How Mark shaved off 60 min his marathon, 20 sec off 100 yards swim and went from 19% body fat to 8%! - Interview

In this episode, Coach Shangrila Rendon interviews Mark Villanueva about how he was able to go from 4hrs 40 mins to 3hrs 33 mins full marathon (LAM) finish time, 1:50 min/100 yards to 1:30 min/100 yards at Alcatraz swim and from 19% body fat to 8% body fat.

How did he do it??? Listen in and find out!

 

In this episode:

• From zero training to running the LA Marathon in 3hrs 33 mins
• Swimming Alcatraz at a 1:30 min/100 yards pace
• Learning how to cook food
• Adjusting macros, balancing carbs, protein and fat.
• The most important thing you need to know about getting to a body fat percentage you want
• Key mindset
• Experiencing the change in energy
• Identifying triggers that sabotage your results
• Looking at the people who influence you
• Setting goal and having deadline
• Practicing discipline and patience
• Being surrounded by people that will help achieve your goal