Lower Back pain HELP!

[Vicktoriya]

I am quite overweight and have set a target of losing 120 pounds by this time next year.
Thats 2.3 pounds a week wich seems managable.

The problem is I am a stay at home mom that cant afford a gym membership (especially with all the healthy food I have bought being quite expensive) . I have horrible lower back pain (because of my weight), standing 5 minutes hurts emensly. I do have an oliptical and a weight bench.

Does anybody know best way to strenghten my lower back and help lose weight without hurting myself too much? With what equiptment I do have?

I have cut 90% of my sugar intake down, lowered my portion size and upped my fruit and veggie intake. I know this will help with the weightloss but I do need help with the painfull exercise.

[Vicktoriya]

Thank you ill take a look

[gymdandee]

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.
Because you're a novice instead of doing the Karvonen formula I suggest
subtract your age from 220 that will give you your maximum heart rate! What you want to try to strive for is to get your heart rate between 65% and 85% of your maximum heart rate. I suggest buying a heart rate monitor. Google it and it costs about $30.00. If you buy one buy the type that straps around your chest and the readout goes on your wrist.
As for your back, go to the following links and do them!!  http://www.criticalbench.com/gains/fmbp-hddl-br3methodtre

http://www.youtube.com/user/GokhaleMethod

http://www.youtube.com/watch?v=NCtF9_DuzMU