- I have been a teacher of fitness and health for thirty years. In 1989 I was certified for personal training with the National Acadamy of Sports Medicine. I had a gym in Santa Barbara for eight years. Co-owned and created a spinning bike company which manufactured bikes for five years. Also I have worked with nutrition companies for twenty years. Along with many wonderful non famous people I have trained many celebrities, and members of the Royal Family. My own athletic past consists of long distance running, long distance cycling, cross country skiing, down hill skiing, rollerblading, hiking, sand running, track work, and weight training. I have authored two fitness columns in local papers, and have been writing this blog since January 2010.
Friday, June 4, 2010
Burning fat is usually the main focus of exercise, even though there are so many other incredible things that happen to your body when you are working out. Besides burning fat, you are strengthening your bones, your heart, reducing the risk of disease, oxygenating your system, reversing the aging process, lowering your stress levels, and more.
However fat burning is what many people who exercise are going for. It is important to know what your heart rate is while you are exercising to reap the full benefit of the fat burning process. For most of us our fat burning zone is in the 65 to 85 percent of our maximum heart rate.
As I have stated in previous blogs, an easy way to figure out your maximum heart rate is to minus your age from 220. Then find 65 to 75 percent of that number, and that is your target fat burning zone. If you are working out at 55% of your max heart rate, you will not be burning as much fat. If you are working out at a heart rate of 90% or more, you will also be burning less fat, as well as throwing yourself into a anaerobic zone.
Having more muscle on your body will assist you in burning fat too. Muscle requires more calories, therefore boosting your metabolism to burn more fat.
Studies have shown that drinking a cup of coffee prior to a workout will help your body to burn more fat during the workout. This is from the caffeine in the coffee. Caffeinated sugar drinks are not going to produce the same results due to the high amounts of sugar that will counteract the fat loss.
Eating five to six small healthy meals a day will also help to speed up fat loss. This is due to the fact that it will increase your metabolic rate, and keep your metabolism working faster. These meals need to be quality calories though, not white flour or white sugar products. Fresh fruits, fresh vegetables, lean protein, whole grain, nuts, and legumes, are the foods that would be the best choice for this kind of eating.
Just being active will help to burn the fat also. House cleaning, walking, gardening, washing your car, or any type of physical activity will add to your caloric burn, which will add to your fat burning.
So if you are trying to burn the fat off your body, follow the above guidance, and you will be successful. It is all about quality calories, exercise, being active, and being smart!