Weight loss is the primary measurement of diet and exercise routines.
It's not uncommon to lose inches and not lose weight, especially in early stages of a weight loss routine. When you lose weight you will most often experience a loss of inches. The loss of weight and inches is determined by your body composition. An increase in muscle mass will shrink the body, but it takes more fat to equal a pound of muscle. So the increased weight of the muscle may prevent you from seeing an actual loss of weight and in some cases can cause a slight weight gain, even though your body is smaller.
An example is two women of the same height and weight--both are 5'9'' and 155 lbs. One, looks very overweight, with flabby arms and an untoned stomach, and one looks very thin and athletic. How can this be, when they both weigh the same? One woman is composed of mainly fat, and one is composed of hardly any fat. The athletic woman simply has toned arms and legs and strong abs, which result in a lot of muscle, making her weigh as much as an overweight woman of the same height.
You will experience other health benefits. They include increased strength and cardio endurance and a decrease in the likelihood of developing diseases such as coronary heart disease and diabetes.
There are two types of exercise--cardio and strength training. Cardio primarily utilizes the heart and lungs. Cardio is a key tool for weight loss due to its capability to burn calories. While you may also build muscle, it is minimal compared to strength training routines. Strength training exercises are performed to build muscle, but they also burn calories. Added muscle will shape and tone your body and may lead to a loss of inches before you see a weight loss reading on the scale. Both types of exercise help you to reach optimal health and aid in weight loss. Mix up the duration's, intensity and frequency of each based on your overall goals.
Just keep at it and you will see weight come off.
Try the following! You can do interval training with or without equipment.
google interval training with and without equipment.
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
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
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.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own