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Jim Rohn Notes

Jim Rohn is the Godfather of self-development programs. He's helped countless people improve themselves and others, including a young Tony Robbins.  These are my (sparse) notes from  The Ultimate Jim Rohn Library  audiobook: Goal Setting  1. What 5 things have you already accomplished that you're proud of? 2. What do you want in the next 10 years? List at least 50 things.  3. Rate each item 1, 3, 5, or 10 for an estimate as to how many years each item will take to achieve.  4. Count how many of each (1, 3, 5, and 10) you have.  5. On your list of 1-year goals, which are the 4 most important?  6. Why are those 4 goals important to you?  *When the Why gets stronger, the How gets easier. *Purpose is stronger than object. *"What kind of person must I become to achieve all I want?" *When you've accomplished some goals, you need more goals to accomplish.  *Celebrate a significant / important goal reached. *Celebrate family goals as a family. *...
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What is VO2Max? How Do You Improve VO2Max?

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  “What gets measured, gets managed.”   – Smart People Problem Most people guess fitness. They run. They lift. They plateau. VO2Max measures true motor capacity. Ignore it and age wins. The Science VO2Max equals milliliters of oxygen per kilogram of bodyweight per minute. Elite men hit 60+. Women 50+. Average 30s male: 35–40. Every 1-point drop adds 1% death risk. Why It Matters Outlive → Attia: VO2Max predicts lifespan better than smoking, cholesterol, or blood pressure. Brain Rules → Medina: Aerobic fitness grows new brain cells. Weight Lifting Essentials  → Steen: Stronger engine. Faster fat loss. Zone 2 Guide Be able to hold a conversation with no gasping. 3–4 sessions. 45–60 min each. Outlive Summary – Full longevity protocol.
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Outlive by Dr. Peter Attia [Book Summary #19]

 The following are my notes on Peter Attia MD's great book  Outlive .  77% of the US population doesn't exercise. Adding 90 mins/week reduces all-death mortality by 14%. Increasing your VO2Max by any amount  is going to improve your life, not only in terms of how long you live but also how well you live, today and in the future. One study found that boosting elderly subjects' VO2Max by ~25% was equivalent to subtracting 12 years from their age.  Supplementing Zone 2 (walking where you can still hold a conversation but its somewhat uncomfortable) with 1 or 2 VO2Max workouts per week. 8-minute intervals: 4 minutes at max pace you can sustain for this amount of time, not an all-out sprint, but still a very hard effort; then ride or jog 4 minutes easy; repeat 4-6 times and then a cool down. *Zone 2 cardio. 3 1-hour or 4 45-minute sessions is the minimum required for most people to derive a benefit and make improvements.  Important measure of strength = how much...
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