How can I make sure I burn fat rather than carbs when I work out?

Question

I mean, I know when you work out, you burn carbs and/or fat, but I'm really only interested in burning fat. I mean, fat is what looks bad when you're naked (I mean, no ever says, you're putting on too many carbs, they say you're getting too fat).

So when I work out, what can I do to maximize the fat burning aspect?

Thank you all for your help, I greatly appreciate it!!! :-)

Answer 1

The intensity at which you engage in cardio training can have a significant impact on where those extra calories come from, and, as a result, where that weight loss comes from. Obviously, we prefer to that weight loss come primarily from fat.

In order to achive this, you have to exercise in the correct target heart rate zone. The heart rate zones, which measure how hard you are working, will help you to understand at what percentage of your maximum heart rate you should to train for weight loss primarily from fat. This will make your efforts to lose belly fat much more effective

One thing to remember as you learn and evaluate the various zones, is that as the number of calories burned from glycogen (carbohydrates) increases, your body’s ability to maintain and build muscle decreases. That is the challenge for those of us who want to maintain (or even increase) muscle while dropping that last layer of fat for a shredded set of 6-pack abs.

Heart rate zones:
Low - 60% of your max heart rate (MHR) and 85% calories from fat.
Low/Moderate - 70% of MHR, 85% calories from fat
Moderate - 80% of MHR, 50% calories from fat


These percentages can be slightly misleading. Let’s say that you are exercising at a “low” heart rate intensity, and burning 150 calories per hour. If 85% of those calories come from fat, then you will burn 127.5 calories from fat.

Now, let’s say you kick up the intensity into the “moderate” zone and your calories burned per hour increases to 325. In this zone, 50% of you calories burned come from fat. That is 162.5 calories from fat!

To estimate your heart rate, you can use a perceived exertion scale.

For a complete explanation of how heart rate effects your calories burned from fat and a perceived exertion scale, then see the two sources below:

Answer 2

cardio is the only fat burning exercise - do it 4-6 times a week for 30-50min (ideally 45min because the first 20-30min you burn carbs and only then start burning fat), never go over 60min - its not gona get you faster or better results, actually it might give you slower results.
combine cardio with light weight training so you can tone your muscles and not lose them because cardio burns both - fat and muscle (more muscle=faster metabolism)

Answer 3

That heart rate stuff is BS. Show me studies backing up your claim that exercising at a certain heart rate changes the ratio of fats to carbs you burn!

Heart rate has nothing to do with it...

Answer 4

When you do cardio, train at about 65% to 85% of your max heart rate (220 minus your age).

Here is more info about the sources of energy that your body uses during exercise:
http://www.spartafit.com/articles/energy%20systems.php

Answer 5

Actually you burn calories.

Answer 6

watch waht are you eating