Q: Hi Mike, just to say you have an amazing, simple and esy to follow site. I wanted ask, you have alot on diet and specific exericses, but not a lot on cardio. I am 6ft 2" and 213 lbs, I am trying to do a fat loss muscle gain diet. Can you advise what you recommend High intesity cardio or stamina cardio. Also I have a bench press, dumbells and a treadmill, anything else essential for my goals.

A: Thank you, very glad you are finding my site useful. If you have to select one, I would go with high intensity cardio. It also takes less time. Overall I view cardio as secondary to diet and heavy exercise which is why I don't dedicate as much space to it on my website. If you have a great diet and strength program you should see very good results, regardless of the exact cardio program you select. But of course cardio is very good for your overall health, so I would encourage everybody to do some form of it whether they want to lose fat or not.

As far as the equipment needed, a pullup bar would be very helpful -- pullups in their many forms are probably the single best exercise for the upper body (squats and deadlifts being the best whole-body exercises). Even if you can't do a single pullup, a great alternative is to start on a chair in the pulled-up position and fight gravity for 3-5 seconds as it drags your body down. Without a barbell you won't be able to do conventional squats or deadlifts, but with heavy enough dumbbells, dumbbell squats (where you hold dumbbells by your sides) are a great alternative. You can supplement those with dumbbell lunges for a good lower-body workout. Hope that helps!