The fact is that all exercises can be classified as fat burning exercises. All exercise, when done correctly, will cause your heart rate to increase and will force you to breathe faster. Cardiovascular exercises are specifically designed to improve cardio fitness while any type of aerobic exercise will cause you to breathe faster.
There are, however, certain techniques which will help you burn calories at a faster rate.
Remember that muscle is heavier than fat. So although you might be putting on weight, when you first begin exercising, you will still be reducing your overall body fat. As you continue exercising, you will go over the threshold and you will start noticing a loss in weight.
Burning calories alone is not going to help you get thinner, you also need to adjust your diet. Consult a professional nutritionist who will be able to work out the best eating plan for you but whatever you do, avoid any diet shakes or pill diets.
Please read our General Disclaimer before you start any new exercise program.
But what should your ideal weight be?
The BMI is a measurement of a person's weight in relation to his or her height but it does not take into account your age.
The formula for calculating your BMI is as follows:
BMI = Body Weight in Kilograms divided by the square of you height in metres.
Let us use an example.
If you weigh 78 Kilograms and you are 1,76 meters tall, your BMI is 22.15 which means that you are at a healthy and normal weight for your height.
BMI = 78 / 1,76 x 1,76 = 78 / 3.52 = 22.15
The guidelines are as follows:
The formula for imperial units is:
BMI = Weight in pounds divided by the square of your height in inches and multiplied by 703.
Or BMI = mass (lb) / (height (in) x height (in)) x 703
When it comes to fat burning exercises, there are many myths. Here are the three most popular ones.
You can lose fat from one part of the body
Fat loss is overall in the body and not just from one spot. It is like emptying a pond. You may be taking the water out from one of the corners of the bond but the water level is dropping over the whole pond and not just in that corner.
Resistance and weight training will make your bulky.
This is not true! Muscle will actually make you look smaller.
While you are engaged in weight training, you tend to eat more than normal because you are burning more calories. What makes people bulky is that, once they stop exercising, they continue to eat the same quantities of food that they did while training.
That will make you bulky!
You must perform moderately paced cardiovascular and aerobics exercise to get the best benefits
Not so! Short periods of workout intensity followed by periods of recovery are more beneficial to improve cardio fitness, aerobic workout and fat burn than steady levels. This is called interval of rhythmic training.
My nephew, who is a gym instructor, maintains that the best fat burning exercise without equipment is hiking or mountain biking. He says that it is a natural interval training way to exercise because it naturally forces you into short periods of intensity as you climb followed by periods of recovery when you are descending.
Another bonus is that you are out in the fresh air, surrounded by nature. Vegetation naturally converts carbon dioxide into oxygen during daytime. Nevertheless, there are some rules to observe when you are up in the mountain.
Keep to the designated paths, do not get caught in the mountain after dark and avoid exposure to full sunshine between 11 am and 3 pm.
If you prefer to exercise using cardiovascular machines, here are a few tips, which I got from Joe Dowbell, a gym owner.
When using the treadmill, don’t set the machine for level ground. Set the incline at 1% or 1.5%.
This slight angle will increase the fat burning potential of the workout, without overloading your leg muscles.
The incline will also help to shorten your stride reducing your risk of injury caused by overstepping.
If you use a rowing machine for your fat burning exercises workout, do not use the upper body to initiate your strokes.
Your legs are the primary movers. Initiate the drive with your legs and keep your arms straight. When your legs have straightened, pull the handle to your sternum. On the recovery, keep your legs straight until the handle travels past your knees.
The common mistake with these machines is that people tend to set the resistance too low and let momentum do the work. You need to use the legs to propel each step.
Set the resistance to the level that you feel like your legs are pushing the ramp down. It will still be a low impact workout but you will increase the rate of kilojoules burnt.
Don’t stay in your seat.
During the workout or intense portion of each set, increase the resistance and stand up as if you were mountain biking up a hill.
You will turn a leg dominant workout into a total body fat burning exercises workout.
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