8. Get just enough cardio
A day or two of cardio per week will help you avoid fat gains and keep your ticker healthy, without burning off all the calories you need to get big. Keep it simple—pickup basketball, a light jog. This is not the time to throw in some weekend 18-milers.
One to two times a week, do 30–60 minutes of steady-state cardio around 65% of your maximum heart rate (220 – age). You’ll avoid unwanted fat gains, clear lactic acid and cellular waste, and improve your heart health. You’ll also improve your work capacity so you can push yourself harder during resistance training, which will ultimately help you build more muscle.
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