General Workout Recommendations
Use heavy weights or machines set to heavy; do 4 sets of 10 at eight to ten stations. Last set to failure; if failure is more than 12 repetitions, increase weight.
Aerobic: Ideal is High Intensity Interval Training. Example: stationary bike or wind sprints, 30 seconds at absolute maximum speed, slow down a bit for 60 seconds and repeat 30 second max, repeat cycle for minimum of 15 minutes. More is better.
Supplement above with any traditional work out or aerobic routine.
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