How to burn body fat more effectively

Although increased fat burning beneficial effects on the performance of the sport, many people who exercise regularly do so because public health and fitness aesthetic reasons rather than increase fat burn by itself. So surprise that weight loss comes if you are roaming in almost any gym and ask people why they train or what prompted them to begin training, have the right to the top of the list!

Any exercise program encourages increased fat burning and therefore can help you reach and maintain your target body weight more easily, bring you all health benefits and glory associated with them sooner rather than later. Together, these facts explain why there is interest in fat burning and how to maximize during exercise.

Listen to fitness professionals say their customers don't exercise above a certain heart rate, as if it were bad for people run or bike. The target heart rate became a buzz. Even many cardio machines displaying the "fat burning zone" in painting, encouraging people to exercise in a specific set of heart rate. Have you ever wondered if your customer really must be exercised in a specific area of heart rate lose fat? And what happens if they venture out of that area?

Fuel used during exercise.

Clients using FAT and carbohydrate energy during exercise, with these fuels are energy saving to a sliding scale. During exercise in very low density such as walking, fat accounted for most of the expenditure of energy. As exercise intensity increases up to lactate threshold (exercise intensity that while transitions between exercise almost purely mathematical exercises, which include the substantial contribution of anaerobic; also higher aerobic intensity), the contribution of fat reduces while the contribution of increases in carbs. This happens in part because the body depends far more on glycogenolysis and Glycolysis to meet the growing demand for energy (ATP) and since the delivery of fatty acids for muscle exercise reduces levels of higher density. When exercise just below the threshold, lactate used clients mostly carbohydrates. Once the exercise intensity increased lactate threshold, becoming the only fuel source is carbohydrates.

If customers exercise long enough (1.5 – 2 hours), muscles become carbohydrates (glycogen) content, the concentration of glucose in the blood is low. These metabolic State represents a threat to the survival of muscle, because carbohydrates are the preferred fuel for muscles. When carbohydrates are not available, have to rely on fat as fuel for muscles.

Use more fat in low intensity exercise, people often assumed that low-intensity exercise best for burning fat, an idea that gave birth to the "fat-burning zone." However, while birsintaguisi uses only a small amount of fat when you exercise just below the threshold of lactate, calorie expenditure rate and the total number of calories you expend much greater when exercise intensity is less, so the total amount of fat is also used. What matters is that the rate of energy expenditure, rather than the percentage of expenditure of energy derived from fat.

Here are five tips for how to burn body fat more effectively with aerobics and weightlifting.

1. Do cardio first thing in the morning.

And will ensure that doing cardio first thing in the morning, on an empty stomach, low Glycemic, which will raise your body burning fat State faster and deeper.

2. Do cardio after weight training.

If you're going to lift weights and do cardio during the same exercise, always lifting first and then the heart. Research shows that the heart after weight training enhances fat burning both during and after the session.

3. do high intensity interval training.

High intensity interval training (HIIT) consists of alternating high intensity "work periods" with low to medium intensity recovery periods "." for example, you can race the 50 m, then walk 50 meters and then continue this work and recovery periods. Or pedal you fast pace on the stationary bike for 30 seconds and then pedal slow or medium for 30 seconds, then continue this work and recovery periods.

hiit very effective way lose body fat because it burns a lot of calories per minute, it is also one of the best ways to increase oxygen consumption (EPOC) bostixirsisi. EPOC, known as afterburn effect, refers to the number of extra calories your body will burn for repair, recover and return to what it was before the exercise.

4. vary your cardio workouts.

A lot of people do the same workout routine a month after month, and this often leads to the antenna adjustment. Antenna adjustment is your body adjusting to the routine of the heart, where it can cause a ceasefire fat loss.

You need to make changes to your cardio routine, such as alternating between different types of exercises (for example, one workout treadmill machine, elliptical workout) or do high intensity interval training rather than traditional aerobics.

5. do more free weight exercises.

Studies have shown that burn more calories when doing free weight exercises like squats from when performing exercises like leg extensions device. This is most likely due to more stability muscles that are used when the free weight exercises.