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Avatar universal

Workout plan

I have been going to the gym about 4 times a week. I usually do the elliptical for 30 minutes an then go to the weight room and do arm and leg machines. For some reason I am still struggling with losing weight and I have also been watching what I eat. Some say I do too much of a repetition and my body is used to the work out. I need some good work out plans to help me! Thank you so much
8 Responses
Avatar universal
Are you losing weight at all?  The best way to keep weight off is to lose a bit at a time so it stays off, and you don't say if you're getting anywhere or getting nowhere.  I would ask, if this exercise is new to you, meaning you weren't doing this before, do you notice anything positive happening in the shape of your body?
Avatar universal
You say you watch what you eat! but you didn't state what the diet menu is and the calories.
at the gym do weights first and cardio last. Doing cardio first you become tired and then it's harder to do proper weight training.
Try the following routine!

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
https://youtu.be/XLKML9EL4Aslist=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_

https://youtu.be/zy7j9FRiJpg

https://youtu.be/BT5hRYXmxSElist=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.
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.
http://www.briancalkins.com/HeartRate.htm

You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
You can buy a heart rate monitor to wear at the gym costs about $30.00
1 Comments
Gym -- what do you think about the long-time idea that you alternate cardio days and resistance days instead of doing them, or at least not doing extensive weight training, on cardio days and vice versa?  When I was still young and healthy, that was how it was done.
4523627 tn?1361652036
Try doing your cardio training last. Also start doing interval spurts. (really fast for 1 min, slow for 2 mins). Change your diet. Low carbs, high fat and protien.
Avatar universal
You know over time they change and recommended different routines. My routine it seems I've been doing  forever. Mon.- Fri I do kettle bell cardio and
Mon. Wed. and Fri. I do strength training.
11481751 tn?1421221617
Visit this site, mite just help you.

https://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/
Avatar universal
Thanks Nick, I'm turning 71 and I think I look great! But I will check it and get back to you about my thoughts on it. Sometimes change is good!!
Avatar universal
P.S. I'll be away from a PC for about 1 week Then I'll check it out.
Avatar universal
Are you lifting heavy? That's what is really going to torch fat.

I dedicate a certain day for a body part. I'll lift accordingly for 45 mins-1 hour and then cool down with 10-30 mins of sprints. I also have 1 or 2 endurance days where I run distance for an hour or so.

You need to mix up your workouts weekly, otherwise your body gets used to them. Also, diet is more important than exercise. You can't outrun poor nutrition. CARB UP! Complex carbs are good for you--whole grains, sprouted grains, brown rice, etc...

You need high carb pre-workout and high protein post workout.
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