Design a Weight Loss Cardio program

• Did you know that there are 3500 calories in a pound of stored body fat?
• Did you know that for 1 pound of weight loss you will need to spend almost 8 hours of moderate intensity doing cardio?
  
• Did you know that that is the same as eating almost 17 Snickers?

There has to be an easier way to lose weight, doesn't there?  The good news is yes, there is an easier way.  The bad news is that the easier way still isn't easy.  Before you read on you need to know this, it is much easier on your body to simply not eat those bad treats than to eat them and then try to burn them off.  That is the easiest way.  But if that still isn't getting it done then the next best thing is to use science to maximize your results in the gym.

Here we go:

Step 1 - know what your HEART is telling you

1. Subtract your age from 220.  When you are born your heart can comfortably beat at 220 BPM but you lose 1 beat off of that number every year that you live.
2. Count your resting heart rate for 1 minute
3. Subtract that number from the number calculated at step 1.  For example (220-45 years = 175. 175- 68 RHR = 107)  Now you know the variable to your heart rate range. 
   
4. Take that number and multiply it time the % that you would like to exercise at (107 X70% = 75)
5. Now add back to that number your RHR and you have your new Target HR (75 + 68 = 143).  That is the HR that you would want to maintain to stay at 70% intensity.

Step 2 - mix it up
If you have a type of cardio that you like more than others and tend to do more often then you need to take a break from it.  Mix it up for your body to get best results.  Do something new, try a Spin class, go for a hike, whatever, but make sure that you are getting your heart up to your THR calculated above.

Step 3 - stretch it out
Shock the system again by doubling the amount of time that you spend doing cardio.  Follow that new duration for 2-3 weeks.

Follow these steps and you will shock the system and get some great results, until you plateau again!