Get outdoors to perform at least one of your cardio sessions each day over this weekend. As bodybuilders, we generally spend too much time indoors whether we’re working in an office or in a gym as a trainer. My advice is to get out of your gas chamber—by that I mean the contaminants that come from air conditioning units, including chemicals and hidden molds. All of those have harmful estrogen-boosting effects, and you don’t want that. These chemicals and gases can also drive up cortisol levels.

Getting outside helps boost your testosterone and reduce free radicals in your body. I’m going to take my girlfriend into the woods where no one can hear us scream. Actually, she’s going to drop me off, and I’m going to go for a run outside. You may not know this, but your skin is waterproof. You can actually go outdoors and exercise in inclement weather.

Make sure to take in IN-KAGED, and you should stay hydrated throughout the day. Also include your antioxidants, which help fight free radicals and keep you looking young.

Remember that you’re eating higher fats and lower carbs today. Calories should stay consistent with what you’ve consumed during the week. Choose the foods that satisfy you while allowing you to continue to follow my program.

EXERCISE	SETS	REPS	STRATEGY
HIIT	1	3	4 minutes easy/1 minute full intensity for a total of 15 minutes
Steady-state cardio	1	1	20 minutes

TIP:

Frequent use of a sauna helps reduce all-cause mortality by about 40 percent. That means that people who use a sauna up to five days a week or so vastly improve longevity (other than from accident injury, obviously). This includes reducing your odds of dying younger from diseases such diabetes, cancer, and heart disease. That’s another reason why I jump into a sauna frequently, in addition to supporting recovery from my workouts. I like to use my infrared sauna for 20 minutes five times a week.