by Dana Cavalea February 22, 2018

1 Comment

Hey guys!

Well, yesterday was an amazing day.

70+ Degrees in NYC!

Could you believe it?

In February!

I spent the day in the city, meeting with a friend, and working on Chapters 8 and 9 of my upcoming book, Becoming a Champion.

I am super excited about it, but if you have ever written a book, the amount of time and focus it takes is incredible. 

There is definitely a discipline and endurance factor that goes with it that nobody ever talks about!

So to all the authors out there, I tip my cap!

As I was wrapping up my day, my good friend Carl called me and asked me     

2 Great Questions...

1. How much water should somebody drink per day? and does it vary by body type?

Answer: 1/2 Your Bodyweight in Ounces per Day is the minimum. Your activity level will determine if you need more, along with the climate and relative humidity you are in. But, you must make sure you take in your minimums. 

In regard to metabolic rate, the faster your metabolism, and if you have one of those stick figure bodies that burns anything you eat, you must also make sure you hydrate above the minimum since your burn and usage rate is higher!

2. What type of training will burn the most calories?

Answer: I explained to him, the best way to burn the most calories is through interval training that will drive the heart rate above 85% and then let it get back down to 10-20% above resting.

An example is from my Orange Theory Class a few days ago.

Last week, during heavy intervals on the treadmill, I burned over 875 calories. We focused on driving the heart rate way up to 90% of max, then dropping it.

A few days ago, we focused on a steady 8 minute Endurance run, followed by another bout of the same. The result? Less than 800 calories burned.

I went on to explain to Carl, it was not about just the calories burned during the session, but that 75+ calorie differential was going to cost me through the day because my POST WORKOUT BURN RATE would be much slower.

So if I was working at 85%+, I would of burned many more calories via EPOC after my session. 

Another simple example I shared with my Dad, who is in his 60s is that riding the bike, steady state, at the same speed for 30 minutes does almost nothing.

Instead, work a 30/30 PROGRAM on the treadmill. 

This entails walking at 3.0/3.5 for 30 seconds, then running between 5.0-7.5 depending on your ability level. This simple program, when done for 20 minutes will be 10 minutes of work, 10 minutes of rest and will cause heart rate spiking.

The key is, when picking your top speed, pick a speed that is challenging and makes it hard to talk. Think about it, just 10 minutes of work to #changeyourgame.

Well... I hope these tools help you guys!

Back to the Book Grind!

Can't wait to share with you!



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!

1 Response


February 01, 2023

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

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