Burn Fat to Stay Fit

Burn fat to stay fit - you can do it!  We all have fat cells accumulated to various parts of our body. The challenge is how to burn it. We hear a lot about fat burning, from working out with certain equipments to certain diets, or taking supplements that allegedly burn fat. Aside from these gimmicks, What we want to know is: What's the best way to burn fat?

Knowing the facts about how our body gets its energy will help on how we go about burning fat. Our body uses carbohydrates and fat for fuel. A small amount of protein is used during exercise, but it's mainly used to repair the muscles after exercise.  The ratio of these fuels will vary depending on the activity you're doing.  For high intensity exercise, such as fast-paced running, the body will use more on carbohydrates for fuel than fat. That's because the metabolic passage available to break down carbohydrates for energy is more efficient than the passage available for fat to break down.  For long and slow pace exercise, fat is used more for energy than carbohydrates.  For weight loss, it doesn't matter what type of fuel being used, what matters is how many calories burned as compared to how many calories consumed.

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High Intensity Exercise

There's no doubt that some high intensity workout can be helpful for weight loss as well as improving endurance and aerobic capacity. This kind of workouts will usually involve some kind of impact or a fast pace.  When it comes to high intensity workouts, doing too many every week may lead to injuries and burnout, 1 or 2 workouts a week is plenty. If you are new to workout, or if you have some kind of medical condition, check with your doctor first before start any kind of exercise. 
 
Examples of High Intensity Workouts:

Fast Pace 20-minute workout - you can use machine or activities like running at 6 mph, walking at 3 mph. The idea is to stay in the high intensity work zone throughout the workout. 20 minutes is the recommended length for this kind of workout.

Interval Training - a way to mix high intensity training without doing it repeatedly is  by doing intervals. Rotate a difficult segment - running at a fast pace for 40 to 60 seconds,  with a mild segment - walking for 1 to 2 minutes.  Repeat this series for 25 to 30 minutes.

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Medium Intensity Exercise

The American College of Sports Medicine (ACSM) often recommends this level of intensity. The low end of this intensity incorporates the 'fat burning zone.' That means you can carry on a conversation without difficulty and feel comfortable with what you're doing. Few benefits with medium intensity workouts:

1. This workout allows you to work at a comfortable pace, which means you may be more consistent with your program.
2. Movement of this level can improve your fitness while lowering your risk of heart disease, diabetes and high blood pressure.
3. You can get up into the more medium heart rate zones with a variety of activities, like raking leaves or shoveling snow, if you do it strenuously enough.

Examples of Medium Intensity Workouts:

1. A brisk walk
2. Riding a bike at a medium pace
3. A 30-45 minute cardiology machine workout

Low Intensity Exercise

This level of intensity is comfortable, keeping you at a pace that is not taxing and doesn't pose much of a challenge. Along with the idea that it burns fat, makes this a popular level to be. You can burn more calories if you work harder. Low intensity exercise involves the kind of long and slow activities you could do all day. Here are some examples: 

1. Walking
2. Taking the stairs
3. Doing physical chores around the house
4. Light gardening
5. A long and slow bike ride
6. A gentle stretching routine

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Regular exercise can help you burn fat, manage your weight and lose weight. It's not just about the calories you're burning. It's also about the adjustments your body makes. Many of the adjustments lead to your ability to burn fat without much effort. When you exercise on a regular basis, your body will: 1) Becomes more efficient at delivering and extracting oxygen, this helps your cells burn fat more efficiently.  2) Better circulation - This allows the fatty acids to move more efficiently through  the blood and into the muscle. That means fat is more readily available for fueling the body and 3) The more activities you engage in, the more calories you'll burn, this lead to  create  calorie deficit if you want to lose weight.

Tips for Regular Exercise

1. Make exercise your priority and schedule your day around it instead of trying to squeeze it in.
2. Schedule some time for exercise every day, even if it's a short period of 15 minutes.
3. Split up your workouts if time is an issue, you can get the same benefit from short workouts throughout the day, as  with one continuous workout.
4. Park at the farthest corner of any parking lot to add more walking time.  Arranging more activity into your daily routines will help you stay active.