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Maximum Fat Loss Techniques: Burn Fat At Your Fat-Burning Max

Updated on November 17, 2011

If you have been a gym member for any length of time you have probably noticed some members who are trying to get fit and lose weight, engage in strenuous workouts. Some of these members are trying to shed the pounds quickly using different forms of aerobic exercise. It seems logical that the harder you work out the more fat you will burn.

After observing these individuals for a number of months I noticed that their physical appearance didn't have a noticable change. This was the same in individuals that worked out 3 times a week and individuals that worked out 5 days a week.

The problem with strenuous aerobic workouts is that they are not good fat burners unless you are extremely fit. The reason for this is that exercise needs fuel to be sustained. The different types of fuel available are fat, glucose and carbohydrates. Fat, the kind of fuel we want to burn, cannot be burned without oxygen.

In an intense workout the unfit body cannot receive enough oxygen to continue burning fat. So it begins to burn carbohydrates. If the intensity level increases the body will begin to burn glucose, which is readily available because it requires no oxygen. This is not the solution to successful and healthy weight loss. You may be burning calories and losing weight but you are instead of burning fat, you are losing muscle.

To successfully lose excess fat you need to burn fat calories. The way to do this effectively is through less intense exercise sustained over a longer period of time. A longer time period is needed because lighter exercise burns less calories. It is important to engage in smooth, constant motion and breath deeply in order to effectively burn fat. Stopping and starting or suddenly going into strenuous mode for a minute or two may cause the body to begin burning carbohydrates.

The best exercises for permenant weight loss are walking, jogging, aerobic exercise. Weight training can indirectly effect fat burning because as muscle mass increases, a higher metobolic resting rate is achieved, resulting in more fat energy being burned. This can take several weeks to several months of consistent activity before noticable results are achieved. It's a good idea to start your workout with twenty minutes of weight training because it takes your body this long to switch to fat burning mode.


Many experts agree that walking is a great fat burning exercise. Fast paced walking will yield the best results. This will not only burn stored fat but a large amount of calories as well. Finding the right balance between percentage of fat and total calories burned is the key to any successful weight loss program. Walking is a great starter exercise for people of any age who are just beginning a exercise program for weight loss.

Jogging or Aerobic Exercise

This is an effective method of healthy weight loss for individuals who are in shape. However, an overweight individual who is just beginning an exercise program will not be able to produce the oxygen needed to burn stored fat if they are trying to keep pace with others in the class. The best approach would be to begin with slow paced walks and after a couple of weeks begin to increase to a fast paced walk. After several weeks of this activity, the next step could be an aerobic class or program.

Benefits of a Lean Body

Once you reach your ideal weight you will have more lean muscle mass resulting in a higher metabolic resting rate. This will allow the burning of more energy per day. You will no longer have to be so strict about your diet. Although eating healthy and avoiding junk food is always wise. Staying at your ideal weight will be easy as you continue to eat healthy and engage in moderate exercise and you will look and feel your very best.

To read more hubs about other factors that effect healthy weight loss click on the links below.


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    • profile image


      7 years ago

      how to burn side fat more quickly?

    • ZOOSMC profile image


      7 years ago

      hi Steve,

      How true if you work how at a higher pace that you will not burn fat. I have been working out for years but suddenly notice it getting harder to remain in shape. When I was younger I would basically go a little "crazy" in my aerobic classes because I enjoyed them so much BUT I was going way beyond my "target heart rate" for fat burning. It didn't really matter then at such a young age but now I really need to slow it down to burn fat! Since having three kids and "getting older" (boy do I hate those words).... I need to keep my heart rate lower to burn fat and of course I will bringing in more O2 as you stated!

      Thanks for an informative and to the point hub steve

    • profile image


      8 years ago

      I used to go running and as I ran home id go straight into the weight room do some sit ups, bench, pull ups etc etc so as long as I didnt stop moving the whole time, so you keep the burn going. I lost a lot of weight that way.. 30+ pounds..

    • freelancewriterva profile image


      8 years ago

      I do lots of walking and I do agree that to successfully lose weight you need to burn fat calories.

      Your comments, that The "less intense exercise sustained over a longer period of time" is the way to do it, meets my findings. Good hubpage.

    • KenWu profile image


      8 years ago from Malaysia

      Another exercise hub that I enjoy reading beside the hub that I read just now - reducing the waist line. Thanks for the great info.

    • festersporling1 profile image

      Daniel Christian 

      8 years ago from Los Angeles, CA

      I enjoy your stuff. If people only realized, a lot of this stuff is science. Self discipline is king.

    • centrepage profile image


      8 years ago from Kuala Lumpur Malaysia

      Great info.Infact ive been walking regularly now and at 57 years old its the safest thing to do to stay healthy.

    • bojanglesk8 profile image


      8 years ago

      Great article.

    • sabbatha1 profile image


      8 years ago from

      I actually love to walk me and my fiancee are aways taking walks in the woods behind our home. Thanks for the advice.

    • profile image


      9 years ago

      I started to 'brisk walk' using the treadmill a few months back, I have just upped a gear to jogging and within a few days I can already see results....legs are really shaping up :)

    • profile image


      9 years ago

      Ok, technically walking does burn the most fat during the workout, but unless you are REALLY out of shape, it is far too calorically ineffecient. Do HIIT. You will burn as many calories as you did in an hour of walking with just 15-20 minutes of HIIT, AND... your muscles will be so exahausted and hungry, they will practically vaccum out anything you eat for the rest of the day.

    • kiran8 profile image


      9 years ago from Mangalore, India

      Walk your way to health and fitness, these days i walk everywhere :)- excellent article, thanks a lot..

    • profile image

      Christopher Cody 

      9 years ago

      very interesting

    • chloefaith profile image


      9 years ago from White Sands Area

      Nice hub. Thank you for sharing, I too agree with the walking, in fact it is cheaper to go walking too. So, save money and walk. I too am an author. Please visit my hubs when you have a chance, my link for my book is there too. I would love your feedback.

    • cynthiaj21 profile image


      9 years ago from Antioch, CA

      Wow, I always exercise a lot but have never known that you can burn energy from sources other than fat. Wouldn't it be good to burn carbohydrates though? I think I read once that carbohydrates, if not used for energy, get stored as fat. So wouldn't it be good to burn carbs before they eventually turn into fat? Or is this not true? Thanks.

    • Team Beachbody profile image

      Team Beachbody 

      9 years ago from Connecticut

      nice blog likke it

    • creen2 profile image


      9 years ago from California

      Thx for the advice, stevemark122000. Good tips :)

    • profile image


      9 years ago

      In a little bit I am going to the barber, I was gonna go in my car, but now I am considering taking the walk to the barber shop. Thanks. I been trying to loose fat by eating less, and by playing soccer once a week, and I have lost 10 pounds but I still look the same. Thanks. I will take a walk daily now. I learn alot with your post.

    • profile image


      9 years ago from United Kingdom

      Weight training needn't take months for fat burning to occur.It all depends of the training that is done. I agree if you do weight training exercises which focus on individual muscles i.e. biceps curls,leg extensions,cable work etc. Then you are not going to get much benefit in regards to fat burning.

      However if you do heavy compound exercises (that means heavy for you) which work a number of muscles with each exercise than that is going to be more benefical when it comes to burning fat while resting. I'm talking about squats,deadlifts,bench press,and body weight exercises like dips and chins.

      The conventional thoughts behind this are that powerlifters train like this and nobody would say that these guys are toned. Keep in mind though that powerlifters do not do cardio and they eat enormous amounts of food.

      Compound weight training along with cardio will give you some pretty good results. You have some great info on your hubs Steve,keep up the good work mate.

    • Siu-Wai profile image


      10 years ago from Boston

      Great article, Steve. I'll have to try your advice and walk regularly. I exercise at a gym but not an even pace. (p.s. (thanks for joining my fan club.)

    • stevemark122000 profile imageAUTHOR


      10 years ago from Southern California

      Thanks for your comment Marisue! I've been doing a fair amount of speed walking lately. That way I get the benefit of burning fat and increase the amount of calories I burn off.

    • marisuewrites profile image


      10 years ago from USA

      walking has saved my....behind. From becoming the goodyear blimp. I love to eat, and love chocolate, and cakes and pies, and mashed potatoes. Had to develop the love of walking, but I did. It works! great advice as always, Steve!!

    • stevemark122000 profile imageAUTHOR


      10 years ago from Southern California

      THanks for your comment Nicki B. The elliptical machine is great. I use it quite often. It's never good to gulp water during or between workouts because this can cause cramping. I like to take small sip several times during a workout.

    • Nicki B profile image

      Nicki B 

      10 years ago from Orange County, Ca

      I personally am an addict for the elliptical machine... it's probably one of the best (imo) aerobic exercises for the beginner or advanced, older or younger, bigger or smaller. I find that the stride is easy on most, which is great for me because i have a knee injury from childhood that acts up every now and then. Also, I'm cursed with flat feet, so it hurts to run for too long. Either way, all of your tips are great (what else is new?) and I think when I head to the gym the next time, I will concentrate more on my breathing to get more oxygen in.

      Question, though. How does water affect a person while working out? Is it a good idea to take constant sips, or down a few ounces at a time, but every 20 minutes or so? Thanks again for the great hub.

      -Nicki B.

    • stevemark122000 profile imageAUTHOR


      10 years ago from Southern California

      Thanks for the helpful comments everyone.

    • 2patricias profile image


      10 years ago from Sussex by the Sea

      Geting rid of fat has got to be at the top of the list of concern for a huge (no pun intended) number of people! The trouble is, it always takes time and effort. Thanks for an interesting, non-gimmicky hub.

    • stevemark122000 profile imageAUTHOR


      10 years ago from Southern California

      Thanks for your comment sixtyorso. Sounds like you've done a great job with your weight loss program. Congratulations! If there has been a lot of extra body fat what you are describing is inevidable. Fat cells do not go away only decrease in size.

    • sixtyorso profile image

      Clive Fagan 

      10 years ago from South Africa

      Great advice. But tell me how do you get rid of the extra skin on your belly from years of being overweight with a real beer belly or is that impossible. When I first lost the weight my kids referred to me as Sharpei after the dogs with folds of extra skin. Over the past couple of years it is not that bad any more but still noticeable to me. As I always say I have great abs, pity they are covered by skin!

      Great hub and all true.

    • desert blondie profile image

      desert blondie 

      10 years ago from Palm trees, swimming pools, lots of sand, lots of sunscreen

      Thanks again for reminding us lazy Americans that burning fat doesn't take expensive equipment or personal trainers...we just need to get up on our feet!

    • Stay at Home Dad profile image

      Stay at Home Dad 

      10 years ago from Georgia

      I always enjoy your articles. Thanks for the pertinent info!

    • stevemark122000 profile imageAUTHOR


      10 years ago from Southern California

      Thanks MsKimmi for your comment.

    • stevemark122000 profile imageAUTHOR


      10 years ago from Southern California

      That's great byee! Take it easy your first time back. You don't want to overdo it. :)

    • byee profile image


      10 years ago

      Thanks. My husband and I are going back to the gym today. I plan to do 45 minutes of steady cardio to get me started again.

    • MsKimmi profile image


      10 years ago from Sunny Florida

      Fantastic advice! I've always believed walking to be the perfect exercise.


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