 Next question is from Jilly Bean, 390, how often would you have to mix up cardio for your body not to adapt? Or does your body consider it all the same over time? You know, my answer to this depends on whether or not you only do cardio or you do resistance training as the foundation of your workout. If you just do cardio, then it is important to switch different cardio modalities to avoid overuse injuries or imbalances. Because each form of cardiovascular activity involves some kind of repetitive motion over and over again that looks the same. So if you're biking, you're in a biking position and your legs are moving the same after every single time you do a cycle on your bike. Or if you're running or you're doing a stair master or a rower, the form looks the same and you're doing thousands and thousands of reps building endurance. And that can develop or it can lead to the development of imbalances and overuse injuries. And so whenever they've done studies on athletes, on endurance athletes, cross training helps prevent that. Because then what happens is you're still training stamina, but you're training different movement patterns. So if you go from like running to rowing, you're using different recruitment patterns for each movement and you're less likely to develop imbalances. If the cornerstone of your workout is resistance training, because remember resistance training, if you do it right, you're training the whole body. You're training all movements. You're making the whole body strong. It doesn't really matter. Now it doesn't really matter. Now your form of cardio, you can choose whatever it is, keep doing it. As far as adapting is concerned in terms of calorie burn, you can make an argument, but I think we're splitting hairs when we get there. Well, there's actually studies around this that I remember reading long time ago, but it was very interesting to me. And if I recall, it was like the average person adapts to whatever cardio modality they're doing within about two weeks. It doesn't take very long for the body to get very—adapt doesn't mean all of a sudden you stop burning calories. It just means it gets very efficient at whatever you're doing. Changing up the type, like from running to Stairmaster to swimming to rowing to rope type exercises will help, but overall your cardio endurance is going to improve in all of those and therefore the body will adapt and get good at it. So this is another reason why I always make for the case for cardio to be the last thing that we start to add into a routine if we're using it to lose body fat. If you're doing it for heart health, it doesn't matter. You want to adapt. You want to be good at it. You want to have a strong heart. You want to be good at doing cardio, but if you're doing it for fat loss reasons, the body gets used to it and becomes very efficient at it really quick. And so if you're designing a weight loss or a fat loss program for yourself or for somebody, cardio is something—is the last place that I want to go. I want to manipulate my training routine and my food first and use all the tools in my tool belt to get this person to change their physique. And then at the very end of where we're peaking, when we're almost to their ultimate physique or to their goal, I throw in cardio the last two to four weeks tops because of this reason, because the body will get so efficient at it. And then the only place to go is to just keep adding more time. And that's just an unrealistic place for most people to keep going. Like, if you've been doing—if you started a fat loss routine for eight weeks, let's say, and you right away introduced cardio one hour a day, that first two weeks or so, you're going to see the initial results from that. And then the other six weeks, you're not going to see much movement from that cardio. And even if you're switching up all the different modalities, you're not going to see it move the needle very much. Then the only thing that you can do in that world to really start to see the movement is to add more time. And then you're at an hour and a half and two hours, and that's just ridiculous for most people to maintain that for the rest of their life. Yeah, I've been trying to think of, from an athletic perspective, I would take some athletes and we would experiment and go through phases of different types of cardio. One, we would focus more on elevation. So we'd do hill sprints, for instance, versus on a level playing field. And then sometimes we do it for timed bouts where it would go, we try and simulate the time and the length of the game play that would actually occur. And so just to get them up in terms of being able to have the durability and endurance to compete at the highest level in their respective sports. So there's ways to manipulate cardio and make them applicable towards a specific goal you have if it's sports related for sure. In terms of fat loss and all that, what the guys have already said is pretty much on point. Yeah, when Adam refers to efficiency, your body also aims at getting efficient when you lift weights. It just becomes efficient at getting stronger, the side effect of which is burning more calories. When your body gets efficient with cardio, it actually learns to burn less calories because your body getting better at cardio means it doesn't need much strength because it's endurance-based and it's trying to conserve the amount of calories you burn while you're doing it because cardio is such a calorie-intensive endeavor. With resistance training, the main signal you're sending is to get stronger. So your body still gets efficient, it's just the efficiency is let's get these muscles to be able to lift this weight better and easier, a.k.a. get stronger, side effect of which being more calorie burn. But yeah, if all you do is cardio and you're an endurance athlete, well, number one, I'd say you should probably do some resistance training to offset some of the overuse stuff that you're doing. But if you don't want to do that and you just want to do cardio, yeah, mixing it up will help prevent some of that. It'll help you prevent your risk of injury and help you maintain your training intensity. If the cornerstone of your routine is resistance training, there really isn't that big of a need to mix up your cardio.