Atkins Diet and interval exercise!
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
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
Figure your heart rate by this formula
here's a simple way to do the math yourself. If you're aiming for a target heart rate of 70 to 85 percent, which is in the vigorous range, you would calculate it like this.
Subtract your age from 220 to get your maximum heart rate.
Multiple that number by 0.7 (70 percent) to determine the lower end of your target heart rate zone.
Multiply your maximum heart rate by 0.85 (85 percent) to determine the upper end of your target heart rate zone.
For example, say your age is 45 and you want to figure out your target heart rate zone for vigorous intensity exercise. Subtract 45 from 220 to get 175 — this is your maximum heart rate. To get the lower end of your target zone, multiply 175 by 0.7 to get 123. To get the higher end, multiply 175 by 0.85 to get 149. So your target heart rate zone for vigorous exercise intensity is 123 to 149 beats per minute.
You can do many different types of interval exercises using a bike, jump rope, or even doing jumping jacks.
google interval exercises. First get the OK from your doctor!!
40 pounds by May is very reasonable. Something that is very helpful is to use an activity tracker like a FitBit. Not only can you track your activity (it will remind you to get up and move), but you can also track what you're eating. It will tell you for your activity level, if you're on track for your eating plan which you set for your own goal. Its all included and can sync up to a smart phone.
Having a workout/walking buddy can also be helpful and help motivate you.
Of course finding a food plan that works for you and your lifestyle is a big part of it. I hate to use the term 'diet'... its more of a lifestyle change. Cutting out fast food, soda, alcohol and stuff like that can be a big step in making those changes. For me I also have to watch my carb intake. One thing that is also helpful, is give yourself a "FREE" day. Like a Sunday. It will give you something to look forward to so you can have what ever you want and will help keep you on track and not feel deprived!
Congrats on the upcoming wedding!