You are training at the aerobic level at 80% and doing nothing for body fat loss. If your goal is body fat reduction then you need to be keeping your heart rate between 60% & 70% of your maximal heart rate. Here is an easy way to calculate it.

First off, sit down or relax for about 5 to minutes, then check your heart rate or PULSE on your wrist to get your beats per minute. Do it for 10 seconds then multiply the number by 6 to equal on minute. That is called your RESTING HEART RATE.

220 – (your age) = maximal heart rate for you.
Subtract you RESTING HEART RATE.
Multiply the balance by .60 (60%) to get the low end heart rate.
Add your resting heart rate back in to get 60% of your maximal heart. Do the same thing with .70 to get 70% of your maximal heart rate. Keep your heart rate within those nimbers to get the most out of your workout.

1. 220 – (your age)
2. Subtract your RESTING HEART RATE from the balance.
3. After subtracting RHR, multiply balance by .60.
4. Add your RESTING HEART RATE back in and that is
60% of your maximal heart rate.
5. Do the same with .70

Better to be informed than wasting your time.

do cardio for 20 minutes, then rest, and later do weight training. eat protein before weight training.

Learn about healthy nutrition: go to and watch the video “how to get fat without really trying” this should help a lot for you to learn about whole foods, and why it’s important to eat nutrient -dense foods.