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First, you’ll want to reduce your body fat to your goal level. During this reduction period, you should perform 20 to 30 minutes of moderate cardio at least four times per week to burn more calories and help you achieve a calorie deficit. Do this cardio separately from your strength training workouts. For example, perform 20 to 30 minutes of moderate cardio each morning before work, and then do your strength training each night after work, or even on a separate day. Perform a variety of formats (such as stair climbing, running, rowing machine, and swimming) to stimulate your nervous and muscular system and keep your body working. Do not skip your strength training during this fat-loss period—you don’t want to lose the muscle mass you already have. Once you have achieved your optimal body fat level, see the next category for how to maintain your low body fat and add muscle mass. Note: In order to know exactly how much you need to eat for deficit and surplus to meet these goals, I recommend working with a registered dietician or using an interactive online weight-management program like Nutrition for You. These professionals can take the guesswork out of eating programs and help you make the most of each minute you spend on the treadmill.


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