Joey Gilbert’s Gym Truths That Will Shock You (And Help You Burn More Fat in Less Time)
When it comes to building real, lasting results with hormone and peptide therapy, there’s one truth I keep coming back to…
You’ve got to move your body.
It doesn’t have to be extreme. It just has to be consistent.
At TKO Vitality, our clients see the best results with TRT, Tirzepatide, and peptide protocols when they combine them with focused, strategic movement. And if you’ve got access to a gym? Even better. We’re about to show you how to use it smarter, not harder.
Let’s bust a few myths while we’re at it.
Getting Real About the Gym
Most people still believe they need to kill themselves with high-intensity workouts, running for miles, or crushing endless sets to lose fat and feel better.
Not true.
In fact, one of the most effective fat-burning workouts you can do isn’t running at all. It’s something you’ve probably walked past a hundred times.
The 20-Minute Fat Burner Hiding in Plain Sight
Here’s a workout truth that surprises even hardcore gym-goers:
A 20-minute treadmill walk at a steep incline burns more fat than jogging the same amount of time.
Why? Because incline walking keeps your heart rate in the optimal fat-burning zone (roughly 60-70% of max heart rate) while minimizing joint stress. Plus, it activates your posterior chain, glutes, hamstrings, calves, more effectively than running.
Study Highlight:
A 2022 analysis published in the Journal of Sports Science & Medicine found that walking at a 12% incline at 3.5 mph burned 70% more fat than running at 6 mph for the same duration.
So while the guy next to you is drenched in sweat and pounding the treadmill, you’re quietly torching more fat, protecting your knees, and recovering faster.
Now that’s a win.
TKO-Approved 20-Minute Treadmill Protocol
If you’re on TRT, Tirzepatide, or any of our peptide protocols, this is one of the most powerful (and simple) daily workouts to help accelerate your transformation.
TKO Incline Walk Protocol:
- Warm-Up:
3 minutes at 2.5 mph, 5% incline - Main Set:
15 minutes at 3.0–3.5 mph, 10–15% incline (adjust to your level) - Cool Down:
2 minutes at 2.0 mph, 3% incline
Focus on steady breathing, long strides, and upright posture. No leaning on the handles. This walk should challenge you, not crush you.
Do this 4–5x per week, and you’ll be shocked at the results.
Gym Truths That Might Surprise You
Let’s clear up a few more myths to help you train smarter:
More sweat doesn’t mean more fat burned
Sweating is a cooling mechanism, not a fat-loss indicator. Fat loss comes from consistent caloric burn over time, and incline walking nails that without frying your nervous system.
Lifting heavy doesn’t bulk you up overnight
Testosterone optimization helps you build lean, dense muscle, not turn you into a bodybuilder. Resistance training 2–3x/week boosts metabolism, improves insulin sensitivity, and speeds up results with Tirzepatide.
Walking helps your brain, too
Incline walking improves mood, focus, and lowers cortisol. It’s not just physical, it clears mental fog and supports better recovery. That’s crucial when your hormones are resetting.
How Peptides and Movement Multiply Results
Peptides like Tirzepatide and therapies like TRT don’t do all the work for you, they amplify your body’s response to effort. Movement signals your metabolism to kick into gear. Hormones help that signal go further, faster.
Think of it like this:
- Tirzepatide helps your body control cravings and stabilize blood sugar
- TRT supports energy, muscle repair, libido, and drive
- Incline walking melts fat and conditions your cardiovascular system
When they work together, your transformation becomes unstoppable.
Your TKO Gym Routine (20 Minutes Max)
If you’ve got gym access, here’s a weekly sample to stay moving and maximize results, especially when paired with your TKO therapy plan:
Day 1 – Incline Walk + Core
- 20 min incline walk (10–15% incline)
- 3 rounds: Plank (30 sec), Cable twists (12 reps/side), Hanging leg raises (10 reps)
Day 2 – Resistance Training (Full Body)
- Dumbbell bench press: 3×10
- Cable row: 3×12
- Leg press: 3×15
- Walking lunges: 2×30 sec
- Incline walk (10 min cool down)
Day 3 – Incline Walk + Recovery
- 20 min incline walk
- Sauna or stretch
Day 4 – Resistance (Upper Focus)
- Pull-ups or Lat Pulldown: 3×8
- Shoulder Press: 3×10
- Chest Flys: 3×12
- Incline walk (optional)
Day 5 – Incline Walk Only
- 20 minutes. That’s it.
Why Movement Is Part of Your Prescription
At TKO Vitality, movement is part of your treatment. It’s not optional. It’s foundational.
We personalize every plan based on your bloodwork, goals, and lifestyle, and that includes real-world fitness guidance that actually works for busy individuals like you.
Because here’s the truth:
You don’t need to be an athlete to feel athletic. You just need a plan, and a partner who’s in your corner.
Final Thoughts from Joey
“The guys who win are the ones who stay consistent. TRT and peptides set the stage, but your movement is the spark that ignites everything. Don’t overthink it. Just get moving.”
– Joey Gilbert
Founder & CEO, TKO Vitality
Ready to get moving with a smarter plan?
We’ll help you optimize hormones, torch fat, and reclaim your energy with personalized protocols and lifestyle coaching that fits your schedule.
Book your consult at TKOVitality.co/schedule
Your best self is already inside you. Let’s bring him back.
This information is for educational purposes only and does not constitute medical advice. Always consult a licensed provider before starting any new health program. Individual results may vary.
