Fitness2

Lets get started with the new you!
When was the last time you went to the doctor? Before working out you need to see your doctor and see if you have any limits. ALWAYS!!!
Here is a way to find out your maximum heart rate: Take the number 220 and subtract your age. This is a rough estimate. The best way to try and find your max is this: Take your pulse before getting out of bed in the morning, counting the number of beats in a minute. Then take 220 - your age - your resting heart rate and X percent effort + resting heart rate.
Like this: (220 - 25 - 60) = 135 Then take 135 X .75 = 101.25 Then I add 101.25 + 60 = 161.25 Thats my max heart rate at 75%.
By knowing your hearts limit you will be able to start setting your workout goals!
Well, if your going to loose those extra pounds you should start counting those calories! A pound of fat has about 3500 kilocalories, so a normal days calorie reduction is about 250-500 kilocalories which will total about 1750-3500 kilocalories a week, with general exercise you should loose 1-2 pounds a week. Never go below 1200 (for woman), and 1500 (for men), since doing this will make you loose muscle tissue and you could look fatter! (Unless, your a model and don't even eat 1200 kilocalories a day. Which is bad!)
I think to loose weight in a healthy fashion you need to loose about 2 pounds a week. Just so you know that when you start a diet and start to see results its most likely water weight! That comes and goes!

I know there are tons of myths out there about working out in the gym with heavy weight. You might of heard this one! Woman shouldn't lift weights or they will start looking like a man! This is not the case, woman have only 23 percent muscle tissue. Men are made up of 40 percent muscle tissue. (Steps to Success Activity Series Thomas R. Baechle).