Best fat burning exercise?

Question

It's been said that to burn fat you want to do a low-intensity exercise (e.g. walking) for a long-period of time (20-60 mins). And it's been also said that to burn fat it's been said to do a high intense workout like running at a fast pace.

What are the opinions here?

Answer 1

The truth of the matter is ...

While you burn a higher % of calories from fat doing lower intensity longer duration cardio, you will burn MORE TOTAL CALRIES AND MORE FAT with a higher intestity cardio.

Also, a lot of low intensity, long duration can actually train your body to store fat.

That having been said - "high intensity" vs "low intensity" is all relative and it is about YOUR PERSONAL fitness level. The charts on most cardio equipment are old and outdated quidelines as they base the numbers soley on your age. In reality, what is "low intensity" for one person may be too difficult for another.

If you really want to burn fat in the most effective manner, you will want to start with knowing your resting heartrate and the current rate at which you are training. I have included a few links at the bottom to help you figure out your various training rates. (Krovean Method is the most effective)

THE KEY is start with a heartrate that you can keep up for 20-30 minutes (excluding warm up and cool down) Gradually add "higher intensity" intervals (a minute or 2) at the next higher rate until you can do the entire time at the higher rate

I should also add, that the best "fat burning" exercse will actually occur in the kitchen. It is where you eat proper amounts of protein and other foods. (60% of results come from what you eat and the average person underestimates their daily caloric intake by 800 calories a day)I have also included a link to the new USRDA guidelines to give you an idea of what and how much you should be eating to most effectively burn fat

Answer 2

Sadly, no mater what people tell you, you can work on specific muscles, but fat disappears from where ever your body wants to take it. So you can build up your leg muscles, but the fat comes off from where ever and you can't control that. That being said the most effective plan is to do 3-4 30 minute cardio exercises (swimming, running whatever) I like running frankly because it burns the most calories in the shortest amount of time, if you run hard...Start up on the treadmill with 15 seconds running as fast as you can then 1 min 45 seconds walking till you get to 20 min. Work your way up to 60 sec running 60 seconds walking for 20 min. Then do 4-5 20 minute sessions working on your core, pilates would be great for that Denise Austin has a great DVD with 2 20 minute sessions on it. But whatever pilates workout you prefer there are tons of DVDs and pick one you like. Hopefully that should hit both issues, cardio for fat loss and heart conditioning and the core to build the muscles.

Answer 3

Probably the best is to run/jog for a better intensity workout but running definitely takes alot out of you. I've recently started running 2 miles but usually run/walk the whole 2 miles and I've started seeing results. I also have been doing pushups as well as now situps to lose the extra belly fat. Make sure to change your diet as well. You pretty much have to cut any fattening as well as high in sugar content foods to see the improvements in weight loss.

Answer 4

In my opinion (and I have lost a lot of weight and kept it off for years) the best, fastest, most effective fat-burning was not low-intensity. It was running at a fairly fast pace while alternating one-minute sprints every 5 or so minutes for 40 minutes, then lifting light weights. Hands-down, the best workout ever! (Not so great on the knees though)

Answer 5

I strongly recommend running. If you don't like to run. My suggestion is to run for about five minutes and then walk for about two or three. Last summer I used the same strategy for about three months. I lost fifteen pounds. Of course you also have to watch what you eat. As long as you keep up with a work out plan you will see results, believe me.

Answer 6

I'll agree with my personal fitness coach and add that interval training is also very beneficial. This is where you do high intensity for lets say 2 minutes then take a break. Then 2 minutes then take a break. It shocks your body into high and low peaks which help boost metabolism.

Answer 7

Cardio + Light weight training + Proper Diet = Goal

* Eat whole food
Top weight loss tips
Eat whole foods that are as natural as possible. When you eat whole foods that are full of nutrients your body will know how much to eat and how much not to eat. You do not have to count calories because your body is a wonderful machine. Suggest eating veggies, fruits, and proteins. Stay away from junk food, fried food, and anything else that you feel is bad for you.

* Eat fresh fruit
Eat at least two servings of fresh fruit every day. Choose whatever type of fruit is in season. Also consume protein because both fruits and protein can fill you up and it makes your stomach seem like its full.

* Drink enough water
Drink the best weight loss supplement known to man, water. Most people do not know the difference from being hungry for food or thirsty for water. A great deal of times people eat when they should drink. Most likely you will not feel as hungry if you are getting enough water. You will be satisfying the thirst, which is confused for hunger. Water also helps you digest food better. Drinking water before you eat will help fill you up.

* Always chew your food
Always chew your food well. Chewing your food well will ensure that you get the most nutrients out of your food. Getting the most nutrients will satisfy your body therefore you will eat less. Another benefit of chewing well is that it helps aid in digestion.

* Take small meals
Eat small, frequent meals in a day. Large meals tax your digestion system, making it work harder. Taking too much time in between meals makes you hungrier for the next meal. That means eat 5-6 meals a day instead of 3 huge meals a day.

* Include protein at meal
Include good sources of protein at meal, chicken, fish, legumes, peanut, cottage cheese, eggs or yogurt.

* Shut off TV while eating
Shut off the TV whenever you eat – that includes meals and snacks. Studies show that we automatically eat larger portions when we snack in front of the tube, and typically those foods are high in fat and sugar, which means excess calories!

* Increase your physical activity ( Cardio )
Increase your physical activity. Most people are over weight because of a lack of physical activity. Start walking more, bicycling, walks your dog for longer periods of time, swim, dance and leave the car at home when you can. It’s important that you choose a physical activity that you enjoy because you’ll stick with it.

*Weight training ( Light 5 to 10 lbs )
buy some dumbells that are 5-10 lbs and do some exercises with them. Search google: Dumbell exercises and you will see a bunch of useful links along with pictures and description on how to do it. When gaining weight but your doing everything correctly and see changes in your shape, that means you are building muscle and muscle weighs more than fat so dont be alarmed when that happens. You can workout in front of the TV and watch your favorite episode of whatever and it will make time go by faster

Answer 8

If you are just starting an exercise program...you better start out walking. Start out by walking as long as you can. Do not be concerned so much right now as to your speed...you will still be burning fat! Increase gradually. Don't forget to watch your fat intake. Later, after you have increased your speed and distance, you can boost your metabolism by jogging.

Answer 9

Whenever I have to compete, I do aerobics, I walk briskly and I run as far as possible non stop. When you walk try to go as long as possible non-stop and carry a bottle of powerade or gatorade, you'll need it.

Pesonally, Running works forme. It even helps be burn fat in my stomach fast.

Answer 10

If you actually need to burn fat within the best manner, you'll need to begin with knowing your resting heartrate and therefore the current rate at that you're coaching.