How can we burn a maximum amount of calories in a minimum amount of time?
Last week’s article answered this question for the “newbie” calorie burner and this week we’ll look at what the intermediate level fitness calorie burner can do to more rapidly enhance his fat burning capacity.
First, a comment from a reader who writes, “You should check the latest research on fat burning. You suggest that LSD is the way to go for newbies. But that’s not what the new information says.” Well, the reader is correct, but….. read on.
Why Not Skip LSD Training and Get Right to the Best Calorie Burns?
If you are new to fitness, or have not been doing cardiovascular exercises such as walking, swimming, jogging, elliptical training, biking etc., then the suggested long slow distance training with minimal emphasis on heart rate intensity is used to build a base of endurance for furthering harder intensity calorie burning zones. Think of this slow long training as a necessary “evil” for furthering fat burning ability. A long slow distance base of training aids in the formation of new life changing habits, primes the muscles, ligaments, and tendons, as well as the cardiovascular system for a lifetime of increased fat burning ability and a speedier anti aging higher metabolism by reducing the occurrence of injuries, as well as the occurrence of premature overzealous training which often leads to failure.
Fat Burning Zone Explained in Brief
In order for a muscle to function it needs energy. There are three options that a muscle has to use fuel:
1 Carbohydrates
2. Fat
3. Protein- only used by muscles under depleted circumstances. Consider carbohydrates and fats as the two main sources.
When using energy our muscles use a mix of carbohydrates and fats, this is based on a number of factors, one of them being intensity and duration of activity. Fats require more oxygen than carbohydrates to burn. As a result, as exercise intensity increases and less oxygen is available, the body shifts form a fat burning zone to using carbohydrates for energy in order to maintain the activity. This doesn’t however mean that less fat is burned. In low intensity exercise the fat being used is coming from the blood stream and this was traditionally called the fat burning zone. In order to understand the whole picture though, we must look at where the source of the fat being used is coming from.
Energy Source Paramount in Increasing Fat Burn Ability
With increased intensity and duration of an activity, the muscles need more oxygen and energy, so our hearts beat faster to get blood to the muscles quicker. In medium intensity long duration activities the blood stream gets overloaded with work, including the job of providing an energy source to the working muscles. When looking to increase our fat metabolism, it’s necessary to get to this point of overloading our bloodstream’s energy sources. By doing this, the overloaded blood stream must turn to its own body’s muscle fat – namely the primary muscle mover’s fat (triglycerides) and glycogen (sugar) stores- which provide energy to the working body. Obtaining a state of moderate intensity training, where the body is working harder and the heart rate is being taxed at a perceived exertion of 6 out of a 10 point scale is when fat burning is amplified beyond just a simple calorie burn. To translate this into a target heart rate, achieve a heart rate of approximately 80% of your maximum heart rate and continue for duration of 20 minutes and preferably 30 – 60 minutes continuously.
How to Figure Target Heart Rate at 80 Percent
-Take 220 minus your age.
-Multiply this number by .80.
-Your number is your THR for an increased and more efficient fat burning zone
-Maintain heart rate range for 20 – 60 minutes in an activity that uses the muscles of the legs such as biking, jogging, skating etc.
Next week, you’ll be surprised at how fat burning can be optimized further. It has to do with high intensity interval training and it’s what all the fitness magazines are writing about. You’ll learn how to use it correctly, as the secret lies in what is called the after-burn. It breaks all the rules applied here, but you’ll see why it’s absolutely necessary in obtaining a lean more muscular look that includes the difficult to diminish waistline. You can do it! Stayed tuned and I’ll help you out. It’s what I love to do!
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Hi Wilda, I’m not quite inderstanding to what you are referring. Do you mind explaining further. Thanks for being a reader. I appreciate it.
Hi Gerard, Thanks and yes, please mention it on your blog. I would really appreciate it. Sincere thanks, Kim
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Waar is je RSS feed?
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Hi! Is it Okay if I ask something kind of off topic? I have been trying to view this page on my new iPad nonetheless it will not show up appropriately, do you may have any options? Thanks in advance!
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Hi Chesier, glad you agree, but always welcome those that don’t.
Hi Coleman, I am not sure what theme I used. It is original as I found the picture on google.
Hi Evan, explain further if you would. Kim
Hi Deanne, maybe one of my readers would be apply to help you. Come back.
Hi Small Business. Thanks for taking the time to encourage me! Always helpful in this world of writing.
kim
Hi Samuel. The rss feed is at the top right hand corner of my homepage.
By the way, there are others having difficulty finding it. So thanks for the reminder to make it more visible!
Appreciate you adding me.
Kim
Hi Luann, you are perseptive. I did have a great time writing this post!
Glad it comes through on the page as well. It’s how I want people to feel when I write- that is entertained for the most part, but learning something valuable as well. It reminds me of a quote by Kurt Vonnegut who said, ” My job as a writer is to use your time in such a way that you feel your time has not been wasted.” I don’t want my readers to feel that they have wasted any part of their day by reading me. It’s a goal of mine, and probably why I can’t put out as much writing as I would like to. It takes a lot of time, but it is fun. Glad you have joined us!
Kim
Hi Loiseau, yes the rss feed should do the trick. I aim for 2 articles a week, but often I fall short with only one.
Thanks for joining the conversation. Hope all is well in the beautiful UK
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I am doing great Miramon! Thanks for asking. Hope you are well too. Glad you stopped by. I am trying to post 2 times a week, but sometimes fall short. Thanks for bookmarking me and hope to hear back form you.
Yes feel free to pass this along to your sister! Glad I could be of help. Thanks Severy328! Kim
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Hi Bodybuilding,
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I’m aiming to blog 1-2 times a week. The article s always take more time than expected, but I enjoy doing it. I have a full time training business and do group coaching for a Dr.’s patients here in St. Augustine. Stay well. Best to you and stop in any time!
Hi Viec lam, Wow! I am wondering what colors you are seeing on my blog. If you get a chance let me know. Maybe it is coming out, as you say, hideously for other readers. As to the actual writing, it’s the best I got and I am not sure how much more effort can be put into it. Come back anyways will you? You may like some other blogs in the near future.
Regards, Kim
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Please tell me what you are doing currently as far as exercise and eating. This will better help me make a few recommendations.
Know that you are doing well and that a progressive approach in diet and exercise is best.
Thanks Robots, glad that the article is useful. Do you exercise regularly? Kim
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I want to make my first blog, do you think that drupal cms is good ?
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*Seriously, I really enjoyed reading this message. You have convinced me to subscribe to your blog, but where can I find the RSS feed?
I found your blog on yahoo. I think it’s pretty cool.
Sharyl,
Thanks for letting me know how I was found.
Come back will you?
Kim
Roslyn,
you can find the rss feed on the upper right corner of the home page.
You are not the first to ask where it is at. I couldn’t find it myself!!
thanks for stopping.
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Thanks Alpha!
Hello there,
This is a question for the adminhere.Can I use part of the information from your post above if I give a backlink to your site?
Thanks,
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Hi Smokeless,
Glad you like it and let me know how else I may help.
You will do well I am confident.
Kim
Hi Darts, not sure how you got here either, but glad you did. Come around any time.
Hey Digital, thanks for letting me know.
Thanks again digital. By the way, your site is very imformative. Clean too. I like it. Kim
Nice work. You keep working on this blog please.
Communication, thanks!
I’lll keep working at it. It’s fun though!
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College Scholarship, thanks for the encouragement.
My best to you.
Kim
Cold sore,
appreciate it.
Come back and join us.
I’ll look forward to it!
Kim
Marcelo,
That is the best thanks – posting on facebook. Thanks so much. I am feeling like there is some definite community here and I am happy to help!
Hi Paul,
I hope you will come back and I hope that I can continue to write well for you and my other readers. By the way feel free to let me now if I do not live up to your expectations. It is only me out here and I have no editors to oversee my work. However, I do have a really good friend that checks my stuff with a very good eye occasionally. I can’t be too careful, as readers are very discrimating and rightly so. So, even a few critical comments are helpful. Feel free good or bad. it’s all good anyway.
Hi Generic Cialis, Are you doing much cardio training currently and how may I help with questions you may have?
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Syakaijincircle, appreciate it!
I will do my best. Any suggestions on topics??
Come back Poker Class, and ask a question. I want questions. Demanding aren’t I?? This is the fun stuff. Take care of yourself. Kim
Guitar, absolutely!
Hi Tatto, I had someone smarter than myself design it. Let me know if you need her name. Happy to help.
Can you write another article about this subject because this post was a bit tricky to understand?
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Discount Supplements, you are very welcome.
If you prefer, there is an rss feed. I finally was able to make it bigger and more visible.
Come back regardless though. I look forward to getting a good community going here.
Thanks Legal Steroids.
You are welcome. Come back. Feel free to contribute and ask questions. That’s what I am here for.
Kim
Edward, thanks.
Come back. Glad I could be of help.
Kim
Zahnarzt,
Yes. Go ahead. Please just provide a link and credit it to me.
Appreciate it!
Come back soon.
Kim
Resveratrol, Hi. Yes. I don’t have my articles filed, but go ahead and scroll through the topics. I have a series of three on losing weight through increasd cardiovascular.
College scholarship, would you mind fbooking it or twittering. I’m trying to get noticed more as I am realizing the power (finally!) of social networking. Thanks for the encouragement. Hope to see you back and if you have fitness nutrition type questions, just shoot me an e-mail or comment here.
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