When it comes to losing weight, it is important to create the optimum exercise program to increase fat loss. For maximum fat-burning and weight-loss potential, cardio and weight training should be included into your routine. Both forms of exercise work to help burn fat in different ways. Additionally, caloric expenditure for each must be considered based on intensity level and type of cardio or weightlifting you are performing.
How Cardio Burns Fat
Aerobic training works to burn fat by breaking down triglycerides into free fatty acids, which become the primary source of energy used, according to Jack H. Wilmore and David L. Costill, authors of "Physiology of Sport and Exercise." Regular aerobic training also promotes circulation and blood flow, making the body more efficient at burning fat for energy. Essentially, stored body fat is the primary energy source used during cardio exercise.
Effects of Cardio Training
Consider your intensity level, duration and type of cardio when determining the most effective way to burn fat. For example, running at 7 mph for 30 minutes will burn more calories than walking at 3 mph for 30 minutes. High-intensity cardio burns more calories than lower intensity cardio but cannot always be performed for long durations. However, too much cardio at a high-intensity level can cause overtraining and increased cortisol levels, resulting muscle loss, according Dr. David Ryan of Bodybuilding.com.
Weight Training
Weight training is an essential part of the fat-burning process because not only does it help maintain metabolism but it also promotes a healthy body composition, according to Alicia Rewega of "Oxygen" magazine. Weight-training sessions performed at a higher intensity level will burn more calories and increase lean muscle tissue, promoting fat loss. A high-intensity weightlifting session is performed with minimal rest between sets and repetition ranges in which fatigue is reached after eight to 12 repetitions per set.
Amount of Exercise to Burn Fat
Begin by performing cardio three or four days a week for 30-minute durations and gradually increasing the intensity or number of sessions. To maximally burn fat, keep your target heart rate between 60 and 75 percent of your maximum heart rate, according to Ryan. Vary the type of cardio training you are doing to increase weight loss and prevent overtraining. Perform one or two sessions at 75 percent of maximum heart rate and the remaining sessions around 60 percent of maximum heart rate. Additionally, three or four weightlifting sessions a week performed at a high-intensity will help optimize your fat-burning potential.
References
- Bodybuilding.com: Which Cardio Methods Melt Fat Fastest
- "Physiology of Sport and Exercise"; Jack H. Wilmore & David L. Costill; 2004
- "Oxygen"; 5 Common Fat-Loss Myths; Alica Rewega; March 2011
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