Fat Burning Weight Training

The confidence is if you are in the "fat-burning zone" you are maximizing your fat loss. To get a clear comprehension of whether this confidence is true or false we must first define the "fat-burning zone" and what the "cardio training zone".

The fat burning zone is 'Low Intensity Cardio' where your heart rate is between 60 - 70% of your maximum heart rate. This heart rate range is reached by standing up, walking fast or jogging. Will you burn fat yes, but just 50% of total fat you consume are coming from fat. If you claim that intensity level after 20 min 70-80% of fat are coming now from fat and just 20-30% from carbohydrates. But this is the time when most of the population stop anyways.

The cardio training zone is 'High Intensity Cardio' and your heart rate is between 70 - 85% of your maximum heart rate.

Maximum heart rate can be estimated by the following formula:

(220 - Age) = Maximum Heart Rate

Example: (220-28) = 192b.p.m. (beats per minute) is the maximum heart rate.

fat burning zone - low intensity zone 192 x 60% - 70% = 115 - 134b.p.m.

cardio training zone - high intensity zone 192 x 70% - 85% = 134 - 163b.p.m.

So is the "fat-burning zone" the best way to lose fat?

You great sit down for this one... the write back is no.

Although the "fat-burning zone" uses a higher ration of fat for fuel; you need to look at the big picture which is fat burned. Below is a chart that compares the two training zones.

Low Intensity Training burns 50% fat for fuel ex: 100 fat x 50% = 50 fat from fat
High Intensity Training burns 40% fat for fuel ex: 160 fat x 40% = 64 fat from fat

Say, for example, you burn 100 fat in 20 minutes of Low Intensity rehearsal compared to 160 fat in 10 minutes of High Intensity Exercise, you've still burned more total fat doing High Intensity Exercise.

The lowest line:
For individuals new to rehearsal it is recommended to start in this low intensity zone (60 - 70% of maximum heart rate). There will be some benefit in the first 2-3 weeks, initially they can sense even some weight loss.

But after this preliminary stage gradually we need to increase the intensity of our routine. Remember, this increase corresponds to a 70 - 85% of Maximum Hart Rate. Maintaining a higher intensity of rehearsal for a longer time could be sometimes very chalanging. In this cases what is called interval training represents a great tool. This means that we can increase the intensity level for a short period of time ( 30sec. - 2 min) returning after each interval to a basic intensity level. For example an preliminary intensity corresponding to 60% of Mhr. First interval at an increase to 80% of Mhr, maintaining this level for 1 minute, returning to a 60% Mhr for 2-3 minutes. And beginning a new cycle

Most of the circuit training routines I have seen have always involved using roughly 6 to 10 separate machines, which in my concept is not realistic if you're working out in a busy gym. Maybe back in the 80s and 90s this was feasible. At that time this circuit training workouts are being promoted heavily. The major advantage of circuit training was that it only took two or three -- 30 puny workout sessions per week to get in improbable shape. In fact, they even offered gym memberships where you only had way to the gym on three alternating days.

Some people got a bad taste from this type of marketing. Recently I decided to take an additional one look at circuit training workouts and routines.

I believe there are still many benefits of circuit training. And I know that many individuals could gain some additional muscle size and power from a well concept out circuit training routine. Although, most people believe that you need to be a member of the gym in order to use circuit training it is possible to do circuit training workout with other pieces of practice equipment. Some that I would advise would be, resistance bands, an isometric exerciser or so dumbbells.

How to Burn Body Fat without Cardio

You may or may not know this but I'm a big fan of cardio exercise. So it may come as a shock or surprise to you when I tell you that you can burn just as much body fat without doing cardio. How can you do this may ask?

Well it's an entirely new philosophy or should I say separate philosophy than whatever else you may be familiar with. Essentially it's a fat burning routine that you can do with an isometric exerciser or with resistance bands.

You see the improbable thing about circuit training workout is that it's a great way to burn body fat. In this type of workout routine you were not training for mass or power necessarily. What your doing is pushing your conditioning by taking very puny rest -- less than 30 to 45 seconds -- in between exercises. As a succeed you generate what's called an -- Hgh response.

This is the same as doing high-intensity interval training with free weights.

The great part about this type of circuit training workout is that you continue to burn body fat even after you're done training.

Here are the circuit training workout basics.

A circuit training routine is made up of any exercises performed one after an additional one with as puny rest as possible in between. You will rest no longer than 15 seconds in between each set. 30 seconds would be the maximum out of rest but, you should avoid this as it will diminish your results. Circuit training workouts are not the most optimal training workouts if you're trying to build a lot of muscle mass. It is best powerful as a way to couple your cardio with your power training.

But don't think you can be sitting on your lawn chair sipping margaritas. A good circuit training workout will kick your butt.