I spent about three months following the MAF 180 training plan, which was a success! Unfortunately, I have only done a few evaluations, but my average heart rate has dropped nicely as a result of regular low-heart rate exercise. Now I’m leveling up and switching to Zone 2 workouts. I try to put together my weekly exercise regime as follows: 5 minutes of gymnastics or warm-up every morning (this morning gymnastics is a miracle; I’ve been doing it since January) 3 yoga or mobility classes a week 4 hours of Zone 2 exercise (spread out over the week) in the form of indoor cycling, treadmill or trail running 1 or 2 HIIT workouts per week, occasionally 20-30 minutes, where I try to push myself to max heart rate at least 10 minutes of stretching after each workout For Zone 2 workouts, I calculate the heart rate range based on the LTHR (lactate threshold or lactic acid threshold) determined by the Garmin gadgets, which is the physical stress level at which the body’s production of lactate, or lactic acid, increases suddenly.

Obviously, January can only go by with an experiment, so my main goal this month is to keep moving towards a BMI of around 20-21. I’ve also adjusted my daily calorie limit accordingly, with my intake between 1600 and 1700, with regular daily exercise. Speaking of exercise, I’m doing these now: short warm-up 1 hour of MAF 180 exercise per day: 40 minutes on an indoor exercise bike 20 minutes on the treadmill 4000 steps a day (because of the 20 minutes of running, this is only theoretical) daily back exercises and stretching I can see your eyebrows popping up, that’s a lot of time.

Make the change! It’s time if you’ve been putting it off; if you’ve tried and failed many times - give yourself a chance at a better life. I’ve already described how to count calories and how to determine your fat-burning heart rate zone. Let’s see how you can use this information. First, let’s take the simple rules I built (and still build) my lifestyle change on: try it; analyze it; if it works, adopt it; and start over.

Many people and many different heart rate zones have been proclaimed as fat-burning heart rate zones; I would like to present two that you might want to experiment with. The second one is good for fat loss and everything according to its creator. Try it; the test of the pudding is eating it. Both of these are based on your age, so they may be less accurate, but it’s worth trying them to see how they work for you.

Unfortunately, I can’t do it without counting calories every day. I can maintain my weight by avoiding high carbohydrate intake and the calorie count I’ve experimented with. If I “go off track” because of a holiday, I don’t worry anymore because I know that as soon as I get back into the swing of things, I’ll pick up the pace again and adjust my weight again. Is this sustainable? I wonder if everyone wants to take the time.