Chapter 2: Move Frequently at a Slow Pace..................................................................
The foundation of the PBF plan is to simply move your body through your surroundings frequently
at a low-to-mid-range heart rate. That means 3–5 hours a week of low level aerobic activity (walk-
ing, hiking, cycling, swimming, puttering in the garden, playing golf, etc.). Not only is low level
aerobic activity the natural evolutionary expectation of the human genome, it’s flat out beneficial
in its own right. It plays an integral role in maintaining weight and metabolic balance. It also builds
your base and makes more strenuous workouts possible by toning all the muscles, joints and
connective tissue needed for optimal strength training and high intensity anaerobic activity. Low
level aerobic exercise engages your energy systems and incrementally improves their function-
ing and efficiency. And while it does all that, it also physiologically and hormonally counters the
effects of stress.
80% percent of your genetic potential for body composition is determined by what you eat.
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