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The Fat Burning Zone By Michael C. Carrera, MSc. 
and Natasha Vani, MSc., ATCP 

The next time you go to your fitness club, jump on a cardio machine and take a look at the pre-programmed options. Most often you will find a program called the Fat Burner or something similar. These programs are designed for you to exercise at roughly 50 to 60% of your maximum heart rate. Exercise within this intensity range is directly related to the use of fat for energy.

As the intensity of an exercise increases, your fuel source shifts from burning primarily fat to burning primarily carbohydrates. Fat and carbohydrates are essentially your largest energy suppliers. The concept behind these programs is sound—following them will make you burn fat. However, if you want to lose weight, is exercising at a low intensity (thus burning primarily fat) really the most effective method?

Weight loss is an extremely simple concept that is often made difficult. Every day you consume food, which gives you energy, and every day you expend some of this energy for basic body function, to digest food and for activity. Overall, the energy that you take in should be balanced with the energy you expend. This would result in a stable body weight. To lose weight you simply need to shift this equation so that you expend more energy then you consume. Whether the energy comes from fat or carbohydrate stores is not an issue. What is important is the amount of energy, or calories, you expend.

Let’s take a simple example: Two people with similar characteristics exercise for 30 minutes. Person A works at a low intensity of 50% of their heart rate max (an intensity within the Fat Burning Zone). Person B works at an intensity of 75% of their heart rate max. Person A is therefore burning primarily fat while Person B is primarily burning carbohydrate. Who burns more calories?

  Although Person A is using a greater percentage of fat to perform the 30 minute bout of exercise, Person B is actually expending more calories. Since losing weight is only achieved by burning more calories than you consume, Person B is at a significant advantage in achieving their goal.

Another disadvantage to working at a lower intensity is that while you will achieve many health benefits, you will not necessarily achieve fitness benefits. Health benefits are those such as body weight control, lowered blood pressure and improved cholesterol. Fitness benefits are those such as improved endurance, strength and athletic performance.

A low intensity program, such as one in the Fat Burning Zone, would be recommended for those who cannot tolerate high intensity exercise. Therefore, those beginning a program, overweight people or individuals restricted due to medical problems will benefit from a low intensity program. But, if you are able to work at a higher intensity than that prescribed in a fat-burning program, do so, because you will burn more calories. Remember, at the end of the day, the only way to lose weight is to burn more calories than you consume.

Please also note, that while exercise alone will promote weight loss, the most effective weight loss method is through a combination of diet, exercise and behavioral changes.

Watch these these videos to see and hear for yourself. Then book your appointment  to visit our womens Fitness area.

Fast Fat Loss Plan

There is a reason few people reach their goals and make their dreams come true.

Know what that reason is?

It's because they actually HAVE goals written down. The vast majority of people on this planet do not.

And not only do people that achieve goals actually set goals, they also create a a plan to make sure they make things happen.

So where does that leave you?

Do you keep telling yourself you are going to "lose some weight?" Or do you have specific goals and a plan to reach them?

Do you have a plan for what you're going to eat each day so you're not tempted to fill up on fast food? Do you have a deadline for when you're going to reach your goal?

Here's another one: you KNOW you need to be eating breakfast every day. Do you have nutritious food in the house you PLAN on eating each morning?

If not have you looked into taking advantage of a delicious meal replacement shake like Prograde Lean? (Find Them Here)

This is YOUR life. Whether you want your body to look better naked, you want to improve your health, you want to have more energy, or whatever your goal is, you MUST have written goals and a plan to achieve them.

Yours in health,

Rita

PS - Fail to plan, plan to fail. Life is easy when you plan for it to be.