Burning Fat


The more muscle a person has, the greater their metabolism is, which equates to the faster they burn calories. However, resistance training to build muscle is only one part of the equation. The other parts are cardiovascular conditioning and healthy eating. A lot of men that I have encountered feel that weight training is the only thing they need to do in order to get in shape, but wonder why they can never achieve the definition that comes as a result of adding cardio conditioning and healthy eating. If you are not dedicating enough time to any one of these three elements, you will most likely not achieve the results you strive for. Having said that, this edition's column is dedicated to the importance of cardiovascular conditioning for fat burning.

Once you reach your desired weight, you only need maintain it, which usually requires you do cardio about three times per week, every other day, for 20 minutes. However, if you are training for a sport, the frequency and duration will be much different. Assuming you are not training for a sport, you will need to put more into your cardio workouts until you reach your desired weight. Since fat is not your body's first choice of fuel (carbohydrates are), you stand a better chance of tapping into your fat stores if you perform your cardio workouts first thing in the morning before eating. The duration of your workouts should be approximately 45 minutes, four or more days per week for maximum results in order to rid your body of excess fat.

That leads to the next area of importance-intensity. To maximize your results and burn the most calories you can, you need to train at a high enough intensity. This is assuming that don't have any health problems. If you do, consult with your physician before preceding any further. However, if you are healthy, begin whatever method of cardio (walking, bicycling, etc?) you choose at a moderate pace, and then progress from there. Once you have gotten your body used to the exercise, it is time to step it up a notch. If you are a veteran and have been exercising for a number of years, you can skip the slow start and begin with the next step, which is exercising in your training zone. To calculate your training zone, following the steps below:

1) Take the number 220, and subtract your age, then subtract your resting heart rate

2) Multiply that by (.5) and then add your resting heart rate back in. This gives you the low end of your training zone

3) Do the same calculation again, but use (.65) rather than (.5) to calculate the high end

Your final training zone may look something like 130-150 beats per minute, just for an example. Your job is to try to keep your exercising pulse in this zone for the duration of your cardio workout. Remember to warm up in the beginning and cool down at the end for three to five minutes. I was conservative when calculating your training zone, so after you achieve your desired weight, change the above numbers to (.6) for the low end and (.75) for the high.

Remember, cardiovascular conditioning is just one part of the whole fitness equation. Resistance training and healthy, supportive eating make up the other parts. Then throw in the all-important variables like consistency, proper rest, and supplementation to balance everything out!

© Melissa Allen is a certified personal trainer, Blackbelt & fitness consultant, as well as the owner of Optimum Condition- personal fitness training and kickboxing instruction. She is a self-syndicated columnist and a member of the San Diego Press Club and the National Society of Newspaper Columnists. She welcomes input from her readers, so please contact her with any questions or comments that you may have by calling (619) 252-4993, email her at Opticondit@aol.com, or visit her website at http://www.optimumcondition.com

More Resources

Unable to open RSS Feed $XMLfilename with error HTTP ERROR: 404, exiting

More Building Muscle Information:

Related Articles

Moving From Beginner To Intermediate Level Bodybuilding
By now you've made significant progress in your bodybuilding career. For the past three to six months you've learnt how to perform the core lifting exercises in a technically correct manner.
The Biggest Muscle Mass Gain Myths Exposed
Performing low repetition/heavy weight workouts will enable you to build muscle mass, however they will only do so for a very short period of time. The reason is that your body is always striving to maintain homeostasis, other wise know as the status quo, or to remain the same.
Weight Training Terminology For Beginners
Weight training is one of the best ways to shape up and lose weight. The benefits of weight training are too numerous to mention here.
The Skinny on Muscle Imbalances - Restoring Order As A Means Of Eliminating Back Pain
There are many causes of back pain. Injury, illness, herniated disks and poor posture are just a few.
Clothes and Shoes and Stretching
Now that we have a trainer, our next concern is to be equipped with the proper shoes and clothes, so our training experience can be maximized.If your trying to create a great body you need to start with clothes and shoes that will make you feel good as well as look good! {The reason behind that is if you look and feel good you will tend to be in a motivated state of mind, and in this state we build consistency, this is where results come from.
The Dangerous Secret of Extreme Muscle Growth
You've decided to join a gym, but you're not sure the best way to work out, and don't want to pay for a personal trainer who may not really know what he's talking about? Already an experienced weight lifter, but aren't getting the results you want? Read on for the best tips for working out if you have a full gym facility, and the secret to extreme muscle growth.Before and AfterYou should always warm up before lifting any weights.
The MYTH of Gaining Muscle Without Fat!
Many of you have expressed concerns about gaining too much body fat while on such a high calorie diet, and wonder if you should do some aerobic exercise to offset the weight gain.Absolutely not.
Why You Must Choose The Right Dumbells For Maximum Results Results
Embarking on a dumbbell exercise program? Then examine twowell known dumbbell brands If you are looking for highquality dumbbells for your ongoing dumbbell exercise andfitness training program then you should probably considerPro Style and Hex dumbbells, amongst others.While you can purchase cheaper no name brand dumbbells fromdiscount stores, buying the professional fitness equipmentmanufactured by well known fitness manufacturers will helpyou achieve your fitness goals in the longer term -offeringyou safety, durability and reliability.
Muscle Building Training Tips For Beginners
(*) Proper bodybuilding exercises technique.First steps in muscle building training are easy.
Exercise The Right Way - The Wrist Curl
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 3
Welcome to article number 2 in our series "Bodybuilding Sins That Cause Back Pain and Missed Workouts". In this article we are going to talk about how bodybuilders tend to create massive muscle imbalances and what you can do to not be one of them.
Exercise The Right Way - The Standing Calf Raise
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
Exercise The Right Way - The Wrist Extension
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
The Basics Of Dumbells And Dumbbell Workouts
Dumbbells are integral to a long term fitness and personalstrengthening plan. Dumbbells are individual weights thatare best used as part of your overall fitness workout eachday.
Muscle And Fitness -- The Third and Final Key To Successfully Achieving Your Fitness Goals
Before delving into Muscle And Fitness - The Second Key, the final and most important key to success in your muscle and fitness routine, I'd like to remind you about what the previous article discussed.In a previous article, you were given a number of steps to follow.
Glucosamine Review and Potential Benefits
Something interesting happened as my triceps workouts continued in their intensity. After doing some triceps elbow extensions and numerous other elbow extension exercises, I began to feel effects of what is known as elbow tendonitis.
Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20%
Are you looking for a simple and effective way to increase your strength? This article will show you how to incorporate isometrics into your training regime to increase the strength of your favorite lifts.Soviet research, dating back to the sixties of the 20th century, points out that isometric training preceding dynamic work may increase its effectiveness by up to 20%.
Muscle On The Brain
"A six-week cycle's gonna cost ya $170, lady -- you wanna knowhow to use 'em?"This was the bit of flotsam I picked up in the interest of leaning what families with teen boys face during last week's National Family Week focus on family fitness and health.Call it the afterglow of the Summer Olympics or an offshoot ofExtreme Makeover, or; heck, it could be the impact of Hollywoodstars and singers with sexy six-packs.
The Health Risks Associated With The Use Of Anabolic Steroids
Anabolic steroids are classed as illegal drugs and are banned by most legitimate sports organizations. There can be no disputing the fact that testosterone boosts the development of muscle mass and aids sporting performance.
10 Tips: How to Get in Shape without Sweating
Tip #1: The *Brazilian move*.The good thing about this move is that you don't need to go a gym to do it, you don't even need to find time in your day.