On Exercise: Burning Fat
We at Premier Fit Club highly recommend that you do some form of exercise or physical activity daily. It’s a good habit that will delay the effects of aging, reduce stress, and burn calories. Most exercises fall into two categories: Cardiovascular (cardio) and Resistance Training (weights). You should include both in your weekly exercise program, as each contributes to your overall success in different ways.
If done properly, cardio is a great way to burn stored body fat. To burn stored body fat you will need to do the following. Using the same muscle group, maintain an elevated heart rate at about 70-75% of your maximum for at least 30-60 minutes. (You can find your maximum heart rate by taking the number 220 and subtracting your age. e.g., 40 years old = 180 BPM)
All exercise burns calories, but the statement above will help you burn stored body fat. Your legs are the best muscle group to engage because they are the largest muscles in your body; therefore, exercising these muscles makes it easy to keep your heart rate elevated for a long duration. Some good exercises are: running, walking at a fast pace, using treadmills, stationary bikes, and elliptical trainers.
It is very important to realize that your body is primarily burning sugar glycogen that is stored in the muscles and liver during the first 12-15 minutes of your cardio exercise. Only after this initial period does your body begin to burn fat if you maintain a heart rate elevated to about 70-75% of your maximum.
To maximize the fat burning process, focus on the amount of time after the initial 15 minutes and do not drink or eat anything that contains simple sugars prior to or during your cardiovascular workout. Eating a balance of carbohydrates, protein, and fat every three hours is a great way to help stabilize your blood sugar levels. Make sure to time it properly so that you exercise at least one hour after eating a meal.
A carbohydrate drink will have a greater impact on your blood sugar levels than combining a balance of all three macronutrients. Remember, insulin delays the fat burning process and encourages fat storage. This is why you should do everything you can to help stabilize your blood sugar levels. Do your best to eat some carbohydrates, protein, and fat every three hours. By fueling your body in this manner you will also stay satisfied between meals.
Weight training is a great way to strengthen muscles, tone your body, and boost your metabolic rate. Unless you spend the whole day exercising, your basal (resting) metabolic rate will always require more calories than your daily activity. Increasing your metabolic rate is the best way to burn more calories and should be a goal for everyone.
Contact me to come up with a personalized fat burning regimen just for you.
