Could you please state your age and either male/female and do you have any health problems. After you state the previous info. I'll give you a routine.
Will you be going to a gym or at home?
Im a 20year old male new to the gym
I like doing upper and lower body on the same days.( Mon. Wed. and Fri.) That's my preference! You can do the same or If you want you could do upper body on Mon. Wed. and Fri. Then do lower body Tue. Thur. and Sat.
First thing before doing any exercise is to warm that muscle by lifting a light weight about 10 times to bring blood to and warm that muscle!
As for how much weight to lift it's important to perform the exercise correctly!! (perfect form). Try lifting the maximum weight that you can 1 time but with perfect form!! When you find the weight you can lift with perfect form 1X then only lift 65-85% of that weight! You should try to do 12 repetitions of that exercise then rest 30 seconds do another 12 reps. rest 30 sec. and do your last 12 reps. So you're doing 3 sets of 12 rep. As you progress and the weight gets easier to lift then either add more reps or add more weight!
I do 6 reps. with a 20 second rest 10 times that gives me a total of 60 reps.
Per exercise routine. After you do your weight training then do Cardio!!!
Follow the routine below! If you need any other info please just ask.
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 link is below
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.
Can you help me too, please?
Female, 25 years old, no healthy problems, i do excercise at home.