Frustrated About Not Losing Fat?
It starts with a decision to lose weight. What follows that is the realization that you will not lose the excess fat from your body without exercise. Next comes research into the exercise options that you can do. Now you will have reached the point where “the rubber meets the road” - you must select your exercise regimen and do it.
To achieve fat and weight loss, you will also need to change your diet.
Experts agree that fat burning exercise has a bigger impact on fat loss and weight loss than diet. The reason is that regular exercise increases your metabolic rate. You will continue to burn fat during the day, even when you are at rest, when you raise your metabolic rate. Research reveals that you will also have to alter your diet, if you you want to maintain the weight loss and fat loss gains that you achieve.
What Is Fat Burning Exercise?
When you exert yourself physically to a certain level, for a certain period of time, you are doing exercise that will burn fat. What is exertion for me is not necessarily exertion for you. The more fit you are, the greater the rate of activity you will need to do. There are formulas to help you to determine the correct exertion level for you. Some people find these formulas difficult to work with. A simple rule of thumb to guide you on this is the following
- Are you somewhat out of breath from the activity (not gasping for air)?
- Can you feel a little sweat on the small of your back and on your neck?
- While you are doing your exercise, are you able to carry on a conversation with someone?
You likely will lose fat, if you adhere to these 3 points, when you exercise. With increased exercise, comes increased fitness for you. As you become fitter, you will need to increase your rate of activity in order to exert yourself at a rate that will burn fat.
What Types Of Exercise Are Good For Fat Loss?
You can categorize the various forms of exercise as aerobic or anaerobic. The terms aerobic exercise and cardio vascular exercise are interchangeable. For exercise to be aerobic, it means that you need to be taking in oxygen for energy; anerobic does not.
The fat on your body is your body’s source of energy, when you exercise aerobically. Your body fat is not the energy source that your body uses when doing anaerobic exercise. Your body burns carbohydrates for the energy it needs, during anaerobic exercise.
Some activities you can do for aerobic exercise are riding a bicycle, jogging, swimming and walking at a rapid pace. Examples of anaerobic exercise are strength and resistance training or running a 100 meter or 200 meter race etc. Football can be aerobic and anaerobic: when you see a kickoff returned for 100 yards it is anaerobic, but a 10-20 yard run or pass play is probably aerobic. You will be exerting yourself completely for a period of time. It is anaerobic when you are moving flat out, without pause. It has an aerobic affect, when you exert less energy.
Thirty minutes of aerobic exercise done every day, will burn unwanted fat from your body. If you exercise twice a day for 30 minutes or exercise for 45 minutes instead of 30 minutes, you will burn more fat.
If you want to burn more fat, you can do strength training, which is anaerobic exercise. It results in increased muscle mass, which burns fat faster. By adding muscle mass, you increase your metabolic rate. You will burn fat at higher rate, even when you are not active, when you increase your metabolism. But, you need to know that fat burning doesnt happen during anaerobic exercise. Aerobic exercise is fat burning exercise.
Do You Really Want To Lose Fat From Your Body?
You do not have a choice; you will have to exercise to lose fat. You will never successfully achieve your weight management and fat-burning goals if you do not. You need to adopt a mindset, for the rest of your life, that more physical activity is good for you and less is bad for you.
Instead of using the escalator, use the stairs. You can increase the amount of walking that you do, by parking your car a bit further away from where you are going. You can take your dog for an extra walk each day. Find activities to do, that you havnt been doing, that will get you to be more active physically.
Now you are at the point when you must make your decision on your exercise regimen and make a start on it.
What Exercise Routine Will You Do?
There is a lot to know before deciding upon the best exercise regimen to burn fat for you. There is no right or wrong regimen. But, you must follow a routine that gets the best results for you and that fits with what you like to do.
You must make the right decision for you. Getting this wrong will impede your progress and will result in upset and frustration for you. It could cause you to give up on losing weight.
Do you think that you are going to follow an aerobic exercise regimen or an anaerobic one? Or will both be part of your exercise routine? If you do aerobic exercise, which forms are most efficient at fat burning?
You will find answers to these questions and others that you may still have at the Fat Burning Exercise website.