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Gym routine

Aloha everyone!

I currently got a gym membership and was curious if any of you could help me with a gym routine. I can't afford a personal trainer they are very pricey! Is it better to do the elliptical or run? I heard running breaks up fat better/faster? Anyways I'm 195 pounds 5'1 and looking to loose about  60 pounds by New Years. Any an all help is welcome.
Mahalo!
2 Responses
Avatar universal
Elliptical is easier on your joints! Try the following routine make sure your Dr. says it's OK to exercise!!

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 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.
Avatar universal
P.S. I forgot to add you can do this on either the elliptical, stationary bike or treadmill.
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