00:00: Introduction

01:23: The REPS framework for building muscle 

03:37: Cardio, nutrition, and recovery recommendations 

05:08: Dr. Shannon's history with over-exercising and building muscle 

08:10: Why Dr. Shannon created Evlo 

To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction

01:24: Introduction and defining what "bulky" means 

02:45: The body builder physique 

03:40: Why you might feel "bigger" when building muscle 

05:20: Why you might feel swollen, puffy, or inflamed 

08:35: How to distinguish between fat gain and inflammation 

10:00: "Tone without the bulk" 

To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction

02:18: Does sweating mean you had an effective workout? 

04:10: Why do we sweat? 

05:50: Why sweating is an unreliable predictor of workout effectiveness 

07:18: Does sweating accelerate fat loss or make you look toned? 

09:00: Are heated workouts better for cardio? 

11:30: Are heated workouts and sweating bad? 

12:05: The bottom line 

To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction

01:50: What is soreness? 

04:15: Do you need to be sore to build muscle?

06:45: Can soreness be counterproductive? 

07:45: Should you train a sore muscle? 

08:50: Summary 

To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction

01:23: Do you have to lift heavy? 

02:45: Light vs. moderate vs. heavy loads 

05:00: When to choose heavy, moderate, or light loads? 

07:30: What rep ranges are best? 

To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction

03:00: The truth about "toning" workouts 

06:45: "Sculpting" workouts 

08:28: What is "the burn" doing? 

12:00: Will switching to Pilates make you look more toned? 

14:33: The Rest Test 

15:40: Summary

To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction

01:23: Does your workout need to feel exhausting to be effective? 

02:30: How Shannon's workout routine has changed over the years

04:20: What are systemically fatiguing workouts doing for you? 

09:07: Fatigue vs. muscle failure 

11:30: Can systemically fatiguing workouts replace cardio? 

14:00: What if systemic fatigue is preventing you from reaching failure? 

16:50: The bottom line 

To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction

01:23: Exercise for fat loss? 

04:53: How we burn calories

09:07: Exercise and diet recommendations for body recomposition 

10:50: Cardio vs. resistance training calorie burn

13:05: Is calorie burn constrained or additive? 

16:54: Final thoughts 

To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction

01:23: How the media shapes our mindset around fitness

04:10: History of fitness culture

10:38: History of fitness wearables and its impact on fitness today 

12:15: Fitness culture today

14:33: Overview of the Fitness Rewired Capsule 

To try Evlo for 2 weeks free, visit www.evlofitness.com

1:15: Why Gentle Consistency works 

2:05: Tip #1: Include warm-ups 

3:05: Tip #2: Commit to doing one hard set 

4:32: Tip #3: Lift heavier for fewer reps 

5:17: Tip #4: Skip the drop sets 

5:36: Tip #5: Choose exercises you love 

6:40: Tip #6: Bookmark your favorite classes 

8:00: Tips for staying consistent with cardio 

9:00: Tips for staying consistent with nutrition 

12:15: Summary 

To try Evlo for 2 weeks free, visit www.evlofitness.com

1:00: How to set a goal for body recomposition 

2:24: Why you should focus on muscle, not fat loss

3:32: How to track and measure progress 

6:10: Expect fluctuations and plateaus  

To try Evlo for 2 weeks free, visit www.evlofitness.com