The Best way to burn fat
Fact VS Fiction
Number of ways to approach a weight loss program but there are ....
3 key components to a successful weight management program
• A behavior Modification strategy that focuses on the implementation of both regular exercise and healthful nutrition
• A dietary approach that emphasizes balanced nutrition with decreased caloric intake
• An exercise plan that increases caloric expenditure through both aerobic exercise and resistance training.
When it comes to exercise... the body mainly (burns) utilizes fats and carbohydrates for fuel, while it is true that the body utilizes these nutrients in different proportions depending on the activity chosen, the reality is that when it comes to weight loss the calories you consume must be lower than the calories burned, creating what is referred to as a caloric deficit.
The "Fat Burning ZONE?'"
Fact or Fiction
We have all heard of the "Fat Burning Zone" so is there only one "Zone" or intensity that only works to burn your extas?? Not even close. This flawed notion was derived from the fact that the body uses fat as a primary source of fuel during lower intense exercise, which is true. However the idea that there is a “fat burning zone” is misleading as ultimately you could exercise at a higher intensity and burn just as many calories from fat, if not more, even though the body uses carbohydrates as a primary source of fuel during higher intensity efforts. You be the judge..here is a sample 30 minute cardiovascular session using two different methods of cardio to burn fat.
SAMPLE 30 MINUTE WORKOUT
Low Intensity* (Steady state power walk/jog Elliptical/bike/step-mill)
200 Calories Burned
120 Calories from Fat
Equals 60% burned from fat *50 % maximum Intensity
*30 MIN Duration with Lower Caloric Burn
High Intensity**( box jumps, burpees, Squat Jumps, Jumping Jacks)
400 Calories Burned
140 Calories from Fat
Equals 35% burned from Fat
75% maximum Intensity
**30 MIN Duration with Higher Caloric Burn
Thus You can potentially burn more fat in a shorter amount of time using a higher intensity option*
Can I burn More Fat with Cardio?
Now that we have covered the myth about HI/Low intensity options you may think that HIGH intensity exercise is best, as it burnes the most calories, however, incoporating a mix of low, moderate and high intensity exercise is the best way to go as it provides a number of benefits including:
Whats the point of cardio???
Physiological and Metabolic adaptations that...
enhance fat metabolism
By performing Cardiovascular training sessions your body will undergo certain fat burning chemical changes; benefits such as:
• An increase in the amount of fatty acids able to enter the muscle, therby making more fat available for fuel
• An increased oxygen delivery and extraction system, which helps cells oxidize, or burn fat more effeciently
• An increase in the number and size of mitochondria, which is the place within a cell where fat is oxidized, or burned.
"15-20 minutes is all you need, to perform quality cardio session and receive a heart healthy benefit."
What Types of Cardiovascular Should I perform??
There are many styles to performing cardiovascular...
Is Strength Training necessary
.... to lose weight?!?
Resistance training important for fat burning?
The answer is Yes. Resistance training is an essential component to any weight management program as it helps to maintain or increase the amount of muscle on the body, which in turn decreases your body fat percentage and increases your lean body mass which
Over all the best way to burn fat is with a well rounded consistent approach to exercise. So be sure to include a variety of cardiovascular and Strength Training strategies in your program, and be sure to include physical activities that you enjoy,as you will be more likely to adhere to exercise, on a regular basis. So be sure to include a minimum of 2-3 short 20-30 minute cardiovacular workouts in your week, for a strengthen immune system, higher metabolism, faster recovery rate from strength training, and a lower resting heart rate.
Fact VS Fiction
Number of ways to approach a weight loss program but there are ....
3 key components to a successful weight management program
• A behavior Modification strategy that focuses on the implementation of both regular exercise and healthful nutrition
• A dietary approach that emphasizes balanced nutrition with decreased caloric intake
• An exercise plan that increases caloric expenditure through both aerobic exercise and resistance training.
When it comes to exercise... the body mainly (burns) utilizes fats and carbohydrates for fuel, while it is true that the body utilizes these nutrients in different proportions depending on the activity chosen, the reality is that when it comes to weight loss the calories you consume must be lower than the calories burned, creating what is referred to as a caloric deficit.
The "Fat Burning ZONE?'"
Fact or Fiction
We have all heard of the "Fat Burning Zone" so is there only one "Zone" or intensity that only works to burn your extas?? Not even close. This flawed notion was derived from the fact that the body uses fat as a primary source of fuel during lower intense exercise, which is true. However the idea that there is a “fat burning zone” is misleading as ultimately you could exercise at a higher intensity and burn just as many calories from fat, if not more, even though the body uses carbohydrates as a primary source of fuel during higher intensity efforts. You be the judge..here is a sample 30 minute cardiovascular session using two different methods of cardio to burn fat.
SAMPLE 30 MINUTE WORKOUT
Low Intensity* (Steady state power walk/jog Elliptical/bike/step-mill)
200 Calories Burned
120 Calories from Fat
Equals 60% burned from fat *50 % maximum Intensity
*30 MIN Duration with Lower Caloric Burn
High Intensity**( box jumps, burpees, Squat Jumps, Jumping Jacks)
400 Calories Burned
140 Calories from Fat
Equals 35% burned from Fat
75% maximum Intensity
**30 MIN Duration with Higher Caloric Burn
Thus You can potentially burn more fat in a shorter amount of time using a higher intensity option*
Can I burn More Fat with Cardio?
Now that we have covered the myth about HI/Low intensity options you may think that HIGH intensity exercise is best, as it burnes the most calories, however, incoporating a mix of low, moderate and high intensity exercise is the best way to go as it provides a number of benefits including:
- Adding variety to your program
- Helping to avoid overuse injuries
- A new challenge upon your cardiovascular system every workout
- Allows for consistent and ever changing life long exercise options
Whats the point of cardio???
Physiological and Metabolic adaptations that...
enhance fat metabolism
By performing Cardiovascular training sessions your body will undergo certain fat burning chemical changes; benefits such as:
• An increase in the amount of fatty acids able to enter the muscle, therby making more fat available for fuel
• An increased oxygen delivery and extraction system, which helps cells oxidize, or burn fat more effeciently
• An increase in the number and size of mitochondria, which is the place within a cell where fat is oxidized, or burned.
"15-20 minutes is all you need, to perform quality cardio session and receive a heart healthy benefit."
What Types of Cardiovascular Should I perform??
There are many styles to performing cardiovascular...
- Steady State exercise ( remaining at a consistent intensity or level for your entire duration
- Intensity Intervals (Alternate between a higher intensity phase followed by a lower intensity phase for your entire duration.) The duration of each phase is a set time increment . example A 1 minute sprint. Followed by a 1-2 minute brisk walk)
- Fartlek (Similar to intensity intervals only your duration within each phase is based completely on your energy levels, so it creates random time frames. Example a 5 minute jog followed by a 3 minute walk, then a 2 minute Sprint, followed by a 4 minute walk. so your time frames are always changing, creating a new challenge every time.
- My favorite style is what I call .."Hybrid Cardio Training" Basically I use Machines, Bodyweight exercises, and also enjoy incorporating fartlek time tables to even keep my mind guessing as to my real ability...I like to push myself a little harder each session, which is the key to constant growth and strengthening of your pulmonary system to become your very own SUPERMAN!
Is Strength Training necessary
.... to lose weight?!?
Resistance training important for fat burning?
The answer is Yes. Resistance training is an essential component to any weight management program as it helps to maintain or increase the amount of muscle on the body, which in turn decreases your body fat percentage and increases your lean body mass which
- Also positively effects your resting metabolic rate, which is the energy expended to maintain all bodily functions at rest.
- Essentially with regular resistance training your body will become more efficient at burning fat throughout the entire day as muscle tissue is highly active, even at rest.
Over all the best way to burn fat is with a well rounded consistent approach to exercise. So be sure to include a variety of cardiovascular and Strength Training strategies in your program, and be sure to include physical activities that you enjoy,as you will be more likely to adhere to exercise, on a regular basis. So be sure to include a minimum of 2-3 short 20-30 minute cardiovacular workouts in your week, for a strengthen immune system, higher metabolism, faster recovery rate from strength training, and a lower resting heart rate.