How To Burn Fat Faster

Millions of exercise enthusiasts want to now the most effective way to burn and lose fat. Are we exercising at the correct intensity rate and are we working out at the right time of day?

So is there any one better form of cardio exercise to do than the other?
A lot of research has shown that running causes more muscle damage which leads to a less positive nitrogen balance and an increased need for protein for tissue repair. So running will cause a greater metabolic and caloric stress on the body. Yet this does suggest that running causes a greater loss of fat than that of cycling due to increased post-exercise calorie burning. When it comes to cycling, research studies indicate that upright cycling will achieve a higher heart rate and greater oxygen uptake at peak exercise. The studies aloes show that upright cycling is more efficient for creating a caloric deficit which could lead to greater fat loss.

What time of day is the best for cardio and at what intensity level?
If you exercise in the morning in a state of fast from overnight sleeping, you will have lower blood glucose levels and higher levels of free fatty acids…this will allow your body to use more fats as an energy source. For intensity of your work out, many studies will suggest that max rates occur at 65 to 75% of the max exercise intensity. You would need to look for the specific zone where maximal fat burning occurs with each exercise. Higher intensity work outs are the best form for high levels of fat burning and creating a negative energy balance conducive to weight loss.

For anybody who may find it boring or difficult to do cardio….circuit training is also very effective. People in circuit training have shown that their oxygen uptake and heart rate levels over the first 30 minutes are much higher. Your metabolism will also stay higher after this method of training up to about 14.5 hours.

How Much Cardio Should I Be Doing For Fat Loss?
Everybody has different ideas of optimal fat loss. For instance a pro bodybuilder may do two one-hour sessions a day. Yet for the average person looking to lose little body fat and maintain will do 20-30 minute cardio workouts just 2-3 times per a week. You will need to define exactly what your goals are. You may consider splitting your cardio session into two workouts per a day to allow for a greater acute post-exercise calorie turnover. However new research shows that athletes use greater amounts of fat as energy at rest and during exercise.

Overall you may want to really look at what your long term goal is. Many find a low intense workout in the morning followed by a higher intensity workout in the afternoon provides fast and great results due to greater calorie burning. Resistance training will lead to greater caloric burning after exercise than your basic aerobic workout such as cycling or running. Last, exercise when you are low on food or when blood glucose is low because this will result in increased use of fats as a fuel source.