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Exercise
Ok, so now you’ve got that amazing fat-burning drug, and you’re religiously following a clean calorie-controlled diet. What next? EXERCISE of course!! Your body’s fat-loss capacity is accelerated to the max when you combine a sensible diet with regular exercise. Just dieting alone will result in fat loss no doubt, but it will also result in muscle loss. And we don’t want that at all! That’s because the body tends to burn more calories in order to support the muscle mass, which is precisely what we want. Basically, it’s a cycle, the more muscle we have, the higher our fat-burning levels. Regular exercise also improves the functions of the heart, lungs and circulatory system, leading to an overall state of good health. Exercise can be divided into two types, namely, Aerobic and Anaerobic. Both work in burning body fat, albeit in slightly different ways. As such, both should be incorporated into any weight-loss program in order to achieve to optimal results.
Aerobic
In aerobic exercises, the heart rate is elevated for a sustained length of time (20mins or more), resulting in the heart pumping more oxygen into the bloodstream, and hence metabolizing fat in the process. Cardiovascular activities like cycling, jogging, brisk walking and swimming are good examples of aerobic exercise, as they are rhythmic and consistent in intensity. The specific exercise isn't as important as its affect on your heart rate (and breathing rate). It is important that you should be able to carry on a short conversation while doing any aerobic exercise. If you are gasping for air while talking, you’ll probably enter into an anaerobic state rather than an aerobic state. For aerobic exercise to be effective, it must be performed within the fat-burning zone. The fat burning zone is the zone at which you are doing enough work to burn fat. Your pulse (how fast your heart is beating per minute) determines this zone. The fat burning zone formula is the following:
Fat burning zone=220-(Your Age) x (.75)
The result of your formula will give you an approximate value of how fast your heart should be beating per minute. For example, a 20-year-old would need to reach a pulse rate of about 150 beats per minute in order to be in the fat burning zone. So as long as you are plus/minus 10 beats from the number that the formula provides you with, then you can rest assured that you will be burning fat. To change this rule you must burn stored fat indirectly by using anaerobic exercises to increase your metabolic rate.
Anaerobic
An exercise is classified as anaerobic when the body’s intake of oxygen is insufficient for fat to continue being the main source of energy. As such, the muscle will start to burn carbohydrates instead of fat for fuel. Exercises which require short bursts of force and strength such as sprinting and weight training are good examples of anaerobic exercise. The intensity of these exercises results in a greater demand for oxygen which cannot be delivered in sufficient quantities to allow cells to continue burning fat.
Even though no actual body fat burning can take place during anaerobic exercise, it can be valuable in your overall weight control program. Periods of anaerobic exercise will increase your overall metabolic rate and actually enhance the overall effects of keeping the weight off. It also stimulates muscle growth, and this in turn increases the daily caloric requirement of the body. As mentioned earlier, the more muscle mass your body has, the more calories are needed to feed that muscle. Thus, as you can see, anaerobic exercise indirectly results in fat loss as well.
Understanding the Different Body Types
It is a known fact that we are not all created equal. There are some people who are blessed with god-given genetics, which allow them to eat virtually anything and everything, without putting on so much as a single pound. On the other hand, there are those who have to slog it out for hours at the treadmill just to compensate for indulging in that tiny bar of chocolate. The truth is, our body types are all different, with each distinct bodytype exhibiting certain fundamental traits and characteristics. Different bodytypes also react differently to external stimuli like diet and exercise.
So, what has this got to do with fat-loss, you ask?
Well, understanding our distinctive body type will enable us to design a specific workout program using the ‘correct’ set of exercises adapted for our bodytype, which will yield the optimum results in terms of fat loss and building muscle. It has been proven that using bodytype-specific exercises will boost the effectiveness and productivity of one’s workout by up to 300%.
All humans can be classified into 3 basic bodytypes - Endomorphs, Ectomorphs, and Mesomorphs. This categorization of human bodytypes was developed in the 1940s by the renowned physician and psychologist William Sheldon, and is known as The Somatotype Theory. We will now examine each main bodytype in detail.
Note: No one is entirely one type but rather a combination of all three types based on the level of dominance of each basic body type category (on a scale of 1 to 7). Someone who was ectomorphic (1), mesomorphic (6) and endomorphic (4) would be an endo-mesomorph (well muscled but inclined to carry a lot of fat).
Aerobic
In aerobic exercises, the heart rate is elevated for a sustained length of time (20mins or more), resulting in the heart pumping more oxygen into the bloodstream, and hence metabolizing fat in the process. Cardiovascular activities like cycling, jogging, brisk walking and swimming are good examples of aerobic exercise, as they are rhythmic and consistent in intensity. The specific exercise isn't as important as its affect on your heart rate (and breathing rate). It is important that you should be able to carry on a short conversation while doing any aerobic exercise. If you are gasping for air while talking, you’ll probably enter into an anaerobic state rather than an aerobic state. For aerobic exercise to be effective, it must be performed within the fat-burning zone. The fat burning zone is the zone at which you are doing enough work to burn fat. Your pulse (how fast your heart is beating per minute) determines this zone. The fat burning zone formula is the following:
Fat burning zone=220-(Your Age) x (.75)
The result of your formula will give you an approximate value of how fast your heart should be beating per minute. For example, a 20-year-old would need to reach a pulse rate of about 150 beats per minute in order to be in the fat burning zone. So as long as you are plus/minus 10 beats from the number that the formula provides you with, then you can rest assured that you will be burning fat. To change this rule you must burn stored fat indirectly by using anaerobic exercises to increase your metabolic rate.
Anaerobic
An exercise is classified as anaerobic when the body’s intake of oxygen is insufficient for fat to continue being the main source of energy. As such, the muscle will start to burn carbohydrates instead of fat for fuel. Exercises which require short bursts of force and strength such as sprinting and weight training are good examples of anaerobic exercise. The intensity of these exercises results in a greater demand for oxygen which cannot be delivered in sufficient quantities to allow cells to continue burning fat.
Even though no actual body fat burning can take place during anaerobic exercise, it can be valuable in your overall weight control program. Periods of anaerobic exercise will increase your overall metabolic rate and actually enhance the overall effects of keeping the weight off. It also stimulates muscle growth, and this in turn increases the daily caloric requirement of the body. As mentioned earlier, the more muscle mass your body has, the more calories are needed to feed that muscle. Thus, as you can see, anaerobic exercise indirectly results in fat loss as well.
Understanding the Different Body Types
It is a known fact that we are not all created equal. There are some people who are blessed with god-given genetics, which allow them to eat virtually anything and everything, without putting on so much as a single pound. On the other hand, there are those who have to slog it out for hours at the treadmill just to compensate for indulging in that tiny bar of chocolate. The truth is, our body types are all different, with each distinct bodytype exhibiting certain fundamental traits and characteristics. Different bodytypes also react differently to external stimuli like diet and exercise.
So, what has this got to do with fat-loss, you ask?
Well, understanding our distinctive body type will enable us to design a specific workout program using the ‘correct’ set of exercises adapted for our bodytype, which will yield the optimum results in terms of fat loss and building muscle. It has been proven that using bodytype-specific exercises will boost the effectiveness and productivity of one’s workout by up to 300%.
All humans can be classified into 3 basic bodytypes - Endomorphs, Ectomorphs, and Mesomorphs. This categorization of human bodytypes was developed in the 1940s by the renowned physician and psychologist William Sheldon, and is known as The Somatotype Theory. We will now examine each main bodytype in detail.
Note: No one is entirely one type but rather a combination of all three types based on the level of dominance of each basic body type category (on a scale of 1 to 7). Someone who was ectomorphic (1), mesomorphic (6) and endomorphic (4) would be an endo-mesomorph (well muscled but inclined to carry a lot of fat).
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Learn about the different bodytypes, and how they influence your weight loss endeavours :
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