How to Burn Fat through Exercise
If you have excess body fat then you want to know what the best fat burning exercises are. Many experts will tell you that the low to moderate aerobic exercises are best for fat while other experts claim that the high impact aerobics are best. Many experts also say that strength training is the most effective at burning fat. Fact is all will help burn excess body fat.
STEP 1 - Pick Your Aerobic Exercise
The best aerobic exercises for burning fat are the ones that will use your lower body muscles like cross country skiing, walking, jogging or running. The lower body muscles like the glutes, quads and hips are larger muscles and so will burn more calories.
The low to moderate impact aerobics will use approximately 60% of fat for fuel. However these exercises also give you fewer overall total calories burned versus the high impact aerobics. High impact aerobics on the other hand only use about 35% of fat for fuel but will have higher total calories burned during exercise.
The level and duration is what will drive your total fat burn. For example, a 30 minute brisk walk for a 140 pound woman will burn about 126 calories total and 76 fat calories. But a 30 minute run for this woman would burn a total of 336 calories and 115 fat calories.
You can use an exercise calorie calculator to help you determine how long and how intense your workout should be to get the most out of your fat burning exercises.
STEP 2 - Schedule your exercise
In the morning on an empty stomach is the best time to do aerobic exercises for maximum fat burning benefits. This is because you do not have any stored carbs and sugar available to use as fuel so your body starts using fat for fuel much faster. If you were to perform aerobics during the day you would need to exercise for about 20 to 30 minutes before your body started using fat. However exercising on an empty stomach can mean a shorter workout as you may tire quicker. So use your best judgment as to when is the right time for you.
You can also do aerobics immediately following your strength training exercises. Since your strength training will have already used up the excess glucose then when you do your aerobics it will begin to use fat for fuel almost immediately.
Remember to hydrate yourself with 16 to 24 ounces of water before you begin your aerobic exercise workout. Your aerobic workouts should be about 30 to 45 minutes to get the most from your fat burning exercise routine.
STEP 3 - Add Strength Training for Burning Fat
Strength training also helps you burn fat by building lean muscle mass. The more lean muscles you have the higher your basal metabolic rate. The higher your BMR, the more calories and fat you will burn while doing normal everyday activities, including sleeping. Your strength training can be weight lifting, resistance band exercises, dumbbell exercises or even bodyweight exercises.
STEP 4 - Create a Weekly workout Routine
To get the maximum fat burning benefits your weekly workout should include both strength training and aerobics. A good example would be to do a 30 minute morning aerobics workout 3 to 4 times a week and strength training 2 - 3 times a week working all the muscle groups. And always remember to warm up and stretch your muscles before any workout. Just as important, remember to cool down and stretch again after your workout.
How to Burn Fat Even Faster By Dancing Away
No more yo-yo dieting,or expensive meal plans to purchase ever!
To effectively lose the weight and keep it off,the golden rule is keeping it simple.
You can burn the fat off even faster doing something you already love to do-dance! Select your favorite sound track, choose what room in the house you are going to exercise in, even though this doesn’t seem like exercise at all!
Here is how to dance away 30-45 pounds in about six to seven weeks! Start transforming your body now-shake that booty!
STEP 1 - The number one golden rule is to keep it simple
Other weight loss programs may be too complicated, burn you too fast, and merely discourages you! But this really does work-it worked for me, and about 25 other people, some of whom attended my dance sessions. You build yourself up slowly, but you literally almost feel the fat burning!
Don’t look in a mirror,don’t compare yourself to others-even though it part of our human nature to do so. It takes time, patience, and determination! Like the little engine that could-instead of saying I think I can,say out loud to yourself I KNOW I can!!! Now you are in the positive frame of mind to begin!Let’s boogy!
STEP 2 - Go at your own pace
You do not have to kill yourself just trying to keep up with some fitness guru who has been doing this for twenty plus years! Pace yourself, and the rest will come easier than you ever imagined! You can lose 20,30,45,55 pounds rather quickly with dancing,once you have picked your favorite sound track (one that has the beat to get you motivated, and up and moving! )
STEP 3 - You do not have to be a professional dancer
Do the moves you love, and are comfortable with. While the kids are at school, hubby’s at work, you’ve got the entire house to yourself, lock the door for privacy if you need to. Pop your music in, and begin moving your body. Dancing comes quite naturally to many, maybe it will for you too! If you have two left feet, (which happened to be the case with one of my best friends), there are instructional dance videos that will show you some moves a child can do! It’s easy,really.
Aerobic videos are great as well, but don;t try to complete the entire hour with the instructor, pace yourself, try 15-20 minutes per day for beginners. Eventually before you know it, you will have established a dance routine custom made by you! And that fat will have no choice to melt away! In the beginning,try your dance routine with just one song. You can build up gradually to 3-4 songs!
STEP 4 - Develop the perfect dance routine to the songs you love
You just got to stay up, and moving, get that heart pumping, and blood circulating. You can shake your booty anyway that you want, there is no one there to see you anyway. You will dance the pounds away faster than you ever thought possible. You can start with 5-15 minutes of dancing, and before you know it, you will be up to 35-45 minute routines! Don’t forget your stretching and cool down period. This part is very important.
STEP 5 - Don’t overdo it
Now is the time to pick your song, put it in, and get shaking your booty to the beat! Keep in touch and let me know how much you lose in the next six weeks. I would love to hear your success stories. I myself lost 48 pounds dancing to my favorite songs, so can you! Of course with a sensible diet, cut off the junk food, lowered my body fat, etc.
How to Burn 150 Pounds of Fat
If you are reading this article, then you are at least 150 pounds overweight, or you know someone who is 150 pounds overweight or you are just browsing the web and stumbled upon this article. I wrote an article entitled “How to Lose 100 Pounds of Fat” and this article gives some more tips for losing the fat.
STEP 1 - First you need to get your eating under control. I recommend trying to eat one less meal every day. Bottom line is that you eat too much.
STEP 2 - Try to eat only fruit today. Typically when you start eating healthy your body needs a few days to get use to the new type of food. You will still feel hungry so eat more fruit until you are full.
STEP 3 - Do not worry about people staring at you. You need to worry about losing 150 pounds so let’s focus on that only.
STEP 4 - After a few weeks of eating healthier, you body will make the adjustments and you will crave bad foods less. You will not stop eating bad foods, but this is like trying to turn around a ship…it takes time.
STEP 5 - Start walking. Walk everywhere. You will start to sweat and burn fat and within a few days you will start to feel different. Continue and start to add other exercises and keep moving. Turn off the TV, please.
STEP 6 - You have a long road ahead of you and the basic message in this article is to take it slow. You will not lose 150 pounds overnight. If you lose one pound every week it will take 3 years.
STEP 7 - Try to get around some good supportive people who can help you to eat right, exercise and start shedding the pounds. Others have done this and so can you.
