Thousands of sit-ups, squats and push-ups, dozens of kilometers that you have walked or run, may not actually burn fat from some “risky” parts of your body. Why? The essence of weight loss is to stimulate the breakdown of fat cells and convert the fat into energy. The best way to reach this goal is to train with a lower intensity – in the so-called “fat burning zone” or “weight loss zone”.
First, watch the amount of protein, carbohydrates and fat you are taking in with your food. If we provide our organs and muscles with high-quality food, we will speed up our metabolism and enhance the fat burning process. We command our body how to function by our diet, and we shape our body by exercising.
Lipolysis, or the break down of fat can be achieved after a 10-20 minutes of medium-intensity workout. This type of activity enables our body to be active for a longer period of time, from 30 minutes up to 4 hours. The more time spent in that zone, the better the results! In order to calculate your fat burning zone use the maximum pulse formula:
Women: 225 – age = maximum pulse (take 50-80% of that is your fat burning zone)
Men: 220 – age = maximum pulse (take 50-80% of that is your fat burning zone)
In the beginning of the training you should aim for 50% of your maximum pulse. According to your fitness level you can extent the time and increase the intensity until you reach 80% of your maximum pulse. The easiest way to reach this zone is by walking/running, cycling, roller skating, etc.
Note that the break down of fat continues for 30-60 minutes after your workout. So don’t eat immediately after exercising.
The recommended weight loss is 0,5-1 kg per week. To lose one 1kg of body fat you need to burn over 7000 calories. For example: A man who weighs 100kg spends 100 calories by walking 1km. This man has to walk 10 km/day to lose 1kg per week. Persistence and proper diet is the power combination for you to achieve best and long-lasting results.
Eat well and exercise in a 50-80% maximum pulse zone. When in doubt, seek advice from a nutritionist and exercise under a watchful eye of a personal trainer. The solution is – take less and spend more calories. And enjoy finding your zone!
Be Healthy, Be Strong!