Absolutely incredible video ❤

Modality: Incline Treadmill or EFX or Stairmaster Phase 1: Week 1: 8K steps and No formal cardio Week 2: 8.5k steps and 3 Sessions of 15 min Week 3: 9.5k steps and 3 Sessions of 20 min Week 4: 10 k steps and 3 Sessions of 25 min Phase 2: Week 5: 10.5 k steps and 4 Sessions of 30 min Week 6: 11 k steps and 4 Sessions of 30 min Week 7: 11.5 k steps and 4 Sessions of 30 min Week 8: 12 k steps and 4 Sessions of 30 min Phase 3: Week 9: 12.5 k steps and 5 Sessions of 35 min Week 10: 13 k steps and 5 Sessions of 45 min Week 11: 13.5 k steps and 5 Sessions of 45 min Week 12: 14 k steps and 6 Sessions of 45 min Phase 4: Week 13: 14.5 k steps and 7 Sessions of 45 min Week 14: 15 k steps and 7 Sessions of 60 min

I really really appreciate how you shared this information for FREE! You didn't go through a long tirade and got straight to the deal! I never believed this foe over 3 decades until I started following it 18 months ago. I only wish I knew this in my 20s-30s and 40s

Heres a few tricks I've found to up my step game. 1. Choose to park at the back of the lot for additional steps and quicker parking. Despite initial concerns about time, finding a spot is often faster due to fewer cars. This also simplifies departure as remembering your spot becomes easier. 2. Incorporate short walks after meals to aid digestion and boost step count by 500 to 1000 steps. This simple habit promotes a healthier metabolic response and keeps you active throughout the day. 3. Kick off your mornings with a brisk 10-minute walk. Not only does this energize you and add to your step count early on, but it also exposes you to sunlight, which helps regulate your circadian rhythm, improves mood, and reduces the risk of depression. By integrating these small changes into your routine, achieving 10k steps a day becomes a manageable goal.

I was wondering why a cardio routine required 22 minutes to explain. I was expecting a drawn out explanation for something simple like most other KZfaqrs tend to do. But I was wrong, very informative video, and glad I have the attention span to pay attention and watch it. I may not be able to stick to this exact routine because my life schedule is a bit awkward, but I’ll try and implement as best as I can. Hoping to get some decent results. Thanks for the video!

Hello @doctormikediamonds you may not see this but I started this program March 5, 2024. As of April 3, 2024 I went from 210lbs to 204lbs. And not tired afterwards. Thank you for this!

This Mike is one of the best most down to earth trainers on KZfaq....NO BS, NO Machismo....just a good advice guy!!....and I feel like he would also be a good friend! LOL! Great Stuff!!! Keep Rockin on Mikey Diamonds...your GOLD!

I'll be following your cardio routine from now on. I usually do not stick around for long videos but this was worth it. I needed this. Thank you

Best video I have seen in a very long time with a very clear explaination as to the amount and how to ensure that you get it in. Currently 15k steps, 2 x 20 mins a day cardio sessions for variety

By far-One of the best videos I’ve seen. Very informative. Thx!

OMG 💪🏾 Dr. MIKE, the way U have put this information together is what we all need! 💯 % Brilliant!

One of the best and most reliable nutritional channels on KZfaq!! Thanks a lot for all the detailed information you’re providing us 🙏🏻🙏🏻

Congrats on going Pro Doc! All your hard work, diligence, discipline and resilience paid off. What an inspiration for me! 💪

Always followed you for years now - you are one of the most accurate and opened expert in this field I’ve come across in almost 5 years now. Thank you! 👍👍👍👍👍

Best REALISTIC AND DATA DRIVEN fitness video I've seen so far on KZfaq! 👍🏻👏🏼💪🏼 EXCELLENT JOB DOC!

I almost follow exactly your propositions around my cardio. I´m unable to do running or anything with high impact an my feet (I broke my left Heifer's leg/ankle multible times 10 years ago) but walking in the right shoes is perfekt for me. I started with 6km (around 8000steps) a day in my first week and I increast this number to 10 km (around 12000 steps) a day now in week 5. And i walk in a speed of around 6-7km/h in real nature, I have the time and I like it very much. Also there are always some uphill and downhill parts on my path. Walking is the true gamechanger for fatlos! Thank you for your content!

Great video...very informative and based on science 👍 You are a very diligent guy always improve our health related database ❤

Excellent presentation! I am 56 yrs old and am fairly active. However I will try this structured approach to reduce belly fat. Thank you for your candid and direct advice.

I was just diagnosed with an extensive DVT from my pelvis to popliteal. I just watched this and it is being started immediately. I am not going to let this clot define me. Perfect timing!

Heart rate 120-140, cardio after weights…got it! 📝 Loved the video, straight to the point. Thank you!!

I just stumbled upon this video. You had me at professional NATURAL bodybuilder. Look forward to learning about your regiment.

Great info, glad I came across your channel, just started a bit of weight training and now I’ll add the cardio! Cheers 👍🏼

Awesome video! Thank you for all of the information you have provided 😊.

I'm a 67 yo woman who is going to try this routine. Will comment back in the future. Im excited to start this now! Thank you so much!

Thank you for the knowledge Dr. Diamonds 🙏🏽

This was the best advice I ever received from a trainer, plus I could understand and retain the information. Thanks 👏🏽

This man here stands upto his name - Diamond !! thank you for this , its unbelievable how you are giving all these info for free. thanks a ton!

This is a great video, thank you for being direct and to the point! Zone 2 training has changed my fitness & mental health for the better

This video and plan makes a LOT of sense to me. I have just started to get back to the gym for 1 month now and have noticed after a short warm up my HR is anywhere from 130 to 150 for majority of the workout. I want to follow this 14 week plan and will report back on how I do. This is totally doable for me, makes sense and I'm excited to try!

I really appreciate the valuable information you're sharing. Thanks dr 💪🏾😎

Amazing content! Yes, I have subscribed!!!!! What a great structured program.

I've been exceptionally frustrated in my ups and downs with my hidden athletic build. I've always worked with HIIT, thinking harder was better but always hit burnout. Thanks for this simple breakdown, I'm going to give it a go.

The details with which you explain is incredible. Thanks for the video❤

High intensity cardio has changed my game. In 6 months I went down 3 sizes (from size 40 US to size 36). Intermittent fasting and cardio helped. I do an hour & 5 minutes 2 to 3 times a week. These videos are a big help.

I am no medical or athletic training professional, but I learned probably 20 years ago that walking at a good pace is one of the best things you can do for your body as far as controlling your weight. I used to get laughed at when I had friends out there sprinting jogging doing everything else and I would just walk for an hour a day. They all had beer bellies, etc., and I was the leanest of the group by far.

Thank you !!! This is the best video on youtube Ive learned so much. Now I know I can do this and everyone too I appreciate all your videos

Thank you! This is really going to help my cardio routine.

I am 40 and starting at 30%. I will give a feed back as well at the end ! Thanks Doc

“Sustainably” this view point is key!

hi dr. Mike great video! super informative, thanks for making it easy to absorb and follow!

As a coach myself I find recommendations to these types of longer videos are so important it’s filled with helpful and well thought/ spoken points and information. No idea why it’s a complaint.

Great one, love treadmill with max incline, watching articles on phone without wasting time

I have been watching your content even though I am not your target audience and I have started to implement your general advice of walking more everyday. I am considering using this plan of the stages of increasing walking and working out to see if I can also experience a similar transformation. Thank you for the amazing content!

Im 48 now and HAVE to get my life together .. I’m definitely going to start this today! Time to challenge myself above and beyond 👏🏾💪🏾

I love the four parts you outline. Its the EXACT 4 parts taught in the Army. FITT Factors Frequency Intensity Type Time

I've done this years ago and no it works. Thx for waking me up again. Best breakdown in exercise fatloss on KZfaq. 🎉⚔️

Came here cause of Ali, and he was not wrong, this is a goldmine of a video. Definitely going to start implementing the cardio regimen into my fitness!

WHOA, this is amazing! Thanks for sharing. 👍

I have been looking for a video like this for so long. Thank you so much ,this with informative. I understand everything so much better Now

This information is gold. Thank you!!

Thank you so much! This very informative and helpful!

Just purchased my Walking Pad thanks to you Dr. Mike 👍💪 Absolutely Fantastic Thank You!!!

Finally I understand! Great information.Thank you.

Zone 2 baby!! Great stuff! Thank you!!

The main thing is " Hard Work" . Lost 109lbs over 7 yrs. Intermittent fasting and Long cardio sessions 70-80% (keeps injuries down) of Max HR. I started running Ultra Marathons and training for these is complete Zone 2. This is an awesome video. Great info.

Thanks for the video! Definitely going to implement a lot of this into my life routine!

super informative. I’ve been back in the gym lately, and I’ll definitely implement this

Great video Mike and congratulation on the Natural Pro Card.

You are so excellent. I’m so glad I found your channel.❤

Thank you for the great advices! Really helpful! I am a runner and trying to get faster by keeping easy runs at lower HR. I plan to use a variation of the recommended schedule.

This guy is good. No BS. No selling. Just useful tips.

Such an amazing video! Gonna give it a try and come back to share my experience!

that was a excellent video. I had just retired from the military a couple days ago and I am also a police officer in the Los Angeles area and I used to be a personal trainer 15 years ago till I got injured on the military deployment now I am trying to get back into my routine and this was excellent information please continue with the excellent job. I wish I can talk to you directly.

I will save this video and put a reminder in 2 months to let you know how it went. I have been doing this for a week now, I will share my experience with you until then!

Total Shape took a look at these techniques and approved. This gives credibility to me. Really like this emphasis on cardio for weight loss. Weight loss is what people are looking for!

Kettlebells are also a nice choise for both weight training and doing cardio at the same time , it is so easy to maintain 140-150 bpm with them as well.

I’m definitely gonna do this. Thanks Doc

Dr Mike this very informative. Thank you 🙌🏾

Got a walking pad several months ago and I freaking love this thing...walk for 2-3 hours a day while working and I get 13-18K steps a day

i’m down to 30 pounds thanks to this program

@Doctor Mike - how do you pages off this program without gaining back the fat? Thanks so much for this video and the time you put into it. Amazing

Best information, you just make my weight loss journey interesting. Will update you soon

I am 63 years old, even though my weight is normal but my fat loss is as high as 20-25% for so long no matter how much I try to exercise and diet. I will try this approach and see the progress. Thanks so much Dr. Mike for your sharing.

Loved this video - as I am a post menopausal woman I am not aiming to be extremely shredded, just mobile & healthy - the weight loss is slow - combining 3 x strength based workouts a week, a step count between 10 - 14k per day (depending upon deficit or bulk) which are 5 to 8km walks, and what you call formal cardio on gym days 3 x per week (mainly backwards treadmill walking on an incline x 2 for 15mins for knee health + 1 session of 3min intervals on a stair climber x 5 to get 15mins) - I am trying to increase my formal cardio slowly as I really do not enjoy it at all. Feel I am reasonably consistent regarding activity, and of course keeping to a calorie deficit is a priority. But I am a very average 59yr old just going a day at a time.

Best explanation ever mate , keep it up.

Great video amazing thanks 😊. I am a zwifter level 30 cycling, level 4 running 😊, category D.😊started my second year today 😊

As always you always make the great content 🎉

Congratulations on your win 😊

Thx alot great info! New sub!!!

Thank you for posting this.

Way to go Doc, that's excellent!

so good information! Tks doc!

Love it. I used this method. It works. Thanks a ton.

This is motivational and I’m going to implement these techniques in my journey!

Great video thank you Has answered some questions I needed answered thanks again.

Thank you… I will definitely try this. I shared it with my partner… is everyday inclusive of weekends? Do you get to have any rest days?

Love the info 🐐 thank you bro 👊🏼

Thank you. I am going to try this.

Appreciate the advice Doc tomorrow I will start it

Awesome video! Thank you!❤

I’m ready for the gym!! Adding this to my 5 -6 day plan

Very useful information. I learned a lot

I just underwent a bariatric procedure and was looking for some cardio goals. This makes me excited! I was taking notes and watched this video 3 times. Did I miss week 8? Please advise. Thank you

Such good advice. Subbed.

Great video Mike 👏🏼

Great information what about using trampoline/rebounder for training?

Great explanations as usual. Superb KZfaq page Dr. Mike. I am GRATEFUL.

Thanks for the info, will be very useful! Though I still like to push my heart rate sometimes for my heart’s health.

Much thanks for this! 🔥

One of my favourite tracks with two of my favourite artists. Still gives me chills too at that point. Jay is smooth and has swagger. Em is sharper, more intense.