Tuesday, November 24, 2009

How can I lose fat?

The following tips were taken from the insert in my Creative Aerobics disk by Linda Haught.

There are 6 basic keys to losing fat.

1. The frequency with which you exercise aerobically.

If you have more body fat than you should, it is recommended that you exercise 6 times a week (once a day) for 30 minutes. Depending on the intensity and duration of your workout, your metabolism will double between 3 to 6 hours after you finish working out.

If you are overweight or a beginner, it is recommended that you perform your aerobic routine every other day to avoid injury. On the days you do not work out, take a brisk walk, swim laps, or jog on a rebounder for at least 20 minutes, preferably for 30 minutes.

2. The consistency with which you work out.

If your goal is to lose fat, it is important that for at least 3 months you are very regular. Don't take a 2 day vacation.

3. The intensity with which you work out.

Although you cannot start out exercising at an 80% target heart rate, this should be your goal when you get into better condition.

4. The duration of your workout

It is important that you keep your heart rate up for 30 minutes, even if it means being less intense - walking instead of jogging or performing aerobics with marching or stepping only. The reason for this is that for the first 12 minutes of your workout you are using a higher percentage of glycogen (calories stored in the muscles) for energy and a lower percentage of fat. However, after 12 minutes the glycogen becomes somewhat depleted. At this point your body is forced to use greater amounts of fat for energy if you continue to exercise.

** from Tami - It is better to lump all your daily exercise into 1 session, if possible. When I finish my aerobic routine, I automatically jump over to my elliptical to finish the remainder of the hour of exercise. I consider this to be my fat burning bonus points. Once I get past my initial 12 minutes, I figure it is all on fat burning from here on out.

5. The type of food you eat

Cut back on fats and sugars. Although the number one cause of overweight in our country (USA) is lack of exercise, the second biggest problem is a high level of fats in the diet. Do not cut back on complex carbohydrates (vagetables, fruits, pasta, bread, etc).

** Tami's note. Make your pastas and breads whole grain, if possible.

6. The breakfast that you eat

Do not skip breakfast! Skipping breakfast is common in overweight people. You need breakfast to raise your metabolism after a night's sleep.

Keep Crunchin'! We can do it!

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