Each exercise lift the maximum weight with perfect form 1 time. I suggest using machines as the only time between each set is the time it takes you to move the pin from one weight to the next weight. Then only lift 80% of that maximum weight 6 times. Then move the pin to a lighter weight that you can do 12 reps. then move the pin to a lighter weight that you can do 24 times.
That is 1 set now rest 90 seconds and repeat the exercise again and rest another 90 seconds. do it a third time and that's complete. Then move on to the next exercise and do the same. As each exercise gets easier add either another rep or more weight. Only do cardio after weights.
Try the following cardio.
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_
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.
I do cardio 5x per week. My strength training is 3x per week and my routine is 1 rep at the maximum weight with perfect form then 12 reps. at a lighter weight then 25 reps. lighter. this is done on machines so the only rest is when I place the pin in the next weight class. I then rest for 90 seconds and repeat this 2 more times.
There are a million fitness guru's in the world and they all have a program to sell you. They key is to find something that works for you. What you have to decide is, what are you trying to accomplish in the gym? Are you looking to build a lot of muscle, burn up a bunch of fat, or something somewhere in the middle?
To me, cardio is king. I've met people who are stronger than a horse but they cannot "exercise" for 10 minutes straight. I also know people who can run all day but cannot bench press 150 lbs....
As for the right amount of reps... again, one million gurus with one million plans to sell. More than anything, proper form is essential. if you aren't going to life right, don't lift at all. You are just going to destroy joints. Proper form is more important than reps or the amount you can bench.
Here's what I do and it works for me. I warm up with 5 minutes on the treadmill, bike or stair climber. From there, depending on what body parts I am concentrating on, I go into my routine. I start light, very light and do perhaps 12 to 15 reps to warm the muscles and joints up. I then find a weight that makes me use some effort and look to get 10 clean reps. From there I go up in weight each subsequent set (about 4 sets) and when I am able to do 6 good reps with good form, I stop and move to the next exercise. I normally rest for 1 minute between sets, and if I am going to lift heavy all day (concentrate on moving heavier weights/less reps) I will often rest 2 minutes between sets.
Regardless of body part, I finish with 30 minutes on the treadmill and then about 10-20 minutes stretching.
You're wrong about cardio being king! Cardio and strength training are both king! Weight training helps to reduce the risk of cardiovascular disease and improves resistance to type 2 diabetes. It also helps in lowering blood pressure, LDL cholesterol, stress and anxiety. It also helps to boost the immune system, preventing certain types of cancers, along with hormonal benefits (testosterone, growth hormone) if done at sufficient intensity.
Lifting weights is an excellent way to alter body composition. Lifting weight allows you the advantage of exercise post oxygen consumption, which means that the body burns calories at an extended rate while recovering from the micro trauma caused by weight training. This accelerated calorie burn helps to reduce body fat and increase lean body mass.
I could keep going on :>) but I'm sure you agree! I don't need to state the great benefits of cardio.
I'm a type 2 diabetic. I've trained a lot in the last 15 years. Cardio alone has helped my over all health dramatically more than just weight training. Cardio is king for me... its what works for me as I clearly stated above.
I gave my opinion. Its not wrong.
Thanks for nothing.
By the way, you know what really works for type 2 diabetes? Diet.
"Thanks for nothing." That's nice!
As for you being a diabetic are you on the Mediterranean diet?
You should do about 50/50 for the cardio and strength training exercise.
You should get 150 to 175 minutes of moderately intensive exercise
each week. Anaerobic exercise burns 19 times the glucose of aerobic.
A good multiple vitamin, fish oil, and antioxidants can reduce insulin resistance. You should check your vitamin D. All diabetics should take alpha lipoic acid. It’s the No. 1 antioxidant! A glass of red wine daily can help. it will actually lower blood sugar.
Whole-fat dairy products called trans-palmitoleic acid lowered the risk of diabetes by 62 percent, according to a study. The research suggests
three to five servings per day of whole-fat milk, cheese, yogurt,
and butter is helpful for diabetics. A Finnish studyfound that men who ate foods like apples high in quercetin reduced their risk of diabetes by 20 percent. Other sources of quercetin include onions, tomatoes, berries, and green leafy vegetables. Green tea helps regulate blood sugar. Two to three cups a day. Dark chocolate helps counteract insulin insensitivity. Eating
3 ounces of dark chocolate a day can accelerate the body’s metabolism of glucose. Two tablespoons of vinegar before meals cut sugar levels in prediabetics by 50 percent and by 25 percent in diabetics, say researchers at Arizona State University East. Cinnamon I suggest the Gaia brand caps
can lower sugar levels. Garlic increases the level of insulin in the blood. Some experts recommend a clove of fresh garlic two or three times a day.
Of course check with your doctor!
No, I'm not on the Mediterranean diet but it does have merit. At the request of my endocrinologist, I am doing intermittent fasting and it has worked wonders, far better than the Mediterranean diet ever did.
My vitamin d levels have remained very steady since my diagnosis. Most recently my 25(OH)D test proved my levels steady at 62 nanograms per milliliter.
Everything I do regarding my health is under the guidance of my doctor, of course including my exercise routine. High intensity training on either the treadmill or the bike is what I've been recommended to do for cardio and I've been advised to lift, as I see fit. I lost 100 lbs over 10 years ago but was weight training with a buddy of mine. Power lifting got my weight back up over 300 lbs my body fat percentage remained lower.
By switching to a regimen that consisted mostly of cardio, my health further improved.
I take raw apple cider vinegar twice a day and raw garlic whenever I can get my hands on it. to date, I've avoided taking insulin. It has everything to do with my diet and exercise program.
My son Is an armature body builder and the principle scientist with a major pharmaceutical Co. He fasts 1 day a week. I do it off and on.
The theory behind how and why it works is pretty interesting. Fast one day, eat the next. People seem to think that you'd be starving the day you can eat, but that is typically not that case (unless you get into carbs you shouldn't be eating in the first place).
As well, most people believe that training on a fast day would be murder and your blood glucose levels would be all over the place. That too has been disproved.
Glad I found it.
Have you read the book Grain Brain by Dr. David Perlmutter? It's an excellent
Interesting, Ill take a look for it. I read something a few months ago regarding gluten intolerance. The study was a little confusing. The study was conducted on people who were either self diagnosed as gluten intolerant or where diagnosed by a health care professional after blood screenings.
1% of the self diagnosed had any sensitivity to gluten. I think it was over 90% of the diagnosed that proved to be sensitive to gluten. Those proven to be sensitive went through more testing and re-diagnosed, mostly with Celiac disease. Few were diagnosed as non-celiac gluten sensitivity.
For me, I feel abundantly worse if I eat breads....