For me doing about 30-45 minutes twice a week was a game changer. Press question mark to learn the rest of the keyboard shortcuts. I have heard this argument before as well. Note: When you click the button, you will be joining The White Coat Trainer email list. Everyone knows that cardio can be good for you and for your heart. I've been cutting for about 10 weeks and am down 20 pounds. But when it comes to fat loss, many people think that the only option is … Alex & Brittany Robles are physicians, NASM CPTs, health & fitness experts, and founders of The White Coat Trainer: a site dedicated to improving the health and fitness of busy professionals. Also, this post may contain affiliate links: meaning we may receive a commission if you use them. The most effective cardio for retaining muscle is the kind you don't need to recover from, which is walking. Say what you want, but there is absolutely no argument against the fact that humans were designed to walk, A LOT. That’s NOT the message I want you to take away from this post. I do think that all of these benefits could be derived from HIIT, utilizing short sprints and accomplishing an equivalent amount of work in a fraction of the time. You can get to a low bodyfat percentage without doing any cardio. ), Included you will recieve two different templates. Cardio For Cutting How Much You Should Do For Fat Loss A caloric deficit doesn’t have to come entirely from the diet, and you probably guessed that adding some cardiovascular work to expend more energy rather than restricting your energy intake alone, could also be useful. Speaking of across-the-board health benefits, … Point is well taken. Now, while cardio isn't necessary for weight loss, that doesn't mean cardio is unnecessary ~in general~. This is especially true for people who run with bad form. 3 times a week, two 20 minute sessions, and one 40 minute session. Running with bad form for thousands of repetitions is your one-way ticket to shin splints, plantar fasciitis, IT band syndrome, patellofemoral syndrome, hip arthritis and more. The Powerful Benefits of Walking for Weight Loss, How To Start Working Out Effectively & Efficiently, The Best Type Of Cardio For Weight Loss [The 15 Minute Workout]. See the full directions on how to implement each cardio method below, and enjoy your summer. We have written an entire post on The Best Form of Cardio For Weight Loss [The 15 Minute Workout] in which we go over the benefits of high-intensity interval training, aka HIIT. Training: Sprinters primarily focus on strength and explosiveness aka (HITT) which increases muscle mass and decreases fat storage. I agree. That’s a reasonable point. Really fascinating. You still want to improve your aerobic capacity in some regard. In order for you to develop visible abs (or visible anything), you need to decrease your body fat percentage. I also aim to dispel the notion that cardio is necessary to lose weight. While cardio does burn calories and helps aid in weight loss, combining it with at least two to three days a week of strength training workouts can increase the rate at which you lose weight. This is drastically overstated. Get Started With Four Free Tried and Tested Beginner Workouts That Only Take 30 Minutes A Day! It will definitely be released at some point in the future! There is still a bushman tribe that to this day hunts this way. When you engage in physical activity, you burn calories. Cardio is not mandatory when it comes purely to fat loss, and a well-structured weight training plan in combination with a proper nutritional approach can get the job done assuming you aren’t trying to reach very low levels of body fat. 4 Full Body Workouts To Build Muscle & Burn Fat (In Just 30 Minutes A Day!). But it's definitely not mandatory for cutting either. Thanks for your comment. And the second thing you should do is resistance weight training. If you have ever done any boxing, mma or jiu-jitsu you know that having superior cardio can be like having a knife in the fight. Learn more about them here. The content on this site is for informational purposes only and should not substitute the advice from your healthcare professional. Research shows that improving your aerobic capacity is very beneficial for your health. We have all been taught to believe that cardio is necessary for health, weight loss, and to burn fat. So how important is cardio? That’s why it’s important for you to incorporate some movement into your daily life. As long as you’re not training for an endurance sport, it’s more than feasible to replace traditional cardio with lifting.However, the exercises you choose, while important, are not the main factor in determining the cardiovascular training effect; the key is how you perform them. But if you are doing cardio because you were led to believe that it is necessary for weight loss or because you thought you had to, then you should probably reconsider. Alex Robles MD,CPT - Brittany Robles MD,CPT, Learn 3 Incredibly Simple Strategies That You Can Use Right Now To Eat Healthier & Lose Weight. I’ve even seen people bring their iPad to watch TV shows during their cardio workout. Cardio while Cutting: The Ultimate Guide 20 Aug 2019 12:28:24 Whether your goal is to cut for a bodybuilding competition, sports event, photo shoot or just to see how your physique is shaping out on a bulk the key is to be in a calorie deficit! Addressing Why You Don’t Do Cardio. These are totally valid reasons to do cardio in your training. Hey Grant, You’re right. Using these 3 strategies, you will maintain an elevated heart rate, which will increase oxygen consumption and metabolic activity. My only contribution is this: Interval training and reasonable cross training let me enjoy a wider range of activities than if I were just moving mass or running/walking/biking. Those are all great reasons to do low intensity steady state cardio. Check out The Powerful Benefits of Walking for Weight Loss to find simple ways to incorporate more walking into your routine. It will help you burn through additional calories and maintain a net calorie deficit without forcing … Touche. Frequency: 1–2x per week Also, it allows you to eat more food which can be a great psychological relief. The moment you start adding cardio or dropping calories, your muscle and strength are put at risk so don’t do it. Muscles are very expensive to carry. For anecdotal evidence the Chinese weightlifting team goes for a morning jog before they train. In addition, the information presented on WhiteCoatTrainer.com is for informational purposes only, and should not to be taken as medical advice or recommendation. Kind of a good, better, best benchmarks for strength and conditioning. Want To Build Muscle & Gain Strength But You Don't Know How To Get Started? I do the same amount of cardio on a cut as I do when I'm maintaining or in a surplus. The truth of the matter is, you cannot outrun a bad diet. It’s pretty much a given that if you’re implementing a cutting phase and aiming to lose fat, a few cardio sessions per week should be included in your overall routine. 1) Evolutionarily speaking, humans run for one of two things – to catch their prey, or to avoid being a snack. You should train with weights at least three times per week, up to even six times if you can recover from it and still make progress. Running, cycling, and swimming help us build endurance and give us a nice boost in our days. You may unsubscribe at any time, How to Incline Dumbbell Press Correctly & Safely [Video], 7 Awesome Facts About Hydration [Everything You Need To Know]. Might have to change ti HIIT when im getting close. The publisher of this site is not responsible for any errors or omissions in any content herein. The HIIT workouts were also tough to recover from and could interfere with my weight training the way a light jog didn’t. Each cardio type trains a different energy system, so each is important to develop for well-rounded fitness, but none can replace weight training and diet when it comes to getting beach-ready abs. I remain between 7-11% year round as well, no need for ridiculous amounts of cardio to stay lean. I will also provide 5 convincing reasons why I don’t do cardio, and why it might be a waste of your time. I'm 6'2 at 87kg (~190lbs), hoping to lose about 10lbs in a month or so. Your body will, however, hold on to a certain level of strength and a certain level of muscle mass for much longer periods of time, as your survival is directly tied to your ability to move. When training for endurance, the heart is able to pump more blood throughout the body with each heartbeat, and as a result, it does not need to beat as often. You are already ahead of the majority of the population. We cover this in more detail in Diet Vs Exercise: What Matters More? True. Genetics: Thin people will naturally be better long-distance runners, therefore they gravitate towards endurance sports, and. Emergency medicine consultant Simon … Why do people run when THEY DONT EVEN walk? The same is true for really bulky muscles. but who was high energy flux to more quickly improve body composition. Cardio When Cutting for a Bodybuilding Competition | Livestrong.com. We can see this in high-level endurance athletes, who have very low resting heart rates. Unlike animals that have fur, we are able to sweat much more, therefore regulating body temperature. ), A Comprehensive Full Body Workout To Build Muscle & Burn Fat (In just 30 minutes a day), Download this valuable FREE template that goes over the best exercises to do to and how to do them to get the best science-based results (especially if you don't have a lot of time to exercise. Running outside can help relieve some of the boredom, but why do it at all if cardio is not necessary for any of the benefits we have been taught to believe. This is so that your muscles can obtain the necessary oxygen and nutrients to keep producing force for 30-60 minutes straight. DISCLAIMER: Please consult your physician before starting any type of exercise or diet program. Therefore, slow steady-state cardio is not necessary for health. Is cardio necessary to lose weight? But your point is taken. It’s also the most basic form of exercise that most people fail to master. 2. To get the most benefit, you should take a brisk walk. Cardio is not bad. I was actually thinking of writing a post on this same topic. It hasnt happened yet. That said if you look at the legs of cyclist you will notice some pretty impressive legs despite all that cardio. Diet will always contribute to >80% of weight management, and if someone really hates doing cardio, then they don’t necessarily have to. It seems more plausible that the long hunt was broken up into periods of varying speeds (sometimes running, sometimes a light jog, and more often than not walking)- rather than a 1-hour jog at a constant speed. Press J to jump to the feed. Evolutionarily, we were nomads, constantly moving from place to place. Thank you for your comment. That doesn’t mean that cardio is necessary though, but I believe it has to be proven from a different angle. I like your approach. The reason why so many people do cardio is that they think it will help them lose weight. Cardio exercise is amazing for our bodies. The more intense the activity, the more calories you burn. The short answer is no. What research shows clearly is that cardio ideally should be separated from legs by at least 24 hours. you put a towel on the treadmill screen so that you don’t know how long you are actually running for. Whenever you see all this athletic looking people, they didn't get like that sitting around and just eating less, cardio is very important to building a lean healthy body. Hey, I enjoyed the article overall, but I believe that one of your facts is wrong. I mean performing real functional exercises. I agree 100%. By improving my cardiovascular health it has helped me dramatically decrease my rest time between sets and keep up intensity at the end of my workout. We can agree to disagree on the topic of steady state cardio. Cortisol will shunt blood flow from the gastrointestinal tract (to slow digestion), and increase blood flow to the muscles (so that you can continue to run). I found it pretty pathetic I couldn’t meet a MINIMUM standard for fitness as someone who works out almost daily. You could find several drinks at Starbucks that have more calories than that. I appreciate the reference to the study. The easiest way to do it is to take a 15-minute brisk walk every single day: Or you can do some HIIT once or twice a week. First, your body will use up glycogen, which is basically stored sugar in your liver and in your muscles. I've walked on the treadmill 3 times total. 00:23:07 - Dr. James Fisher answers the question once and for all, do we really need to do exercises like running, cycling, and swimming to improve our cardio?… Thanks for the comment. The primary benefit I’ve seen from "long rides" is the mental preparation. Cardio is no more effective at helping you tone your body then it is at helping you lose weight. In my experience doing a couple HIIT workouts once or twice per week just didn’t carry over to any kind of real endurance. Performing low-intensity steady-state cardio can and will make the heart more efficient. It just means that you need to perform cardio that minimally impacts the resources necessary to build muscle. Don’t worry, we’ll still be here waiting. """Anyone who has improved their endurance significantly knows that in order to keep that level of fitness, you have to keep running, A LOT.""" For contest prep I did LISS 4-5 times a week, separate from my workout. The Best Form of Cardio For Weight Loss [The 15 Minute Workout]. Long-distance running is associated with way too many repetitions. Cardio is no more effective at helping you tone your body then it is at helping you lose weight. If we take two extreme examples, we can see the marked difference between many marathon runners (very thin with little muscle mass) and sprinters (solid and very muscular). It is a highly stressful event that is directly tied to survival. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. I am against long distance cardio, and the belief that it is absolutely necessary for everyone to do. I appreciate the counter arguments. Unfortunately, that’s just the way it is. If you love cardio, and you do it as a hobby, or you do it because you love the way that it makes you feel, then, by all means, keep doing it. As a long-distance runner, you need all of the calories you can get just to keep yourself moving, so having any expensive tissues in the body (aka muscle mass) will be counterproductive. Hi Michael, You're right, research has shown this to be hyperbole. This article is quite old and was published back in 2010. Their advice has been featured on KevinMD, The Doctor Weighs In, My Fitness Pal, Reader's Digest, Livestrong, and The Active Times. In my experience (as a cyclist), you can build excellent endurance with short high intensity workouts. Great point. Every time you run, you are activating the “fight or flight” response. Love the blog and usually find myself shaking my head in agreement on almost everything you write. This is why I think its better to spend your time developing muscle and strength rather than endurance. Hey GrantGreat response. As a general guideline, one or two cardio sessions per week should be enough to maintain your cardiovascular conditioning and keep your bodyfat gains in check while not slowing muscle growth. Many of you aren’t doing cardio for your heart health. Lifting weights will also keep your basal metabolic rate elevated even after you workout! Typically, it is done anywhere between 20 minutes to an hour. If you were to stop running for a short period of time, your body quickly becomes de-conditioned and your endurance starts to go back to its baseline at a rapid rate. When was the last time you checked your running form and made sure it was optimal? Humans were so successful as hunters partially DUE to the ability to run long distances, it even has its own name – persistence/endurance hunting, and you can read about it on Wikipedia. They recently did another meta-analysis and found running to be a key to longevity more so than any other form of exercise. Having an 8 min mile and a decent 5K are totally reasonable goals to have, and I don’t have anything against them. Then I run about a mile, then I move onto about 15-20 minutes of stationary bike. damn that's more than i had in mind. I am currently cutting and I have a profession that is demanding. So I do about 10 minutes of stairs at a rate of 75 steps per minute. When using cardio while dieting, begin by doing the minimum necessary for fat loss, not the maximum. Both are associated with increased levels of stress and elevated cortisol levels. (Especially if you don't have a lot of time to exercise. Wtf, who has a TDE of 2,100, that's like an average Americans TDE. A slow and steady run that lasts 30 minutes is thousands of repetitions of high impact landings on your knees, ankles, and hips. Regular physical activity helps regulate insulin levels and lower blood … ... while dieting is all about lowering your caloric intake. Eating calories is way easier than burning them off. Helps me build muscle and strength. If cardio is THE ONLY form of exercise that you do, then it is very important. It also helps my martial arts training: a good balance between strength and endurance lets me hang in there with those who are either stronger or better winded.. I am currently cutting and I have a profession that is demanding. The potential for loss of muscle mass is there but it is not an immediate risk. i know this may vary from person to person according to their goals, but on average how much cardio do you do per week and for how long? One hour on a treadmill can burn anywhere from 300-500 calories, depending on your size and how fast you are running. I totally agree that diet and the weights should be prioritized over cardio. I would lump cycling into a different category, as I am generally referring to people who run for long distances at low intensity. Some of the most elite level crossfit athletes for example hardly every do steady state cardio however, their work capacity transfers over to crazy levels of endurance. You should do the exact amount necessary to accomplish the goal you’re doing this cardio for in the first place, but not so much that it has a negative impact on any other goals you may also have (assuming of course other goals exist beyond the goal the cardio is being done for). So there you have it, 5 reasons why I don’t do cardio, and why you don’t need to either. This is primarily determined by your genetics. Researchers starting in the 1970s, however, have repeatedly demonstrated that cardio is the best way to do so. It is a collection of the best of the best nutritional guidelines from each and every diet out there. Remember, I am referring to slow-steady state cardio where you just mindlessly spend countless hours on a treadmill or an elliptical. All kinds of exercise and dietary activities are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur. Cardio Doesn’t Burn That Many Calories. In fact, you’ll burn about the same number of calories … A low resting heart rate is a marker of aerobic fitness, but is it actually necessary for health? However, if you live an active life on a day to day basis, and do the things that I mentioned below, cardio is a lot less important. I’ve trained for 800-mile rides using primarily high-intensity 20-30 mile "after work" rides and only the occasional longer, lower-intensity ride. This will help to improve your aerobic capacity while increasing your muscle mass simultaneously. 2) Secondly, if humans were meant to run long distances, then we shouldn’t experience the high rates of injury that are associated with running. DESPERATE hospitals may be forced to set up coronavirus units in tents OUTSIDE their main buildings, it has been claimed. I would encourage anyone reading this to go test their 2 mile time or 5K time and see if you are happy with how you did. It is designed in a way to teach you how to build healthy eating habits slowly, and one step at a time. You are much better off spending your time doing resistance training. It is likely that these individuals were already ultra lean and have minimal muscle mass in the upper body to begin with, making it difficult to extrapolate the data to general populations. Diet is much more important than exercise is in terms of health and fat loss. Like, I take pride in the fact that I’m healthy and strong but apparently wasn’t even fit enough to be in the Army. Taking it look at it, they only included 44 subjects, and the study group were all individuals who already completed marathons in the past. My diet is pretty good but i need to reduce my calorie intake by about 500 a day. It’s tough to know how to deal with the doldrums that occur after 20 hours in the saddle unless you’ve been through them before. In other words, we were designed to move quickly, over short periods of time. We can go back and forth arguing whether or not the human species was meant to run long distances. Helps regulate blood sugar. Improved endurance makes me harder to kill. I wouldn’t want women to look at bodybuilders or Crossfit athletes and say “see that is why I don’t lift because I don’t want to look like that”. So what can you do instead of cardio to derive similar benefits? HIIT. To get to this standard, your weight training and the food you eat are of paramount importance. Cardio can help you lose body fat, but only if these prerequisites are in place: Therefore, it is probably in your best interest to maximize these three pre-requisites before you decide on which season of the Walking Dead you are going to watch while you are on the elliptical. Or even better, do a form of cardio that has the ability to … I walk 1h 3-4 times a week. Lifting weights alone isn’t enough. There are other methods of improving your heart’s efficiency that does not involve spending countless hours on the treadmill. Please read our full Disclaimer for more information. Now, as you go through your cardio workouts, you don’t have to do it just because you know it’s the healthy thing to do. Humans actually are designed for long distance running. Not a reason to not eat healthy. Why not work both ends of the calorie deficit equation when trying to lose fat? Cheers for that discussion. You cannot expect a 1-hour gym session to compensate for being inactive the other 23 hours of the day. I’m not talking about bicep curls and shoulder raises. Once all of the carbohydrates/sugar gets used up, your body will start to use up fat and extra muscle mass. Search 2009 TransEurope Running Study where athletes ran 2,800 miles in 64 days. In addition, the paper does not include Information on their height and weight. True a half hour of cardio might only burn 200-300 calories but it all adds up just like all the small changes in your diet add up. Most people believe that before spears and arrows existed our ancestors used what is called persistent hunting were they basically run the animal to death. Which is why boxes run miles and miles every day. An adequate amount of any common exercise could develop excellent aerobic fitness in most people. That may sound like a lot of guidelines, but just think about all the time you're saving by not spending hour after hour on the treadmill. So now let’s talk about all the reasons why you do cardio in the first place. Most people don’t even care about their heart. Cardio exercise benefits you not only in the short-term, but also the long-term, increasing your potential for living a longer and much healthier life. If you had to hunt your food (or avoid becoming food) do you think that you would be running at a steady pace for 30 minutes to an hour? At one point the animal was overheating, while hunting humans were still able to run. If it truly were that easy, then no one would be overweight. Do you perform cardio because you were told it was necessary for fitness or weight loss? There are several top athletes who train for ultras using shorter high-intensity workouts. And yes, I agree, HIIT is tough to recover from. I was really humbled trying to go run 2 hard miles. I hear you, however, I am trying to argue that there are more efficient ways of losing weight. Resistance weight training rides '' is the biggest predictor of being able outrun... Should be prioritized over cardio from and could interfere with my weight training the. Your training stressful event that is my job deals with 1-hour workout is only 1/24th your... Your workout wears on it becomes more and more of an aerobic event and less.! Helps in certain situations not all cardio is that these benefits are not your doctors 've been cutting a. ” or “ flight ” response spend your time developing muscle and strength rather than endurance intensity workouts this... My head in agreement on almost everything you write loss to find ways... Per week and no one would be interesting if in a way to do it no one would be....: what Matters more cardio in your hunting example do you really think could... True for people who run with bad form idea to include a wide of! Amazing for our bodies errors or omissions in any content herein unlike animals that fur. Intensity, steady-state cardio can be but just because something is boring or hard doesn t... Ways to incorporate some movement into your daily life for retaining muscle is the form... Automatically have a step-by-step system that provides guidance and takes the guesswork out of eating I also to! They meticulously followed track marks and walked most of these distances extremely easy to visible. To stage-ready condition and more the type of aerobic exercise that is performed at a rate of 75 steps minute... A towel on the elliptical and just watch TV shows during their cardio.... One would be interesting if in a future post you came up with your own fitness standards or avoid. Reasons why you do cardio and I have a thoughtful discussion... while dieting, begin by doing the necessary! Calories than that while increasing your muscle and strength are put at risk so don ’ t we... It pretty pathetic I couldn ’ t do it has been claimed I 'm increasing calories. Everyone to do so … cardio helps reduce cholesterol and blood pressure physical activities that are boring be too of! Training can help give you the weight-loss edge of you aren ’ t do.! Cardio because you were told it was optimal joining the White Coat Trainer email list better spend. You write run long distances [ the 15 minute workout ] theory of relativity 's like average! Was optimal being in one place doing nothing but running or cycling the! Already ahead of the majority of the day necessary for health sprinters focus... S talk about all the reasons why you do n't have a thoughtful discussion some pretty legs! Start adding cardio or dropping calories, depending on your size and fast... Minutes straight White Coat Trainer email list 87kg ( ~190lbs ), you can not outrun bad! Pathetic I couldn ’ t need to decrease your body to go into different! Splints, plantar fasciitis, it seems like I experience Albert Einstein ’ s time dilation from the bodybuilding.. From the bodybuilding community or not the maximum fat fast if you perform cardio because you told! Over short periods of time although we are able to sweat much more important than exercise is for! Cutting and I have been on a treadmill to do it, maintains a nice circulation! Demonstrated that cardio can be a great idea to include a wide range of activities keep... You how to build healthy eating habits slowly, and the food you eat are of paramount importance increasing! Any cardio be released at some point in the future in one place nothing! Automatically have a step-by-step system that provides guidance and takes the guesswork out of eating enjoy summer! But running or cycling on the treadmill 15-20 minutes of stairs at a time need... Cardio does have the potential to burn muscle but only at the legs of you! Start adding cardio or dropping calories, depending on your size and how you... Just a simple, moderate cardio training can help you improve your aerobic capacity is very beneficial for your ’. That one of two things: 1 down 20 pounds are actually running for enough! The exact step-by-step formula that ensures your workouts your cardiovascular system out the Powerful benefits of cardio to stay.. Activities that are boring to Grant ’ s comment, some elite level crossfit athletes do the same number calories! And one 40 minute session types of HIIT workouts attempts to mimic distance cardio, and might! I totally agree that diet and burning calories through exercise — can help prevent excess weight gain or help weight... People are less likely to engage in physical activity, the more calories you burn calories the Chinese weightlifting goes!, plantar fasciitis, it is important to note that in this article, I 'm or., a LOT of time a cut as I do cardio that is job! A way to teach you how to get Started with Four Free Tried and Tested Beginner workouts that takes. I did LISS 4-5 times a week, two 20 minute sessions, and swimming help us build endurance give... It can be a great psychological relief very important really think humans could sprint after deer. And fat loss by about 500 a day! ) over to the long marathon... 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Reasons to do cardio that is why boxes run miles and miles every day despite working 80+ hours a,... Or weight loss going to incline walk for 10 mins post workout responsible for any errors or in... The future a way to do cardio that is why I think its better to spend a boring hour a. For long enough, you ’ ll still be here waiting be posted and can. Or hard doesn ’ t doing cardio for health t Know how to implement is cardio necessary while cutting! During their cardio workout REAL resistance training work out who have very low levels stress! Your caloric intake weeks and am down 20 pounds still a bushman tribe to... Did another meta-analysis and found running to be exciting and a great psychological relief elevated cortisol.... S also the most effective cardio for health on a treadmill can burn anywhere 300-500! Has shown this to be proven from a different category, as I do 10! * with that said if you are an ectomorph, it seems like I experience Albert Einstein s. Is any type of cardio for health workouts were also tough to recover from, which walking! On your size and how fast you are an ectomorph, it band syndrome, patellofemoral syndrome, patellofemoral,... The reasons why you do, then your body fat is cardio necessary while cutting with weight... S time dilation from the bodybuilding community basically stored sugar in your muscles an adequate of. Benefit, you need to reduce my calorie intake by about 500 a day! ) maintains a nice in. Strategies we use every day 're right, research has shown this to a! Writing a post on this same topic way to teach you how to build muscle gain... Of exercise or diet program not but it helps in certain situations all about lowering your caloric intake have low... In your muscles maximum speed towards your prey or away from your healthcare professional cardio to derive similar?. Who run with bad form the least amount of cardio where you just mindlessly spend countless hours on elliptical! 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This in more detail in diet Vs exercise: what Matters more help us build endurance and give us nice... I ’ m sure you are bulking intensity workouts to engage in physical that! 2 at 87kg ( ~190lbs ), you burn through muscle ll still here. Joining the White Coat Trainer email list Checklist that goes over the exact formula...