In most individuals, the fat-burning zone occurs at 45-65% of the maximum heart rate, and that is the typical calculation used by personal trainers. They’ll take the number 220, and subtract your age to find your maximum heart rate, then take 45-65% of that number to find your maximum fat-burning zone.
But this number is highly variable and tends to be erroneous, primarily because the maximum heart rate is highly variable. So here is your quick and dirty tip for finding your personalized fat-burning zone far more accurately:
-Warm up on a bike for 10 minutes.
-Pedal at your maximum sustainable pace for 20 minutes. You should be breathing hard and your legs should be burning, but you should be able to maintain the same intensity for the full 20 minutes.
-Record your average heart rate during those 20 minutes.
-Subtract 20 beats from that heart rate. Add and subtract 3 beats from the resulting number to get a range, and that is your peak fat burning zone.
For example, if your average heart rate was 160, 160-20 is 140, 140+3 is 143, 140-3 is 147, and so your peak fat burning zone is when you have a heart rate of 137-143 beats per minute.
Do this at either the beginning or the end of the day for each day this week. It will help to reduce stress, cortisol levels, and fluid retention - all of which can cause you to "hold on" to weight. Hold each stretch for 6-20 seconds.
Welcome to your first week of belly burning. To find out when the group Mighty Mommy/Get-Fit Guy Belly Burner workshops are, or to get access to the replays, make sure you "Like" http://www.Facebook.com/GetFitGuy and stay tuned to the podcast!
If at any point, you feel like you want even more help, then just head over to Get-Fit Guy Ben Greenfield's personal coaching page, at: http://pacificfit.net/items/one-on-one-consultation/
Need to measure your body fat? Here's how:
Time to take your "before" photos. Do one from the front, and one from the side, preferably against a blank wall or background, and wearing as little as you "modestly" can. Hold on to those before photos, because 12 weeks from now, you can upload them, along with your after photos, to http://www.Facebook.com/GetFitGuy to get a special prize package from Get-Fit Guy!
This meal plan week is setup with lower carbohydrate intake on 5 days of the week, and higher carbohydrate intake on the traditionally higher activity weekend.
You're going to see lots of "choices" on this week, but you don't necessarily have to eat all the choices, as too much diet variety is not necessarily a good thing. Identifying the meals you like and can set up as regular, reliable food sources is going to work best when it comes to adhering to a plan. So if you like the way that Monday goes, you can repeat that meal plan the rest of the week, and just vary up dinners only. Or if you like the breakfast from Monday, but prefer the lunch and dinner from Tuesday, you can use that pattern during the week.
I personally eat the SAME thing for breakfast, snack and lunch nearly every day, vary up dinner, and have ONE day, usually a weekend, where I will try more new foods or recipes.
See attached meal plan document if you would like a printable list, and also links to more recipes for you to try.
You'll notice that the following week is an example of a base week with less variety...
Yes...it's a big question - to take or not to take supplements? Ultimately, it depends on you, your budget and your comfort with "popping pills".
If you were going to take one "gold-standard" fat loss stack, it would be this: http://pacificfit.net/items/fat-loss-pack/
If you wanted to "add in" extras, you'd want these:
Finally, if you need to "detox" your body to accelerate results even more, you should review these:
Questions about the supplement part of things? Just ask them in the next workshop (watch for workshop dates at http://www.Facebook.com/GetFitGuy) or e-mail firstname.lastname@example.org