Fat Loss Tips.

k²:

The thing with exercising and fat loss is not so much the calories you burn during the exercise, but what it does to your metabolic rate. Intense exercise raises your metabolic rate well above normal for hours after your exercise has finished. And as your body tries to adapt to the change in the demands put on it, the more intense exercise you do, the higher your “normal” metabolic rate will be – that’s when you start to see real results.
Increasing metabolic rate does not only encourages your body to burn up dietary calories, but it also changes how your body deals with its chemistry. With more demand on energy put on it, the body tries to adjust by using up fat reserves when dietary calories aren’t enough. This is the opposite of what happens when you just starve yourself, where the body goes into starvation/conservation mode and its metabolism actually slows down in an effort to conserve energy. That is why crash dieters always feel lethargic and their weight tends to yo-yo back above what they had started with.
Put simply, an active person needs more calories just doing nothing (practically just staying alive) than a sedentary person does because of his higher metabolic rate. The energy that he burns doing the exercises that he does is just circumstancial. You heard the adverts claiming that you can burn calories even when you sleep – well everyone does, and how much depends on your resting metabolic rate.
So the aim of any aerobic exercise you do should never purely be for the number of calories you burn, but more for the results on your resting metabolic rate.
Note that I mentioned “intense” exercise earlier – I mean to suggest that whilst any form of exercise is good, fat loss and increase in fitness can most effectively be gained by intense exercise that sufficiently raises the heartrate. Think of it this way – your body continually tries to adapt to be able to cope with what you throw at it. If you throw mundane, easy stuff, then there’s not much adaption that it has to go through and so there’s hardly any increase in your fitness than if you were to push yourself that bit harder to force your body to adapt to more stress. The trick is in finding the balance between pushing yourself hard enough and pushing yourself too hard.
The advantage in interval training is that you are able to push yourself hard in short bursts, and then “rest” by continuing that exercise at a slower rate for a few minutes. Say if you’re on the treadmill. After a warm up, start running at a speed where you’d still be able to talk reasonably well for 4 minutes, then sprint for 1, follow that with the slower speed for 4 minutes, and so on.
Because you’re pushing yourself hard for those short bursts, and still are continuing that exercise, albeit at a slower pace for periods in between, the result is that your heart rate will rise and stay relatively high throughout the routine. This will really help fat loss.
See the links below. Good luck and have fun!
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Dr Wot:
Eh? You cannot store excess energy as fat? Explain the connection between overeating and obesity then.
Fat will only be mobilised when it is needed for activities that are fueled by fat and not by activities fueled by sugar? Are you suggesting that the human body takes fat and/or sugar directly to burn as energy depending on the activity? Muscles derive their energy from ATP (adenosine triphosphate) which can be synthesized by the body from either sugar or fat. So exercise is never fueled by sugar of fat – it’s the body’s synthesis of ATP from sugar and fat that produces the energy for exercise.
From what you’re saying (that a longer, gentle exercise that does not require much more effort in breathing is more effective at metabolising body fat than strenuous exercise), to walk 5 miles every other day is more effective in metabolising body fat than to run 5 miles every other day. From what I can see from people I know, the evidence suggests the contrary.

joyceele:

Okay…I only started five Mondays ago and All I do is walk one hour every morning. I wear a calorie counter monitor to loose weight by the numbers. I have already lost two pant size and 27 pounds. I am a woman and have three kids and this is the method I use when I gain weight.. I am now at a size two and everyone is always amazed that I have had three kids. This is what I do below when I throw on a few extra pounds. It always works..No diet pills, no energy drinks..just me walking and getting the water I need. Of course I watch what I eat and the Lean Cuisine meals are great for that since the calories per box are 180 to 380 per box. Just make sure you eat healthy every three to four hours so your body will perform at its max.
Here it is:
Helpful Tips for weight loss:
1)A good way to loose weight is to use a calorie counter watch
Keep to a 1,200 food intake
Add 1,200 plus 3,500 (equals one pound of fat) …and that is the total amount of calories you need to burn each day. Its actually really easy once you start watching the numbers and it doesn’t seem like work or exercise. Its just a matter of changing the way you think about loosing weight.
I use this method when i gain some pounds. The first time I did this I went from 168 to 127
2) Most people do not get enough water in their system. Water is your body’s principal chemical component, comprising, on average, 60 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. To determine if you are getting enough water use this simple formula.. Take your weight, for example 150 pounds and divide by 2. Take your answer which is 75 lbs and change it to ounces, in this case 75 ounces. That is how many ounces of water you need a day. Your body performs mostly on water. If you make sure you get enough water everyday your body will perform at top notch and your body will no longer have the cravings of junk food. You will have a better performing body system to help you work out and feel better thru out your day.

survey reviews :

Fat is not stored in a ‘burnable’ form. The idea that bodyfat is burned as fuel if insufficient energy is available from food, IS A MYTH.
(unfortunately it is a myth that can be used to sell exercise equipment and ‘slimming’ programmes)
The idea that fat and sugar are interchangeable as fuels, is also A MYTH. Very little conversion of one fuel to the other takes place, mostly in the liver, and only in unusual circumstances. You CANNOT ‘store excess energy as fat’ and you cannot use activity powered by sugar, to stimulate the release of stored fat. Fat will be released from storage ONLY if it is needed for work that is fuelled by fat.
Calorie-burning is NOT equivalent to fat-burning. Fat-burning does not fatigue you, does not make you hungry, and happens slowly.
Slow exercise (ideally constant, rather than time-limited) is the ONLY way to burn a significant amount of fat. You should aim for session lengths in excess of an hour, at a level of intensity that does not noticeably affect your breathing (unless it is your breathing muscles that you are exercising).
(A 30-40 minute session is normally done at an ‘aerobic’ intensity. This burns more sugar than fat, and causes fatigue. To burn fat, the ‘rule’ is: avoid fatigue; keep going.)
Fat is burned by muscle fibres that can ONLY operate gently, but do not fatigue. Higher intensities of exercise DO make you more hungry, they DO need ‘recovery’ time, and they DO block fat process ‘pathways’.
Raised ‘metabolism’ will only burn more fat IF you are metabolising fat. Exercise recovery does NOT metabolise fat.
Try http://www.acsm.org