DO NOT train longer than 60 min.
If you are training 3-4 day routine and your hormones are in the clear and not in adrenal fatigue, you can do max of 90 min.
LISS- Low intensity Steady State Cardio – stay in the fat burn zone. to find out your fat burn zone. take 220-age= and x by 65%. Aim no higher than 75%
example if you’re 34
220-34=186
186x.65= 120.9 so my heart rate will be at 120-139 BPM ( beats per minute) but no higher
if you don’t have a heart rate monitor- take your carotid pulse for 15 seconds and x’s by 4.
you will feel like you aren’t doing anything but TRUST ME! you are
remember- if you wanted to look flabby, you would still be in spin class focusing on how many calories you’re burning.
we kicked those compensatory behaviors from learning about old beliefs and triggers early on in the mentality Needed to Succeed lesson. If you feel you still struggle with fear of not sweating or doing cardio, please reach out in the paid group coaching calls and we will help you.