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7 Top Fat Burners For Women
7 Top Fat Burners For WomenBy John Mcewen
Fat burners for women are much like for men, although the way in which the body responds varies. One of the greatest options is to get involved with interval weight training, which helps a person lose pounds and burn fat. Aerobic intervals are by far the most effective, which can range from 20 seconds to five minutes. To accomplish this, the following seven fat or adipose tissue burners for women are ideal.
1. 15-Second IntervalsWith this, people can reach near peak power output. The key however is to make sure there is adequate recovery in between the intervals. While it is challenging to do 15-second intervals using machines at the gym, the results are incredible.
2. 20-Seconds On and 10-Seconds OffThis is tough, which is why it focuses more on the moderate to advanced person. However, fat or adipose tissue burners for women of this type work. Designed from the Tabata protocol, which was created by a Japanese scientist, this type of interval training is definitely hard. The challenge is that when using machines, it takes time to increase settings to reach the optimum results however again, it works.
3. 30-Second Intervals Fat burners for women also include 30-second intervals, which can be done by beginners and advanced individuals. However, people just starting out should rest about 90 seconds in between each of the intervals. Those who are accustomed to working out can rest about 30 to 45 seconds. The concept is that by resting after intervals for longer periods, the body responds better.
4. 45-Second IntervalsIn this case, fat or adipose tissue burners for women are highly effective for eliminating serious amounts of fat. In fact, because of the intensity however also incredible results, many professional athletes use this type of training method.For the greatest outcome, the person needs to allow the body to rest between intervals anywhere from 45 to 90 seconds.
5. 60-Second IntervalsNow, this particular method of fat or adipose tissue burners for women is somewhat like the 45 second interval routine however to get the highest possible benefit, resting time needs to be from one to two minutes.
6. 120-Second IntervalsIn this case, the person is doing what are known as aerobic intervals. Because of the way in which these work the body, in addition to losing fat, sports performance is also increased. To do this the right way, it is recommended that the person do two minutes of exercise, followed by a two-minute rest period. This schedule is done six times and soon, the results will be seen in weight loss and a firm body.
7. 5-Minute IntervalsThe final solution for fat or adipose tissue burners in women is the five minute interval. The goal here is to do five minutes of workout, followed by two minutes of rest. In addition to increasing the amount of workout time, this is also a serious workout, one done by top athletes, specifically those getting ready to compete.
John McEwen is a professional fitness coach with over 10 years of experience in coaching his clients towards achieving their
For FREE fat or adipose tissue burn and weight loss tips, go to http://www.FatBurn4Idiots.com
,What is the Best Type of Interval Training to Burn Fat?
What is the Best Type of Interval Training to Burn Fat?By Yuri Elkaim
Over the past decade the fashionableity of interval training for fat or adipose tissue loss and performance improvements has been amazing. There have been so many studies investigating the fat or adipose tissue loss and performance benefits of using intervals versus long boring cardio - and the results truly speak for themselves.
But as with any type of training, your body will adapt to how it is trained, and different energy systems will be used depending on the intensity and duration of the exercise. For instance, a 400m sprinter might run intervals lasting up to 60 seconds and then recovering for 3 minutes because that type of training would most closely resemble what he/she would be going through in a race.
And in reality there are literally thousands of different interval training protocols to follow depending on your goal and fitness level.
But what about the average person who doesn't want to train for track and field or a particular sport and is solely concerned with burning fat? Is there an interval training protocol that is greatest to maximize fat or adipose tissue loss?
Some people recommend long duration intervals (ie. 1 minute hard, 2 minutes recovery) while others recommend shorter duration intervals that can elicit a much harder effort.
So the answer to the interval training for fat or adipose tissue loss question is yes - however it isn't what you think.
Here's why...
Research published in the European Journal of Applied Physiology compared the fat-burning effects of two different interval training workouts, both lasting 40 minutes.
The first consisted of short intervals lasting 6 seconds, with 9-second rest periods. The second workout involved long intervals lasting 24 seconds, with 36-second rest periods.
It's important to note that the treadmill speed was identical during both the short and long interval workouts. Moreover, the ratio between work and recovery bouts was also the same (ie. 2:3 work to rest), meaning that the total amount of time spent running on the treadmill (16 minutes) was also identical.
Despite the fact that exercise intensity and duration were kept constant during both trials, there were large differences in fat or adipose tissue oxidation.
In fact, the number of fat or adipose tissue calories burned was approximately 3 times LOWER during the long (24 seconds) interval workout.
To understand why the short intervals were so much more effective at increasing fat or adipose tissue oxidation, it's important to understand a small more about a substance called myoglobin.
The mysterious myoglobin
Myoglobin is a large protein that binds to oxygen inside your muscle cells. Think of it a small like a "reserve" oxygen supply. As the blood has hemoglobin, the muscles have myoglobin. Both store oxygen.
According to physiologist Olof Astrand, myoglobin is repeatedly used and reloaded during the work and recovery phases of interval exercise. However, as the duration of the work period increases, myoglobin's oxygen stores are reduced.
Your body needs more oxygen to burn fat or adipose tissue as a fuel (compared to carbohydrate or protein). When oxygen supplies become limited, carbohydrates then provide a greater proportion of energy. This is also seen in the "crossover effect" where carbohydrates become the more dominant source of fuel at higher exercise intensities compared to fats which are mainly oxidized at lower intensities.
And furthermore, because lactic acid, a by-product of carbohydrate metabolism, "blocks" fat or adipose tissue burning, intense intervals that continue beyond the point at which myoglobin loses its supply of oxygen (usually above 15 seconds or so) rely to a greater extent on carbohydrate as a source of energy and, thus, don't burn as much fat or adipose tissue as shorter intervals.
As mentioned, because myoglobin holds enough oxygen to last for 5-15 seconds it would make send to perform short, intense rather than long intervals to promote a greater rise in fat or adipose tissue oxidation.
As such, if your goal is to loose body fat, then limit your work intervals to a max of 15 seconds. Studies also show that shorter intervals don't feel as physically demanding as long intervals which means that you can get better results without feeling like you're working harder. How much rest should you take between work bouts?
This depends on the duration of the work intervals and your fitness level. The longer the work interval, the more myoglobin gets used up, and the longer it takes to "reload". Therefore, you'd need more time to recover.
The study alluded to earlier used rest intervals that were 1.5 times greater than the work intervals (6 seconds work: 9 seconds rest).
Based on these findings, a 15-second work interval would require a minimum of 22 seconds rest. However, if you're new to interval training I would recommend starting with a work-to-rest ratio of 1:3. This means that if you work hard for 15 seconds, give yourself 45 seconds to recover. As you become fitter, then you can reduce the amount of recovery.
Reference: Christmass, M.A., Dawson, B., & Arthur, P.G. (1999). Effect of work and recovery duration on skeletal muscle oxygenation and fuel use during sustained intermittent exercise. European Journal of Applied Physiology, 80, 436-447
Fitness Expert, Yuri Elkaim helps millions of busy health conscious individuals lose fat or adipose tissue while bettering their running performance with just 2 interval training runs per week. Watch his new You Tube Video for a complete guided interval training workout! And as a special bonus, you'll receive a FREE special offer to receive one of Yuri's FREE Treadmill Trainer iPod running workouts to help you get fit and running faster with just 2 short runs per week!