capsiplexAerobic exercise is the real secret to losing body fat. With the exception of genetically gifted people who seem to have been “born of torn,” is very difficult – if not impossible – to lose fat permanently on a diet. Dieting without exercise is one of the main reasons for the failure rate of 95% of weight loss programs today. The reason is simple: A decrease in calorie intake, if extreme and prolonged or decreased metabolism, whereas increased activity can actually speed up your metabolism. Eating (and eating often) increases your metabolic rate. So doing regular aerobic exercise and eat more often, you get a double boost in metabolic rate! Most people are afraid to increase the calories and increase cardio at the same time, because the figure of the two somehow “cancel each other.” Surprisingly, the opposite is true, but mutually reinforcing capsiplex.

What types of aerobic exercises are considered?

When I say “aerobics” I’m not talking about dance music, choreography class jumping up and down in the latest fashion classes. By definition, aerobic means “with oxygen”. For fat to be burned, oxygen must be used. For oxygen to be used, the activity must be maintained for a prolonged period. If an activity is intermittent in nature is not aerobic – anaerobic is the burning or sugar.

For the purposes of this program, “aerobics” is a cardiovascular activity that is rhythmic in nature, involving large muscle groups (ie, legs), and here’s the problem – can be maintained continuously for long time periods (at least 20 to 30 minutes and as long as 60 minutes). Walking, jogging, bicycling, stair climbing, rowing, skiing and elliptical exercise all fit perfectly.

Some people prefer to call it “cardio” instead of “aerobics”, but it’s called, you have to do if you want to burn fat.

The difference between the effective exercise fat burning and recreation

Some types of exercise are more effective than others when measuring the “real world” fat loss. Working tennis, golf, basketball, racquetball, house or yard, or any other activity or sport flashing are not efficient for burning fat because they are anaerobic. I’m not saying it does not help at all, and I’m not saying you should not do them. What I am saying is that this kind of start / stop activities should not be your first choice when your goal is maximum fat loss – to consider the recreation exercise burns fat first and second.

Short bursts of activity primarily burn carbohydrates as fuel. The fat can only be used as fuel in the presence of oxygen and oxygen are only used in the aerobic activities of longer duration. The question is, what if you’re burning fat or carbohydrates as fuel? The answer is yes and no. Any increase in activity level, whether you burn fat or carbohydrates predominantly have any impact on fat loss. However, it has been my experience that to achieve low body fat, you need to burn calories, as many of the fat as possible by conducting more exercise duration at an intensity level of moderate to moderately high.

Choosing the right type of aerobic exercise will help you burn more calories burning fat and achieve maximum fat as quickly as possible. So let’s talk now about how to design a maximum fat burning aerobic workout.

The myth of the area of ​​fat burning “long-duration, low intensity to burn fat”

A myth that has prevailed in the fitness world for a long time is that the low-intensity aerobic exercise burns more body fat than high intensity aerobic exercise. This theory suggests that once your heart rate rises from the “target fat burning zone” is left to burn fat and burn mostly carbohydrates. Therefore, the theory goes, the best way to lose fat is aerobic exercise of low intensity.

This myth led to many personal trainers and exercise organizations to promote low-intensity aerobic training as the ideal way to lose fat. His advice: “The exercise at low intensity for a long time for fat loss.” Unfortunately, it is totally wrong. If this were true, we could extend the low intensity fat burning zone theory to its logical conclusion and say that sleeping for twelve hours a day is the best fat burner, because when you’re sleeping (very low activity intensity true) to “re-burning the higher proportion of fat and carbohydrates. The problem is, because sleep is so” low intensity “burns almost no calories! If the intensity of an activity is too low, you do not burn enough calories to have an impact on fat loss.

How to double your rate of fat loss with aerobic exercise frequently

How would you like to learn a way to double your fat loss over the next seven days? It’s really very simple: To burn more fat is to burn more calories. Most beginners start with three days a week of cardio training. Usually see good results at first because their bodies are not accustomed to exercise and increased activity above no activity will always produce some results.

Often, the results begin to slow down a few months of training. Then they scratch their heads and wonder why not work anymore.

This is why: Because three days a week for beginners, or health maintenance. If you want fat loss and wants to double twice as fast, double your cardio.

Suppose you burn 400 calories per workout three workouts per week. That’s a total of 1200 calories per week burned. If doubled to six days per week to 400 calories per workout, which burns 2400 calories. YOU just doubled your fat loss each week! That was a real no-brainer, right?

While we’re on the subject of burning more calories, what if it will increase your cardio three to six days a week, which increased the intensity of burning 600 calories per workout? With six training sessions to 600 calories per workout it would be up to 3600 calories per week ….

YOU JUST triple your fat loss!

Yes, it’s that simple.

Indeed, this type of cardio is how bodybuilders get 3 to 4% body fat for competitions: I am about six days a week of intense cardio exercise 45 minutes per session. Let me conclude the issue of frequency of cardio in this way: If I was overweight and I knew what I now know about fat loss, I would do cardio every day, possibly even twice a day and seven days a week until I was happy with my weight. Then and only then I was reduced to three days a week for maintenance.