Section 04
Cardio & activity
Scale steps and Zone 2 work without letting cardio replace nutrition or lifting.
“Cardio is a tool for the deficit—not permission to eat back estimated calories.”
Start with steps
Begin around 5,000–7,500 daily steps, then progress in 2,500-step increments. The starting level must be sustainable enough to maintain.
Add Zone 2 gradually
After reaching roughly 10,000 steps, add short Zone 2 sessions. Increase time only after a genuine measurement stall and consistent adherence.
Find the heart-rate range
Estimate maximum heart rate as 220 minus age. Multiply that number by 0.60 and 0.70 for the guide's Zone 2 range.
Protect strength work
When cardio and weights share a session, lift first. If cardio becomes lengthy, separate sessions so you can stay hydrated and train hard.
Educational information only. Consult a qualified healthcare professional before making changes to diet, exercise, or supplementation.