 commit to what's realistic to you at lifting. So don't all of a sudden start lifting five days or seven days a week when you came from doing no lifting whatsoever. Be reasonable with yourself. If you can see yourself going to the gym two to three times a week for the rest of your life, well then maybe you can commit to something like that. If you're really uncertain about this and this is really new territory for you and maybe only start with one time a week. During this first month we're trying to figure all that out and then allow yourself to naturally become addicted to the feelings that you get from working out that makes you want to come a second day or a third day of the week. But keep that in mind when you first start off with this that more does not mean more results necessarily at this point. Pay attention to what is a realistic schedule or a realistic amount of days you can train that you could do forever. And we want to focus on building our body up so that way too if you're thinking about building something that's sustainable this is the approach that we have to take. Yeah and the data shows us very clearly as far as methods of exercise at burning just pure body fat nothing comes close to strength rank.