Travis Stork: If you are looking for a surefire way to peel off the pounds, listen up because we've got a simple action plan for you that can help you lose weight counting by five.

Now, Nik Herold is a certified personal trainer, coming to us live from our own Doctors gym. Nik, thanks for joining us.

Nik Herold: Alright! So, we can use the number five to improve our weight loss program starting today, okay? So we are literally going to start with the number five and that's how many meals we are going to eat during the day to really rev up the metabolism.

Dr. Lisa: Its five small meals, right?

Travis Stork: Well, that's why we put these out here Dr. Lisa, because it is. Its five evenly spaced meals every three, may be four hours, but these meals up here -- we were just talking during the break, looks pretty scrumptious, right?

What if I told you that all of these meals together less than 2,000 calories underneath that recommended added sugar we just talked about? This is healthy living. You spread them out throughout the entire day. It's so important because then you don't get that crash. You keep your metabolism revved up and you keep your blood sugar stabilized by spreading them out.

So make that's fives, and you always as a personal trainer, you know that nutrition is the key to any plan.

Nik Herold: It's going to be really important for fueling your body for the type of high intensity exercise that we are really going to talk about, and that really leads us into the number ten, and that's how many minutes we are going to take to really prep your body to go into that high intensity exercise to get your metabolism up.

Okay, so we really have two objectives that we are going to focus on for that ten minute timeframe.

Number one, we are going to stretch out the tight muscles in your body to make sure that you don't get an injury when you go to that high intensity exercise, and number two, we are going to activate some of those weak muscles that you have in your body so that you feel strong when you go into that high intensity exercise.

So good example, I might just go into a quick shoulder stretch if that's a tight muscle for me, or I might go into a jumping jack if my glutes are weak and my shoulder need some prep time right. Okay so that's going to get our body warmed up, get our joints ready for that 15 reps that we are going to go into for your strength training program, okay.

15 reps, why do we pick 15 reps per exercise? Real simple! Number one, we are going to build some strength. Number two, we are going to build some endurance, and number three, we are going to really build up your lean muscle tissue to get your metabolism elevated throughout the day.

So a good example of an exercise that we are going to do with those 15 reps is a squirm press. We are going to get involved as much muscle tissue as possible by doing that squirm press. We've got your legs involved, we've got your shoulders involved, we've got your triceps involved, we've got so much muscle involved in that exercise doing it 15 times to really get that metabolism elevated.

Now, lastly that brings us to the number 20. Now, I know so many people complaint about not having enough time to workout. Well, guess what? I am going to show you how to get your cardio workout in, in 20 minutes. That's right 20 minutes. It's actually going to be nine times more effective at burning fat than if you did in hour of cardio training. So I am going to hop over here on the treadmill.

What we are going to do is something called high-intensity interval training. So I am going to hit Start. I am going to start off with the moderate pace here for about two minutes, just nice and easy, getting myself ready for that high-intensity exercise.

After those two minutes are done, I am going to start cranking it up, right because I want to get my heart rate up as high as I possibly can. So I am hopping, I am popping, I am moving. I am going to go for that full minute and then I am going to do that for about 20 minutes, and then I am going to hop on down.

Now you don't have to use a treadmill for this type of exercise. You can use a bike, you can use an elliptical. You can even do bodyweight type exercises like jumping jacks in place. If you can incorporate those five -- those five principles into your workouts, you are going to have a phenomenal weight loss program.

Travis Stork: Thank you so much Nik! And Nick you clarify, when you do that 20 minutes, you are doing may be two minutes of a moderate pace, one minute of intense, going back to a moderate pace, you are going back-and-forth from intense to moderate, right?

Nik Herold: Absolutely!

Travis Stork: For 20 minutes total?

Nik Herold: Doing that for a total 20 minutes.

Travis Stork: That's such a good advice. Thank you so much Nik and I love the takeaway because everyone thinks, oh! If I can't go run out full intensity for 20 minutes, then I shouldn't workout.

Male Speaker: Yeah right.

Travis Stork: In fact, it's fine. If you want to jog or run for a minute, and then walk for two minutes, run hard for a minute, and then slow it up, that's okay. In fact it's good for you.

Male Speaker: And again, the warm up and the stretch are so important to get the body ready and to prevent injury.

Male Speaker: And you remember it easily 5, 10, 15, 20.

Travis Stork: To get a copy of our Count-by-Five's Fitness Plan, just go to our website at TheDoctorsTV.com.