Aa
Exericeses
Hi I've been diagnosed with type 2 diabetes which had given me some weight loss within the last year and a bit ,I used to weight 19 stone but now about 15 1/2 stone.
From this I've noticed quite a bit of sagging .
I'm not really active however I do walk to work which is only about a mile , and do 10 minutes a night on our Exerices bike and rack up 5 miles on that.
I'm looking at taking up swimming aswell to combat my sugar levels, but I'm looking for something simple that I can do at home for 20 minutes or so just to improve my tone around my abs ( don't have any) my shoulders , arms , neck and chest so basically anything from my waist up lol.
Is there anyone out there that could kindly give me some advice?
From this I've noticed quite a bit of sagging .
I'm not really active however I do walk to work which is only about a mile , and do 10 minutes a night on our Exerices bike and rack up 5 miles on that.
I'm looking at taking up swimming aswell to combat my sugar levels, but I'm looking for something simple that I can do at home for 20 minutes or so just to improve my tone around my abs ( don't have any) my shoulders , arms , neck and chest so basically anything from my waist up lol.
Is there anyone out there that could kindly give me some advice?
Before doing anything get the OK from your doctor!!
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling
down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90
second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth
hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness
because I personally feel that it is one of the best ways to exercise, especially considering the speed at
which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the
information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20
Minutes.
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise
because these foods can impact the release of the growth hormone in the body. The links are
https://youtu.be/XLKML9EL4As?list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://youtu.be/zy7j9FRiJpg
https://youtu.be/BT5hRYXmxSE?list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone.
The formula involves using your maximum heart rate (MHR) minus your age to come up with a target
heart rate range (which is a percentage of your MHR). Staying within this range will help you work
most effectively during your cardio workouts.
First thing in the morning before you get out of bed have a clock with a second hand and check your
resting heart rate then figure your rate by the Karvonen Formula
The following link will help you figure your heart rate by the Karvonen Formula.
http://www.briancalkins.com/HeartRate.htm
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling
down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90
second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth
hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness
because I personally feel that it is one of the best ways to exercise, especially considering the speed at
which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the
information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20
Minutes.
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise
because these foods can impact the release of the growth hormone in the body. The links are
https://youtu.be/XLKML9EL4As?list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://youtu.be/zy7j9FRiJpg
https://youtu.be/BT5hRYXmxSE?list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone.
The formula involves using your maximum heart rate (MHR) minus your age to come up with a target
heart rate range (which is a percentage of your MHR). Staying within this range will help you work
most effectively during your cardio workouts.
First thing in the morning before you get out of bed have a clock with a second hand and check your
resting heart rate then figure your rate by the Karvonen Formula
The following link will help you figure your heart rate by the Karvonen Formula.
http://www.briancalkins.com/HeartRate.htm
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own
http://www.target.com/p/gofit-pro-gym-in-a-bag/-/A-550109
Hi Dr. Crawford. What is a gym in a bag? Can you tell us more about that? Thank you
I recommend a Gym-in-a-bag to many people-and I have one too. You can do a total body weight work out in 15 mins at home!
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