Aa
Suggestions
Hello I'm 26 I want suggestions on how to lose weight, how many calories should I consume daily, etc.. I weigh 240 and I'm 4'11" I go to the gym at least 3 times weekly..
You need to cut 500 cal. per day. If you walk at least 1hr. per day will burn about 450 cal. per day at a brisk pace.
Also do the following!
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.
Get the OK from your doctor first!
Also do the following!
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.
Get the OK from your doctor first!
What counts is: how much you eat, what you eat, and how you feel emotionally (an awful lot of people use food to comfort themselves or for entertainment which is not what food's really for). You go to the gym, but, are you otherwise sedentary (sitting's your life)? Then more activity on your feet ought to greatly help, especially activities like walking.
Your present BMI is 48.5 (well into the obese range). BMI's only a rough guide but it seems very clear that your present weight is unhealthy and much too high. Something more like 140 lbs or so is likely your ultimate objective for good health imo.
Rome wasn't built in a day, what really counts is developing a healthy attitude and lifestyle when it comes to food choices (quantity and quality). Calorie counting can quickly become tedious and hard to stick with, so I suggest a simpler starting point would be to develop the habit of eating until you're not hungry (and avoid eating until you feel full, as for most people that's just too much food).
The next concern is do not lose weight too rapidly (else, you're at very high risk of gaining it all back and then some). A generally accepted rate of loss that's seen as safe is just one or at most two pounds per week (though, on a new diet, the first two or three weeks might see a more rapid weight loss which ought not be a major concern).
A third concern is: do not obsess over your efforts and progress (or lack of it). Emotional unrest is a major reason most people eat too much. A weekly weigh-in helps keep tabs (though, it does not show if you're gaining muscle and losing fat) but really, our clothing belt/waistlines are an excellent cue to watch (if getting looser, that's serious progress, if getting tighter that's not so great).
Your present BMI is 48.5 (well into the obese range). BMI's only a rough guide but it seems very clear that your present weight is unhealthy and much too high. Something more like 140 lbs or so is likely your ultimate objective for good health imo.
Rome wasn't built in a day, what really counts is developing a healthy attitude and lifestyle when it comes to food choices (quantity and quality). Calorie counting can quickly become tedious and hard to stick with, so I suggest a simpler starting point would be to develop the habit of eating until you're not hungry (and avoid eating until you feel full, as for most people that's just too much food).
The next concern is do not lose weight too rapidly (else, you're at very high risk of gaining it all back and then some). A generally accepted rate of loss that's seen as safe is just one or at most two pounds per week (though, on a new diet, the first two or three weeks might see a more rapid weight loss which ought not be a major concern).
A third concern is: do not obsess over your efforts and progress (or lack of it). Emotional unrest is a major reason most people eat too much. A weekly weigh-in helps keep tabs (though, it does not show if you're gaining muscle and losing fat) but really, our clothing belt/waistlines are an excellent cue to watch (if getting looser, that's serious progress, if getting tighter that's not so great).
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