The best strength-training programs may require a month of dedicated training, and you can find programs which start with no prior experience.

In the guide we also discuss the role of nutrition, stress, and other factors associated with longevity. It’s important to note that this program doesn’t cover the basics of nutrition. Most of us aren’t going to be eating the exact same way we are at a normal weight and that’s an important distinction to make. We’re simply talking about basic dietary guidelines that have been shown to reduce the risk of the major factors of aging.

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Weigh your weight regularly. When you’re not following a weight-loss plan, it’s easy not to track your weight. To lose weight you need to cut calories, and that means watching your food intake. You don’t always need to track your weight in order to lose weight (it’s not as important as maintaining a healthy weight), but some people will need to track weight loss to determine how much they need to eat in order to drop the pounds. When you’re tracking, keep things simple. If you know your goal weight is 160 pounds, simply focus on taking your weight down to that level by eating less. The simpler the goal, the easier it is to maintain. If it’s more complicated, it is also easier to maintain and lose the weight.

Don’t be afraid of veggies. Research into longevity has shown that people who eat a plant-based diet have a higher health and longevity rate than those who eat a diet that consists of animal products. Vegans, who avoid eating any animal products at all, have the highest longevity rate. There are other factors that play into the longevity of a vegan diet, which include being less stressed and less likely to have diabetes or cardiovascular problems. But there’s no need to be a vegan if you don’t want to lose weight. Instead, if you have any of those problems, cut out any type of animal products and start eating more veggies.