Much needed advice ? Upcoming bday ! (-30lbs)

[AndreaI7x]

Hi I'm a 21 year old univeristy student looking to lose (and keep off ) weight for my birthday in the new year in febuary .I'm determined to make a huge sacrifice and don't  really know where to start I go to the gym 3/4 a week doing light cardio treadmill,bike losing 300 cals .What should I add ? My diet is awful :( !!!  (cheese , chocolate , bread and alcohol are the devil hahahah )I need a structured diet to follow !! Please help !!!!!

[Paxiled]

Interval training is all the rage, but it has nothing to so with losing weight -- any exercise will do that.  It's more of a fitness building thing.  You've already located the problem, which is your diet, as you're already exercising enough for your health.  Yes, you can exercise harder and smarter with the latest exercise fad, and I've heard nothing but good things about interval training,  but as long as you put garbage in, you're going to have trouble meeting your health goals.

[AndreaI7x]

Thanks soo much I'm starting researching all this information now :) I'll let u know how I get on !

[gymdandee]

Sorry, I Left out this link

https://www.youtube.com/watch?v=BT5hRYXmxSE&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_

[gymdandee]

http://www.elanaspantry.com/paleo-diet-recipes/

http://thepaleodiet.com/paleo-diet-recipes/

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

http://www.youtube.com/watch?v=zy7j9FRiJpg&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.