Exercise and Fat Burning

Fat is burned in the body due to a response to a number of different stimuli. The main one is your bodies metabolic rate, which accounts for about 70% of all energy expenditure.

Thermogenisis or heat loss accounts for about another 15%, and then there is physical activity which accounts for the remaining 15%. Out of all these different stimuli physical activity is the easiest one to change, so the main focus for people looking to lose fat should be exercise.

Physical activity for any person should be regarded as vital to the losing or the maintenance of lost body fat. The best type of physical activity for losing weight and keeping if off is low to medium intensity, gentle aerobic exercise, for example walking on a treadmill. Exercise in the morning. Studies have shown working out in the morning burns 3 times more fat as apposed to working out at any other time of day.

How Much Cardio Do I need to Do?

The main thing to look at when trying to work out how much cardio exercise you should do is what are you trying to achieve? What are your goals?

Losing weight

If your goal is fat loss training for 30 to 40 minutes three to five times a week is your target. Low intensity, long duration exercises such as walking get the best results. Maintain a heart rate of 55-65% of your max.

Gain Weight

If your goal is to gain weight you want to shy away from doing cardio. You still will want to do some to maintain the health benefits of it. Light cardio for 20 minutes twice a week wont affect your weight gains to much.

Improving Fitness

If your goal is to improve your fitness you sould aim at training at least 3-4 times per week for 20-40 minutes (depending on your fitness levels). Maintain a heart rate of 65-85%.