Entries Tagged 'Burn fat' ↓

Here are some of the terrific benefits you can enjoy when you start jogging regularly.

Weight Control

Clearly, one of the biggest benefits of jogging is losing weight because jogging helps our bodies consume oxygen. The volume of oxygen consumed or extracted from the muscles is important. Muscles, like engines, burn fuel only they burn carbohydrates and fat. Once oxygen is inside the muscle it burns the fat and carbohydrates to keep the muscles going. It has a domino effect: the more efficient our muscles become at consuming oxygen, the fat and carbohydrates we burn, the more fit we become and the longer we can exercise.

You’ll have more endurance because your muscles won’t run out of oxygen as quickly as someone who is not jogging regularly. This is a great benefit of jogging because losing weight will help you build confidence and feel good about yourself.

Stronger Muscles

Jogging will strengthen your muscles because it’s a weight bearing activity. Your muscles will also burn more calories. The more muscle mass you have the more calories you’ll burn even when you’re not jogging.

Studies estimate that you’ll burn 35-50 calories per day for each pound of muscle you add to your body. So an extra five pounds of muscle will burn between 175-250 calories a day or it’ll burn an extra pound of fat every two weeks to twenty days. It pays to build muscle! Continue reading →

We are going to investigate in this post the benefits of exercising and how one should exercise for maximum fat loss. The following post then will deal with the psychology of exercising, in other words, how to achieve faster our set goal in our "Easy Fat Loss program". It is one thing to understand the general health benefits of cardio exercising and how it helps in fat loss, it’s another thing to overcome the resistance to "self-torture", as many of us like to call exercising. "Just do it", as a sport shoe company tells us, is not enough motivation for the majority. The benefits of regular cardio training are pretty well-known (but often not taken seriously):

* Strengthening heart and lungs
* Reducing stress
* Reduction in risk of heart disease and various types of cancer
* Relief from depression and anxiety
* Improved bone density (weight bearing sport)
* Increased confidence: looking and feeling better
* More stamina and energy
* Better sleep
* Better sex life (!)
* Ah, yes – nearly forgot: fat (weight) loss!

Obviously, there is a reason why I did put fat loss last in the list. Not because it is the least important but rather to encourage you to read first about all the "additional" benefits you get "free of charge", while sweating and puffing to your original goal: the easy fat loss. How should I exercise for maximum fat loss? Now that we are convinced, there are many reasons to get up from the couch into our running/walking shows or on the bike, we need to know, which way of exercising burns maximum fat, this still being our main motivation – at least at the beginning. Without being able to enter here into the concepts of exercise physiology, it is the aerobic cardio training (requiring oxygen), which is the only way to burn the unwanted fat, as it is generating the required energy from many types of molecules in the body: glucose, lactic acid, fatty acid, keto acids and many others. Since most people do have a big reserve of energy stored in their body fat (10 kg = 90,000 kcal or more), energy supply from the Aerobic Sytem can last very long. The two other energy resynthesizing systems, Phosphocreatine and Lactid Acid, are both anaerobic (requiring no oxygen), therefore don’t burn fat. Most of our body fat is stored as subcutaneous fat, under the skin (this makes us look fat). Only a maximum of a few 100 gram is found as intramuscular fat, which is the majority of fat burned locally for energising the muscles during exercise. But it does not last forever, as e.g. a 70 kg non-overweight man has only 160 g of it (equivalent to 1440 kcal). Exercising is differentiated into low, medium and high intensity training. The equivalent in heart rate in percentage of the maximum HR for each training level is 60 -70%, 70 – 85% and 85 to 100%. HR max is calculated as HRmax = 205.8 – (0.685 × Age) Now, regular training will lead to energy production from muscle fat oxydation between 30 and 60% of the required fuel. You will need to train 45 to 60 minutes at least 3 times (better 5 times) weekly at 60 to 70% intensity, where the percentage of fat used as fuel is maximised.

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Did you know that walking is one of the least effective ways to burn calories? If you have knee, back or another issue that prevents higher impact activities then a good bike ride is a great alternative. Another factor to note is that the more weight you lose the less effective a cardio exercise will become. This happens because your body doesn’t have to work as hard to carry itself.

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Endurance training indeed burns a lot of calories, but researchers believe it is not the most optimal way to get rid of your body fat.

When performing moderate exercise, your body burns fat but does so for energy. Performing in this manner most of the time sends the signal to your body to hold on to fat. Thus, with moderate exercise alone, your body will store more fat.

On the other hand, when you perform short bursts of more intense exercises, your body consumes a substance named glycogen that is stored away in the muscle tissues. This high intensity workout will condition your body to store more energy in your muscle rather than in your fat. Exercising like this is also more beneficial to burn fat throughout your rest period, as this is when glycogen is replenished in muscle restored.

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