Losing Bodyfat

 The basis of this article is to provide an alternative point of view regarding the need to be in the so called "fat burning zone" in order to experience losing bodyfat. In conjunction with Craig Ballantyne, this article will address this outdated mentality. In fact, the article will provide evidence that aiming for a target heart rate in the so called fat burning zone is the opposite of what you should be focusing on to get maximum fat loss benefit.

One of the myths touted by the fitness industry is that it is necessary to maintain a steady state heart rate in order to enter the fat burning zone to lose body fat. This is simply not true and causes many people to engage in steady state exercise that is ineffective for losing body fat and to achieve the desired results. The purposes of this article is to provide a different set of guidelines for exercise to lose bodyfat.

You need to dispel this myth that achieving a target heart rate during exercise will produce superior results. Turbulence training workouts conducted out of the gym, which uses a variable high intensity approach actually produces superior results because it burns more fat and consumes greater calories. This result is not due to the elevated heart rate, even though your heart rate is increased due to the nature of the supersets and intervals but rather from the hormonal and metabolic response achieved from the variable rate.

Research conducted over the last 10 years has produced some important facts. Heavy weight training performing 6-8 repetitions is superior to sets of 12-15 for burning body fat. For 1-2 days after the training period, the research indicates that the body actually consumes a higher amount of calories by stimulating the metabolism. That's one of the main facets of turbulence training and why it gets results.
The research also indicates that high variable interval training is superior to that of slow steady pace cardio work for losing body fat and raising the metabolic rate. For longer term results, if you focus on the internal metabolic response your body gets from the workout instead of how many calories you burn from the steady state aerobic exercise you'll actually get better results. High variable interval training is not only better result producing, it is also more time efficient.

In terms of interval training, the important component of target heart rate is taking enough time during your recovery to allow your heart rate to drop back to approximately 60% of your maximum heart rate. You do not want to superimpose the interval too quickly or exercise too intensely during the recovery phase.The bottom line to lose body fat percentage is to structure your training to take advantage of variable intensity. Whether it is weight training or interval training, you should concentrate more on high intensity with adequate recovery than steady state training. You'll enjoy the benefits of losing bodyfat that comes from the economy of exercise.

Learn more about the ideal combination of training and nutrition to build muscle or build a lean and athletic body.

An article on weight training exercise.