Fitness & fat burning

Losing weight is a simple maths equation - you need to burn more calories than you consume each day. But what you eat and how you exercise can make all the difference too...

Fitness & fat burning

Long and slow exercise

Your total calorie burn will be greater when you exercise at high intensities, but your body burns fat stores more efficiently when exercising at low to moderate intensities. Lots of gym equipment, such as treadmills and indoor bikes, feature ‘fat-burning zones’, (essentially aerobic exercise) during which your body relies on both fat and carbohydrate stores for energy in relatively equal measure. As intensity increases, your body turns predominantly to easily accessed carbohydrates (glycogen) for quick energy. 

Talk test

If you aren't fit enough to really push yourself, or have something preventing you from going too hard, a lower intensity workout is ideal. It can take the form of any exercise you like that gets your heart pumping - a gym session, running outdoors, a bike ride, swim session, etc.

How do you know if you’re working in the aerobic ‘fat burning’ zone? In simple terms, you’ll feel like you’re doing exercise, but it will be relatively comfortable. The talk test is a helpful gauge – if you can hold a relatively short conversation without gasping for air you're in the right area.

 

Hard and fast workout

The hard and fast workout

The opposite to a low intensity workout is a HIIT (high intensity interval training) workout. Just as it says on the tin, this is a workout performed at high to maximum intensity, with running, cycling and circuit training are typical activities. It’s impossible to work at near-maximum effort for long, so a HIIT session lasts anywhere up to 20 minutes. The obvious benefit is that you’ll get the same total calorie burn as a low intensity workout in far less time. So a low intensity run that might take an hour could have the same calorie burn as a 15 minute HIIT session, great if you’re strapped for time.

Your body will predominantly work anaerobically in a HIIT session, which means you'll generate energy for exercise without oxygen. The benefit of using anaerobic sources for energy fuel is that it causes physiological adaptations in your body that will help you run/swim/cycle faster and harder for longer. 

 

Up your muscle mass

Weight training

When it comes to burning fat, body composition makes all the difference. Muscle burns calories more than fat, even when at rest, so the more muscle mass you hold, the better. However, this doesn’t mean you need to build muscles like Popeye – simply toning up and changing the balance of your unique body composition from less fat to more muscle will help with weight loss.

Resistance training is the best way to build muscle and a strength training programme, specifically designed for weight loss, combined with a cardio routine will help you shed pounds and develop muscle tone rather than bulk. 

 

Where calories come from

Know where your calories come from

Your body uses nutrients in different ways, so it’s helpful to be aware where your calories come from. Dietary fat, for example, is more ‘fattening’ than protein or carbs because it's less likely to be used to build your body. By weight it also contains more than double the calories of carbs and protein. The body uses protein, carbs and fat in the following ways:

Carbohydrates are the body’s main energy source and it’s the nutrient the body favours to fuel exercise, but too much can lead to weight gain. 
1 gram of carbohydrate = 4 calories.

Protein helps to build muscle, and more muscle leads to a higher metabolism. The body also burns more calories metabolising protein than it burns to metabolise carbs or fat in a process known as the ‘thermic effect’ of food.
1 gram of protein = 4 calories.

Fat, in moderate amounts, supports vitamin absorption and helps manufacture hormones, but eat too much and there’s little the body can do with it other than store it.
1 gram of fat = 9 calories.

 

The calorie balance

calories

To be precise, when it comes to losing weight alongside an exercise programme, you need to work out your unique Total Daily Energy Expenditure. This can be as scientific as you want to make it – but online calculation tools are a good starting point.

To get a rough idea of how many calories your favourite activities will burn take a look at our guide to calorie expenditure.

 

Are you trying to lose weight or do you already have a foolproof recipes for success? share your experiences below...

Comments, questions and tips

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1st Apr, 2016
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davidcharlie
27th Nov, 2015
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weightlosseasy.tips
20th Feb, 2015
What’s the oldest trick in the big book of fitness exercises? You guessed it, it’s the push ups. This exercise is so well known and has been around for so long that I think it must have been performed by Roman soldiers, too. It looks ancient and it feels ancient. But it’s also extremely simple and extremely effective. So, if you want those bulging pectorals, get down and give me 20. Push ups are a great exercise that can be performed anywhere. The basic push up is performed lying face down on the floor and then raising and lowering the body using just the arms. Push ups are meant to strengthen the pectorals, triceps and, to some extent, the deltoids, but are also good as core body strength exercises. If you really want to put pressure on your shoulder and chest muscles you can try the press ups, which are the military or athletic version of the push ups. Press ups are performed with the back and legs straight and off the floor. If you are at home, you can put your feet on a low chair or armchair. If you’re in the park, you can use a bench to prop up your feet. Try not to raise your legs too high above the shoulder line. Other variations include push ups performed using just four fingers at each hand, using only one hand, clapping the hands (requires strong pushes that raise the body higher than usual), or pressing against a wall instead of using the floor (the farther your feet are from the wall, the harder the exercise). Take care not to injure yourself while performing some of the more exotic variations. If you’re an overweight person looking to get back into shape, you should not avoid push ups. This exercise can teach you something about carrying your own weight. - See more at: http://www.weightlosseasy.tips/fitness-made-simple-push-ups.html
jackwhite
17th Oct, 2014
Great article!! I must say i am always reading articles about fitness... i am kinda obsessed :). I must add that working out isn't the only way to burn fat. It can be done with food and smoothies too. I recently read an article about fat burning smoothies and i must say they really work considering that i was big sceptic. Hope that i helped :) Looking forward for reading another great articles like this.
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jessybrain
4th Jun, 2014
Your advice is great indeed. For a good health we need to eat the foods those are really helpful for for our fitness and fat burning. Most of the people are lazy to do fat burning workouts, its because they are they not used to it. Select proper foods would be the best solution for them. http://www.ihomeremedy.net/
jessybrain's picture
jessybrain
3rd Jun, 2014
You have pointed out some unavoidable points those are really very effective for fitness. Most of the people are kinda lazy and they don't about the fat burning methods, even some of them are super lazy avoiding the fat losing methods. However, some people are really keen to maintain the ultimate fitness. Your post is very informative and I gathered some new knowledge about fitness and fat burning methods. Anyone want to have a good fitness and wanna get a natural cure for any health issue may check this link. http://ihomeremedy.net
jessybrain's picture
jessybrain
3rd Jun, 2014
You have pointed out some unavoidable points those are really very effective for fitness. Most of the people are kinda lazy and they don't about the fat burning methods, even some of them are super lazy avoiding the fat losing methods. However, some people are really keen to maintain the ultimate fitness. Your post is very informative and I gathered some new ideas about fitness and fat burning methods. Anyone want to have a good fitness and wanna get a natural cure for any health issue may check this link. http://www.ihomeremedy.net
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