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Recipes? Motivation? How many days a week do you lift vs cardio?

steveko89

Recipes - Keep it simple, hit your targets with a variety of sources. Calories are still king for weight manipulation.

Motivation - Don't rely on it, it will let you down. Foster good habits and discipline. Consistency and Sustainability win out over the long haul.

Exercise - Figure out what works best for you and fits your lifestyle. There's evidence that shows resistance training for a given muscle group 2x/week is superior to 1x/week, 3x/ is slightly more advantageous than 2x but only marginally. Anything more than that sees diminishing returns. IMO cardio is vastly overrated, especially if you don't like certain modes and/or aren't trying to improve your fitness level/train for some sort of athletic feat. In general, I loathe the transaction mindset of exercise = calories. Sure, you need to eat to fuel whatever athletic endeavors you seek, however, exercise for the singular purpose of creating/supporting a calorie deficit is how many users see temporary results or fail to meet their expectations entirely. Some of the best advice I've received in this arena is to rely on calorie/diet manipulation to control one's weight and exercise to build muscle, improve athleticism, and do things you enjoy. In short, find modes of exercise you enjoy and contribute to your aesthetic and performance goals at times and frequency that allow you to be consistent with execution.