Burn Fat Quickly And Safely

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Do you work out because you want to lose weight, tone and permanently get rid of that extra weight? Are you confused about how to exercise properly and lose fat, while retaining lean muscle? You know that cardiovascular exercise is important, but how do you exercise efficiently to lose the most weight? What is a "fat burning zone"? Is it better to work out longer at lower intensity or shorter at a high intensity? Read on for helpful hints to burn fat and lose weight safely and effectively.

Cardio Rules

The body does burn more fat at lower intensity, but you burn more calories at higher intensity, which is what you should be worrying about. Aim for at least five 45-minute cardio sessions per week to burn more than you take in. Also, studies show that cardio helps us keep the arteries elastic, which is beneficial for the health of our hearts.

Run Hungry

Did you know that if you do your cardio first thing in the morning, before breakfast, your body is most likely to burn more fat. This happens because your glycogen levels are used up and your body uses fat for energy.

After-Cardio Burn

If your cardio session is at least 45 minutes and the intensity of your run elevates your heart rate, your metabolic rate will continue to burn calories anywhere from an hour and up to 12 hours after your workout session.

Speed up

Don't start your cardio slow and gradually increase the speed. Instead, warm-up for five minutes, then increase the intensity for 15 - 20 minutes, cooling down for the last 10 - 20 minutes. Keep your heart rate to 80-85% of the maximum rate during the highest intensity portion of your workout.

Welcome Interval

Interval training is the best way to burn fat and improve your aerobic fitness and stamina. Alternate brisk walking with fast jogging every two minutes for 30 minutes at a time. Gradually increase your walking and running speed.

Cardio before Weights

Even if you are short on time, try at least 5-10 minutes of cardio before your weight-lifting session. It not only warms up your muscles but can burn additional calories. Studies have shown that energy output after you stop working out was greatest when cardio was done before weight lifting.

Combine Cardio and Weights

When you follow your cardio with weight training, your body will be burning more fat during and after the workout. Many trainers report that metabolic rates remain elevated for hours or days after a combination of cardio and weight training sessions.

About the Author:
Mr. America Jason Kozma is a professional Beverly Hills Personal Trainer in Southern California. Jason and his High Performance Training Team are helping residents all over Southern California lose weight and get in the best shape of their lives. Find out more by visiting his Personal Trainer Beverly Hills website.



Article Originally Published On: http://www.articlesnatch.com


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