Archive for February, 2009
What are the Best Fat Burning Exercises?
Written by success on Wednesday, February 25, 2009 | No Comments
Categories: Uncategorized Tags: Aerobic Exercises, basal metabolic rate, Best Fat Burning Exercise, Excess Body, Impact Aerobics, Increased Metabolic Rate, Increasing Your Metabolism, Lean Muscle Mass
Gen Wright asked:
eeking answers to what are the best fat burning exercises? If you are like many people you may be confused as to which exercises burn fat more effectively. After all there are many different articles and experts that have different answers or secrets to burn fat.
Some will tell you the low to moderate aerobic exercises are the best fat burning exercises while others believe it is the high impact aerobics that burn fat best. And then there are those who will tell you strength training is best for burning fat. So with all these experts giving different advice, how can you determine what?s the best for you.
The truth is all these experts are correct. Both strength training and aerobics, at any level, will help you burn excess body fat. Aerobic exercises are the most effective at burning calories and fat while performing the exercise while strength training gives you the benefit of increasing your metabolism. With a higher basal metabolic rate, you will be burning more calories each day while doing every day activities including sleeping.
So if all these methods help shed fat, why is it important to know the best fat burning exercise? Well if you are trying to maximize your fat burn then you need to understand how each exercise will help so that you can pick the most effective workout routine.
Strength Training
Strength training exercises are those exercises that challenge your muscles through resistance. The higher the resistance the more challenge the exercise will be. Although strength training itself is not a high calorie or fat burning exercise, it does help tone and strengthen your muscles and increases your lean muscle mass. The more lean muscle mass you have the more calories you burn due to an increased metabolic rate.
Weight lifting offers the most versatility for adjusting the resistance. You can continually increase the weight and challenge to your muscles. However not everyone has access to weight lifting equipment nor do they necessarily need to perform weight lifting to increase their muscle mass.
Resistance band exercises and dumbbell exercises are a great alternative to weight lifting. With resistance bands, you can easily adjust the resistance to your muscles by shortening the band for higher resistance or loosening for lighter resistance. They are fairly inexpensive and easy to travel with so they make a great on the go exercise.
Dumbbell exercises also are fairly inexpensive and easy to store. You can buy several sizes so that you use heavier weights for higher resistance and lighter weights for less resistance. You can also do body weight exercises where you are just using your body and gravity to provide the resistance. The bottom line is that any strength training exercise that helps you build lean muscles will help you burn fat.
Aerobic Exercises
It is aerobic exercises where there is the most debate as to which exercise is best to burn fat; low to moderate intense level or high intense level aerobics. With the low to moderate intense aerobic workouts your body uses approximately 60% of fat for fuel. However, the low to moderate level aerobics also burn fewer calories overall as compared to high impact aerobics.
The high impact aerobics will give you a higher calorie burn overall but only use about 35% of fat for fuel. Hence the reason for the debate and confusion as to which is the best fat burning exercise routine.
To best understand the difference between the two types of aerobics, let?s use an example. For instance, if a man weighing 175 pounds took a brisk walk at 4 mph for 30 minutes, a low to moderate level aerobic exercise, he would have burned approximately 158 calories. If 60% was fat, he would have burned about 95 fat calories.
Now if this same man jogged or ran for 30 minutes at 6 mph, a high impact aerobic exercise, he would have burned about 420 calories with 147 of these calories coming from fat; or 35% of total calories burned. So you can see he had the highest total calories and fat calories with the high impact aerobic workout.
Unfortunately not everyone is at a level in their exercise routines to be able to keep up this fast pace for this amount of time. So let?s assume that this man ran for only 20 minutes instead of the full 30 minutes. In this case he would only burn 280 calories total and 98 fat calories. Even with the shorter duration of the high impact aerobics he was able to burn more calories as well as a few more fat calories.
Again this is a high impact level and if you are not in a position to run at this pace for even a few minutes, then your best fat burning exercise will be a low to moderate level aerobics. To increase both the total calories burned and the fat calories try increasing the duration of your low to moderate aerobic workout.
As you begin to adjust to your aerobic workouts, try increasing the speed as well. Mix up your aerobic exercises by doing low to moderate level with spurts of high impact aerobics. This high impact interval training exercise will give you the benefit of both low to moderate to high impact aerobics calories and fat burn. So make the most out of your fat burning exercises.
Lose Fat
eeking answers to what are the best fat burning exercises? If you are like many people you may be confused as to which exercises burn fat more effectively. After all there are many different articles and experts that have different answers or secrets to burn fat.
Some will tell you the low to moderate aerobic exercises are the best fat burning exercises while others believe it is the high impact aerobics that burn fat best. And then there are those who will tell you strength training is best for burning fat. So with all these experts giving different advice, how can you determine what?s the best for you.
The truth is all these experts are correct. Both strength training and aerobics, at any level, will help you burn excess body fat. Aerobic exercises are the most effective at burning calories and fat while performing the exercise while strength training gives you the benefit of increasing your metabolism. With a higher basal metabolic rate, you will be burning more calories each day while doing every day activities including sleeping.
So if all these methods help shed fat, why is it important to know the best fat burning exercise? Well if you are trying to maximize your fat burn then you need to understand how each exercise will help so that you can pick the most effective workout routine.
Strength Training
Strength training exercises are those exercises that challenge your muscles through resistance. The higher the resistance the more challenge the exercise will be. Although strength training itself is not a high calorie or fat burning exercise, it does help tone and strengthen your muscles and increases your lean muscle mass. The more lean muscle mass you have the more calories you burn due to an increased metabolic rate.
Weight lifting offers the most versatility for adjusting the resistance. You can continually increase the weight and challenge to your muscles. However not everyone has access to weight lifting equipment nor do they necessarily need to perform weight lifting to increase their muscle mass.
Resistance band exercises and dumbbell exercises are a great alternative to weight lifting. With resistance bands, you can easily adjust the resistance to your muscles by shortening the band for higher resistance or loosening for lighter resistance. They are fairly inexpensive and easy to travel with so they make a great on the go exercise.
Dumbbell exercises also are fairly inexpensive and easy to store. You can buy several sizes so that you use heavier weights for higher resistance and lighter weights for less resistance. You can also do body weight exercises where you are just using your body and gravity to provide the resistance. The bottom line is that any strength training exercise that helps you build lean muscles will help you burn fat.
Aerobic Exercises
It is aerobic exercises where there is the most debate as to which exercise is best to burn fat; low to moderate intense level or high intense level aerobics. With the low to moderate intense aerobic workouts your body uses approximately 60% of fat for fuel. However, the low to moderate level aerobics also burn fewer calories overall as compared to high impact aerobics.
The high impact aerobics will give you a higher calorie burn overall but only use about 35% of fat for fuel. Hence the reason for the debate and confusion as to which is the best fat burning exercise routine.
To best understand the difference between the two types of aerobics, let?s use an example. For instance, if a man weighing 175 pounds took a brisk walk at 4 mph for 30 minutes, a low to moderate level aerobic exercise, he would have burned approximately 158 calories. If 60% was fat, he would have burned about 95 fat calories.
Now if this same man jogged or ran for 30 minutes at 6 mph, a high impact aerobic exercise, he would have burned about 420 calories with 147 of these calories coming from fat; or 35% of total calories burned. So you can see he had the highest total calories and fat calories with the high impact aerobic workout.
Unfortunately not everyone is at a level in their exercise routines to be able to keep up this fast pace for this amount of time. So let?s assume that this man ran for only 20 minutes instead of the full 30 minutes. In this case he would only burn 280 calories total and 98 fat calories. Even with the shorter duration of the high impact aerobics he was able to burn more calories as well as a few more fat calories.
Again this is a high impact level and if you are not in a position to run at this pace for even a few minutes, then your best fat burning exercise will be a low to moderate level aerobics. To increase both the total calories burned and the fat calories try increasing the duration of your low to moderate aerobic workout.
As you begin to adjust to your aerobic workouts, try increasing the speed as well. Mix up your aerobic exercises by doing low to moderate level with spurts of high impact aerobics. This high impact interval training exercise will give you the benefit of both low to moderate to high impact aerobics calories and fat burn. So make the most out of your fat burning exercises.
Lose Fat
Burning Calories Is Essential to Weight Loss
Written by success on Wednesday, February 25, 2009 | No Comments
Categories: Uncategorized Tags: Burning Calories, Calori, diet pills, Excess Calories, Food Energy, Glaring Differences, Weight Loss Program, Weight Loss Programs
Dallas Dougan asked:
If you are having difficulty losing the excess poundage, then take comfort in the fact that you are not alone. Millions of men and women the world over are also struggling to lose the unwanted fat. There are many factors that contribute to weight problems and they vary among individuals. Having said that, it should not be surprising that some diet plans work and others fail. Weight problem is not just a result of poor eating habits; it can be caused by many other factors that people are not aware of.
It’s not uncommon to see people jumping from one diet program to another. This is highly understandable considering that each weight loss program is designed to address certain problems. If you are not able to determine the root cause of your weight problem, chances are you are stuck in a program that does little to help you lose weight.
The weight loss programs that you see online may seem to have glaring differences, but believe it or not, they have something in common too. Most, if not all of them, acknowledges the role of calories in controlling one’s weight. That’s why you will see programs that will require you to control your calorie intake. Other programs will also encourage you to use diet pills that will let your body burn more calories. As they say, the unburned calories of today are the fat of the future. This means that calories play an important role in weight loss. To have a clear understanding of how calories work means that you can begin to understand how your body can lose the unwanted fat.
Calorie is a unit of measurement for food energy. Calories are essential in making the body perform functions and physical activities. If constantly eat food that has high calorie content, it is important that you burn them off by exercising. It’s important to remember that if you take more calories that what your body needs, then the excess calories in the body will eventually become fat. If little to nothing is done to burn off the extra calories, you can be piling up on the unwanted fat, hence you are gaining more weight. If you want to begin your weight loss regimen, you need to strike a balance between your calorie intake and the level of physical activity.
But before you start to keep track of your calorie intake, it’s important to know that an accumulated 3,500 extra calories that is stored in your body translate into one pound of fat. This is over and above the required daily calorie intake. The U.S. Food and Drug Administration recommends that 30 percent of calorie intake come from fat. If you burn the calories you consume, you’re most likely to maintain your weight. On the other hand, if you take in more calories than you burn, you are inviting the extra weight to your body. Your weight loss starts when you burn more calories than you take in. To burn the calories, you must exercise and lead an active lifestyle.
Burn Fat
If you are having difficulty losing the excess poundage, then take comfort in the fact that you are not alone. Millions of men and women the world over are also struggling to lose the unwanted fat. There are many factors that contribute to weight problems and they vary among individuals. Having said that, it should not be surprising that some diet plans work and others fail. Weight problem is not just a result of poor eating habits; it can be caused by many other factors that people are not aware of.
It’s not uncommon to see people jumping from one diet program to another. This is highly understandable considering that each weight loss program is designed to address certain problems. If you are not able to determine the root cause of your weight problem, chances are you are stuck in a program that does little to help you lose weight.
The weight loss programs that you see online may seem to have glaring differences, but believe it or not, they have something in common too. Most, if not all of them, acknowledges the role of calories in controlling one’s weight. That’s why you will see programs that will require you to control your calorie intake. Other programs will also encourage you to use diet pills that will let your body burn more calories. As they say, the unburned calories of today are the fat of the future. This means that calories play an important role in weight loss. To have a clear understanding of how calories work means that you can begin to understand how your body can lose the unwanted fat.
Calorie is a unit of measurement for food energy. Calories are essential in making the body perform functions and physical activities. If constantly eat food that has high calorie content, it is important that you burn them off by exercising. It’s important to remember that if you take more calories that what your body needs, then the excess calories in the body will eventually become fat. If little to nothing is done to burn off the extra calories, you can be piling up on the unwanted fat, hence you are gaining more weight. If you want to begin your weight loss regimen, you need to strike a balance between your calorie intake and the level of physical activity.
But before you start to keep track of your calorie intake, it’s important to know that an accumulated 3,500 extra calories that is stored in your body translate into one pound of fat. This is over and above the required daily calorie intake. The U.S. Food and Drug Administration recommends that 30 percent of calorie intake come from fat. If you burn the calories you consume, you’re most likely to maintain your weight. On the other hand, if you take in more calories than you burn, you are inviting the extra weight to your body. Your weight loss starts when you burn more calories than you take in. To burn the calories, you must exercise and lead an active lifestyle.
Burn Fat
Weight Loss Strategies – Burn More Calories
Written by success on Tuesday, February 24, 2009 | No Comments
Categories: Uncategorized Tags: Digestion, Everyday Activities, Genetics, Muscles, Strength Training, Thermic Effect Of Food, Twenty Four Hours, Weight Calories
Kalvin C. Chinyere, M.D. asked:
In order to lose weight, you must eat fewer calories than you burn or burn more calories than you eat. You could simply do this by eating fewer calories. However, in order to accelerate or maintain your weight loss, you should also burn more calories.
Your body burns calories with three mechanisms:
* Moving your body,
* Digesting your food, and
* Staying alive
To burn more calories and lose weight, you should increase the calories burned in all three mechanisms.
Resting Metabolism
Your resting metabolism burns calories just keeping you alive. Your body must perform many processes to keep you functioning, including pumping blood, breathing air and producing waste.
Most of the calories you burn are burned performing your essential body processes. These calories are burned while you are sleeping, sitting, talking, or exercising. Your resting metabolism is working twenty-four hours a day. Your resting metabolism is determined primarily by your genetics and your muscle mass.
Digestion
After you eat or drink, your body has to digest and process the food. The calories you burn digesting and processing your food is called the thermic effect of food. Thermic simply means related to or associated with heat. The thermic effect of food is determined primarily by the amount and type of food you are eating.
Moving
At least eighty percent of the calories you burn daily are burned secondary to your resting metabolism and the thermic effect of food. The rest of your calories are burned moving your muscles and limbs.
Any time you move a muscle, you burn calories. The more often you move your muscles, the more calories you will burn. You can also burn more calories by using more muscles or using larger muscles.
The calories you burn moving have the greatest potential for increase, so you should focus your efforts there. You do this with by increasing your everyday activities and by exercising.
Exercise can be broken down into strength training exercises, core training exercises, and aerobic exercises. You should adopt an activity plan that incorporates all three.
You must create a calorie deficit to lose weight. A calorie deficit is created by eating fewer calories than you burn. To do this you should decrease the calories you eat and increasing the calories you burn. Your body has three different mechanisms for burning calories: staying alive, digesting food, and moving. A successful weight loss activity plan must address all three.
Lose Weight
In order to lose weight, you must eat fewer calories than you burn or burn more calories than you eat. You could simply do this by eating fewer calories. However, in order to accelerate or maintain your weight loss, you should also burn more calories.
Your body burns calories with three mechanisms:
* Moving your body,
* Digesting your food, and
* Staying alive
To burn more calories and lose weight, you should increase the calories burned in all three mechanisms.
Resting Metabolism
Your resting metabolism burns calories just keeping you alive. Your body must perform many processes to keep you functioning, including pumping blood, breathing air and producing waste.
Most of the calories you burn are burned performing your essential body processes. These calories are burned while you are sleeping, sitting, talking, or exercising. Your resting metabolism is working twenty-four hours a day. Your resting metabolism is determined primarily by your genetics and your muscle mass.
Digestion
After you eat or drink, your body has to digest and process the food. The calories you burn digesting and processing your food is called the thermic effect of food. Thermic simply means related to or associated with heat. The thermic effect of food is determined primarily by the amount and type of food you are eating.
Moving
At least eighty percent of the calories you burn daily are burned secondary to your resting metabolism and the thermic effect of food. The rest of your calories are burned moving your muscles and limbs.
Any time you move a muscle, you burn calories. The more often you move your muscles, the more calories you will burn. You can also burn more calories by using more muscles or using larger muscles.
The calories you burn moving have the greatest potential for increase, so you should focus your efforts there. You do this with by increasing your everyday activities and by exercising.
Exercise can be broken down into strength training exercises, core training exercises, and aerobic exercises. You should adopt an activity plan that incorporates all three.
You must create a calorie deficit to lose weight. A calorie deficit is created by eating fewer calories than you burn. To do this you should decrease the calories you eat and increasing the calories you burn. Your body has three different mechanisms for burning calories: staying alive, digesting food, and moving. A successful weight loss activity plan must address all three.
Lose Weight