This one is about people like me I don't like weights right or there was a research done and it suggested a 30 to 40 minutes away training twice a week for four months. So twice a week before man has increased women's met resting metabolic ism. So when they're idle, the metabolic ism increased by 100 calories a day right? So the metabolic ism increases and it does last for a few days after you even finish your weight training right. So this one is something I will try to incorporate and not dread on going in the weight room. So weight training is pretty effective for weight loss and increasing more of your metabolic ism.