Thank you! I had no idea that its better to do cardio after weights. You guys are very helpful
When you go to the gym you shouldn't be doing cardio first! Do strength training first and then cardio last. If you do cardio and then strength you won't have the strength to do the weights as you will be tired from the cardio.
Now 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 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.
Heiligs14 what kind of cardio do you do. While cardio is an essential component to Any weight loss or fitness plan it's not the only component. Try this for 3-4 weeks and see if it helps. I think you'll be very pleased with your results. If you work out 6 days a week split that between intense cardio (heart rate between 70%-80% three days a week and 3 days of moderate intensity weight lifting. Rotate between different cardio machines each day to ensure that your body in constantly adapting to different stimuli. Divide you weight workout into 3 groups. For example you might do chest, biceps, and triceps on Monday. Back and shoulders on Wednesday and then finish the week out with quads, hamstrings, and calves on Friday. Be sure to include core work in each workout including cardio days. Keep your workouts to 30-40 minutes daily for cardio and strength. Give your body time to recover. You might ask "why lift weights to lose weight". Simply put muscle burns more calories than fats. Take before and after pictures and take measurements before you start. Don't judge your progress by the scale. Judge your progress by the way you look and how you feel. Good luck. If you have any questions you can email me at ***@****