Bob says there is one nonnegotiable element of his program: exercise. "Make it like an appointment that you simply won't cancel," he says.

Watch Bob give a lesson in working out

According to Bob, everybody—beginners included—should start with a minimum of 200 minutes of cardio per week, which is about 3 and a half hours. He also says to never walk on a flat treadmill. "A flat treadmill is like walking downhill. The value of exercise isn't in the burning of calories; it's in the change of your metabolism the other 23.5 hours of the day."

Lifting weights is also critical, Bob says. "The key to strength training is you tighten your abdomen. That stabilizes your whole body." Finally, make sure to stretch it all out when you're done.

"It's really about challenging [yourself] no matter what level you're at, and you'll work your way up," Bob says.


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