What's a good tool to measure my success?

Monitoring heart rate is a great tool for measuring you cardio endurance and to prevent over training.

When progressing through your cardio training zone 1, 2, and 3, you will be challenging your cardio threshold/heart rate. When challenging your cardio threshold/heart rate (for 10 to 60 seconds), you will be increasing your cardio endurance. 

A good cardio measurement tool to indicate your success is when after 60 seconds; your heart rate returns to normal zone 2 heart rate, after completing 60 second of zone 3 cardio training. 

It your heart rate doesn’t drop during the minute break, assume you’re tired and maybe overtraining. Finish your cardio workout in zone 1 for 10 minutes.

Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)

Believe it or not, your body naturally wants to take you to your optimum weight, as long as you don't get in its way. That's right. For almost everyone, no matter what your genetics, the systems, organs, and processes of your body all want you to function at an ideal weight and an ideal size. These are the major principles of achieving your very best and very healthiest body:

  • Choose elegance over force. Dietary battles are won not when you work hard, but when you work smart. Most dieters try to defeat their cheese doodle/custard pie infatuations with will, with deprivation, with sweat, with a "my-brain-is-stronger-than-your crust" attitude. But trying to beat your body with mind power alone may be more painful than passing a melon-size kidney stone. Instead, you have to learn about the systems and actions that influence hunger, satiety, fat-storing, and fat-burning to fine-tune your corporeal vehicle so it runs on autopilot - and takes you to your ultimate destination: A healthy, ideal body.
  • Make your eating plan automatic. Train yourself over 14 days to make appropriate choices, and you'll re-program your body so that you never have to sweat over what you're eating again. To help make eating automatic, pick one meal a day to alter and have the same foods every day for all other meals.
  • Remember that waist is more important than weight. Belly fat is one of the strongest predictors of health risks associated with obesity. Ditch the scale in favor of the tape measure.
  • Know your body. Understand the beauty of your internal organs to appreciate what you can do to influence them. Learn how brain chemicals make you crave foods - so you can learn to overcome these cravings.
  • Stay satisfied. To lose weight, you need to eat. Eat throughout the day so that you're constantly satisfied. The less you eat, the more likely you are to sink into starvation mode and make your body want to store fat. Keep a log of how hungry you are on a scale of 1 to 7 (1 being famished, 7 being gorged). Try to stay in that 3 to 4 range at all times by eating moderate amounts of food.
YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management

More About this Book

YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management

For the first time in our history, scientists are uncovering astounding medical evidence about dieting -- and why so many of us struggle with our weight and the size of our waists. Now researchers...

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.