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Right Exercise
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Right Exercise

Hey everyone I am 17 years old and I am overweight I weigh 250 lbs and I really, really want to lose weight but I keep gaining more and plus when I do get done exercising I get hungry. What should I do? And what are your suggestions for losing weight if you don't mind me asking?
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Avatar_m_tn
There are a lot of things you can do to lose weight.  One good thing to start with is water.  Drink a lot of water.  First thing in the morning before your shower?  Knock back a glass of ice water.  Before each meal?  Drink a glass of ice water.  Throughout the day, keep a water bottle near you and drink often.  The cold ice water before meals kind of helps your stomach shrink up a bit before eating, making you more full faster.

Obviously, you'll have to watch what you eat.  There are numerous diet plans out there and working with your doctor is a good way to start.  Some people do great counting calories, some do good on the Atkins plan or the Paleo-Diet, but exercise is a must and you want to get a good bill of health from your doctor before you get after it.

Eating times are sometimes important.  Smaller meals, more often is another good train of though.  5 smaller meals compared to 3 big ones.  

I wish you luck.  It's hard work and you have to remember that you didn't get big over night.  With that in mind, it only makes sense that losing the weight is going to take some time too.  Most important thing is dedication. You have to be dedicated to the diet and the health plan in order for it to work.  Something else to think about too is, the more you exercise the more muscle you are building.  You might notice that you are getting smaller (shirts and pants fit differently) but you are not "losing weight".  You are... Muscle is smaller than fat.  A pound of muscle is about half the size of a pound of fat, and lean muscle will help burn fat.
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1236893_tn?1408490528

You have to make up your mind and do what you have to do!!!

Do the following!
You do your strength training first then cardio!!!
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 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.  

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.  

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.  

an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 - age, which has now been shown to be inaccurate):  

206.9 - (0.67 x 23 (age)) = 191  
191 - 65 (resting heart rate) = 126  
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107  
82 + 65 (resting heart rate) = 147  
107 + 65 (rhr) = 172  
The target heart rate zone for this person would be 147 to 172  

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 above.

You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
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Avatar_n_tn
You burn 30% more fat doing cardio after a weights session than doing cardio alone... For real? I never knew that. Starting tomorrow, weights will be on my plan. Thank you.
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1236893_tn?1408490528
If you do cardio first then when you're going to do strength training you're
exhausted from cardio and you wont lift good!!
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1236893_tn?1408490528
.P.S.
With weight training, although you may not feel like you are working as hard because you might not sweat as much, you will continue to burn calories for up to 48 hours after your workout. Not to mention the fact that for every pound of muscle you build, you burn an additional 50 calories at rest  so you are burning more even when you are not doing anything!
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