Tips for body fat burning.

Tips for body fat burning.

Body fat does not disappear by itself, and unfortunately we experience that literally at first hand. To burn stored body fat you have to eat well and train regularly. Eating well is important not to store too much fat and to have enough energy to be able to fully exercise. Sufficient exercise is needed to burn body fat from the food with the help of the fuel. In order to burn body fat efficiently, 2 special features are of great importance:

1: Have patience

On average, your body only starts claiming your physical fat reserves after 20 minutes. You lose relatively the most body fat between the twentieth minute and the end of your training. There is no exact threshold, but the carbohydrates that are immediately available and approachable, and serve as a more efficient form of energy, are often used up after those 20 minutes. Thus your body is forced (or actually forced) to address another source of energy, and as long as you keep your heart rate low and your energy metabolism can continue to function aerobically (ie with oxygen).

2: Keep your heartbeat in the mood

During training it is important to maintain a good heart rhythm. If you hardly contract and your heart rate is too low, you burn little to no fat and mainly carbohydrates. If your heart rate is too high, you will not only burn fat, but also proteins from muscle tissues , so that you lose muscle mass and your resting metabolism and active metabolism will only get slower. In the longer term, this will be at the expense of your body fat burning.

Ideal heart rate for fat burning

The ideal heart rate for body fat burning can be calculated using the Karvonen formula : ((maximum heart rate - resting heart rate) x intensity percentage ) + resting heart rate = the ideal heart rate for burning fat. As an example:

Calm heart rate = 55
Maximum heart rate = 170
((170 - 55) x 60%) + 50 = +/- 120
((170 - 55) x 70%) + 50 = +/- 130
An ideal heart rate in this case would be between 120 and 130 heartbeats per minute. More detailed information about the ideal heart rate for body fat burning can be found in this article about heart rate optimization .

Heart rate monitor

To determine your heart rate, it is best to use a heart rate monitor . You can determine your maximum heart rate by completing a 15-minute warm-up, and then cycling at full speed with a maximum speed that you can sustain for at least 5 minutes. In the last half minute you get a final sprint as if you are cycling the final stage of the Tour de France .

When you read your heart rate at the end of this sprint, you have reached your maximum heart rate. You take your resting heart by lying on the bed and reading your heartbeat. For more certainty for both the maximum heart rate and the resting heart rate, you can repeat the process several times over the course of a week. You do need to do this once in a while because your condition improves as you train more often.

The intensity percentage is a certain zone within your maximum heart rate. For fat burning or body fat burning it should be between 60 and 70 percent of your maximum heart rate. For extensive information about which intensity percentage best fits with which type of training, you can check out Hans Reitzema's website .

3 aspects of fat burning

In principle, fat burning is the goal of anyone who wants to lose weight or is on a diet. Unfortunately, many think they want to lose kilos. So there is an essential difference between weight loss (in terms of kilograms) and weight loss (in terms of sizes). And that is where most of us take the wrong turn: you do not burn fat by just diets! In fact, a strict calorie-reducing diet often has a counterproductive effect when it comes to a leaner body. The 3 parts of successful fat burning (optimal body fat burning) are as follows:

Body fat burning part 1: following a stable diet

A diet where you NEVER get more than 350 kilocalories per day less than you need . An average woman needs about 1,900 to 2,000 kilocalories per day. And that applies even more when you are physically active by exercising. Many popular diets are already falling, such as the diet of Sonja Bakker , because your body in such diets in a survival position ends up, making body fat burning is almost impossible.

Your body inhibits the metabolism because too little energy comes in. The fat burning process will then also not start. Weight loss than more than 65% of moisture and muscle and NOT fat! You have to follow a healthy & well-thought-out diet in which you never take in less than 1550 kilocalories per day!

Keep in mind that you burn more calories than average on the next 2 parts! This can quickly reach 500 calories per training day. If you plan to train 3 times a week, you can eat around 1900-2000 calories every day and eat less than you consume. And that is the secret of responsible weight loss !

Burn fat part 2: cardiovascular training

Cardiovascular training means training at 55 to 65% of your maximum heart rate. A good device to do this is the cross trainer! If you can just talk normally during the exercises, without getting out of breath, you are about the right heartbeat. You also have to sustain it for at least 20 minutes, because then the average person starts to burn really good fat. Treading 30 minutes of crosstraining three times a week is a good start!

Fat burning part 3: Muscle strengthening training

Strength training is the part that is usually skipped by women, but muscle strengthening exercises are at least as important as the previous 2 parts of burning fat. Often I hear in response to this part: "Why? I do not want stronger and bigger muscles at all! "However, you overlook 2 important things:

Muscles consume a lot of calories, even at rest (for example when you are sitting or sleeping)! So the more muscles you have, the higher your metabolism and the more you can eat without arriving. The time that watching a pastry makes you fat is over.
Muscles create the phenomenon ' a tight body '!
The most important thing to remember with muscle strengthening workouts is that you should NOT train locally . If you want a flat stomach, you do not want to train your abs alone. In order to burn real fat, you need more muscle mass. The best way to achieve this is to do the BIGGEST muscle groups first. The largest muscles are your (upper) leg muscles, chest muscles and back muscles .

If you do not want to use all devices in a gym, it is best to train those muscle groups. This is much more useful than focusing specifically and continuously on, for example, your abdominal muscles, arm muscles or gluteals. Your body works in this case, because it wants to distribute the muscle mass evenly over your entire body! The human body always looks for a certain stability.

Finally

It is really deadly sin that so many women drag themselves through a hell with a diet that gives you too little to eat . You only think about food and in 9 out of 10 cases you are heavier than you had before the diet started a year after the diet.

Far too many women want the 'easy' solution and do EVERYTHING to prevent them having to exercise to burn fat. But believe me, it is really much easier to exercise an hour 3 times a week and to follow the above 3 parts of successful fat burning, than to focus purely on food.

Well, conclusion: the moment you really burn fat and body fat reserves are converted to the substances that your body can use as fuel , water + carbon dioxide remains as a residual product. You lose the water through your urine and perspiration and you exhale the carbon dioxide. So there remains the fat that you burn.

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Footnotes
The Weight Loss Motivation Bible
The Weight Loss Motivation Bible
The Weight Loss Motivation Bible
The Weight Loss Motivation Bible