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Law #16: Do cardio efficiently and with variations - skip television


You can add cardiovascular exercise into your diet routine if you've decided that you can give your body at least 45 minutes per day of exercise. Take a look above at law 14 and you'll see which days you'll do cardio, as well as the best time. I'd like to go into more detail as to what you should do for your cardio routines.

Ideally, if you chose the 45 minute per day program, you would do cardio as soon as you wake up, before breakfast, on an empty stomach. Most fitness magazines will recommend this, but then they'll say something like “if you're worried about muscle tissue breakdown, due to fasting all night, then you can take some branch chain amino acids to minimize this possibility.”

Let me change this to DEFINITELY take some BCAA's before exercising on an empty stomach in the morning, or any time before you exercise (except if you've cycled off of them for a month to save money). You don't have to do the cardio at this time. Do it whenever time permits.

What I would like you to do is a combination of “steady-state” exercise and “high intensity interval training.” Steady state exercises involve keeping a steady pace for the intensive part of the exercise (with a cool up and a cool down phase at the beginning and end, respectively). The desired steady state intensity is determined by your heart rate. When I specify doing steady-state cardio, I'd like you to keep your heart rate between 65% - 70%. This is the ideal fat loss zone.

To determine your target heart rate start with the equation for your maximum heart rate. Then take 65% of this figure, then 70% of this figure.


Maximum Heart Rate = 220 – (your age in years)

When doing high intensity interval training, you will vary it each time you do it between sessions #1, #2, and #3 as follows:


Session #1

(1) Five minutes walking (warm up),

(2) Twenty seconds of running at 8.5-9/10 full speed (at least 10 miles per hour, but try for 12 mph), then one minute of walking.

(3) Repeat (2) above, as many times as you can, up to 23 times.

(4) If you weren't able to do (3) 23 times (you can't unless you're already in pretty good shape) then finish off at the same pace as you do your steady-state exercises until you've done 35 minutes of exercise

            (5) Ten minutes of walking (cool down)


Session #2

            (1) Five minutes walking (warm up), 

(2) Thirty seconds of running at 9/10 full speed (at least 10 miles per hour, but try for 12 mph), then one minute of walking.

(3) Repeat (2) above, as many times as you can, up to 20 times.

(4) If you weren't able to do (3) 20 times (you can't unless you're already in pretty good shape) then finish off at the same pace as you do your steady-state exercises until you've done 35 minutes of exercise

(5) ten minutes of walking (cool down)

Session #3

            (1) Five minutes walking (warm up), 

(2) Forty five seconds of running at 9/10 full speed (at least 10 miles per hour, but try for 12 mph), then one minute of walking.

(3) Repeat (2) above, as many times as you can, up to 17 times.

(4) If you weren't able to do (3) 17 times (you can't unless you're already in pretty good shape) then finish off at the same pace as you do your steady-state exercises until you've done 35 minutes of exercise.

(5) Ten minutes of walking (cool down)


Session #4

            (1) Five minutes walking (warm up), 

(2) One minute of running at 9/10 full speed (at least 10 miles per hour, but try for 12 mph), then one minute of walking.

(3) Repeat (2) above, as many times as you can, up to 15 times.

(4) If you weren't able to do (3) 15 times (you can't unless you're already in pretty good shape) then finish off at the same pace as you do your steady-state exercises until you've done 35 minutes of exercise.

(5) Ten minutes of walking (cool down)


If you find yourself having to do step (4) above on these sessions, then try to do more high intensity intervals the next time. For instance, lets say you were only able to do two of them the first time, before being relegated to walking. The next time, strive to do at least three. The time after that, strive to do four, and so on.


Check with your physician before doing high intensity intervals or any exercise or try to incorporate any of this diet into your life.

Law #17

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