Day 7 Rest Day

For the type of cardio, you should perform what you like best. My favorites, as I mentioned in the Training Opener, are Stepmills and elliptical trainers. You can vary the type of cardio from one workout to the next, perform the same type of cardio every day or throw in a much larger variety throughout the program. The key is to do what you like and what keeps you motivated. You should also emphasize the types of cardio that seem to give you the best results—you’ll begin to figure this out over time.

Morning cardio



Perform 35 minutes before consuming food

Post-Workout cardio



Perform 20 minutes later in the evening



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Keep in mind that you want your heart rate to fall in the 120-140 beats a minute range for most of the session. That’s the sweet spot for pulling fat from storage without burning muscle tissue..

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