10 minute run, no more no less. tempo and quantity to suit how you want to look.
ben, used to work at sydney olympic park NSW, concord railway to athletic centre 2 x per work x days worked, time 10 minutes both ways, no more no less. i have no idea how many days he had to walk to and from work to stop loosing too much bulk. used to work at the ais as a general hand, he now has a soccer academy at the central coast. when it started to happen he said this is bullshit, now he says it worked for him.