| To lose weight and get in shape you must have | | | | first 10 minutes of exercise. This is true to |
| a good diet and exercise regularly to burn | | | | a certain extent. I say this because you will |
| fat. The first thing you must understand | | | | continue to burn sugar past the 10 minute |
| about exercise is that just because you are | | | | mark if you are not working out hard enough |
| burning calories does not mean you are | | | | for your body to want more oxygen; or you are |
| burning fat. Your main focus when you | | | | working out too hard and you can't supply |
| exercise should be losing body fat, and you | | | | your body with enough oxygen for fat burning. |
| can't lose body fat just from burning | | | | When you exercise you must move at a steady |
| calories. When we exercise, our bodies will | | | | pace (not too fast, not too slow) so your |
| start burning calories, but the calories that | | | | body will utilize your stored fat (not |
| are burned are the calories from | | | | carbohydrates or sugar) as its energy source. |
| carbohydrates in our system. In order to burn | | | | Also remember that just because you reached |
| calories from your stored fat, your body | | | | the fat burning stage does not mean you will |
| requires the presence of oxygen. | | | | stay there. Staying at the fat burning stage |
| | | | once again depends on if you are moving at a |
| There is a certain amount of oxygen that your | | | | pace that is right for your body. Make sure |
| body needs in order to start burning fat and | | | | that you are within your target heart rate |
| the only way for you to measure the amount | | | | range. |
| needed for your own body is to keep up with | | | | |
| your target heart rate during exercise. | | | | Burning Fat Calories at rest |
| Please understand that if you continue to | | | | |
| only burn calories from carbohydrates, you | | | | The only way for you to continue to burn fat |
| will lose mostly "water weight" which leads | | | | calories hours after you have finished |
| to a decrease in your metabolism. Also, think | | | | working out is through the anaerobic exercise |
| of the calories that are burned from | | | | of weight training. Weight training is the |
| carbohydrates as your energy calories. If you | | | | key to burning fat at rest. Weight training |
| lose too much energy calories then your | | | | is an anaerobic activity that will cause you |
| muscles will not receive enough energy to | | | | to burn more calories than aerobic exercise. |
| increase your metabolism which indirectly | | | | The calories that you are burning during |
| burn fat. Therefore you must increase your | | | | weight training exercises are mostly calories |
| calorie intake when you are on an exercise | | | | from carbohydrates (meaning you must eat even |
| program to replace your burned energy | | | | more calories per day for energy); but the |
| calories. | | | | calories you burn at rest are mostly calories |
| | | | from fat. The reason you are burning fat at |
| Burning Fat Calories during exercise | | | | rest is because weight training increases |
| | | | your metabolism which uses your stored fat as |
| During aerobic exercise, your body goes | | | | energy. |
| through several stages before it reaches the | | | | |
| point where you are burning fat. You will | | | | To make your body the ultimate fat burning |
| hear people say that you are only burning | | | | machine you must do aerobic (cardio) and |
| sugar (carbohydrates) not fat during the | | | | anaerobic (weight training) exercises. |