We are going to explore in this post the benefits of exercising and how one should exercise for maximum fat loss. The following post then will deal with the psychology of exercising, in other words, how to achieve faster our set goal in our “Easy Fat Loss program”. It is one thing to understand the general health benefits of cardio exercising and how it helps in fat loss, it's another thing to overcome the resistance to “self-torture”, as many of us like to call exercising. “Just do it”, as a sport shoe company tells us, is not enough motivation for the majority. The benefits of regular cardio training are pretty well-known (but often not taken seriously):
* Strengthening heart and lungs
* Reducing stress
* Reduction in risk of heart disease and various types of cancer
* Relief from depression and anxiety
* Improved bone density (weight bearing sport)
* Increased confidence: looking and feeling better
* More stamina and energy
* Better sleep
* Better sex life (!)
* Ah, yes – nearly forgot: fat (weight) loss!
Obviously, there is a reason why I did put fat loss last in the list. Not because it is the least important but rather to encourage you to read first about all the “additional” benefits you get “free of charge”, while sweating and puffing to your original goal: the easy fat loss. How should I exercise for maximum fat loss? Now that we are convinced, there are many reasons to get up from the couch into our running / walking shows or on the bike, we need to know, which way of exercising burns maximum fat, this still being our main motivation – at least at the beginning. Without being able to enter here into the concepts of exercise physiology, it is the aerobic cardio training (requiring oxygen), which is the only way to burn the unwanted fat, as it is generating the required energy from many types of molecules in the body : glucose, lactic acid, fatty acid, keto acids and many others. Since most people do have a big reserve of energy stored in their body fat (10 kg = 90,000 kcal or more), energy supply from the Aerobic Sytem can last very long. The two other energy resynthesizing systems, Phosphocreatine and Lactid Acid, are both anaerobic (requiring no oxygen), therefore do not burn fat. Most of our body fat is stored as subcutaneous fat, under the skin (this makes us look fat). Only a maximum of a few 100 gram is found as intramuscular fat, which is the major of fat burned locally for energizing the muscles during exercise. But it does not last forever, as eg a 70 kg non-overweight man has only 160 g of it (equivalent to 1440 kcal). Exercising is differentiated into low, medium and high intensity training. The equivalent in heart rate in percent of the maximum HR for each training level is 60-70%, 70-85% and 85 to 100%. HR max is calculated as HRmax = 205.8 – (0.685 × Age) Now, regular training will lead to energy production from muscle fat oxydation between 30 and 60% of the required fuel. You will need to train 45 to 60 minutes at least 3 times (better 5 times) weekly at 60 to 70% intensity, where the percentage of fat used as fuel is maximized.
Long and slow is the slogan for your Easy Fat Loss program cardio training. To calculate your target heart HRtarget rate, you can use the following formula, where you must first measure your resting heart rate – best in the morning. HRtarget = (HRmax-HRrest) ×% Intensity / 100 HRrest. Just be aware that the mentioned fat burning efficiency only sets in after about 6 weeks, as the body's fat burner needs time to settle in. The choice of exercise is yours – according to liking and specific situation There is weight bearing – eg running, walking – and non-weight bearing cardio training – eg cycling, swimming. Weight bearing makes your bones stronger but can become a problem for the joints, especially if you are overweight and / or running downhill, as they are of high impact nature. Elliptical trainers in gyms avoid these problems and have therefore become very popular. Swimming as a non-weight bearing cardio training is the perfect choice for obese people and can support very well their fat loss diet. Below a calories consumption exercise table. All exercising should be done before meals, because eating will replenish the salt and muscle glycogen lost during training, so that your body gets back into nutritional balance quickly. If you have measured your expenditure calories during your low intensity training with your HR monitor and want to know how many grams of carbs you need to offset your exercise carbs loss, multiply the calories spent by 0.4 – eg 500 kcal x 0.4 = 200 g – and ensure you are eating those 200 g of carbs, not more – ideally of low GI type. No need to do the same with fat, just keep the intake low – remember 1 g fat = 9 Kcal! – so that you will see your body become muscular and less fatty in time. Otherwise you will lose motivation and will may not find the easy fat loss program so easy and helpful at all!