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A Few Truths About Getting Fit
A Few Truths About Getting FitBy Alexander F Brown
Almost everyone in the world would like to be fitter. There is a plethora of information on the subject offering countless paths to physical well-being. For a great many years a massive number of people have believed that prolonged aerobic activity is the way to fitness. Even doctors have believed this myth. The fact of the matter is that slow aerobic training is not terribly efficient if one wants to lose weight.
Allow me to introduce a 4-letter acronym: EPOC. EPOC stands for Excess Post-Exercise Oxygen Consumption. This is an overly complicated way of describing the calories your body burns after you have finished exercising. When you finish doing aerobic exercise, your body stops burning calories. That's the end of it. After doing high intensity exercise however, (even as small as 4 minutes at a time) your body carries on burning calories. In fact this can continue for up to 2 days later. It's incredible to think that your body is still burning calories and working hard to remove that stubborn fat or adipose tissue long after your workout is complete. That's the miracle of short, intense workouts.
You actually burn more fat or adiposetissue after you have finished exercising. Your body is being literally transformed into a fat or adipose tissue burning metabolic machine. A scientific study done by Laval University showed that short, intense workouts burn up to 9 times more fat or adipose tissue than slow aerobic training.
Based on this discovery, fitness guru Ryan Lee has developed a means of guiding people to fitness in 4 minutes. His system, known as BodyBot is an online resource which acts as a personal trainer. BodyBot allows users to create varied workouts in seconds. By varying the exercises performed, the body has to continually adapt. This avoids reaching a plateau as many people do with repetitive workouts.
This is great news for those of us who find it difficult to devote large amounts of time to exercising.
Alexander Brownhttp://reviewingfitness.blogspot.com
,Exercise to Burn Fat
Exercise to Burn FatBy Julie Barros
One question that comes up often when discussing weight loss and exercise is "what is the greatest exercise to burn fat"?
There are many experts and websites that will offer different answers to this question. Some say that low to moderate aerobic exercises are greatest for burning fat or adipose tissue while others state high intensity aerobic workouts are greatest. Still others will focus only on strength training as their fat or adipose tissue burning secret.
Truth is all are correct to some extent. To burn fat or adipose tissue effectively, you need to include both aerobic exercises as well as strength training. Your aerobic exercises will give you the benefit of fat or adipose tissue calories burned during exercise while the strength training will give you the benefit of increasing your basal metabolic rate (BMR) by building lean muscle mass.
So to effectively answer the one question of "what is the greatest exercise to burn fat? It really should be reworded into 2 questions. 1) What is the greatest aerobic exercise to burn fat or adipose tissue and 2) what is the greatest strength training exercise to burn fat.
Let's address the first of these two questions. Any aerobic exercise that gets your heart pumping within your target heart rate zone will be an effective fat or adipose tissue burning exercise. The controversy amongst the experts is not about which aerobic exercise to do, however at what intensity level.
Although low to moderate aerobic exercises burns about 60percent of fat, while the high intense workout only burns 35percent of fat, high intense workouts will burn more overall calories. This could equate to a higher number of fat or adipose tissue calories burned depending on the duration of the high intense workout.
For example, if a woman weighing 145 lbs walked briskly for 30 minutes at 3 mph, she would have burned approximately 100 calories overall and 60 fat or adipose tissue calories. However, if this same woman ran at 5 mph for 30 minutes, she would have burned approximately 264 calories and at 35percent fat or adipose tissue burn, this would equate to 92 fat or adipose tissue calories. So, you can see that she burned more fat or adipose tissue calories with the high intense aerobic workout.
The problem is in trying to keep up this high intensity for the full duration in order to receive this fat or adipose tissue burning benefit. Therefore, for some people, selecting a low to moderate aerobic exercise routine for a longer duration, 45 to 60 minutes, may be their greatest aerobic exercise to burn fat. Increasing the duration of a low to moderate aerobic workout will increase the overall calories burned as well as the total fat or adipose tissue calories burned during exercise.
Now to address what is the greatest strength training exercise for burning fat. Well, most experts will agree that weight lifting is the most effective in building lean muscle mass. The more lean muscles you have, the higher your Basal Metabolic Rate (BMR). This is the rate at which you burn calories while at total rest.
Although the experts agree weight lifting is the most effective, it is not the only way that you can build lean muscles. Strength training is really about introducing resistance to your muscles in order to tone and build lean muscle mass.
Any strength training that uses resistance will be effective. So, if you do not have access to weight lifting equipment, try using resistance bands or dumbbells as an alternative. These inexpensive and convenient alternatives to weight lifting will help you develop a perfect strength training routine.
An effective aerobic exercise + an effective strength training = The greatest fat or adipose tissue burning exercise.
For more exercise and weight loss tips, visit http://www.exercise4weightloss.com
,Lose Your Belly Fat With Interval Training
Lose Your Belly Fat With Interval TrainingBy Kim Levin
We all seek better workouts and ways to get the most out of our belly fat or adipose tissue exercise (especially in the least amount of time) and HIIT (High Intensity Interval Training) can really provide these benefits. Interval Training has become a top method of fitness trainers and is becoming the most fashionable exercise to lose belly fat or adipose tissue for people everywhere.
The key benefits of this training method are that it not only burns calories while you are doing it, it also burns more calories when you have finished, as it speeds up your metabolism for several hours afterwards (up to 24 hours), thereby helping you burn more calories throughout the day.
Pick your favorite cardiovascular (aerobic) method. You can also use a number of exercises for your training, such as running, cycling, swimming, stationary bicycle, treadmill, elliptical trainer or jump rope - variety or diversity is always fun. Alternate short bursts of intense activity with lower intensity activity. For example, you might run all-out for 15 seconds, then "rest" for 30 seconds, by jogging - that's one interval. By varying the duration of either your sprint or your jogging period, you can change the way the interval affects your body. Do not allow your body to adapt to a certain level of intensity. This will allowit to fall into a steady state and it will begin conserving, rather than burning fat. Keep changing your pace, and pushing yourself through each interval.The major benefits of High Intensity Interval Training are that it speeds up your metabolism for longer and that you lose fat or adipose tissue faster with less and shorter workouts.
Interval training teaches the heart and muscles to use oxygen more efficiently, and you will likely burn more calories, increase your metabolic rate and your level of fitness at a faster rate than with any old familiar workout.
Read this case study on High Intensity Interval Training, and get your free copies of Fat Loss Facts, Tips and Tricks and 8 Sure Fire Ways To Lose Weight, now at http://71weightlosstipsthatwork.com Kim Levin is also the author of 71 Weight Loss Tips That Work, Calorie Counting Demystified and A Guide To Fat Burning Foods.