Aa
Aa
A
A
A
Close

# Exercise

Im not in the best shape but im trying my best.  I work out daily for 45 minutes weight lifting.  I was wondering what else i could do in my spare time on a very tight schedual.
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 link is below
http://fitness.mercola.com/sites/fitness/archive/2010/11/13/phil-campbell-on-peak-8-exercises.aspx

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.
4 Responses
meds., overweight/normal. Your daily weight lifting I hope you're not working the same muscle group!
Age:17
Male
Good Health
Height: 5'11"
Weight: 255
I work chest and tricep mon, back and bicep tues, shoulders wed, legs thurs, abs and some agility fri. My school schedual is about to change and I have a weight training class... I do what i can at home such as walking, push-ups and sit-ups
Oh and i have 17% bodyfat