When it comes to losing weight, there is no better way than to burn those extra pounds of fat on your body. To do so easily you need to make sure that you exercise more often in the fat burning zone. Fat burning takes place at a much lower intensity than many people realize. So rather than sweating it flat out at the gym, you can do better at burning fat by finding a sweet spot known as ‘fat burning zone’. Fortunately, it’s easy to find the zone where you can start to burn fat during your workout.
To find your Fat Burning Zone, this is the zone where you need to stay for longer during workouts, there is a perfect heart rate zone tailored to each individual that burns the most calories. If you stay below this zone, you aren’t maximizing the fat burn. Stay above this fat burn zone and you’re only burning the food in your stomach, not getting rid of the body fat stores. And you might be surprised to learn the intensity level is fairly low, and you should aim to workout slightly longer at that lower intensity.
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How to calculate your fat-burning zone?
First, figure out your max heart rate (Max Heart Rate = 220 – your age). And then determine your fat-burning range, which is 60% to 70% of your max heart rate.
For example, assume your age is 44 years. Therefore; your Max Heart Rate (MHR) is 220 – 44 = 176
You need to aim for burning more fat, not just the extra calories when you work out harder, the number of calories you use goes up. Leading one to assume the higher the intensity the more weight you can lose. But, not all calories are equal, particularly when it comes to fat loss. Getting your heart rate closer to your max heart rate might show more calories being burned, but you’re not necessarily burning fat that has already been stored – what we get from this are short-term fat and long-term fat stores.
When you hit a higher level of intensity during exercise your body is most likely burning off the short-term stores of sugar and carbohydrates you took in during your last meal – that’s what you are burning. To really target the long-term fat stores, you need to go for lower intensity activities that keep your heart rate in the fat-burning zone for longer.
Choose the Right Workout – if you are using a modern treadmill, for example, it will already have these different zones d workout plans programmed into the onboard computer. By choosing a workout and intensity level to reach your fat burning zone will improve your fitness level and help burn that fat much quicker. If you are an enthusiastic runner already doing physical activities, you’ll need to run faster to reach your fat burning zone than someone just starting on a fitness regime.
Few ideas for every fitness level to burn fat.
FOR BEGINNERS Many everyday activities offer low heart rate, fat-burning opportunities. Some good ones:
- Want to go shopping than work that 20-30mins there and back
- Walk the dog instead of simply tossing him a ball
- Take the stairs, instead of that lift in the office.
- Earn some points with the wife, by hovering the whole house.
- Leave your car and take a walk or ride your bike to lunch instead of driving.
FOR RUNNERS or HEALTHY ACTIVE Walkers, Long, slow distance runs or walks at a good pace will keep you in the fat-burning zone for your entire workout. A few things to keep in mind:
- The keyword here is taking it slow to reach the fat burning zone. Keep your pace moderate enough to remain in your target heart-rate zone (60% to 70% of your max heart rate).
- Consider doing a brisk walk at first—especially if you’re new to running. As your fitness level builds, you’ll be able to trade in your walk for a steady jog, without coming out of the fat-burning zone.
- Aim to complete a long, slow distance run 3 to 5 times per week for at least 20-30 mins each session.
- Don’t increase suddenly your weekly total mileage. Gradually increase the distance and time you spend in doing the physical activity. Otherwise, you run the risk of an overuse injury when packing on too many miles.
- For that maximum fat-burning result, try this simple cardio routine. Perform two cardio exercises for an equal amount of time—spend 10 minutes on the treadmill, 10 minutes on the rowing machine.
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Stay with a moderate intensity level while in the fat burning zone, making sure to keep your heart rate within the Burn Zone (60% to 70% of your max heart rate). Do this work out 3 to 5 times per week, try to mix in different types of cardio exercises to keep things interesting!
Always exercise to burn fat
There is no simple pill that you can take to get rid of excess body fat (at least not the safe kind). There are many exercises that you can do, so choose those activities that bring you joy in doing them and make a routine. Stick to it, eat healthily and over a period of time you will start to notice a change in your body fat levels, you will have increased energy levels and your mood will also improve.
If you have an existing medical condition or are taking regular medication, contact your medical doctor before starting on any diet or physical exercise mentioned in this article.
- Eat healthy foods regularly – key for the well-being of the mind and body when it comes to weight loss and fat burning.
- Drink plenty of water to keep your body hydrated especially when you are doing cardio exercises.
- Aerobic activity requires fat to be used as a primary fuel source.
- Aerobic exercises will improve your heart which will reduce stress and tension, and increase mental well-being.
- Cardio activities burn fat directly.
- Lower-to-moderate intensity aerobic activity good for those people who have existing joint issues.
- Lower intensity activities that keep your heart rate in the fat-burning zone for longer.
- Fat-Burning Zone – this is the zone where you need to stay for longer during workouts.