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FAT LOSS WORKOUT
Fat loss workout and low calorie diet are factors that will surely help you to lose weight.
Thinking about the extra weight most of the people immediately take the decision to start any sport in order to be able to get on the scale and feel slender and healthy.
Of course this is the right decision having in mind that physical activity is not less important as diets.
But unlikely everyone knows what kind of load leads to a maximum fat burning and what is the actual weight loss in the process of exercising.
In order to reach the target without being disappointed and to stop in the middle, we will try to give answers on these questions.
At first let us answer on the question, how often and with what intensity is necessary to perform fat loss workout to have maximum quantity burning?
During an exercise the main source of energy comes from carbohydrates and fats. The required amount of carbohydrates and fats changes depending on the intensity of the physical activity
.
The more intensive activity we do the more calories we burn. In low intensive aerobic activity the fats can supply up to 70-75% of the necessary energy, and the carbohydrates the remaining 25-30%.
Before we continue it is important to mention, that most accurate intensity of the activity can be evaluated on the frequency of the heart beat (pulse).
Experimentally found that the optimal intensity in fat loss workout is at its maximum when the pulse is at 65-75% of its maximum. The pulse is and individual indicator for every person.
It can be calculated approximately on the formula: 220 - age. More accurate it can be calculated with the help of a pulse meter.
Defining the intensity of the training it is necessary to decide how long and often you have to train.In order to burn the maximum fats as a main source of energy during exercises, the minimum duration of the training should be 30-40 minutes.
The optimal duration of the exercise that is required for weight loss should be 45-60 minutes. About the frequency of the training it all depends on your physical preparation.
Fat loss workout 2 times a week for beginners will be optimal. Later, as a familiarization with the intensity, the frequency of the exercises can be increased to 3-4 times a week.
After reviewing the intensity and frequency of the training, we will try to answer one more interesting question. How much fat is possible to lose in one exercise?
The answer of this question can be received after 5 minutes calculations.
Not to waste time with theory, we will give an example. We have made 6 minutes exercise with 135 pulse.
The total burn of calories for 1 minutes is determined with the formula: (0,2 x pulse - 11,3)/2.In our case it shows (0,2 x 135-11,3)/2 = 7,85 calories in a minute.In 60 minutes exercise we will burn 7,85 x 60 = 471 calories.
Now let’s remember that the energy used is delivered 75% from fats. So, in our case 353 calories will be from fats.
The major benefit behind strength training is that the body will continue to burn calories and fat long after the workout is complete. Immediately after the fat loss workout , the muscle fibers break down and rebuild.
The muscles require energy to break down. This energy is found from the calories and fat in your body. The vast majority of this muscle breakdown occurs during the 24-hour period after your program.
Do not perform a strength training program on consecutive days. Your muscles need at least 24 hours to recover from a workout. This program perform two or three days per week to achieve results.
Examples of strength training exercises are bench press, crunches, military press, squats, lunges, calf raises, push-ups and triceps pull-downs.
Select six to eight exercises and complete two or three sets of 10 reps for each. The entire workout should not last any longer than 20 to 40 minutes.
If you are experiencing difficulties in the design of fat loss workout do not hesitate to seek professional help from qualified fitness instructor.
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