# PRO vs BEGINNER | Longevity edition 🍎

## Метаданные

- **Канал:** Jonathan Schoeff
- **YouTube:** https://www.youtube.com/watch?v=hLTFxdph0zM
- **Источник:** https://ekstraktznaniy.ru/video/33931

## Транскрипт

### Segment 1 (00:00 - 00:00) []

A beginner does intermittent fasting and does it whenever. A pro fasts for 24 hours or more and they use data to direct every aspect of the fast duration, timing, and post-fast recovery. A beginner occasionally goes for walks and doesn't prioritize movement after meals. A pro prioritizes movement by intentionally doing air squats after meals or a light walk and really any chance they get throughout the day. A beginner lifts lighter weight to tone the muscle and tries to avoid soreness at all cost. A pro knows that lifting heavy is about building muscle and they focus on progressive overload and yes, you will be very sore. A beginner skips breakfast because they want to burn excess fat. A pro knows that a protein-based whole food breakfast will actually protect muscle while burning even more fat.