We are getting to investigate during this post the advantages of exercising and the way one should exercise for max fat loss. the subsequent post then will affect the psychology of exercising, in other words, the way to achieve faster our set goal in our “Easy Fat Loss program”. it’s one thing to know the overall health benefits of cardio exercising and the way it helps in fat loss, it’s another thing to beat the resistance to “self-torture”, as many folks wish to call exercising. “Just do it”, as a sport shoe company tells us, isn’t enough motivation for the bulk . the advantages of normal cardio training are pretty well-known (but often not taken seriously):
- Strengthening heart and lungs
- Reducing stress
- Reduction in risk of heart condition and various sorts of cancer
- Relief from depression and anxiety
- Improved bone density (weight bearing sport)
- Increased confidence: looking and feeling better
- More stamina and energy
- Better sleep
- Better sex life (!)
- Ah, yes – nearly forgot: fat (weight) loss!
Obviously, there’s a reason why I did put fat loss last within the list. Not because it’s the smallest amount important but rather to encourage you to read first about all the “additional” benefits you get “free of charge”, while sweating and puffing to your original goal: the straightforward fat loss. How should I exercise for max fat loss? Now that we are convinced, there are many reasons to urge up from the couch into our running/walking shows or on the bike, we’d like to understand , which way of exercising burns maximum fat, this still being our main motivation – a minimum of at the start . Without having the ability to enter here into the concepts of exercise physiology, it’s the aerobic cardio training (requiring oxygen), which is that the only thanks to burn the unwanted fat, because it is generating the specified energy from many sorts of molecules within the body: glucose, carboxylic acid , carboxylic acid , keto acids and lots of others. Since most of the people do have an enormous reserve of energy stored in their body fat (10 kg = 90,000 kcal or more), energy supply from the Aerobic Sytem can last very long. the 2 other energy resynthesizing systems, Phosphocreatine and Lactid Acid, are both anaerobic (requiring no oxygen), therefore don’t burn fat. Most of our body fat is stored as subcutaneous fat, under the skin (this makes us look fat). Only a maximum of a couple of 100 gram is found as intramuscular fat, which is that the majority of fat burned locally for energising the muscles during exercise. But it doesn’t last forever, as e.g. a 70 kg non-overweight man has only 160 g of it (equivalent to 1440 kcal). Exercising is differentiated into low, medium and high intensity training. The equivalent in pulse in percentage of the utmost HR for every training level is 60 -70%, 70 – 85% and 85 to 100%. HR max is calculated as HRmax = 205.8 – (0.685 × Age) Now, regular training will cause energy production from muscle fat oxydation between 30 and 60% of the specified fuel. you’ll got to train 45 to hour a minimum of 3 times (better 5 times) weekly at 60 to 70% intensity, where the share of fat used as fuel is maximised.
Long and slow is that the slogan for your Easy Fat Loss program cardio training. To calculate your target heart HRtarget rate, you’ll use the subsequent formula, where you want to first measure your resting pulse – best within the morning. HRtarget = (HRmax – HRrest) × % Intensity/100 HRrest. Just remember that the mentioned fat burning efficency only sets in after about 6 weeks, because the body’s fat burner needs time to settle in. the selection of exercise is yours – consistent with liking and specific situation there’s weight bearing – e.g. running, walking – and non-weight bearing cardio training – e.g. cycling, swimming. Weight bearing makes your bones stronger but can become a drag for the joints, especially if you’re overweight and/or running downhill, as they’re of high impact nature. Elliptical trainers in gyms avoid these problems and have therefore become very fashionable . Swimming as a non-weight bearing cardio training is that the perfect choice for obese people and may support alright their fat loss diet. Below a calories consumption exercise table. All exercising should be done before meals, because eating will replenish the salt and muscle glycogen lost during training, in order that your body gets back to nutritional balance quickly. If you’ve got measured your spent calories during your low intensity training together with your HR monitor and need to understand what percentage grams of carbs you would like to offset your exercise carbs loss, multiply the calories spent by 0.4 – e.g. 500 kcal x 0.4= 200 g – and make sure you are eating those 200 g of carbs, less – ideally of low GI type. No got to do an equivalent with fat, just keep the intake low – remember 1 g fat = 9 Kcal! – in order that you’ll see your body become muscular and fewer fatty in time. Otherwise you’ll lose motivation and can might not find the straightforward fat loss program very easy and helpful at all!