Burn fat first

Fat fat go away

While it is true that we lose wait by going to the gym 3 to 4 times a week, it is worth evaluating your routine of exercise to get maximum effect from the hard effort you put in.

The general attitude is that if you want to lose weight you increase the workload.

Aerobics classes are full of individuals wanting to lose a few pounds for different reasons and most of them have similar beliefs about how you should og about this. The harder you work the more you burn.

If the above fact was correct then the individual eating the same diet or amount of calories each day would gradually go down in weight and their bodies would gradually change form. However, this is not always the case. Sure, each individual feels better than they did several months ago but not everyone feels that the weight loss is happening as expected.

One reason for this can be that arobic exercise is a high energy training sport which needs a quick supply of energy to burn. The quickest supply of energy comes from fat and sure that is what the body attacks first. So what is the problem? The problem is the continual effort to continue the high intensity workout. Unless you are an extremely well trained athlete your body is not going to be able to keep up with the high demand from your muscles for oxygen.

Now fat cannot be burned without a sufficient supply of oxygen so your body will automatically turn to carbohydrates available in your system and when that is used up it will burn glucose. Glucose does not need oxygen to be burned so it will sustain most of the training session. You will be burning calories but you will not be targeting the hard to lose fat areas you so want to get rid of.

If you want to get rid of the fat you will need to focus on exercise that is designed to keep you in the first zone where fat is supplied with enough oxygen to keep burning it.

To do this you need patience, belief and time. Less intensity, lighter weights and a slower pace will be much more beneficial. Sure lighter weights, slower pace etc burn less immediate calories so to be successfull in losing fat you will need to prolong your session.  Some find it easier to divide the training up into two sessions, one in the morning and one in the evening. It all adds up. Others will use the same amount of time and increase from twice per week to three times.

It is important to be in constant motion and breath deeply, taking in sufficient oxygen,  in order to effectively burn fat. If you are holding your breath when lifting weights it is too heavy. If you can’t talk when running, you are running too fast. Slow down. Actually speed does increase over time and this is a great achievement as it is a sign that you are in fact taking in more oxygen and your conditioning is getting better.

Just keep reminding yourself that as soon as you feel the strain the carbohydrates are more than likely the source of energy.  This is why long distance marathon runners stock up on carbs before a race. They need that quick energy to sustain their needs and to give them better race times. These guys are pushing themselves to the limit. When they eventually og anaerobic ( glucose burning ) they are beginning to stiffen up in their muscles and the outcome is a few days of stiff sore thighs.

As you get fitter it is actually better to combine your training intensity to get an allround burning of energy.  Once a week with high intensity , One day with interval training where you combine some slow training and high intensity and at least one day with a long ,slow training intensity will give good allround effect. Your body will lose weight and the fat will be targeted too.

If your body increases muscle mass you will have more need for energy and oxygen. This is good too as you will also increase your metabolism .

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