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hey guys dr. Berg here in this video we’re gonna  talk about the perfect exercise now what is the  

perfect exercise it really is based on your body  so you have people that are completely out of  

shape completely burnt out and any of those  people that are really top athletes so we’re  

gonna just teach you the elements so you can  adapt them to your workout it really exercises  

composed of three simple variables we have the  time of exercise we have the intensity and then  

we have the recovery and then you also can have  frequency and how many times you do it but that’s  

the simplicity of a workout now the question is  if you’re going for toning or you’re going for  

fat-burning there’s different things that you  can go for like for example if you’re going for  

toning you’re going to be working in the body part  a little differently what I’m going to talk about  

is mainly overall fitness and fat burning okay  it’s how to maximize that so the first thing to  

know is that the time of exercise is really not  something that increases growth hormone which is  

the main fat burning hormone so in fact the more  you work out the more you increase cortisol the  

more you add stress to the body so these people  that are doing that let’s say the high-intensity  

long duration hour hour and a half boot camp every  single day all they’re doing is raising cortisol  

they’re not going to get fit they’re not going to  lose weight so ideally to trigger growth hormone  

you need shorter time higher full-body intensity  and lots of recovery that would be the best option  

now let’s first talk about intensity what kind of  intensity do I mean well anything that works your  

every single muscle at one time that would be  the best thing like some people would do some  

type of kickboxing aerobic type workout where  they’re doing you know lower body and upper body  

I like to do deadlifts in fact that really helps  my back when I do that but doing a good deadlift  

with great technique you can get some serious  intensity because you’re using every single muscle  

that you have you can also do jump rope you can  do like certain types of yoga is very very high  

intensity you know to work every single body so  we want to do something that spikes the pulse  

rate fast and works all your body but we don’t  want to do this for a long time but you want  

to do it short now here’s the here’s the rule of  thumb the maximum time of workout if you’re doing  

interval training which is short high-intensity  rest short intensity high rest would be between  

20 and 40 minutes any time you have to go over  40 minutes what that means is that you’re going  

to diminish your returns it would be much better  than increase the intensity so I like to do short  

high-intensity rest but if you’re just starting  out we’re just getting into it 20 minutes every  

other day is fine so what I’m talking about is  let’s say you’re gonna do some type of workout  

where you would do a high intensity for 2 maybe  3 minutes maybe 1 to 3 minutes and then you would  

rest for maybe 4 to 5 minutes versus if you’re  doing like CrossFit which is way over training  

for most people unless you’re 18 years old this  whole thing with workout one minute on one minute  

off does not work you’re not going to have enough  recovery we want that pulse rate to come all the  

way down I also do biking so I’ll sprint for like  one to two minutes really hard my whole body and  

then I’ll rest in Coast for about 2 to 3 to 4  minutes and then I’ll do it again and I’ll do  

that for 20 to 40 minutes every other day and  the off days I’ll do walking so those are just  

some rules of thumb because this will increase  growth hormone now the other value variable is  

this recovery right here all the benefit from  the exercise occurs in that second recovery  

stage primarily when you’re sleeping and 48 to  72 hours later that’s where all the good stuff  

happens because you this is all just stress this  is all just rebuilding recovering fat burning and  

that takes some time now with recovery if you’re  doing high-intensity you have to be really good  

shape to do that every day you may be wanting  to do that every other day now there are some  

people that I work with that have to recover a lot  longer so I might have them do a high-intensity  

workout and then recover for 4 to 5 days I had  people that I switched them from every other day  

to once a week and man they start losing weight  like crazy so this is something you want to test  

in your body to see if you’re not losing weight  increase recovery and see if that doesn’t help  

you versus sacrificing your sleep getting up early  at 4 o’clock in the morning to get that workout  

it’s much better to get to sleep than it is to  workout because that’s where all the good stuff  

happens if you’re overtraining by not sleeping  and working out too frequently you’re not gonna  

see any results and I have a lot of people I have  one lady she was working out 6 hours a day nothing  

no results I mean she’s overtraining but when her  mind she’s thinking burning off calories but it  

wasn’t working so we want to play around with this  so in the recovery phase you got to make sure that  

your stress is low you got to make sure you’re  sleeping here to make sure you’re not overdoing  

it you’re not eating incorrect things but a lot of  things food-wise can go into this too like if you  

were to eat a little sugar or a little wine or a  little juice you’re going to pretty much kiss that  

benefit from workouts out the window for about  48 to 72 hours as well and I’ll do another video  

on that but the point is that there are things  that can screw it up hidden carbs a little bit  

of sugar so this is um so what we want to do is  we want to shorten a time we want to increase the  

intensity but you got to do it at a very gradual  pace because it’s very easy to overdo it and hurt  

yourself which I’m guilty of as well I’m like jump  right in and almost an end up with that you know  

sprained ankle or something like that so we want  to do that and then the key is that let your body  

recover I like to do every other day and see  if that works for most people so so those are  

some variables but you want to play around and  see what what’s best for you ok and also I have  

a quiz down below take the evaluation quiz and  this quiz helps you to find out a lot of other  

barriers that you might have that are stopping  you from getting healthy thanks for watching