To lose weight and get in shape you must have a good diet and exercise regularly to burn fat.
The first thing you must understand about exercise is that just because you are burning calories does not mean you are burning fat.
Your main focus when you exercise should be losing body fat, and you can’t lose body fat just from burning calories.
When we exercise, our bodies will start burning calories, but the calories that are burned are the calories from carbohydrates in our system.
In order to burn calories from your stored fat, your body requires the presence of oxygen.
There is a certain amount of oxygen that your body needs in order to start burning fat and the only way for you to measure the amount needed for your own body is to keep up with your target heart rate during exercise.
Please understand that if you continue to only burn calories from carbohydrates, you will lose mostly “water weight” which leads to a decrease in your metabolism.
Also, think of the calories that are burned from carbohydrates as your energy calories.
If you lose too much energy calories then your muscles will not receive enough energy to increase your metabolism which indirectly burn fat.
Therefore you must increase your calorie intake when you are on an exercise program to replace your burned energy calories.
Burning Fat Calories during exercise
During aerobic exercise, your body goes through several stages before it reaches the point where you are burning fat.
You will hear people say that you are only burning sugar (carbohydrates) not fat during the first 10 minutes of exercise.
This is true to a certain extent. I say this because you will continue to burn sugar past the 10-minute mark if you are not working out hard enough for your body to want more oxygen.
Or you are working out too hard and you can’t supply your body with enough oxygen for fat burning.
When you exercise you must move at a steady pace (not too fast, not too slow) so your body will utilize your stored fat (not carbohydrates or sugar) as its energy source.
Also remember that just because you reached the fat burning stage does not mean you will stay there.
Staying at the fat burning stage once again depends on if you are moving at a pace that is right for your body.
Make sure that you are within your target heart rate range.
Burning Fat Calories at rest
The only way for you to continue to burn fat calories hours after you have finished working out is through the anaerobic exercise of weight training.
Weight training is the key to burning fat at rest. Weight training is an anaerobic activity that will cause you to burn more calories than aerobic exercise.
The calories that you are burning during weight training exercises are mostly calories from carbohydrates (meaning you must eat even more calories per day for energy); but the calories you burn at rest are mostly calories from fat.
The reason you are burning fat at rest is that weight training increases your metabolism which uses your stored fat as energy.
Some permanent solutions for weight loss
To make your body the ultimate fat burning machine you must do aerobic (cardio) and anaerobic (weight training) exercises.
There are many people who attempting to lose weight, some will succeed and others will fail, however the biggest battle for people who are able to reduce their weight, is often to keep to their ideal weight.
Many people will find that they have soon returned to the weight that they were before they went on their diet or even that they are actually fatter.
This can of course be very depressive and can result in them losing a lot of their self-esteem.
What is needed is for a permanent solution to their weight problems.
There are some obvious routes to take in the battle to lose weight.
They would include increasing the amount in which we exercise and reducing the amount we eat.
It is this eating issue that can be the hardest to control and to reduce as our temptations often get the better of us.
In my opinion what we need to do is to make our house a fat free zone.
If we become hungry and start looking through the cupboards and notice for example a packet of crisps, it can often be very difficult not to eat them.
Our desire for instant food can become too great and our inner demons try and convince us that one packet will not hurt.
If that packet of crisps had not been in the cupboard we would have not been put into that position of temptation and would of course not have been able to eat them.
A number of years ago, when I went about losing my own excess weight, I decided to remove all the foods from all the cupboards which I was aware that I needed to stop eating.
I also removed certain drinks such as alcoholic drinks which were also something which contributed to my weight problems.
I put into the dustbin all the takeaway menus that I had and basically attempted to make it as hard as possible for me to eat or drink anything that I shouldn’t have been.
When out and about I had to be determined to keep to my diet and to not be tempted to buy any of these items from the shops etc. This was not easy to do as I am somebody who loves all of these fatty type foods.
In my weekly food shop I bought far more fruit and vegetables and was surprised at how quickly my taste buds started to change.
I soon looked forward to eating an apple as an example and the weight slowly but surely started to reduce.
After a number of months I reached a weight that I was happy with.
My wife stated that I was now able to start eating items such as dry roasted peanuts, this was a particular favourite of mine.
This was possibly true but could easily result in a return to my old bad habits and of course weight problems.
I decided to stick with the fruit and my cupboards are still free of those foods which I love to eat but which are not good for my weight.
Burn calories while you sleep
Not everyone has the time and luxury to exercise 4 or 5 days a week.
Also many people find it overwhelming to follow a diet plan, to be active and stick to a fitness program.
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