The Fat Burning Zone Myth Uncovered

The concept of a 'fat burning zone' (as you will see on a technical looking graph on the cardio equipment in the gym) implies that you should work out less hard to burn more fat.   A tempting concept?  Why work out hard if you're not actually burning fat?  Might as well chill out and read a magazine while moving as little as possible?

Well, no.  The 'fat burning zone' concept is seriously flawed.
You do burn a higher percentage of fat the less hard you exercise - taking the concept to its logical conclusion, as you are burning the highest percentage of fat while at rest, this theory would imply you might

as well just rest and watch the fat melt off! Maximum fat burning is at complete rest by this line of thinking. But of course you are not burning many calories - and of course it is the overall calories that count.
Resistance training, especially when performed in super set or circuit form, with intense work periods and short rest periods, can be one of the best ways to burn fat, and is far superior to steady aerobic work.
You burn calories during the session, but also elevate your metabolism via EPOC, for up to 24 - 48 hrs after the training session. That means that when you are at rest, burning that higher percentage of fat for fuel, you are actually burning more fat! Steady cardio does not have this 'afterburn' effect: intervals and resistance training do.

Resistance training also ensures you maintain lean muscle. If you are a woman that does't want to get bulky, do not fear - it is extremely hard to pack on significant size, just ask any guy in the heavy weights room trying to get big (especially if he's going the 'all natural' route)! It takes concerted effort and lots of calories to 'bulk'. So women don't need to fear resistance training - you will become lean and 'toned', not bulky.  What this extra lean muscle does, though, is mean you burn even more calories when you body is at rest, burning a high percentage of fat for fuel.  The overall effect is a shrinking one - you get smaller as the fat disappears. But the magic is in the workout, not the rest.

Resistance training can give you all the heart health benefits of 'aerobic training' (do a superset resistance session with a heart rate monitor on to prove that you're cardiovascular system benefits!) but also the benefit of preserving muscle, accelerating fat loss and metabolism and balancing out the entire body. Steady state training, such as running, certainly has it's place, but if all you do is run they you are setting yourself up for repetitive strain injuries and imbalances. Resistance and body weight training work all the 600 muscles of the body in all the 3 dimensional planes of motion and works joints through their full range. So, heed my advice, and prioritise the resistance!

To supplement your resistance programme you can also do intense cardio intervals, rather than simply steady state plodding on the cross trainer.  This has similar benefits to resistance training performed in a super set or circuit style.  It also means you can get in and out of the gym, or get your workout done without having to go to a gym at all, in under 30 minutes, while also benefiting from the fat burning elevation that the workout has created for hours afterwards.

If you have more time, then by all means add 'lifestyle cardio' into the mix, but I would urge you to stop seeing the gym as the answer for this!  Go for a long walk with your family or friends, go for a bike ride at the weekend, and use the time you are spending on steady or easy activity to multi-task!  Focus on short, intense workouts 3 or 4 times per week, and then think of being as generally active as you can be in daily life, for best results!

Following my advice means you get maximum 'bang for your buck' and in an era where time is at a premium, making a clever investment and getting maximum return for that investment is what separates the 'have a fab physique' from the 'have nots'.  You don't need all the time in the world, you just need to use that time very wisely!

Article Source: http://EzineArticles.com/expert/Caroline_Radway/228704

Advanced Cardio Workout Routines to Get Below 8% Body Fat

Most people perform inefficient cardio workout routines. It is no wonder that so many experts have said recently that cardio is NOT an effective way to lose body fat. It isn't that cardio is a bad way to lose body fat, it is simply that people are doing it in a strategic manner. If you want to get to low single digit body fat percentages, then this cardio workout routine will do the trick.

1) Don't Touch any Calories 4-5 Hours Leading Up to Your Cardio Workout
You can eat a little or a light meal before cardio if you have a lot of weight to lose. If you are trying to get below 8% body fat, then you don't have that luxury! You have to force your body to burn fat once you begin to creep to a lower body fat percentage. One way to force your body to burn off fat for fuel is to have every little bit of "food energy" out of your system. Don't worry about muscle loss. Your body will produce a large spike in HGH when training in a fasted state. This will spare muscle while burning even more body fat after the workout.

2) Do Intense Interval Training for 10-15 Minutes
When you begin your cardio workout make sure you first begin by performing intense intervals. What this does is trigger HGH release and more importantly it releases fatty acids into the bloodstream. Intense intervals are much better at releasing fat from your fat cells, then slower steady cardio. Slower cardio is better at using these fatty acids for energy, which is why you will want to do this next.

3) Next Perform Steady State Cardio for 20-30 Minutes
After doing intervals on a piece of cardio equipment, hop on a treadmill (or elliptical) and go at a fast walking pace for 20-30 minutes. This should be a little faster than a typical walk, but not too hard either. To be honest, you can do this for longer than 30 minutes if you have the time. Since you are in a fasted state and free fatty acids are efficiently getting burned, every minute is extremely productive.

4) No Food Until An Hour After Cardio Is Completed
The intense intervals will release fat burning HGH and it will continue working magic for 1-2 hours after the workout has been completed. If you eat right after training it will spike insulin and halt the HGH release. It is best to wait an hour to maximize the effects of this cardio workout. There are so many poorly designed cardio workout routines, but this one kicks butt!

Article Source: http://EzineArticles.com/expert/George_Diakos/660222

Calorie Control - Have a Weight Management Plan

What are 'calories' and why does a person who wants to lose weight need to know about this?
In everyday terms, a calorie is the unit of energy in food and drink - it's the amount of energy that 's taken in by the food consumer.
Our bodies need calories, or energy, in order for them to function normally. Energy is necessary to carry out the important daily tasks such as breathing, digesting food, pumping blood throughout the body and the numerous other bodily functions we take for granted. A person lay in bed all day would still need a large amount of energy to enable his body to function.
Your Daily Calorie Intake
The term used to describe this life-supporting level of energy is the Basal Metabolic Rate - BMR - and is calculated for each person by taking into account age, gender, height, weight, and level of physical activity. It's taken into account when determining a person's recommended daily calorie intake needed to maintain constant weight:
Calories consumed is equal to calories expended ( used in daily activities)
Or the same formula expressed differently:
Calories consumed is equal to BMR plus 'calories expended in carrying out daily chores'.
From this can be seen what happens when the number of 'calories consumed' is larger than 'BMR + Calories expended in carrying out daily chores'. The unused calories are stored in the body as fat, and it's this that causes an increase in weight.

On the other hand, a reduction in weight is caused by either:
1) A reduction in 'calories consumed' OR
2) An increase in 'Calories expended in carrying out daily chores' OR
3) Both
So the BMR figure is fixed. It's only 'Calories expended in carrying out daily chores' that can be changed. And this can be done by undertaking regular, or more, physical exercises.

Have a Weight Loss Plan
Weight reduction then happens by reducing the amount of calories in food/drink eaten, and increasing the number of calories used up in physical activity. In other words, having a weight reduction management plan.
So if a person decides to implement a weight loss plan, then they need to know two vital facts before they start:

1) The number of calories needed each day to maintain a constant weight level - in other words the number of calories used up each day.

2) The number of pounds (or kilos ) to be reduced each week in order to achieve a certain weight level. A pound per week would be adequate - so to reduce by 10 pounds would take 10 weeks. Anything more than a pound per week should only be done with medical supervision.

A pound per week loss will need a reduction in calorie intake of 500 calories a day.
The best way to reach the figure is firstly reduce the total amount of calories consumed by 250 calories. Then use up the other 250 calories by undergoing extra physical activity.

Or by cutting down on a cake, pastry or chocolate bar ,all of which contain 250 calories, AND going for a 45 minute brisk walk which will use up another 250 calories.

It's relatively easy to set up and start a weight control plan. All it needs is the will to achieve a desired outcome.

Get some Help
Some people, however, will have difficulties. To help them there is a product on the market that can control the amount of fat absorbed into the body. This product is accepted as a proven fat reduction pill by the European Union, and meets the guide lines set by the US health authorities.

Article Source: http://EzineArticles.com/expert/Gareth_Black/148942

Tips on How to Lose Belly Fat With Belly Fat Exercises

Belly fat can be one of the most difficult areas on the body to get rid of and flatten for both men and women. Everyone wants a fat belly even after having many children. Anyone with a "washboard" stomach is envied by many especially those with stubborn tummy fat that does not seem to respond to any belly fat exercises. Here are some tips on how to lose tummy fat with belly fat exercises.

Although weight loss and belly fat loss is never easy - nothing worthwhile in life is ever easy - it is still achievable if you remain committed and consistent with your weight loss program. It is possible for the excess pounds to be shed from every area of the body.

We all know that the stomach crunch is one of the best tummy fat exercises that if done correctly and often enough can blast away tummy fat. Unless you are working with a personal trainer, it has been found that most people do not perform this belly fat exercise correctly.

If you are performing belly fat exercises incorrectly or any other weight loss exercises for that matter, you will not see the results that you want no matter how often and how many repetitions you perform. If you are going the wrong way, it doesn't matter how fast you go. You still will not get to your destination.

Another one of the best belly fat exercises is to exercise the rest of your body using off-balance workouts. Off-balance workouts with core training balls for instance, will require your torso to act as the control that is needed by your body when you perform an exercise routine that requires stability. This means that you will be getting two workouts in one.

It is also important to remember that for whatever exercise that you perform, your belly has to be involved at all times. This means that you have to keep your belly contracted tightly whether you are working out other parts of your body or your tummy.

Working out other parts of your body also helps to make your belly fat exercises more effective. You cannot just work out one area of your body and leave other areas alone. One of the important areas of the body is your back muscles. These need to be developed through weight or resistance training to build lean muscle which will improve your posture in addition to helping your lose fat fast. Lean muscle always takes up less space than fat so this should make one of your goals to build lean muscle. For the concerned women, this does not mean bulking up and looking "manly".

Having a back slump will ensure that you abdominal muscles are weakened and will look sloppy. Stronger back muscles will ensure that you stand up straight with an erect back which will make you look thinner.
Maintaining a flat belly also requires that besides incorporating elements of belly fat exercises, you should ensure that you watch your diet. Many foods especially over processed foods lead to poor digestion and elimination which leaves you belly bloated and gaseous and feeling sluggish. There are many foods that can be incorporated into your body that can help your flatten your belly.

Article Source: http://EzineArticles.com/expert/Wendy_Stanton/665379

Cardio or Intervals for Fat Loss

Fat loss is something that has been a subject of great interest to scientists and commercial companies alike. The reason for this is simply that the need for losing weight is very widespread in the world today. There are people all over the world employing a wide variety of techniques and methods for losing weight. Of the wide variety of methods currently in use in different parts of the world, the two areas that cause a lot of debate when compared to each other are intervals for fat loss and/ or cardio exercises.

Logically, as these two are in most programs one way or another, a lot of people want to know which one is better. In a nutshell, the answer is the former. There are many reasons why intervals for fat loss should be preferred over cardio exercises. The following is a list that should convert you into an 'intervals for fat loss' supporter, if you are not already one.

1. The direct impact: The direct impact of doing intervals for fat loss is that your heart rate will ramp up to a rate that will allow your fitness to improve and get your metabolism revved up. Alternatively, with cardio your heart rate stays at a steady and constant state throughout your workout. While you will burn calories this way, your body will stop immediately after your workout while w intervals your body will keep burning the calories.

2. The inherent process: The inherent process of intervals is based around variation while the basic process of cardio is constant and regular.
The stopping and starting of intervals along with the many types of activities you can do with them means the variety will keep it fun and entertaining.

3. Efficiency in terms of time: One of the biggest problems these days is that of time. Most people are unable to devote a lot of time to fat loss because their careers and personal lives do not allow them enough time.
With this setting, the fact that intervals for fat loss are particularly time efficient makes them extremely useful to professionals. In contrast, cardio tends to be long winded and time consuming which is counterproductive to a person with a busy life.

4. Longevity of the fat loss process: The most critical aspect where intervals for fat loss score over cardio is that with the former you would be burning calories even though you have stopped exercising. Research has shown that a person who does intervals regularly can burn calories up to 24 hours after he has stopped exercising.
This is a major advantage over cardio exercises where you only burn calories till you are exercising and not beyond.

5. Quality of the final results: In the end,intervals for fat loss would allow you to have a body that is in the right proportions while cardio would make your body thin and gaunt. As the purpose of training is, in fact, feeling good and looking good, it makes no sense for you to go for cardio exercises when intervals would make you look and feel so much better.

Article Source: http://EzineArticles.com/expert/Darragh_Holland/837909

A Guide to Cardio Fitness For the Home

If cardio fitness is your primary goal then you have a massive range of different machines to choose from, all of which will integrate easily into the home environment. There are treadmills, exercise bikes, cross or elliptical trainers, rowing machines, stair climbers and more! It's certainly worth investing in a cardio fitness machine as it's easy to store at home and a great time saver over going to the gym.

Often you'll find that a home gym is not complete without some kind of cardio workout bike or trainer. Even for those whose main aim is to build muscle, some kind of cardio machine is necessary to burn away the fat and create better body definition. What's the use in building the muscle if it's covered by a layer of fat?
Another alternative to cardio machines are things like aerobics and for this you'll need to invest in good quality exercise mats especially if you're doing yoga or Pilates. Exercise balls are also highly useful for working on the body's inner core or simply to attack your workouts from a different angle. They are excellent aids in more traditional exercises too such as sit ups which, when performed on the ground, can cause stress to the back.

If you have an injury then these kinds of medicine balls are a godsend as they allow you to exercise while greatly reducing the stress on your body. A secondary advantage of them is with stretching and this area of their use is just starting to catch on among fitness enthusiasts.

When working on your cardio machines its vital to have some way to monitor your heart rate. Some cardio equipment will have this already built in but for the most accurate readings it's best to get an external heart rate monitor. This will ensure that you don't stray out of your fat burning zone and into a muscle burning zone which is a fundamental principal of working out on cardio exercise machines.

Article Source: http://EzineArticles.com/expert/Payo_W_Perry/259474

Cardio on the Elliptical to Burn Belly Fat

After years of spending as long as 60 minutes of my time exercising on the elliptical, I got bored. Then I uncovered a way to do my cardio programs on the elliptical by as much as 15 times quicker. I also found that I could burn body fat for a much longer time even after my routine had finished.

Would you believe me if I revealed to you I could show you a 4 minute exercises that would be just as effective as your typical 60 minute program? If so, would it be worth spending 4 minutes to throw out your 60 minute session?

Well, the good news is that a 4 minute high intensity cardio training on the elliptical to burn fat works. In this article, I am going to show you how to adapt your typical cardio workout on the elliptical and manipulate it into a turbo-charged belly fat burning program. This training will continue burning fat for up to 24 hours after you have finished your session.

I am not going to explain HOW this faster interval training workout is more productive at burning body fat and increase your endurance immediately. That is going to be revealed another day. However, let me just point out that current research shows strong evidence to support it.

There are 2 simple methods to revise your elliptical session routine to elevate the difficulty level so that you can conclude it in such a short amount of time. The important thing to remember with this type of hiit exercises is that it must be an all out effort. If you lower your intensity to the same effort as your typical long duration program, then your results will not be as dramatic.

1. Crank Up the Incline: Increasing the incline on the elliptical trainer to a intensity that makes your give a 100% attempt will deplete your short term energy stores.

2. Increase the Resistance: Increase the resistance so that you continue to train at the same pace but still maintaining an all out exertion to do so.

Obviously you are not going to be able to maintain this level of difficulty for a long period of time. If fact, the real secret behind this high intensity cardio procedure is that you don't have to.
Here is your 4 minute high intensity interval training cardio session on the elliptical to burn fat:
Begin with a 3-5 minute warm up that will elevate your body temperature sufficient so that you feel like you are starting to sweat.

You will carry out 8 sets of high intensity work periods lasting 20 seconds with a 10 second active rest in between. During your 20 second work session you will alter your incline or resistance. You should not need to change both together.

During your active rest, lower your incline or resistance back to a low intensity level. Continue this cycle 8 times for 4 minutes. This is also known as a Tabata protocol.

If you performed the workout accurately and with enough difficulty you should feel spent.
HIIT cardio on the elliptical to burn fat is the most valuable line of attack to develop your body's ability to burn body fat throughout the day. By altering your incline or the resistance on the elliptical trainer you are able to make your training effective enough that won't have to waste 60 minutes on your routine. Now you will have time to do other things that you enjoy.

Article Source: http://EzineArticles.com/expert/Aaron_Ivey/219482