 So we're here in downtown Los Angeles and I'm going to bring my cardio outside this morning Performing this fasted so no food just some water and a thermogenic Start off with some stretches up here mobilize the joints get some blood pumped into the body now I can move on start with some interval training and then basically just some low intensity cardio Running around downtown and throw a mix of some chin-up some crunches in there as well All right, let's get to it You used to be about fat burning used to be in the gym on the bike It's all about my heart rate the more than 20 30 minutes for me now cardio is about Getting out getting out of my head out of my body If anything kid it frees up my mind allows me to think and really allows me to set up my day. So today I'm in downtown Los Angeles. I Like to get out of the gym some days. I'll be in the gym on the bike or the road but today Great weather I start early and so to come to downtown Los Angeles There's so many different Nooks and alleys and pathways that I can run down and run up and stairs and Obstacles to jump up or lift my body weights up and That's a real dynamic way of exercising both the mind and the body So I start with the thermogenic. I do my cardio without eating. I get it done first thing in the morning purely because For the past 10 11 years. That's the way I've done it. I utilize my body's stored fat as my fuel so it's a mixture of fast interval training with the sprints which basically consists of 20 seconds of all-out effort sprinting and then a recovery phase walking back and I Repeat that six or eight times and then just finding a place to run upstairs Down some of the streets. There's no real objective 20 minutes if I find a ledge something I can jump on to Or a ledge I can lift my body weight up It's just all about Having some fun with my cardio Once I've hit my run, I get some BCAAs and branch chain amino acids It's important to look out for a high-lucine content and that's it. Nothing helps just clean simple BCAAs mixed with some water and As I head back to change up get on with my day just a protein shake a scoop scoop and a half of whey or pea protein You don't have to get too crazy about mixing everything into it. This isn't a weight workout I just want to get some protein into my body start that protein turnover Then once I'm back home I've showered I've dressed then I can eat breakfast carry on with my day And then usually I head back down to the gym in the afternoon and I start my weight training program So that's what cardio is for me It's to get out of the gym to get out of my home and just run Just get my heart rate up and I'm not worried about what my heart rate is doing or how long I'm out running It's gonna keep running until I feel good once I'm at that point I know I've done something I can get back move on with my day and Then my training doesn't start to define me. I don't live my life Around my training training is just part of my life So whether it's cardio and weight training or weight training with a little bit of cardio after It's really no more than one hour one and a half hours total out of my entire day All right, speaking of which let's go on that day