Fast Weight Loss Diet

What intensity of exercise is best for burning fat? Have you been spending countless hours on the cardio machine and not seeing any results? Your present lack of results could be due to the intensity of your work outs.

It is often assumed that the intensity of exercise must be kept very low to burn fat as a fuel. It is true that at low exercise intensities a high percentage of the total energy expenditure during exercise is derived from fat [1]. It follows that as the exercise intensity increases, the percentage of fat used as fuel decreases [1]. However, a key point to think about is that the total rate of fat oxidation during exercise is typically greatest at higher exercise intensities that are below the lactate threshold. V02 max or maximal oxygen uptake is the maximum amount of oxygen the body is able to consume. During exercise at 20% of V02 max, it is estimated that about 60% of the total energy expended would come from fat. By comparison, during exercise at 50% of V02 max, about 40% of the total energy expended would be obtained from fat. Nonetheless, because the total rate of energy expenditure is 2.5 times greater at 50% V02 max compared to 20% V02 max, the absolute amount of fat metabolized is 33% higher during exercise at 50% V02 max [1].
What’s the best cardio program for optimal fat loss? The best cardio program to optimize fat loss is cardiovascular interval training. Set the first interval level at 3 to 4 mph for 60 seconds, which is a fast walk. The second interval level should be set at 5 to 6.5 for 60 seconds, which is a light to medium paced jog. Obviously, depending on your fitness level these numbers should be adjusted. Also, as your fitness level increases you should be increasing the speed to stay in the optimal fat burning range, which is 20% to 50%, V02 max. Depending on your fitness training program you can either add 15-20 minutes of cardio interval training on at the end of your work out or do cardio on a separate day for 30-40 minutes.

1) Reference: Powers, S.C. Howley, E.T.(2007) Exercise Physiology, Theory and Application To Fitness and Performance 6th EDN.

By: Jordan Robertson

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Exercise…how many times have I heard that word from the day I wanted to shed those extra calories? It is possible you may be sick and tired of the word itself because that’s how I felt till I actually tried it out. Exercising is a wonderful way to shed calories, I can testify to it…but what exercise and where to begin. From experience I can say that aerobics and strength training are suitable options for success on your endeavor for weight loss.

Aerobic exercise increases your heart rate and breathing for a sustained period of time and overloads the heart and lungs causing them to work hard for a longer period resulting in quick shedding of calories. Cycling, walking, swimming, aerobic dance are all aerobic exercises that would help your heart and lung to become stronger, is a proven stress reducer and fights depression. Strength training goes hand in hand with aerobic and is a proven way to reduce calories. The strength training exercise helps everyone and you may need to lift weights or do weight resistance exercises at least twice a week. This type of exercise helps in firming and toning of muscles, builds bone mass, increases metabolism, burns calories and gives a smarter slimmer look.

You will surely have to maintain a fast weight loss diet, but don’t you think aerobics and strength training hand in hand will help you in your weight loss plan and make you look smarter and more beautiful? Do try this option and let us know how successful you were.

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You do not over-eat nor do you take extra portions during meals but you are still putting on weight. If you fall into this category, then you are most probably missing out on an important thing - exercise.

You needn’t go on a crash diet or adopt any kind of fast weight loss diet program. You just need to have the right amount of exercise for weight loss. Each time you exercise you burn fat and calories.

Most people with well toned and slim bodies say that they have maintained their bodies not by going on a crash diet but with the right amount of exercise. Physical activity is much more effective and healthier than going on a crash diet. Get involved in racket sports, team sports, walking, running, aerobics classes, jumping rope and cycling. These kinds of exercises result in effective weight loss. These activities are a lot of fun and getting involved in them also helps you to socialize. You could stop using the lift and switch over to using the stairs. Exercise during commercial breaks when you are watching TV programs. Another great way to exercise is to buy an exercise bicycle and use it while watching your favorite TV program. It has been proved that exercise in any form burns up calories and helps you not only to lose weight but also maintain a healthy heart and body.

Do you think that doing exercise is better than going on a diet? We are very much interested to know your opinions on exercising once you try out the above suggestions.

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You are desperately searching for a good reliable weight loss technique. In addition to a balanced healthy fast weight loss diet, strength training is definitely a very good exercise option and it really works wonders. Strength training is generally believed to be effective only for body builders but that is not true. Anyone can adopt this method of exercising and it has got great benefits. It not only ensures that you lose all those extra calories but also that it reduces risk of premature death, risk of heart disease, reduces cholesterol, sugar and also high blood pressure.

Strength training enables to reduce body fat by lifting weights and simple exercise and also boosts self esteem and personal health drastically. But be watchful while opting for strength training. If you experience uneasiness or chest pain, hypertension or inflamed arthritis then stop it immediately. Pregnant women, those with heart problems, high cholesterol should not try this technique but it really works well with normal healthy persons.

Strength training is truly a great exercise for quick weight loss and if you do it gradually you will not have a problem. You just need to know the risk factors in case you have any complaints but otherwise along with a healthy diet this will do wonders to your physique. Have you not begun to feel that strength training is a wonderful option? Try it out and you will see miracles happening and do let us know.

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