Aa
little weight loss
I need help in understanding why my weight is coming of so slowly when I have changed my diet from a poor one 2 an acceptable lvl ie ive cut alot from my diet and changed it 2 fruit+veg+chicken from pizzas,pies,crisps and so on.I also swim 7to8hours aweek bike ride 1to5hours aweek light weight lift 3times aweek but my weight lose is as little as 1to2pounds aweek.Im a male 5f10in 17s3Ibs was 18s9Ibs any tips 2 help me beat this brick wall im facing.I also still eat choclate 2bars aday but I don`t drink acohol.
like yesterday I weight myself for the week and I had lose 1.6pounds then went on a bike ride for over 3miles but 2day im back 2 17s 5Ibs I know ur weight changes through the day but I can see the scale be at 16s12Ibs only for it then go back 2 17s5Ibs in less than 1 day It makes u feel so defeated any tips any reasons any help please.
like yesterday I weight myself for the week and I had lose 1.6pounds then went on a bike ride for over 3miles but 2day im back 2 17s 5Ibs I know ur weight changes through the day but I can see the scale be at 16s12Ibs only for it then go back 2 17s5Ibs in less than 1 day It makes u feel so defeated any tips any reasons any help please.
First give up the 2 chocolate bars every day!
Then start 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
http://fitness.mercola.com/sites/fitness/archive/2010/11/13/phil-campbell-on-peak-8-exercises.aspx
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.
Then start 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
http://fitness.mercola.com/sites/fitness/archive/2010/11/13/phil-campbell-on-peak-8-exercises.aspx
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.
thanks for taking ur time 2 help, great info good advice I have also stopped the 2 choco bars aday, I lost 2.6pounds lastweek so thats better and im still going in the right way weight wise down!! down!! down!! thanks again Jamie
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