Rule #4 - Ditch cardio for weights and circuits.
Here's another fitness myth: "If you want to get lean and strong, hit the cardio machine." That's not true.
"You will not make more muscle this route," says McComsey. When you do cardio, you're burning calories, but you're missing the muscle growth stimulation from weight training. "The more muscle that you have, the more calories and fat you'll be burning," he says.
McComsey recommends hitting the weight room 3-4 days per week with one of the days being a circuit style with a variety of exercises. If you need to do cardio, try one day of 20-minutes of fast-slow intervals.