I used to do hours of cardio. The 1 hour runs. The 7-day weeks. But I never got my body fat down to 8.3% until I stopped all the cardio training.

Instead of cardio, here’s what actually worked for me:

1. SIMPLE DAILY DISCIPLINES

  • Easy To Do
  • Easy Not To Do
    • These simple disciplines compounded over time equal Positive or Negative results.

2. VERY LIMITED REST DURING YOUR WORKOUT

  • Rest for no more than 30 seconds in between sets & 45 seconds if you absolutely have to.
  • Don’t let your heart rate slow down to less than 75% of maximum target heart rate.
    • For information on how to find your target heart rate (see below).

3. DRINK ENOUGH WATER

  • Drink roughly a half ounce of water per pound of body-weight per day.
  • Do not drink huge amounts of water all in one sitting.
  • Make sure you spread this consumption out over the course of the entire day and remember if you’re eating a healthy diet as much as 20% of your total water consumption can come from the foods you eat.

⚡ Related: Learn Your Correct Daily Water Intake

4. EAT 6 TIMES PER DAY

  • Make sure to plan your meals and snacks ahead of time, otherwise, you’ll end up somewhere without options.
  • Do not under any circumstances go longer than 3 hours without eating.

5. KNOW WHAT TO EAT, HOW MUCH TO EAT, AND WHEN

  • The timing of meals and snacks is key, it’s important to understand your schedule as well as your body.
  • Under no circumstances should your biggest meal of the day be dinner, nor should you eat 2-3 hours before resting.

6. ALWAYS TRAIN WITH HIGH INTENSITY

  • The mind-muscle link is crucial, and I mean it.  Concentrate on the muscle(s) you are working every time you train.  If part of your training includes a brisk walk or jog, YOU should be thinking about your calves, quads, hamstrings, and glutes.  That’s how focused you need to be.
  • High intensity doesn’t mean high reps, it means to keep your pace up and consistent and your mind laser focused. Because this is so effective, I made HIIT MAX™, a training program based on high-intensity interval training and it is super effective!
    • Implement this and you’ll experience results like never before!

⚡ Related: Learn If HIIT Is Right For You

7. SWEAT EVERY DAMN TIME

  • You should always sweat during your workouts.  If you’re not sweating then your body isn’t changing.
  • If you don’t work up a decent sweat while training then considers it a REST DAY – Period!

8. SUPPLEMENTS 

  • The more nutrients you can get from actual and natural foods the better.  Do not be afraid to supplement if need be.  Just make sure you know what you’re putting in your body every time.
  • You cannot afford to go even one day without the proper nutrition your body requires to work and change.

9. NO CONSECUTIVE REST DAYS

  • One full day of rest is plenty unless of course you have injured yourself or are sickly.  This is especially important to follow initially as you form your exercise habits.
  • DO NOT take consecutive days off, it’s just not necessary.
    • Did you know it takes 30 solid, consistent days to form a single habit?

10. FIND SUBSTITUTES FOR DAIRY

  • There are plenty of great substitutes for dairy.  You can get your calcium from lots of different sources.
  • Do not consume dairy, it just does not do your body one bit of good.  Don’t take it from me do your own homework!
    • Almond Milk or Coconut Milk are just as tasty and are packed with calcium.

11. RESISTANCE TRAINING

  • Always train with resistance, this could mean; body-weight exercises, movements with dumbbells or resistance bands, and even some plyometrics.
  • I would stay away from machines, they are poor for your range of motion and do not offer the same benefits as other methods.

12. SET GOALS

  • Run a series of short races, it’s not supposed to be one giant marathon.  Pay close attention to your simple daily disciplines; run fast, ferociously, and with extreme focus to each new finish line (goal).
  • Do not set unrealistic goals, but do not set easily achievable goals either.  Challenge yourself ALWAYS!
    • Remember, what gets measured gets improved; time, weight, reps, waist… You catch my drift..!

⚡ Related: Learn How To Set Better Goals For Faster Fat Loss

I wish you amazing success on your journey.

Stay positive, patient and consistent. Remember, by the time you see results, most of the work will have already been done.

To Your Success ~ Michael

 

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