If you are after permanent weight loss, fat burning must occur. There are two elements involved in fat burning:
Both must be addressed.
Of the two, fat burning exercise has the greater impact.
To burn excessive fat on your body, you must increase your metabolism. You can only increase your metabolism through exercise.
When you increase your metabolism, you burn the food that you have recently consumed more quickly and then begin to burn the fat on your body for energy.
With a higher metabolic rate, you wont only burn fat at the time you are
exercising. You will also burn more fat throughout the day. This is called “The Thermogenic Effect of Exercise”.
Fat Burning Exercise ~ The Important Factors
The effectiveness of your exercise program in increasing your metabolic rate,
and therefore your fat burning rate, is dependent on the following factors:
- what kind of exercise you do
- how long you spend exercising
- how often you exercise.
- the time of the day you exercise (fat burning is more effective from
aerobic exercise done in the morning)
- the type of training you do (aerobic, or strength training using free
weights, bodyweight, machines)
- what exercise you do first and which other ones follow
- the intensity of your movement when doing the exercise (or how
easy or difficult it is for you to do the exercise)
The most important of these is the mode of exercise you choose to do.
For maximmum fat burning, you should do at least 30 minutes of non stop aerobic exercise everyday, in addition to some strength training a few times per week.
The definition of aerobic exercise is exercise that increases your need for oxygen.
What kind of aerobic exercise is best for fat burning?
Fat burning exercise requires you to utilize large muscle groups (ie- legs) in a repetitive movement for a long period of time (non stop). Examples of this are jogging, walking, cycling, swimming etc.
Aerobic Fat Burning Exercise ~ Which form of exercise is most effective ?
- jogging has been found to be the most efficient
- next best is a brisk non stop walk for 30 minutes
- cycling and swimming are next best
- Sports activities such as tennis, squash, racketball etc are next
For best fat burning efficiency, you should carry your body weight while
exercising because you are moving your entire body weight against gravity.
As the bicycle carries your body weight when cycling and the water does the
same when swimming, studies show that – at a given heart rate – you would need to do 58 minutes of cycling, or swimming, to obtain the same fat burning effect that is produced by 30 minutes of walking.
Sports activities such as tennis, squash, or racketball requires more than twice
as much time as walking, for the same fat burning result, because of the start- stop nature of those games.
What Form of Aerobic Fat Burning Exercise Will You Do?
While jogging is the most efficient routine, it is not for everyone. Walking is often the preferred mode, because most of us can walk.
If you choose cycling , swimming, tennis, squash or racketball, you will need to do more than 30 minutes to get the fat burning benefit.
The form of aerobic exercise that you do, may come down to what you like to do and what you dont like to do and also what you have time to do.
Fat Burning and Strength Training
A strength training routine, done in conjunction with an aerobic exercise routine, will help you to achieve fat burning results more quickly.
It will improve the muscle to fat ratio of your body. This produces a higher
metabolic rate for every second, minute and hour throughout the day. This means even more fat burning.
On days that you do strength training, it will have its greatest fat burning affect if it follows your aerobic exercise routine.
Once you reach your desired muscle to fat ratio, strength training will help you to maintain it.
An aerobic exercise routine together with a strength training routine would produce the most ideal fat burning results over the short and long term.
It would produce the results in the shortest amount of time. It would make the best maintenance routine as well.
However, if you choose to do only one exercise routine, I would reccomend that you do the aerobic exercise routine. This coupled with the application of a fat burning nutrition program, will produce permanent weight and fat loss.