 | ||||
Fat Burning Zone:
Some people seem to think the harder you workout the more fat you'll burn. Sounds logical right? Well…I used to think the same thing, but I was wrong. Hard workouts will increase your cardio, but you won't really burn fat. Strenuous exercises will cause your body to use the sugar in your body for fuel as opposed to fat. The key to melting off the fat from your body is long-slow exercise. You need to work out smarter not harder.
FIGURE OUT YOUR FAT-BURNING ZONE: You don't have to kill yourself to melt the fat off your body. Here is what you need to do. Find your age. I personally target the 65% rate. If it's been a while since you worked I out I strongly suggest that you target 50% and work your way up to 65%.
Use these formulas to determine your target heart rate:
(220 minus your age) x 0.65 = 65% of your maximum heart rate
(220 minus your age) x 0.55 = 55% of your maximum heart rate
For those of you who are bad at math (such as myself) I created a chart to figure out your Fat Burning Zone. CLICK HERE to find your Heart Rate to get in your Fat Burning Zone.
HEART RATE MONITOR EQUIPMENT:
You can buy a heart rate monitor to do the work for you. Why should I buy a Heart Rate Monitor? Monitoring your heart rate while training will ensure that you focus on keeping your heart rate within the "FAT BURNING ZONE". I found that using a Heart Rate Monitor while exercising sped up my weight loss. It help stay within the "FAT BURNING ZONE" to lose the maximum amount of weight and burn the most calories.
WHAT IF I CAN'T AFFORD A HEART RATE MONITOR?
Some high tech tread mills will monitor your heart rate for you. All you do is enter all your information (age, weight, target heart rate %) and it will monitor your heart rate on a little screen.
WHAT IF MY TREADMILL DOESN'T HAVE A BUILT IN HEART RATE MONITOR?
Place you index and middle finger on the inside of your neck and see how many beats you have inside of 10 seconds. *Make sure you have a watch*. Multiply that number by 6 and you'll have your Beats Per min.
HOW LONG SHOULD I WORK OUT?
You should work out for at least 45 to 60 mins at least 5 times a week for results. You can try fast paced walking, slow jogging, biking, or get on a treadmill. Be creative!
PRE AND POST WORKOUT:
Make sure that you warm up your muscles by walking slow, very slow jogging, or by jumping rope. Make sure you stretch as well. Do not neglect your post workout either. If your jogging then slow down your jog to a paced walk for at least 2 mins.
WARNING! Consult your doctor before you start any kind of physical activity
| ||||
INTRODUCTION
NUTRITION
EXERCISE
CHARTS
RECUPERATION
ABOUT THE AUTHOR
GOT QUESTIONS?
Custom Search
