Aa
Rookie Freakout
Hello everybody, my name is Paola, I am 19 years old, I'm 1.48 cm tall and currently I weight 76 kilos and I'm trying to get at least 15 kilos off. At the beginning of 2013 I weighed 96 kilos and I lost 30 by the end of the year I had lost 30kg but sadly gained 10kg by the end of the holidays. I'm back at 76 again and I can't seem to move past that! As you can see from the title I am new to all of this crazy fitness stuff and I am so lost! I recently started working out at home after a short 1 month run in a gym. I had to quit because things got tough economically (I'm from Venezuela) and I didn't feel my trainer was pushing me hard enough because at the end of my routine I wasn't even tired and I didn't see any changes whatsoever. What I loved about it though was that seeing all the perfect bodies motivated me so much whereas here at home I don't necessarily feel like getting off my butt every day and somehow people look down on me for not training in a gym so that adds pressure and I don't know know how structure my workouts and I'm afraid I'll hurt myself or get stuck forever at 76! Any word of advice for a desperate newbie?
Wow thanks for the advice! I already got my workout of the day out of the day but I'll try that out tomorrow. Nutrition is hard for me because the situation in Venezuela is tough and even the most basic products are scarce but I'll try my best to incorporate most of the things you told me. Again thank you, I appreciate it
First as for being motivated you have to make your mind up that you have to do this! The following can be done without any equipment! I will post the link at the bottom of the post.
To lose weight, you need to burn more calories than you consume.
Eating fewer calories or exercising more. The best and healthiest is a combination of both. Follow a balanced diet that's low in sugar, fat, sodium and refined grains and get regularly involved in a physical activity that you enjoy.
You shouldn't try to lose weight by starving herself or by going on fad diets that encourage eating only a few foods. Base your meals on a variety of nutrient dense, low calorie foods like fresh fruits and vegetables. Have produce raw, steamed, grilled, roasted or broiled with as little added fat as possible.
You need lean proteins like poultry, seafood and carbohydrate rich foods such as whole-wheat bread or whole grain pasta every day, but if you eat too much, you'll have trouble losing weight. An 19-year-old should have between 6 and 8 ounces of grains each day. A 1-ounce serving is equivalent to a slice of bread, one corn or flour tortilla, 1 cup of breakfast cereal or 1/2 cup of cooked rice, noodles or other cereal grains like oatmeal. An 19-year-old needs around 5 to 6 1/2 ounces of protein one egg, 1/2 ounce of nuts or seeds, 1/4 cup cooked beans or legumes, or 1 ounce of cooked fish, poultry or lean meat count as one serving. Learning how to keep your portions within the recommended measurements can help you avoid overeating.
No Sodas, sugary fruit punches or sugary coffee drinks, butter, lard, fried or fast foods, desserts and processed meats like hot dogs or pepperoni are all unhealthy sources of calories. Sodas and other items that are all or mostly sugar add to your daily calorie total without giving you any nutritional benefit. An 19 year old girl should have no more than 160 empty calories per day. Reducing the amount of empty calories a teen eats regularly will make weight loss easier. Drink 100 percent fruit juice or water instead of beverages high in sugar and treat commercially baked goods and desserts as an occasional indulgence, not a daily necessity.
An 19-year-old boy or girl needs to do two types of regular physical activity to lose weight and stay healthy: moderate or vigorous intensity aerobic exercise and muscle strengthening activities. You should aim each week for a total of 2 hours and 30 minutes of moderate intensity aerobic exercise like brisk walking, 75 minutes of vigorous-intensity exercise such as running or a combination of both. Muscle-strengthening activities yoga or lifting weights, for example should be done at least two times weekly. Do all your exercising in a few long sessions or break it up over several days.
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.
Cardio Workout without Moving Your Feet
Send your calorie burn through the roof with this stationary exercise
http://bcove.me/ccvq3jfw
http://bcove.me/qc0x1h3m
Before doing anything get the OK from your doctor
To lose weight, you need to burn more calories than you consume.
Eating fewer calories or exercising more. The best and healthiest is a combination of both. Follow a balanced diet that's low in sugar, fat, sodium and refined grains and get regularly involved in a physical activity that you enjoy.
You shouldn't try to lose weight by starving herself or by going on fad diets that encourage eating only a few foods. Base your meals on a variety of nutrient dense, low calorie foods like fresh fruits and vegetables. Have produce raw, steamed, grilled, roasted or broiled with as little added fat as possible.
You need lean proteins like poultry, seafood and carbohydrate rich foods such as whole-wheat bread or whole grain pasta every day, but if you eat too much, you'll have trouble losing weight. An 19-year-old should have between 6 and 8 ounces of grains each day. A 1-ounce serving is equivalent to a slice of bread, one corn or flour tortilla, 1 cup of breakfast cereal or 1/2 cup of cooked rice, noodles or other cereal grains like oatmeal. An 19-year-old needs around 5 to 6 1/2 ounces of protein one egg, 1/2 ounce of nuts or seeds, 1/4 cup cooked beans or legumes, or 1 ounce of cooked fish, poultry or lean meat count as one serving. Learning how to keep your portions within the recommended measurements can help you avoid overeating.
No Sodas, sugary fruit punches or sugary coffee drinks, butter, lard, fried or fast foods, desserts and processed meats like hot dogs or pepperoni are all unhealthy sources of calories. Sodas and other items that are all or mostly sugar add to your daily calorie total without giving you any nutritional benefit. An 19 year old girl should have no more than 160 empty calories per day. Reducing the amount of empty calories a teen eats regularly will make weight loss easier. Drink 100 percent fruit juice or water instead of beverages high in sugar and treat commercially baked goods and desserts as an occasional indulgence, not a daily necessity.
An 19-year-old boy or girl needs to do two types of regular physical activity to lose weight and stay healthy: moderate or vigorous intensity aerobic exercise and muscle strengthening activities. You should aim each week for a total of 2 hours and 30 minutes of moderate intensity aerobic exercise like brisk walking, 75 minutes of vigorous-intensity exercise such as running or a combination of both. Muscle-strengthening activities yoga or lifting weights, for example should be done at least two times weekly. Do all your exercising in a few long sessions or break it up over several days.
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.
Cardio Workout without Moving Your Feet
Send your calorie burn through the roof with this stationary exercise
http://bcove.me/ccvq3jfw
http://bcove.me/qc0x1h3m
Before doing anything get the OK from your doctor
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