Thank you so much!!!!!! :D you inspire me!!! You know a lot about this stuff :)
You need certain essential nutrients, like protein and healthy fats. Protein is important in helping to maintain muscle mass as you drop pounds, while both protein and fat help give you a sense of fullness after a meal. Fiber also plays a role in making you feel full and combats bloating and constipation.
Watch your portion sizes and stick to whole foods, namely lean proteins, fresh vegetables and fruits and whole grains, to help you drop pounds. By eating whole foods, you won't feel as if you're starving.
Be careful with fruit! The sugars in the fruit also spike your insulin levels, leading to energy swings and inhibiting weight loss. A weight-loss plan that creates a deficit through moderate calorie reduction and increased calorie burning with exercise is more sustainable for the long term.
You can do this!! If you need any information and If I can help please just ask! If you check my journal you should see some helpful info.
You have to combine aerobics and strength training. The combination will promote fat loss while building lean muscle.
You need about 150 minutes of aerobic exercise and two or more days of strength training per week. Split this time evenly throughout the week.
Warm up before every workout for five to 10 minutes. A good warm up prepares the muscles for the workout and maximizes the results from the actual workout.
Do aerobic exercise by running, cycling, swimming or rowing. I like high-intensity interval training to increase your heart rate and burn fat while building lean muscle.
Use compound functional exercises for your strength-training workouts. These compound exercises maximize muscle activation for quick performance gains. The best exercises include squats and lunges for the lower body and pullups and pushups for the upper body.
Rest one to two days per week so your body and muscles can recover. Without recovery, you can become injured, which will prevent you from getting in shape.
Follow a detailed nutrition plan to promote fat loss and lean muscle growth. Eat complex carbohydrates from whole grains and vegetables, lean protein from fish and chicken and healthy fats from nuts and seeds.
Never push too hard or expect too much when you are trying to get in shape quick. Overall fitness takes a lot of time and dedication.
Do strength training first and cardio last.
I like 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 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.
Subtract your age from 220 the number left is your maximum heart rate.
you want to stay between 65% - 85% of your maximum heart rate
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
I suggest going to a sports shop and buying a heart rate monitor and an
interval timer about $20. heart rate monitor about $30
Get the OK from your doctor first before doing any exercise!!