by Dana Cavalea February 12, 2018


I will tell you..

Nothing is worse than taking the time to Get Fit & Get Healthy and not seeing your body change..

What is even worse is if you see No Change in your performance metrics either.. (performance metrics listed below)





I can see why most people fall off the wagon and get frustrated..

Wouldn't you?

45minutes to an hour a few days a week and no change?

Selling yourself that you are at least "maintaining"...

No good.

So let's Stop it Today!

I was talking to my father yesterday about "getting in shape and losing 10-12lbs..).. He responded by saying, "I go to the gym..."

After which I sighed with a snarky smirk and giggle.. because I have seen what a typical gym session looks like for most older adults..

Going to the gym is great though..

But that is not enough..

It is not about going to the gym and just exercising.. It is about going to the gym, with clear objectives.. and training..

The goal is to get the results as fast as possible.. 

Who wants to sit at a gym all day?

Or even workout at home more than they have to!

I get it.. I am right there with you!

So let's get busy..

Key Point: If you can not get your BURN RATE/ METABOLIC RATE high enough, which is based on getting your heart rate up to 80% + of your max heart rate (220-age x .8).. you will not see results.

Re-read that.

Going the gym, pedaling at 70 rpms for even 2 hours a day will do very little for you.. so your 30 minutes on the bike will do almost nothing outside of aiding in basic circulation improvement...

Same is true for your elliptical..

The reason Stairmasters, Treadmills, and Rowers get more GYM STREET CRED is that they have the ability to drive your heart rate up to that 80%+ number..

This is why circuit training with weights is so favorable.. constant work, followed by 10-15seconds of rest, followed by more work.. your heart rate is UP!

Burning max calories during and after your workout is the result of 80+% heart rate..

Increased energy, metabolism, circulation, and muscular work/health is the result of 80+% heart well as burning more calories after you leave.. which is called EPOC.

This is the facts. 

So if you want to know why you are not achieving.. just look around at your gym.. there are many others like you.. Working at a pace of COMFORTABLE..

Don't expect the real benefits of TRAINING if you are not willing to ELEVATE YOUR HEART RATE..

If you do not use a monitor, you can use the TALK TEST.. 

When training.. it should be semi difficult to speak.. this is favorable heart rate..

And.. when you combine this with Clean Fueling.. the results happen within just a few days..


On Treadmill or Outdoors: 20second Run (with a hard pace, difficult to speak) :10 second Walk x 6/8 Times, Rest 2 minutes, Repeat 1 More Time

Do this program 3x per week.. It is short and sweet (2.5 minutes each round).. but it works! Especially when combined with a weight training circuit!

I know you can do it.. if you give it a try.. 

If this seems to much for you.. just take your current cardio routine.. and add a SPRINT every 30 seconds for 15 seconds minimum..

The benefits will be great!

Keep Training. Have Fun.



Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

2 Responses


February 01, 2023

Very helpful advice in this particular post! It’s the little changes that make the largest changes. Thanks for sharing!


May 13, 2021


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