working out?

[lovingmyshape84]

I did some workout today. I did a bike ride that was mostly 20 mins. So, I rode like 1.8 miles that's close by home. How can I do a good work out every couple days that, I am doing a good job? I always bee like I not doing a good job. I am 224lbs and want to be around 140lbs - 150lbs plus,, I am 5'8".

[gymdandee]

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 http://www.youtube.com/watch?v=zy7j9FRiJpg&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_

https://www.youtube.com/watch?v=BT5hRYXmxSE&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_

https://www.youtube.com/watch?v=XLKML9EL4As&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.

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.
Take a look at the following!
Magnet Steel Bike Bicycle Indoor Exercise Trainer Stand

http://www.amazon.com/Magnet-Bicycle-Indoor-Exercise-Trainer/dp/B004I576SM/ref=sr_1_3/186-5807543-3021431?ie=UTF8&qid=1400331547&sr=8-3&keywords=stationary+bike+converter

[jazlyynnng]

Jog you can jog a mile in less than 20 min. And get a really good workout for your whole body, and yeah walking works too

[butterflykisses2011]

You are off to a good start try walking 30 minutes in the morning 30 minutes in the evening then follow with 25 sit ups In morning 25 sit ups at night