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| Fitness |
 How To Burn FatBy Stephan Peake How to burn fat. It seems like a very bold title, and there are seemingly a million conflicting opinions on how to go about it. This is for one simple reason: In society, we have generally been concerned with external factors like, "Where does fat go?" "What exercises work these areas?" "What should I eat to lose weight?" "How do I get rid of this last little bit of fat?" Obviously, Fat is burned internally, even if the exact mechanism by which this occurs isn't very clear. The fact that we don't know 100% for sure the exact mechanics behind fat loss, doesn't mean that some facts are not 100% for sure. Here's what we do know: Excess calories (ie: protein, carbohydrates, fats, alcohol) turn to fat eventually if they are not used for energy. It is not that all fat taken in is going to be accumulated. Every one needs to eat fat. The fact is, some of us eat too much, while some even take in too little. Fat is stored in certain areas, depending on age and sex. Women store fat on the hips, thighs, buttocks and triceps (back of arms); while men store it on the abdomen, mid-lower back and hip (love handles, as we affectionately refer to them). The exact distribution depends on the person's individual metabolism, determined through genetics, but can be helped or harmed by lifestyle. Fat cannot be spot-reduced, that is, you cannot target certain areas on your body (like the accumulation areas) with an exercise or two that works those areas. Fat can only be burned in the presence of oxygen. The fact that we are always breathing automatically means that we are burning fat 24 hours a day. The bad news is that it is at such a slow rate at best, it hardly makes a dent in our bodies' fat stores. The good news is that as we begin to exercise, our breathing rate increases, as does our heart rate (in general, the bodies metabolism increases). As mentioned, fat is oxidized (burnt in the presence of oxygen). As such, the greater the increase in the breathing rate the more oxygen is taken in and the more fat that is burned. Putting this all together, the way to burn fat is to select cardiovascular exercises that increase respiration (breathing rate), and perform them for long enough to burn a substantial amount of oxygen. From this simple conclusion, two more complex questions follow. First, how hard should you work out, and second, for how long in terms of intensity. The first thing to keep in mind is safety. It is never a good idea to work out so hard as to cause injury (or worse). It is imperative that one starts out easy and progresses with each workout rather than starting out too intensely at first. Having said that, most exercise physiologists and current researchers would agree that the harder the better. This will have the maximum increase in respiration, as well as the greatest caloric expenditure, thus reducing excess, or stored, calories that can even be converted to fat. Now, for how long it takes, at least 20 minutes is sufficient as long as a simple in relationship is followed. That is, the harder the workout, the shorter it must be. Conversely, the longer you want to work out, the more you have to cut back the intensity. To make the most of your time (one of the biggest concerns these days) a 20-30 minute moderate to intense workout is best. Finally, select an exercise that is safe, challenging and fun. It should recruit most, if not all, of the body's major muscles. This will also help increase your metabolism, as it requires more energy to move more muscle. Keep in mind the age-old wisdom of a balanced, sensible diet (ensuring that you take in enough calories but not too many more), combined with the exercise(s) discussed, and a healthy lifestyle. And finally say good-bye to excess fat. Stan Peake is a personal trainer with Peake Performance Fitness &Health, & can be reached at The Sports Academy - 403.210.1448, or by email at peakes@hotmail.com |