets the full body; the Kettle-bell swings are a fantastic exercise for your glutes (bottom) and your hamstrings. The jump lunges target the quads and those important bottom muscles once again. The pull-ups hit the lattisimus dorsi, or upper back muscles, the spider man push-ups work the chest, arms and oblique’s.

The burpees are a full body exercise but also an amazing heart raiser and the plank works on the transverse abdominus (TVA), a sheet of muscle underneath the main abdominals that are important stabilisers for the core. As all of the major muscle groups are worked, not only do you get an amazing strength and conditioning workout but you will also expend an impressive amount of calories.

This workout isn’t just good for your waistline, due to its functional nature it will improve your performance and strength on the sports field. My workouts put the FUN in functional!

Tips

- Keep hydrated throughout your workout. Remember if you feel thirsty you are already approximately 15% dehydrated.

- Perform a full body stretch post routine to aid with recovery.

- Eat a protein meal or snack within one hour of working out to help replenish energy supplies. It is also a good time to eat as your metabolism will be raised post workout.

- If you find the circuit too intense to begin with, give yourself 2 minutes rest between circuits.

- If you wish to increase the intensity of the workout, try adding an 800m run or a 1000m row at the end of the circuit.

So, the only thing left to say is good luck with the workout, I hope you enjoy it and look out for more of my articles and videos here at VFT. Please feel free to leave any comments, all feedback is greatly appreciated.

All the best
James Hutchison, VFT Fitness Expert

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James Hutchison has been Personal Training in some of London’s finest studios for over a decade and has developed a style that focuses on a functional fitness and corrective exercise approach to his clients bodies. This includes using stability, resistance training, kettle-bells, TRX, bodyweight, primal patterns and cardio vascular training.

James is also a graduate of Psychology which allows him to use a scientific knowledge of motivation and behaviour change to embed the principles of health & wellbeing into his client’s life as well as promoting a psychological approach to weight management. James is looking forward to sharing his expertise with VFT readers and helping them achieve their fitness goals.

There are a lot of health and fitness myths out there and many of them involve exercise and weight loss. One common belief it that if you exercise you will always lose weight, but there are many different ways to exercise and working out is still only one part of the big picture. In fact, it is certainly possible to train hard and not lose weight and it can happen for many reasons, some of which are better than others.

Here are 4 common reasons for not losing weight while training hard

Reason #1 – Gaining muscle:

This is the best case scenario if you are training hard and not losing weight. When this happens it means you are simultaneously gaining muscle and losing fat (assuming you are not gaining weight). This is a sign that you are doing a lot of things right and having positive physical changes, even though the progress may not show up on the scale.

If this is really what is happening, you should notice other positive changes, such as improved fitness/workout performance, feeling better in general, and/or having more energy. Additionally, people who gain muscle and lose fat often notice that their clothes start fitting better and their weight starts being redistributed so there is a visible improvement in their physique even without losing weight.

Action Step: Weight is not the best indicator of success and it is possible to make progress in a lot of different areas without changes on the scale. If you want to put more emphasis on losing weight, work on improving your nutrition and/or changing your exercise routine to focus loss on muscle gain and more on fat loss.

Unfortunately, gaining muscle is not the most common reason for working out hard and not losing weight and the following three reasons all happen quite frequently. In many cases it is a combination of some or even all of these reasons, so it is important to look at all aspects of your health and fitness program to find out what is happening.

Reason #2 – Nutrition:

Exercise burns calories and can improve your metabolism to burn even more, but the calories burned during your workouts don’t always translate into weight/fat loss. Weight loss is a numbers game where the calories you consume have to be less than the total calories burned by your metabolism, exercise, and other activities.

The problem is many people think exercise is the most important factor in the equation, but it is usually third behind the calories you consume and your metabolism. Unless you exercise for hours every day, the calories burned through exercise are far less than the calories burned by your metabolism.

Some people think they can never lose weight because they have a slow metabolism, but your metabolism is not solely determined by your genetics and there are things you can do to make it burn more calories. The most common strategy to increasing metabolism is gaining muscle by working out, because muscle burns calories even at rest, but nutrition plays a part as well.

In most cases, it is not an issue of eating specific foods to boost your metabolism, but rather avoiding the problems that cause your body to shut down your metabolism prematurely. The most common things people do to decrease their metabolism are eating too little, skipping meals, and not getting their required nutrients (vitamins, minerals, protein, water, etc.).

The decrease in metabolism is often more significant than the calories burned through exercise, so if you really want to lose weight, you have to maximize your metabolism. Of course, the other big issue is the number of calories you consume. While it is possible to eat too little, most people simply eat and drink too many calories every day.

Even the best exercise routine is not enough to overcome poor eating. If you burn a significant number of calories through exercise, that hard work can easily be undone by a moderate amount of junk foods. Of course, you can still improve your fitness and feel better from the exercise, but you may not lose any weight and if you eat a lot, you could continue gaining weight.

Action Step: If weight loss is your main priority, the place to start is with your nutrition. Exercise will improve your results, but if your nutrition has significant problems, weight loss can be almost impossible. It is much easier to consume calories than it is to burn them off through exercise, so your nutrition really is your most effective tool for losing weight.

Reason #3 – Overtraining:

Many people believe that more exercise is always better and the harder you push yourself, the better your results, but these are only true up to a point. You definitely can exercise too much or push yourself too hard and if you do, it can bring your progress to a screeching halt.

Overtraining is the most common exercise problem for people who workout hard and it usually involves a combination of physical and mental/emotional symptoms. It includes things like performance decreases, burnout, illness, weight changes, heart rate change, and much more. Simply put, exercising too much causes lots of problems and the more overtrained you are, the longer it takes to get back to normal.

Since overtraining is such a big concern and so prevalent these days, there is a lot of information about the signs, symptoms, etc. Instead of restating all of this clinical information, I will discuss a real world example of overtraining that I encountered while working at a traditional gym.

A few years ago I met a person who was at the gym most days of the week and probably spent about 10 hours a week exercising (mostly lifting weights). He told me that he was having trouble making any progress so I asked him about his workout routine, health, training history, etc.

It turned out that during the last year and a half he lost about 100 pounds (~45kg) and even won the yearly member body transformation contest. Unfortunately, during the last four months he did not make any progress and even started gaining back some fat. He also said he was exercising as hard as ever and increased his number of sets to stimulate more progress, but it was not working.

Overtraining is something I have dealt with a lot and everything he told me (including doing the same exercises all the time) made it clear that he was overtrained and needed a complete overhaul of his program. I had him write down all of his exercises/workouts and told him I would make him a new program to get him back on track.

His new program had a lot of new exercises and I significantly decreased the overall number of sets in each workout. I would love to say that he was excited about his new program and started making progress again, but unfortunately he was unhappy with the program.

He did not like the fact that it had different exercises and he wanted to keep doing the same thing he was doing, except get better results. Since he previously made progress with those exercises, he was determined that those exercises are why he succeeded and different exercises would make things worse. He also didn’t want to exercise less because he thought that would make everything worse as well.

I left the gym to start my own business soon after, so I don’t know what ultimately happened, but I would like to think he eventually took my advice. Anyway, I share this story because overtraining is fairly easy for an exercise professional to identify, but it can be very hard to reverse, especially when you have to change things that were previously successful.

Action Step: If it seems like you are doing everything right and exercising a lot, but not making progress (or going backwards), you might be overtraining. Overtraining can be complicated to correct, but start by reducing tour training volume (sets, reps, weight, distance, etc.) and change up your workouts and see if things improve.

If you are significantly overtrained, you may need to work with a qualified fitness professional to get back on track. When people like to workout hard, the last thing they want to do is perform easier workouts, but that may be the only thing that corrects the problem. In any case, if what you are doing is not working, you have to change something to have any chance of future success.

Reason #4 – Stress and sleep:

This is usually combined with at least one of the other reasons, but if you are not getting enough sleep and under a lot of stress, it can make losing weight/fat much tougher if not impossible. Some people experiencing high levels of stress do lose a lot of weight, but this is usually not the case and it’s a bad way to lose weight anyway. Essentially, the more stress you have and less sleep you get, the worse your results will be.

Action Step: If you have a lot of stress in your life or do not get enough sleep, work on changing some things in your routine to help reverse the problem(s). If nothing else, take a few minutes each day to do some deep breathing and relaxation exercises. Being overstressed and overtired really can negate an otherwise effective exercise and nutrition program.

Losing weight/fat can be challenging and doing lots of hard workouts is not always the answer and sometimes it even makes things worse. If you are having problems losing weight, my best advice is to take a close look at every aspect of your lifestyle (nutrition, exercise, stress, etc.) and figure out the main roadblocks to your success.

Finally, if you are already doing well in one area, such as exercise, focus on the other areas instead of trying to further improve something you are already good at. In terms of effort and progress, this will give you a lot more bang for your buck.

By Ross Harrison
VFT “Awesome” Fitness Expert
VirtualFitnessTrainer.com

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Ross Harrison, VFT Fitness Expert:

Ross Harrison has been a member of the National Strength and Conditioning Association and involved in the fitness industry since 1996. He is a certified personal trainer, certified strength and conditioning specialist, nutritional consultant, and has a BA in psychology from Grinnell College. He has also completed post-certification work in numerous areas including core conditioning, low back health, exercise (Swiss) ball training, exercise nutrition, and sports psychology.

Ross takes a holistic approach to health and fitness and believes a good program must address a variety of issues, including exercise, nutrition, injury prevention, posture, stabilization, and exercise psychology. He works to train and educate people of all ages to improve their quality of life through exercise and nutrition.

I get a lot of questions about how exercise affects hormones. Some women are worried that they’ll start missing periods if they exercise too much. Others are worried that they’ll get a shot of testosterone that will make them look like a man. Still others wonder how, exactly, exercise affects the hormones that influence our moods.

Here’s the good news: Exercise (especially the right kind) generally affects your hormones in a positive way. Read on to discover how your exercise routine impacts your body’s natural chemicals…

Adrenaline

I used the name adrenaline, simply because that’s the term most lay people use. And it makes sense, since this is the hormone released by the adrenal gland. However, those in the medical community usually refer to this hormone as epinephrine.

You’ve probably heard of adrenaline – it’s the fast-acting hormone that enables the “fight or flight” response in a dangerous situation. It boosts your heart rate so that your heart can get blood to your limbs more quickly. It also helps your body break down stored glycogen to fuel your activity.

Long-duration, intense exercise stimulates the production of adrenaline. As you might guess, this shot of adrenaline can help you get through a tough workout.

Now here’s the thing…

Adrenaline is normally thought of as a “stress hormone,” which means you don’t want too much unused adrenaline floating around your body. That’s not a big deal when you’re working out, because you’re “working off” any adrenaline you produce. However, even normal stress in your life causes your body to create adrenaline. Point is, you can reduce this stress hormone in your body – and make yourself feel better – simply by working out regularly to use up the excess adrenaline!

Endorphins

Here’s another hormone you’re probably very familiar with, especially if you’re used to working out hard. This is the hormone that produces the famed “runner’s high,” although any long-duration or high-intensity exercise can trigger its release. Endorphins increase your pain threshold, reduce hunger and generally give you a feeling of well-being. 1

Bottom line: Endorphins are your friend! These are the hormones that will get you through a tough workout. The endorphins will block the pain on that last set of squats or help you blast through the last few minutes of high-intensity cardio. And the more you exercise, the more sensitive you become to endorphins (meaning you need less to feel good).

Estrogen

Estrogen is actually a class of hormones which includes hormones such as estradiol, estriol and estrone. Estradiol is the hormone you’re most concerned about, because it’s the one found most in non-pregnant, non-menopausal women.

Estrogen is linked to a whole host of functions, including metabolism and fat storage. While estrogen is thought to accelerate the metabolism, it’s also thought to increase the number of fat stores and reduce muscle mass. In other words, any metabolic boost may be eating away at the muscle (rather than tapping into fat).

Another bonus to lowered estrogen levels is that cancer (especially after menopause) is thought to “feed off” estrogen. Thus women with lower estrogen levels may enjoy a reduced risk of breast cancer.

So you want a low level of estrogen, right? Not quite. That’s because low levels or wildly fluctuating levels of estrogen can cause anything from depression to a bad mood to a poor libido.

The solution?

You want a natural, healthy balance of estrogen. And one of the best ways to achieve this balance is through regular exercise.

Here’s why:

1. Regular exercise promotes good health, which promotes a balanced production of hormones.

2. Regular exercise also helps you deal with stress. And since stress tends to cause an overproduction of estrogen, handling your stress helps balance your estrogen levels.

Insulin

Insulin is a hormone that regulates your blood sugar – that is, the amount of glucose you have in your blood. When insulin is present, you’re more likely to store fat (often in your abdomen). You’re also less likely to use your existing fat stores for energy.

When you eat, your blood sugar goes up. Your body responds by sending out insulin to deal with this spike in blood sugar. Thus the bigger the meal, the more glucose you have in your blood, and the higher your insulin response. The insulin tells your body to store the extra sugar in your fat cells, liver or in your muscles. If these stores are already full, then you’ll have high blood sugar.

Fortunately, exercise helps your body regulate your blood sugar and insulin response. In otherwords, regular exercise (and weight training in particular) helps you “work off” the sugar in your muscles, which helps lower blood sugar. Plus, regular exercise helps improve your body’s sensitivity to insulin, which helps you regulate your blood sugar. Indeed, some diabetics can use exercise rather than medication to regulate their blood sugar.

Testosterone

Quick, what do you think of when you think of testosterone? That’s right, you think of men – especially bodybuilders and other high-intensity athletes.

But here’s the thing – even women have a small amount of testosterone in their bodies. This hormone helps burn fat, build muscle, increase your bone density and contribute to your confidence and sexual desire.

The good news is that vigorous exercise – especially weight training with heavy weights — promotes the production of testosterone.2 While you certainly won’t be able to produce as much of this hormone as a man (which wouldn’t be good anyway, unless you’re partial to a deep voice and other male characteristics), you may be able to boost it enough to enjoy the anabolic and sexual side effects.

Growth Hormone

Some people call this the “anti-aging” hormone. That’s because it contributes to fat loss and muscle building. When you’re young you have an abundance of this hormone. But as you age, this hormone decreases. The “middle age” spread (added fat) and slowed metabolism (less muscle) may be due to a lack of growth hormone.

But there’s good news: Researchers have discovered that anaerobic exercise, like HIIT (high intensity interval training) helps your body produce growth hormone naturally.3 As such, regular high intensity exercise can seemingly reverse the signs of aging, help you shed fat and help you build muscle!

Bottom Line

Almost any type of regular exercise is beneficial to your overall health and wellbeing. However, weight training and high intensity exercises are especially beneficial when it comes to your hormones. These exercises promote the production of testosterone, growth hormone, endorphins and the other beneficial hormones mentioned above. End result? Your looks, health, mood and even your love life get a boost!

References

1. Boecker H., Sprenger T., Spilker M.E., Henriksen G., Koppenhoefer M., Wagner K.J., Valet M., Berthele A., Tolle T.R. (February 2008). “The Runner’s High: Opioidergic Mechanisms in the Human Brain”. Cerebral cortex (New York, N.Y. : 1991) 18 (11): 2523.

2. Hatfield, F. (2004). “Repetitions, Sets, Frequency and Hormones.” Fitness the Complete Guide, 428 – 430

3. Godfrey R.J., Madgwick Z., Whyte G.P. (2003). “The Exercise-Induced Growth Hormone Response in Athletes.” Sports Med, 33(8):599-613.

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Belinda Benn: As someone who hadn’t exercised until I was 37, I know how tough it can be to get into shape—at any age.

In my 30s, I realized that my body had paid the price for years of office work, eating a lot of sugar and fat, and a lack of exercise. I made some drastic changes—both inside and out—and after a few years backpacking around the world and learning to surf with the pros, I hunkered down in my 40s to study nutrition, leaning out, and body building.

It’s all paid off! Now I’m a leading Fitness Expert and Transformation Coach and an internationally published fitness model. My no-nonsense, down to earth approach to nutrition, food preparation, and fitness has proven results for both men and women who want to lean out, get fit, and be the best they’ve ever been—at any age! Get Lean Program.com