Fat Burning tips

 Fat Burning no.1

“As long as you follow a proper fat-burning diet plan, you do not need to include exercise in your program.”
I’m sure we’d all like to lie on the couch and watch as fat magically melts off of our bodies without lifting a finger, but unfortunately it just doesn’t work that way.
The method of dieting without exercise might make for a great marketing campaign to sell books, DVD’s and other programs, but in the real world it just doesn’t stand the test.
Why?
It’s because dieting without exercise gradually slows down the body’s fat burning metabolism, whereas dieting coupled with exercise keeps the metabolism elevated.

There are 2 main reasons for this...

Firstly....
… A properly structured exercise program keeps the body’s lean muscle tissue intact.
As we’ve already discussed, muscle is metabolically active tissue that burns fat on its own. The more muscle you have on your body, the faster and more efficiently your body will burn calories.
A caloric deficit through your diet without any accompanying exercise will gradually
waste away your muscle mass, whereas dieting coupled with exercise will stimulate the body to maintain muscle mass.

Secondly......
… Prolonged dietary caloric deficits trigger the body’s defensive starvation mechanism, which in turn causes a slowdown in the fat burning metabolism in order to conserve energy.
A far better approach is to create a very small caloric deficit through your diet, and then burn through the additional calories using a properly structured exercise program.
In doing so, you will be able to create a sufficient caloric deficit that stimulates fat loss while at the same time providing your body with all of the nutrition it needs.
To sum this up: You should always implement some form of resistance training and some form of cardiovascular exercise into your program if you really want to achieve a lean, standout body that is maintained over the long run.
Dieting without exercise may work for a short time, but the results will not be anywhere near as rapid and dramatic as a diet that includes exercise along with it.

 Fat Burning no.2

“Performing cardio at a slow, moderate pace increases the amount of fat you will burn.”
We’re often told that in order to gain the greatest fat burning effect from our cardio sessions possible, we should be exercising in a “steady state” and that we should be able to “comfortably hold a conversation” while performing our exercise.
The reason why slow-paced, longer duration cardio is typically recommended is because when the body is in a “steady-state” (where oxygen supply meets oxygen demand), fat will be used as the primary source of energy.
During anaerobic sessions (higher intensity states where activities are performed intermittently) carbohydrates will be primarily used.
Given this fact, it would seem logical that low intensity/long duration cardio is the way to go for maximum fat burning benefits. This is how the majority of people perform their cardio.
While this method might make sense on the face of things, a closer examination reveals that this is simply not the case...
The reason for this is simple: While low intensity/long duration sessions burn a greater percentage of body fat during the actual exercise, high intensity/low duration sessions burn a greater NET amount of body fat over a period of time lasting well beyond the initial exercise.
High intensity cardio “spikes” the fat burning metabolism and forces it to work extra hard for several hours following the session.
While carbohydrates will be primarily burned for fuel during the session, the overall net effect on the fat burning metabolism will result in more total calories expended in comparison to a traditional low intensity session.
The initial cardio workout “lights the fire”, and that fire continues to burn even while you’re at rest.
Slow-paced, low intensity sessions do not cause any serious spike in metabolism and because of this their total fat burning effect is weaker.
In addition, long-duration cardio sessions eat up much more of your time (would you rather spend 15 minutes exercising or 45?), are tedious and boring to perform, increase the chance of over-use injuries and also produce greater muscle loss than their high intensity counterparts.
If you want to melt off body fat in the most rapid fashion possible, stick to high intensity, interval-based cardio lasting in the range of 10-20 minutes.
To learn all of the details behind structuring an ideal fat burning cardio workout using high intensity intervals, just check out Section #4 of “The Truth About Burning Fat”. I outline the entire process from A to Z, including optimum duration, frequency, structure and intensity to get you the best results possible.