Strategies for Fat Loss

Q: Should I buy weight loss supplements or powders?

A: NO!!  It takes hard work and consistency to reap the benefits, hit your goal and keep striving to do the best you can do!

As with any diet pill or fad diet the sure way to fat loss is to follow nutritional advice, get restful sleep, exercise with intensity and hormones are vital so if you’re out of balance you may need to change your lifestyle!  Yes! I said, change!

Always remember work harder on yourself than you do at your job!!  Your job pays you just enough so you stay and then you work just enough not to get fired!!  It only makes senses to work harder on yourself!!

OK!!

This Post is a key to your exercise success!!

How YOU can burn fat faster and more efficiently?

What does it take to burn more fat?

OK… follow along with me.

When we workout we use both fat and carbohydrates for energy.

Once we exercise for 1.5-2 hours our muscles get depleted of muscle glycogen (storage form of glucose) and blood glucose. This metabolic state presents a threat to the muscles since muscles like to use carbohydrates as an energy source. When they are not available, the muscles are forced to rely on fat as fuel!

According to one study (Asorino 2000) found that the highest rate of fat oxidation occurred at 75% VO2max in both running and cycling, which corresponded to subjects lactate threshold. *VO2max means how well your body uses oxygen at high intensities.

If your Max Heart Rate (MHR) achieved in your VO2max is 199 then take 75%, around 150 beats per minute (bpm) is where you would see the greatest results.

or go to this website to see 75% on the bottom chart, click here!

Try these strategies and remember consult your doctor before or go at your own pace…NO time for a big ego here!

Go Hard

Why walk or run on the treadmill for 1 hour when you can get more benefit doing Interval Training!

This is what we do at Bootcamp.

Interval Training burns lots of calories in a short amount of time and keeps your metabolic rates elevated for hours following the workout.

5-6 x 3 minutes at 95% – 100% max HR with 2-min active recovery periods.

4 x 4 minutes at 95% -100% max HR with 3-min active recovery periods

8-12 x 30 seconds fast with 1 -minute active recovery periods

Keep in mind!!

For fat and weight loss, what matters most is the difference between the number of calories you expend and the number of calories you consume!

Have questions then post a comment below.

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