Q: If I want to lose some extra fat, should I do weights first? I usually focus on cardio first , I can run a lot
A: I'm first recommending focusing on your nutrition, so you're in a caloric deficit. After that, include weight training and cardio into your fitness routine to effectively "lose extra fat." While cardio is essential for burning calories and improving cardiovascular health, weight training is crucial for building lean muscle mass, which in turn helps boost your metabolism. When you have more lean muscle mass, your body burns more calories at rest, which can help you lose fat in the long run.
Regarding the order in which you perform your exercises, there is no hard and fast rule about whether you should do weights or cardio first. However, there are a few factors to consider. Suppose you are looking to build muscle and increase strength. In that case, it's beneficial to start with weight training, as your energy and focus will be at their highest earlier in the workout. On the other hand, if your primary goal is to burn calories and improve cardiovascular fitness, starting with cardio is more beneficial.
Another critical factor to consider is recovery. Suppose you are new to weight training or have not been consistent with it. In that case, it's essential to start with a lower volume and intensity and gradually increase it over time. Doing cardio before weights can make you more tired, making lifting weights with proper form and intensity harder.
Additionally, consider the time you have available to dedicate to your workout. Performing cardio and weight training on separate days may be a more practical option if you are short on time. For example, you can do weight training on Monday, Wednesday, and Friday and cardio on Tuesday, Thursday and Saturday. Also, it would be best if you focused on the quality of your workout, not the quantity.
It's also important to remember that exercise alone is not enough to lose extra fat. Nutrition also plays a crucial role in weight loss. To lose fat, you need to create a calorie deficit, which means consuming fewer calories than you burn. This can be achieved by consuming a healthy diet low in calorie-dense foods, such as processed foods and added sugars, and high in nutrient-dense foods, such as fruits, vegetables, lean protein, and healthy fats.
How I Lost 60 lbs in 5 months
Backstory
“No one wants to work with or listen to a fat trainer” was one of the phrases I used to help me lose 60 lbs. You don’t lose that amount of weight by accident, you also don’t put on that much weight on purpose, no one does. This is the third time in my life I’ve lost a considerable amount of weight. One of the biggest factors that helped me this time around was proof. When you see others achieve success, you’re seeing proof of concept and it helps you believe in what’s possible. But, when you’re the one who’s made a big transformation, it changes your identity and inspires others to start which is an incredible feeling. Accomplishments that spark change in others is a beautiful example of how being selfish can also be selfless.
I’ve gone through this process back in 2012 when I lost 63 lbs in 3 years and in 2017 where I lost 30 lbs in 7 months. But nothing has compared to losing 60 lbs in less than 5 months in 2022. I credit my recent transformation to the years of tracking calories and working out as well as the fear of what I could lose.
The beginning of my weight loss journey started with my weight gain in March 2020. Covid forced the world to shut down and with that, so did my discipline and positive outlook on life. I’m a personal trainer who chose to take the easy route and collect unemployment. I justified the timing of covid with me being burnt out from working so much. Every trainer has a different goal but mine was to work as much as possible so one day I could be independent and run my own business. With nothing to do (lie) and nowhere to go (truth), I started smoking and for the first time in 10 years, also started playing video games.
I developed two of the worst habits you could have at a time when there was no judgment coming from anyone. This led to being in the worst shape of my life physically, mentally, and emotionally. My day would consist of light reading, sometimes working out, video games, and smoking every night. I had the wildest “cheat meals” or munchies you could imagine. The usual was a chicken cheesesteak with fries or chips and “dessert”. Dessert was a pint of chocolate chip cookie dough ice cream with cinnamon toast crunch cereal and oatmeal raisin cookies. When you get to the point of feeling hopeless and careless, it usually doesn’t get better with time.
My world opened back up in September of 2020 and I couldn’t believe my eyes. I used to train 20-40 people/day as well as coach 10-20 people online but here I was, only seeing 1-2 people a day. This was the first time I became aware of how much I messed up by giving up; this is what taking the easy route leads to. But, things weren’t “bad enough” to elicit change in my behavior so I continued with the bad habits.
I spent the next 18 months yo-yo dieting and telling the people around me that “I can lose this weight when I want to". I did this all the way to reaching 253 lbs. What’s worse than ruining your own life is the choices you make that affect other people you care about.
In January 2022, I went to see the doctor to get a check up and got the biggest reality check of my life. My blood pressure was 150/90 (hypertensive). I was overweight and unhealthy to the point where I had 3 months to lose weight or else I’d need blood pressure medication. In 33 years of being alive and 6 years of being a personal trainer, I’ve never had an ultimatum like this. This wasn’t my identity and I needed to change.
It wasn't until March of 2022 that I started to get my shit together. I gave up smoking and changing this one habit helped in more ways than one. Not only did my eating improve, but so did my memory and cognitive abilities. I also played video games a lot less, limiting it to only two days a week. In that first month, I lost almost 19 lbs! In April for my next check up, my blood pressure dropped to about 130/80. I was happy about heading in the right direction but I wasn’t too excited because the job wasn’t done. It’s less about celebrating small victories and more about adding to your identity. Each action you take every day contributes to the person you become. It’s not that you can’t have ice cream anymore, it’s the fact that you're someone who doesn’t enjoy what happens after. The feelings that come with post-ice cream guilt and calories are no longer worth it. Your healthy identity starts with your mindset and you define it with your actions.
I’m going to make the “how” as simple as possible here:
I had a goal weight in mind of 200 lbs which makes things easier because there’s a clear defined “end point”.
I gave up and limited what I identified as holding me back: smoking and video games.
I reminded myself of what I would lose and gain every day to influence my actions instead of excuses.
Nutrition
All this helped shape and control my mindset. If you have strong enough “whys”, you can overcome any “how”. Next is nutrition:
Calorie Deficit!
I’m a numbers guy and tracking macros is one of the tools I like to use when trying to lose weight in a systematic way.
If you’re not consuming less calories than your body burns, you will not lose weight. It doesn’t matter how much you workout or how “healthy” you eat, it’s scientifically impossible.
3-4 meals/day.
Rest days would look like 2 protein shakes and 1-2 solid-food meals.
Training days would look like 1-2 protein shakes and 2-3 solid-food meals.
Breakfast/Pre-workout options:
Oatmeal with fruit and scrambled eggs
Oatmeal with fruit and protein powder mixed in
Scrambled eggs with Airfried home fries (saved calories by not using oil/butter)
Scrambled eggs with toast and fruit
Greek yogurt with fruit
Dinner/Post-Workout options:
Post-Workout protein shakes within 30 mins then a solid meal within an hour of that.
There’s no “anabolic window” timing I was trying to hit. I know how my body works and what I’m trying to avoid is hunger pains and brain fog. That comes from not having anything post-workout.
I don’t immediately eat food after my shake because I want things to digest. I also want to start and finish my meal as well as not feeling bloated from eating too much.
Rice, beans, skinless chicken breast or lean ground turkey (93/7) with a side salad.
Either brown or white rice. Not much of a difference here. I usually go with brown rice because it’s a complex carb which means longer/slower digestion.
Black beans or pinto, small difference in macros and micros but they’re high in protein and fiber.
The chicken was either cooked on the stove top, baked, or airfried. I used cooking spray to save calories from oil. I used seasoning: onion, garlic, black pepper powders, salt but I cut down on this too because of sodium.
93/7 lean ground turkey is ideal for me. I rarely used oil for this because it already has 8g of fat per serving. Sometimes I’d use olive oil, pasta sauce, or low-fat alfredo sauce for flavor.
I can’t stress this next part enough. When I started adding a salad to these meals, I couldn’t believe how full I’d get. I wouldn’t be able to finish the meal I cooked which sped up weight loss. My usual was spinach or a greens mix, feta cheese, and a low calorie dressing. This was the first time I tracked the calories in spinach and the purpose was for tracking fiber.
Later in my weight loss journey, I started swapping the combo dinner for just a salad with protein in it. This meant less food prep time and I didn’t have to guess how long to microwave my food.
If I didn’t cook, which was rare during this period, I’d have chipotle. It's a safe alternative to have because of the reliable macros. The only downfall is the high amount of sodium.
Protein Shakes:
A wonderful alternative option for people who snack on nuts or donuts is a protein shake. Especially if you can pair it with a “healthy” carb choice like fruits.
I’ve used Cinnamon Cookie Batter from 1st Phorm for almost 5 years now which is a meal replacement.
My post-workout shake is Vanilla Milkshake which tastes like ice cream.
If you spend 30 days tracking everything you eat, you will have a better idea of what’s holding you back. You will also gain a better relationship with food. What you consider healthy versus unhealthy lies in its macro and micronutrient profile. “Healthier foods” are less processed, have better macros, and have a good amount of micronutrients. This makes your body run more optimally and makes you feel better than “unhealthier foods”.
Exercise
Do you need to workout to lose weight? No. But, does working out improve your body composition and mental well-being? Yes. Your workouts can be as simple as walking or as detailed as what I’m about to tell you. My mindset was to do whatever it takes, do as much as you can, to make this process as fast as possible. It wasn’t enjoyable, but I wasn’t fucking around anymore. I don’t recommend most people to make changes in extreme conditions. If you can’t sustain it, it won't be long before you quit. You also could become worse off because of the experience. Here’s what I did:
4 workouts a week that consisted of a lower, upper, and two full body splits.
150 mins of low-moderate intensity cardio and or 75 mins of high intensity cardio per week.
Low-Moderate Intensity cardio. Walking on a treadmill at an incline and speed I could sustain for 30-60 mins 5x/week.
This was easy and enjoyable. I spent every minute walking listening to a podcast or watching a youtube video.
The first 30 seconds of every minute was spent “free walking”. I didn’t hold onto the rail in front of me, and the second 30 seconds was spent using help. It broke up the monotony for me.
High Intensity cardio was spent on the elliptical, rower, or ski-erg machines. Earlier in the year, I hurt my feet doing plyometric exercises my body couldn’t handle because I was heavy.
I either do 20 seconds on, 40 seconds off (resting) or 30 seconds on, 30 seconds off.
I’m now able to add in jump rope and sprints because I lost 60 lbs and my joints no longer hurt.
I do the workouts that I program for my gym and online group training, AYM Higher Together. They last about 40-50 minutes and I change the routine every month so I won’t get bored doing the same thing for months.
Another important factor that helped was joining a 1st Phorm 8 Week Challenge. I posted a picture of my body week to week for accountability. If I didn’t do the work, everyone would know and worse than that, my character would be in jeopardy. I’m all for people who want to promote body positivity and being comfortable in your own skin. But that wasn’t my reality. I was hypertensive and wore all black to hide my belly and extra body fat.
Here’s what I’ve learned from all this and doing it in my 30’s:
Losing weight gets harder the older you get and the easiest way to lose weight is to not gain it in the first place, duh.
You have the time to workout, you have to define the parameters for working out.
You have the time to cook. If you say you don’t, start tracking the “fun” you have on a daily/weekly basis. Replace that with grocery shopping and cooking.
You’re not missing out on anything when you’re getting your shit together. What’s meant for you will always be there.
What gets measured, gets managed.
If you don’t track your food, weigh yourself consistently, or take progress pictures, it’s going to be a lot harder to gauge progress. It's also going to make fine-tuning your methods for losing weight more difficult.
Eat more fruits and vegetables, it’s simple to add fruit to your breakfast and have lunch and/or dinner with a salad.
Change your identity by how you speak to yourself.
My thought process has changed from the foods I’m giving up to the foods I’m adding to my diet. This helped remove the junk food I was having. I used how my stomach felt after meals to determine what was best for me.
Another important thing happened to me with my first check up this year. I got blood work done and found out I was allergic to wheat, shrimp, sesame, and hazelnut.
Besides looking leaner, not much changes in your world. But I do believe that achieving success reveals who you are deep down. It’s easy to become full of yourself and put other “out of shape” people down. It's also easy to use your story and experience to help others who want to change. You’ll never regret being kind to someone but you’ll always regret being an asshole later in life.
Focus on sleep, here’s why:
The less time you’re awake, the less chances you have to eat, duh.
The more sleep you get, the more body fat gets burned instead of muscle because this is how your body recovers.
The less sleep you get, the more irritable you are in general and to others.
Sleep regulates two hormones: Ghrelin and Leptin
These are two hormones which influence satiety and hunger. Leptin decreases your appetite and Ghrelin increases it. When you get poor sleep, this throws your hormones out of sync.
Life is a lot easier to handle when you’re not constantly worried about your size, what to eat, and working out.
Accountability speeds up the process in which you become successful or quit. You realize there isn't a "right time" to prioritize your health. I hope when you read that sentence again, you can reflect on whether your excuses are justifiable or not.
If I didn’t change my ways, I could have shot up to 300 lbs or worse. My career doesn’t have job security but I can assure you, a PT who looks in shape is going to have it easier than a PT who doesn’t. It makes acquiring and keeping business easier. The reason being I’m practicing what I preach to others and I’m leading by example. I became a personal trainer because I know what it feels like to feel hopeless. I know what it feels to have confusion about where to start and what to do and I want to help others avoid that pitfall.
A Good Day of Eating
Most people I coach are looking to lose weight and usually want the fastest methods to do so. This mindset is what’s holding you back from getting the body of your dreams, or at least, the body of someone else you admire and want to look like.
Your goal is to lose weight and the number one principle of losing weight is being in a calorie deficit. There’s many methods you can choose from to lose weight but the simple principle is this, consume less calories than you burn in a day, every day, for some time. This doesn’t mean you have to be perfect with eating and drinking, but you can’t have a salad once in a while and be mad at your lack of results.
The foods you eat contain macronutrients and micronutrients. Simply put, macronutrients give us energy because they contain calories, and micronutrients make us feel good and help our body and cells function properly.
You and I have two different bodies in the way they respond to people’s criticism differently, move in a given day, and prefer food. I don’t let what others say about my body affect me because fortunately, I’ve gone through my own journey with losing 60+ lbs and found acceptance and understanding that my body is forever changing because my life is forever changing. If you don’t love who you are now, nothing will change when you get abs besides you having abs.
Before this pandemic hit the world, I was moving all day as a personal trainer.
From coaching on the floor, to putting weights back, to cleaning up, to working out, to traveling back and forth from home, I was burning a lot of calories just moving. My life now is completely different to where I sit most of the day like I used to with my old desk job. What’s important to note with the difference in moving is how little calories I burn because I’m confined to home (most days). If you move less, you have to eat less because you’re not using all that energy like before.
The last part is what you’re here for, food preferences. A good day of eating is subjective, so is healthy versus unhealthy so let’s define what I mean. A good day of eating means the foods you choose to eat and what you drink aligns with your goal of losing weight and looking good. Whether you think Domino's Pizza is healthy or unhealthy, if I have that everyday, it's going to be hard for me to lose weight, therefore, Domino's isn't a smart thing to have every single day. Can I have Domino's once in a while? Yes. Whether you think rice, chicken, and broccoli is healthy or unhealthy, if I have that everyday, it might be easier for me to lose weight, if I don’t have huge portions, but if I get bored of eating that everyday, am I going to binge and reverse the progress I made? Most likely.
I stick to a list of lean protein sources, carbohydrates, and fats convenient to have/make, have/make consistently, and above all, I enjoy.
Lean protein sources: egg whites, eggs*, chicken breast, lean ground turkey*, lean ground beef*, fat-free greek yogurt, salmon*, and protein powder. (* means they have some tag-along fat so it’s not as lean as the rest on this list).
Carbohydrates: blueberries, bananas, oats, rice, bread, potatoes, and sour patch kids.
Fats: olive oil, swiss/mozzarella/vegan cheese, and beef bacon.
That’s pretty much it most of the time. When I cheat on my diet, and stray away from these foods, I’m doing so knowing that it’s not healthy in comparison. However, if I have Shake Shack once or twice a week, and that helps me stay the course, then it can be considered a good day of eating because it’s what I needed psychologically, not biologically.
Strict eating becomes boring.
Meal plans become boring.
Any style of eating that doesn’t allow creativity or fun or flexibility won’t last.
You’re not a robot, you’re a human being with taste preferences based on your culture, your upbringing, and what’s available to you.
Now, with that list I have above, I separate them into two different categories: Rest Day & Training Day.
This concept of rest & training days comes from the method of “Tracking Macros”. In short, on training days, you’ll eat more carbs and less fats while having protein relatively high to fuel performance and recovery. On rest days, you’ll eat less carbs, more fats while having protein relatively higher to add variety in food selection.
(Note: The lower you go in calories, the higher your protein intake should be in order to reduce or prevent loss of muscle mass. Basically, you don’t want to sacrifice muscle when losing weight because it’s not the weight you’re necessarily chasing, it’s looking good at a lower weight)
On training days, I usually have Protein Oats which is oatmeal with almond or cashew milk and a scoop of whey protein before I workout. After my workout, I’m having a protein shake and within an hour of that will be a solid-meal. Rice, chicken breast, and some type of vegetable (i like to stick to 3 veggies: spinach, broccoli & asparagus) which I’ll either cook at home or get from chipotle. My snack is usually a protein bar or greek yogurt with blueberries.
On rest days, I usually have an egg/egg white sandwich with cheese and bacon or an egg/egg white omelette with potatoes. My snacks are a protein shake and protein bar (or two protein shakes). My other meal is potatoes, and lean ground turkey or ground beef with veggies.
That’s pretty much it for the meals I have when I’m consistent. I don't consider myself a foodie, because that's just an excuse to eat like an asshole (without care or awareness). I eat for convenience that gets me to my goal in a sustainable way to where I can enjoy life and not become obsessed in a way that will make me spiral down a negative and lonely path.
If you don’t know where to start or want help starting your own journey, please send me an email to abel@aymhigher.com and I’ll be more than happy to assist you.
How to Lose FAT with Intermittent Fasting
Intro
Intermittent Fasting is a meal-timing strategy that can help you lose body fat by a combination of fasting for a longer period of your day & feeding for a shorter period of your day. It’s not magic so don’t think that if you restrict the number of times you eat in a day, you’ll automatically lose weight & body fat. The number one factor in your success of losing weight is by being in a calorie deficit. This is how IF can help with your overall reduction in calories. In your 24 hours of the day, you can go 12:12 or 16:8 meaning 12 hours fasted & 12 hours eating or 16 hours fasted & 8 hours eating. I recommend for anyone starting out is with 12:12, then gradually make your way up to 16:8. You can do longer than 16 hours but personally, that’s when I start to get irritable & my first meal will not only be higher in calories but bad in terms of macros (high carbs, fat & low in protein). You don’t need to be strict with this meal-timing strategy because what’s more important than following “rules” is listening to how your body feels. Appetite suppressants such as coffee, low-cal/zero calorie energy drinks, & BCAAs help with blunting hunger and extending your fasting period.
Research:
The research I’ve done on the internet with IF presented me with 3 popular options people follow:
The "16/8 method” (By Martin Berkhan):
Also called the "Leangains” protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 12–8p. Then you fast for 16 hours until 12p the next day.
"Eat-Stop-Eat” (By Brad Pilon):
This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
The “5:2 diet” (By Dr. Michael Mosley):
With this method, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.
TEF (Thermic Effect of Food)
This is a small component of TEE (Total Energy Expenditure) or TDEE (Total Daily Energy Expenditure): The amount of energy (calories) spent, on average, in a typical day. It’s made up of 3 ingredients:
Resting Metabolic Rate (RMR): The amount of energy expended while at rest; represents the minimal amount of energy require to sustain vital bodily functions such as blood circulation, respiration, and temperature regulation. RMR typically accounts for 70% of TEE.
Thermic Effect of Food (TEF): The amount of energy expended above RMR as a result of the processing of food (digestion) for storage and use. TEF typically accounts for approximately 6-10% of TEE.
Energy expended during physical activity: The amount of energy expended above RMR and TEF associated with physical activity. Physical activity accounts for approximately 20% of TEE.
Long story short, it doesn’t make a difference if you eat 2 or 6x/day, you still burn the same amount of calories from digestion. Total Calorie intake is what drives TEF.
The Physiological Benefits of IF include improved:
Cognitive Functions
Increases the brain hormone BDNF & may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease.
Growth Hormone
Key role in growth, body composition, cell repair & metabolism.
Less body fat, higher GH levels.
Boosts muscle growth, strength & exercise performance while helping you recover from injury & disease.
Insulin Sensitivity
Lower insulin levels make stored body fat more accessible.
Life-Hack Benefits:
You get to spend less time thinking about what to eat, less time preparing meals & less time cleaning up. For example, if 12-8p is your eating window, you can drink coffee, an energy drink, & water with BCAAs up until 12p. From 12-8p is when you get to enjoy calories, then you’re back to fasting until 12p the next day. Two big meals & 2 shakes is what I typically consume on a day where I’m practicing IF.
Who Should be practicing Intermittent Fasting?
In short, almost everyone can. Always consult with your doctor first to understand your personal risks if you have any pre-existing conditions that may negatively affect your health such as: diabetes, blood sugar regulation, low blood pressure, take medications, underweight, have a history with eating disorders, trying to conceive, history of amenorrhea (menstruation problems), or pregnant/breastfeeding.
IF is perfect for anyone who wants to lose weight but hasn’t seen the progress they’d like because their previous diets were too strict. You can also gain muscle/put on weight with IF but it’s much harder because of the small window you have to eat.
In Conclusion:
Can Intermittent Fasting work for you? Yes.
How will you know? Try it out.
What if it doesn’t work? Try being more loose with your eating/fasting window. You can also add FASTED CARDIO to your regimen.
IF is less about WHAT to eat or more about WHEN to eat. If you need further assistance, send me an email abel.y.mezemer@gmail.com or send me a message here
Fat Loss Hack: Fasted Cardio
How to lose fat, FAST w/Fasted Cardio
I included the video below for people that would prefer watching vs reading.
When it’s time for me to go into fat loss mode & I want the results QUICK, a strategy I like implementing into my routine is fasted cardio. There’s pros & cons to this so let’s start with the reason why it works & why I like it. Fasted cardio means performing a type of exercise, cardio, when you have no calories in your system. I personally like black coffee (or a preworkout supplement) followed by BCAAs (Branch Chain Amino Acids) during my fasted cardio sessions.
The way I perform Fasted cardio is in the morning followed by a protein shake + breakfast (the longer I do fasted cardio, the hungrier I am afterwards). This is my first “workout” of the day. Later in the day when it’s time to workout again, this is when I’ll strength train. This combination, strength training & fasted cardio, helps me speed up the process of losing body fat. Why not just do cardio all the time then? Because there is no resistance to cardio, therefore the body is moving but the muscles are not being challenged. Strength training burns calories by building muscle & burning fat at the same time. Cardio burns calories by simply moving so you can burn fat but that process is much slower & less effective than strength training especially when supported with adequate protein intake.
Understand that for you to lose weight, at the end of the day, you have to be in a calorie deficit for an extended period of time. To lose body fat, not only do you have to be in a calorie deficit, but you also need to be a on a high protein diet because if you don’t closely track your macros (macronutrients), your muscle mass will decrease which will inversely increase body fat. The goal is to look better naked, don’t sabotage your progress by burning a sh*t load of calories & not replacing them with enough protein. A high protein diet is what will help you retain as much muscle as possible while weight is dropping.
My favorite forms of fasted cardio include:
1. Walking on a treadmill:
a. Incline 15%
b. Speed 3.0-3.5 mph
c. Duration: 30-60 mins
d. 30s on/30s off (meaning holding the bar for 30s then not holding it for 30s (I get bored fast))
2. Stairmaster:
a. Level 9 & 10 (Blink Fitness Gym)
b. 40s on/20s off
c. Duration 30-60 mins
3. Elliptical
a. Level 10-12 (Blink Fitness Gym)
b. duration 30-60 mins
Pros:
Low intensity cardio is good for active recovery.
Burns a lot of calories w/o stressing the body or risking injury.
I feel clear-headed afterwards.
Use this technique around cheat meals/days.
Cons
More time in the gym.
Boring (I’m usually on YouTube to pass the time by)
Can burn muscle if fasted cardio session is too long (going past your fasted state into hunger)
Advanced Level Fasted Cardio
If you made it this far, thank you. I’m also going to include something I do after my low intensity fasted cardio exercise: HIIT! After 30-60 mins of low intensity cardio & I still have some energy left in the tank, I like to do sprints to finish the job off. Why? Because I’m crazy most likely. I’m one of those people who like to see sweat to know that I had a good workout. This isn’t necessary to claim “good workout vs bad workout” but for cardio, I like to see the effort drip.
30s/60s (30 seconds sprinting/60 seconds resting)
Incline: 2-3%
Speed:
9.0 mph x 4
10.0 mph x 3
11.0 mph x 3
12.0 mph x failure (Energy still here is most likely a result of cheating the night prior)
Duration: 15 mins-ish.
If done properly, this is what you should look like afterwards (click here)
Enjoy. Try it out. Let me know what you think :)