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How to burn fat

By ghanamma
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Let's be honest. The appeal of shedding excess body fat is what gets many of us motivated to get going with exercise.

If blasting body fat is one of your exercise goals, these pointers will ensure you get the most out of every workout minute...

Be intense with your exercise
Don't be fooled by the so-called fat-burning zone. This is the misguided notion that working at a lower intensity is better for fat burning than working at a higher effort level (say, for example, walking instead of running.) The harder you exercise, the more calories you will burn and this is really what counts when it comes to losing fat.

Choose your exercise carefully
There is no such thing as the 'ultimate' calorie-torching activity. Energy burned is dependent not just on the activity itself, but on how much effort you put in, how skilled you are at it, how long you do it for, and how often. So choose something that you are going to do regularly and consistently. That means an activity that you actually enjoy (unless you want your workouts to involve untold misery and boredom) and one that is practical and accessible.

Exercising larger muscles
Serious fat-burning activity uses the large muscle groups of the body — the thighs and bottom, chest and back. The greater the overall recruitment of muscle, the higher the calorie expenditure. So in the gym, you are much better off using, say, the rower than one of those arm-cranking machines. Exercising larger muscle groups includes resistance training and cardiovascular training. When you do resistance training, don't just train your biceps, as that is a small muscle group — include the larger muscles groups such as chest and back muscles into the workout. Integrate the two into one workout and alternate every two weeks with separating the two workouts, for example...

Week 1-2
Monday
Combine cardio and strength. This is really tough but will burn fat!

Tuesday
Rest.
Wednesday
Combine cardio and strength. This is really tough but will burn fat!

Thursday
Rest.
Friday
Combine cardio and strength. This is really tough but will burn fat!

Saturday
Rest.
Sunday
Combine cardio and strength. This is really tough but will burn fat!

Week 3-4
Monday
Strength training.
Tuesday
Cardio training.
Wednesday
Rest.
Thursday
Strength training.
Friday
Cardio training.
Saturday
Rest.
Sunday
Rest.
Sustainable exercise development
To fire up the calorie furnace, fat-burning activity has to be sustainable for a reasonable period. So while skipping is great exercise, it's not much use if you can only do it for three minutes. I recommend 20-45 minutes per session, three to five times per week.

When you do resistance training aim to do it for 30-40 minutes per session, with medium to heavy weights (or resistance) and minimal rest periods in between sets. This will increase your body's fat burning furnace.

Interval training
Interval training, in which you mix hard efforts with bouts of recovery, is one of the best ways of maximising calorie expenditure, improving aerobic fitness and making use of limited time. To get the most out of an interval session, ensure that you work outside the comfort zone on the efforts and ease right off during the recoveries.

Carry the exercise load
Activities that are weight bearing, such as walking and running, use more calories than those in which your weight is supported (such as swimming or cycling), simply because you have to shift your own body weight against gravity.

Running on empty?
You may have heard that exercising on an empty stomach in the morning burns more fat. It is true that the body has to rely on fat stores if you don't break the overnight fast, but then again, the lack of a ready energy supply may mean that you don't work out for as long, or as hard, as you may have otherwise done.

Go for the after burn
One of the best things about exercise is that the fat-burning benefits continue long after you've stopped training. This 'after burn' (increased calorie expenditure) is far greater following exercise at 75 percent of maximum heart rate, or higher — another reason to eschew those low-intensity workouts!

Increase exercise intensity
If you want to keep seeing results in your fat-burning programme, you must keep increasing the intensity. This isn't the same as increasing your effort, because as you get fitter, your body will be able to cope with increasing demands. If you rest on your laurels, the benefits will begin to tail off.

Perceived exertion is how hard you feel like your body is working, during exercise. In general, for most workouts you want to be at around level 5-6. If you're doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9.

As you'll see below, working at a level 10 isn't recommended for most workouts. For longer, slower workouts, keep your PE (Perceived Exertion) at level 5 or lower.

In order to burn body fat aim for level 6 and above using the Perceived Exertion scale below:

Rating:1
How it feels: Very weak
Activity examples: Watching TV at home.
Sweat factor: None.
Chat factor: Can chat to your hearts content.
Rating:2
How it feels: Weak
Activity examples: Browsing in the shops, or typing on your laptop.

Sweat factor: None.
Chat factor: Can chat to your hearts content.
Rating:3
How it feels: Moderate.
Activity examples: Walking the dog or walking to work.

Sweat factor: Starting to sweat.
Chat factor: Able to talk comfortably.
Rating:4
How it feels: Quite strong.
Activity examples: Carrying shopping bags up several flights of stairs.

Sweat factor: Starting to sweat on face and body.
Chat factor: Able to talk.
Rating:5
How it feels: Strong. You are physically challenged.

Activity examples: Digging in the garden.
Sweat factor: Starting to sweat more on body and face.

Chat factor: Able to hold a conversation but it feels uncomfortable.

Rating:6
How it feels: Tough: Feels like you can only carry on for a limited time.

Activity examples: Fast jogging or running, carrying and lifting heavy objects.

Sweat factor: Definite sweating on body and face.
Chat factor: Able to hold a sporadic conversation with short pauses for breath.

Rating:7
How it feels: Very tough: you have to force yourself to do it.

Activity examples: Skipping with a rope, circuit training.

Sweat factor: Body feeling very warm.
Chat factor: One-word answers.
Rating:8
How it feels: Very, very tough: you are exercising at flat out pace.

Activity examples: Running in a competitive race.
Sweat factor: Body feels very hot. Sweating during and after activity.

Chat factor: Can give one-word answers, but have to catch your breath.

Rating:9
How it feels: Maximum effort: you can work no harder.

Activity examples: Running for your life.
Sweat factor: Whole body and head feels very hot.
Chat factor: Unable to speak.


What you do to yourself might have effect those who love you.
By: Bishop TD Jakes