 what's up ladies and gentlemen we're back again today with video number one of our getting lean protocol today we're going to talk about movement and why it's super important for helping you live an awesome life and get lean so guys the body is burning calories 24-7 just simply by you existing and breathing your body needs to burn calories to perform basic bodily functions the amount of calories your body burns by just existing is your resting metabolic rate if you add movement into that and additional things that you do to burn calories like exercise you come up with your total daily energy expenditure which is just a fancy way of saying the total number of calories you burn each day in order to get lean and lose body fat we want to make sure that the amount of calories that our body is burning through exercise and existence is greater than the number of calories that we are consuming through food each day this is also another way of saying a calorie deficit in order to lose body fat you need to move your body and create a calorie deficit so what kind of movements am I talking about well for us here at Zendu'd Fitness the most fun and efficient way to do that is through high intensity jump rope workouts which torch more fat than just regular workouts or things like jogging or you can also do muscle building weight workouts which will also help you burn a massive amount of calories and get you that lean shredded physique how long are we talking honestly guys it's mostly about nutrition which I'll talk about next in tomorrow's video so just know that you only need to be working out for 30 maybe 40 minutes per day as long as you are getting intense and getting after it so what's the equipment that I need Dan it really depends on your goals if you're just looking to get shredded and you already have built a significant amount of muscle mass and you just want to shred up and lose body fat then all you need is a jump rope and your body because you're going to be doing a lot of calisthenics body weight exercises and a whole lot of jump and rope so if you need to build some more muscle and get that lean toned physique then you're going to need weights preferably a gym membership but it's not totally necessary for getting the Zendu'd body or do that or do that body for example when we're traveling or it's inconvenient brand and I just do jump rope and a bunch of body weight exercises particularly push-ups and pull-ups the movement that you incorporate into your life and the way that you burn calories it should be fun guys if you're going to look you have to move your body in order to be lean and stay lean you can't just do it one time and then never do it again you have to continue this process so if you're going to continue the process over a lifetime and you need to make it a lifestyle which you do why not make it fun guys that's why we recommend using the jump rope turning on some music and getting after it so on tomorrow's video we're going to be getting into the next topic which is nutrition to make sure you get notified for that video please make sure you click the little bell below get the notification and we'll see you tomorrow