You can't target fat on a certain area of your body!
When you lose weight, you lose it from all over, and you can't control which parts will shed the fat first.
You need to burn more calories than you eat, that will force your body to use stored fat for energy and you'll see fat loss.
You need to do high-intensity cardio that will max your calorie burn. Start with a healthy diet and incorporate the cardio below or any cardio using the same principal.
Before doing anything get the OK from your doctor!!
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
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?
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
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.
If you're not very physically fit, careful with interval training. Starting and stopping can cause problems even for professional athletes. So take it slow at first if it's new to you, and watch for hamstring pulls and calf pulls, which athletes have to deal with in training this way. But stomach fat is one area where you actually can target. Eating too many simple carbs can cause this area to put on weight, thus the familiar term "beer belly." There are also a ton of ab exercises that specifically target this area of the body, so you can work on it. My wife has been very successful over the years in controlling this area through a combination of discipline in eating and exercise, as have I. Other areas can be more difficult to target, but again, if this is where your weight is going, it could be your diet.