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| Learn to Burn: 5 Best Ways to Burn Fat | |
by Michael Stefano
The average American gains five pounds a year, every year
over the age of thirty. Some estimate that 50 or even 60
percent of our society is overweight. Of course, the best
way to avoid obesity is to resist temptation and never let
these unwanted calories cross your lips in the first place.
But is there a moderate, practical approach that will allow
us to balance the love of food with exercise and prevent
this gradual, but seemingly "inevitable", weight gain? In
addition to restricting unnecessary calories, there is much
you can do.
Number One -Cardiovascular Exercise
Cardiovascular or aerobic exercise has been touted for years
as the best way to get your body to burn fat. Most experts
agree; a fitness program with the main goal of achieving weight
(and fat) loss must include at least three weekly cardio
workouts. This translates into 20 to 30 minutes (or up to 60
minutes when working at lesser intensities), of any physical
activity that gets your heart to beat at a rate that's 60 to
90 percent of its maximum.
The specific exercise isn't as important as its affect on your
heart rate (and breathing rate). Generally speaking,
cardiovascular or aerobic exercise involves working the major
muscles of the lower body in a continuous, rhythmic fashion.
Activities such as brisk walking, jogging, riding a bicycle,
and jumping rope all qualify as aerobic exercise and should
be incorporated into your weekly fat burning regimen.
Number Two -Strength Training
There seems to be a lot of misunderstanding regarding strength
training, even amongst people that strength train on a regular
basis. When you lift weights (or engage in any other type of
strength training) you pit your body against a challenging
(but controllable) level of resistance. If done right muscles
will adapt and grow stronger as they anticipate a progressively
more difficult workout.
This muscle growth will take the form of a sculpted and more
toned physique, and unless taken to an extreme, will usually
not materialize into big and bulky muscles. But what about that
layer of fat that floats over every inch of your otherwise
sculpted body? An increase in lean muscle, if only slight, will
result in an increased basil metabolic rate, or your body's
requirement for fuel at rest.
If you consider that almost all burning of body fat takes
place inside muscle tissue, it's logical to assume the more
muscle you have, the more fat you'll burn just to exist.
This translates into a 24 hour a day increase in demand for
fat as fuel, and if accompanied by a steady or decrease in
supply, will result in major fat loss.
Number Three -Flexibility Training and Yoga
Many would question the connection between stretching and fat
burning. Flexibility training increases the effectiveness
of the rest of your fitness program in many ways. It cuts
down on injury and recovery time, reducing next day soreness,
getting you back in the gym sooner. Stretching improves
performance, balance, and speed of motion, allowing you to
perform more work in less time.
Interspersing a few stretching exercises into an otherwise
strength training routine keeps you moving between sets,
adding to the overall caloric consumption of your workout.
Yoga, with its unique blend of stretching and strengthening
exercises, has gained unprecedented popularity. Many fitness
enthusiasts, who at one time wouldn't be caught dead in a Cat
Pose, now find themselves attending regular Yoga classes -and
looking as lean and fit as ever.
Number Four -Sleep, Rest, and Recovery
Most of us won't resist this one, but you'd be surprised at
how often lack of sleep and, or rest is the culprit behind
a failed weight loss program. More of a good thing isn't
necessarily better. When putting together a fitness and weight
loss plan, be sure to include adequate recovery periods between
workouts. Rest at least 48 hours between full body strength
training sessions, and limit cardio to no more than 3 to 6
hours a week. If over trained, your body will break down,
you'll lose precious lean muscle mass, and actually get fatter.
Do whatever it takes to ensure a good night's sleep -get a
new mattress, install heavier blinds, go to bed earlier.
During sleep the body's recovery processes go into high
gear. Depending on activity levels and individual
requirements, get 7 or 8 hours of sound, restful sleep
every night.
Number Five -Meditation and Stress Reduction
Meditation has been proven to minimize the body's reaction
to stress and alleviate many stress related health
problems. But few realize that mediation can actually
raise your body's levels of the anti-aging hormone, DHEA.
Also available as an over-the-counter supplement, DHEA is
a precursor to testosterone, which is necessary for muscle
growth and fat loss. DHEA and testosterone levels decline
with age, but tests conducted on people that meditate on a
daily basis reveal that serum DHEA levels were restored to
much more youthful levels.
In addition, stress has been found to generate dangerously
high levels of the naturally occurring hormone cortisol,
produced by the adrenal glands. Cortisol has a major role
in the regulation of blood pressure and cardiovascular
function as well as regulation of the body's use of
proteins, carbohydrates, and fats. When cortisol is
secreted, it causes a breakdown of muscle protein, leading
to release of amino acids into the bloodstream. This
process can also raise blood sugar levels.
Meditation, or any other form of stress reduction, can balance
this hormonal shift. You can use your meditative sessions to
visualize how you'd like to look, or even imagine yourself
engaged in activities you once enjoyed. This type of
visualization technique has been found not only to relieve
stress, but also increases your odds of achieving goals
you've set -a nice fringe benefit.
If your goal is to burn fat, combine an exercise program that
includes a moderate amount of cardio, strength and
flexibility training with adequate rest and recovery. Be
sure to include the more subtle, but highly effective
practices of visualization and meditation, and you'll be on
the road to unprecedented fat loss, as well as a health and
fitness program that you'll stay with for a lifetime.
About the Author
Michael Stefano: Author of The Firefighter's Workout Book,
Not Just For Firefighters! Special Offer: Lose weight and get in
the shape of your life with the FREE Train For Life Newsletter,
as well as customized workouts for both men and women.
Go To: http://www.firefightersworkout.com
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