You may have noticed that many of the cardio machines you are using at the gym include settings for something called the “fat burning zone” and wondered what that may be. If you have used that option, you may have found that it was a lower-intensity workout that kept your heart rate at a moderate level for a longer, less strenuous workout. You may have also been left with the question as to whether or not that was the best “fat burning” workout for you. The answer is… “maybe… maybe not.”
The answer really depends on your own body. A machine is made to target the general population and provide a workout that will work for the majority. The body normally burns a mix of carbohydrate, as glucose, and fat for fuel. The theory behind the “fat burning zone” is that the body burns a higher ratio of fat by following a prolonged, lower intensity workout. However, you may be able to burn more fat by working out at higher intensity levels; it really depends on whether your body is ready for it or not.
For example, if exercising at a slow rate burns 60 percent fat and 40 percent glucose and a higher intensity that burns only 30 percent fat and 70 percent glucose, you may still burn more fat at the higher intensity. Therefore, if you workout for a longer, more intense duration, you will probably end up burning more fat.
However, if your body is not prepared properly, this is not recommended. If you are a beginner or just getting back to working out, it may be better to start with the “fat burning zone” concept. Start out by doing 30 minutes of cardio keeping your target heart rate at a moderate, fat burning level. Do this three to four times a week if your goal is to lose body fat. Increase your duration the second and third weeks by 10 minutes. After you have mastered this, continue to increase your intensity.
If you are new to fitness, it is always recommended to consult your physician before beginning an exercise plan. By causing an injury or pushing your body too far, you can not only put yourself in danger, but also become frustrated and lose motivation. Once you have the approval of your doctor, starting a class or consulting a fitness professional is a good way to design a lasting fitness plan. Remember to keep your workout fun while pushing yourself to get results. Looking in the mirror and seeing the changes to your body is the most sustaining motivation you will find.
The avocado is a delicious, buttery fruit that has good fat that can improve your heart health. If you are craving a “decadent” meal, instead of ordering that cheeseburger, try a turkey burger on a whole-wheat bun topped with guacamole. If you are making it at home, just cut the avocado in half, squeeze out the insides and mix in fresh lime juice and chopped cilantro and onions. This meal is fast, cheap and healthy and as long as you don’t do it too often, it won’t get in the way of your fat-burning goals.
Be creative! Avocado or guacamole can be a good option for many meals which may have included a slice of cheese.
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Nowadays, everybody knows that you can lose body fat by cutting dietary fats and carbs. What about the fats that your body needs and sometimes craves? Though a low-carb, high protein, low fat diet is a great option for fat-loss, it may not an effective long-term nutritional plan for many people. A healthy fat can be a sustaining source of energy for the body. It can provide the extra kick you need to get in a good workout after a long day at the job. If you choose your fats wisely, they can have many positive effects on the body. Fish Oils (Salmon, Tuna and other Marine Oils): These can reduce the risk of CHD and also maintain good mental and visual function. Salad Oils: Olive oil, grape seed oil and walnut oil and all, healthy delicious options. They can also help maintain good heart health. Walnuts and Flax: Also great for heart health. Flax seed can reduce your bad cholesterol. Almonds and Hazelnuts: May reduce cell damage, improve heart health and boost your immune system. If you are trying to maintain a low fat diet, be careful of having too many of these because they tend to also be high in calories. However, by monitoring your intake to these healthy fats, you can improve your health, curb your fatty cravings and avoid too many calories and increasing body fat.
Aside from many of the negative effects of stress, it can cause you to gain weight. When we are under stress our body triggers a release of a variety of hormones. The "fight or flight" syndrome may be brought on by actual danger, but it also can be caused by the more mundane aspect of life, such as a demanding work schedule, relationship issues or lack of sleep. If you remain in a state of stress for an extended period of time, you may be suffering from a chronic problem, putting your health at risk. Aside from many of the serious effects of long-term stress, chronic stress can have the more immediate effect of inducing weight gain. Chronic stress can contribute to weight gain in the following ways: Metabolism People experiencing chronic stress tend to crave more fatty, salty and sugary foods. These include sweets, processed food and other things that are not as good for you. These foods are typically less healthy and lead to increased weight gain. Try to identify patterns and replace your “stress eating” with the more healthy approach of eating wholesome, light meals at a higher frequency. Blood Sugar Prolonged stress can affect your blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia. Too much stress can be linked to a variety of health concerns that can lead to greater problems, like heart attacks and diabetes. Fat Storage Excessive stress even affects where we tend to store fat. Higher levels of stress are linked to greater levels of abdominal fat. Unfortunately, abdominal fat is not only aesthetically undesirable, but comes with greater health risks than fat stored in other areas of the body. Poor Nutritional Choices Stress can put us into “shut down” mode; a mood where we will cut corners in our lives just to get by. Rather than investing the time and energy in grocery shopping or planning a healthy meal, we may just stop at the local fast food joint to avoid the hassle. This is a double-edged sword; not only will it lead to greater fat gain and, though it may give us the quick boost we need now, fast food does not provide the lasting energy needed to get through the day. If you have a busy work schedule, try preparing a lunch the night before to take to work. It will help you control your diet and you may be surprised at the time and money you save. The message is clear. Poor health choices brought on by stress will just lead to more stress in the long-run. Take time out of your busy schedule to take a deep breath, stretch, get in a workout or fitness class and make sure to plan a healthy meal.
