Wednesday, February 2, 2011

Eating Clean and Exercise

In the book Tosca Reno suggests that if weight loss is your ultimate goal...that you do cardio at least 30 and up to 45 minutes 5 to 6 days a week. Most importantly, working in your target heart rate zone is key! You can also how hard you are working by using the rare of perceived exertion scale (RPE)

In order to figure out your maximum heart rate, subtract your age from 220. Beginners should stay within 55 to 65 percent of their maximum heart rate.

An intermediate should train between 65 to 75 percent of his or her maximum hear rate, while an advanced should be between 75 to 85 percent of their max.


Tosca goes on to say that Weight Training is an intricate part of weight loss and developing lean muscle that will help your body burn calories all day.

Tips for getting started with weights

1) Start on machines- Machines are designed to help your core stay stable.

2) Make sure you work opposing muscle groups. Don't just train your biceps; you have to work your triceps, too. Men often like to train their upper body only, but lower-body strength is equally important. Training the entire body ensures the development of a balanced physique.

3) Start light and long- You don't want to injure yourself on the first. Start with light weights and longer sets. More information on sets and reps are on the right.

4) Challenge Yourself- Be sure the weight you are using isn't too light. Your muscle should be tired at the end of your set but not so tired that you lose form.

5) Switch it Up- Every four weeks you should reassess your workout plan. Your body adapts to exercise quickly and this is we find ourselves at plateau. In order to keep seeing changes you have to change your program frequently.

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