10 Tips to Burn
Fat Most Effectively
Ms S Husain,
Consultant Dietician, Indiadiets.com
When it comes to weight loss and fitness, there
are plenty of myths floating around
out there. Believe me, I've heard some real doozies!
If you want to reach your weight loss and fitness goals as quickly and
safely as
possible, here are some common myths to steer clear of:
Myth # 1: You shouldn't start weight training until you've lost most of
the weight you
want to lose because it will slow down your fat loss, trap your fat in
the muscle, or
who knows what else!
FACT: Weight training is vital to a weight loss program because it turns
up the
metabolic fires that burn calories -- and it tones your muscles. You
should start
weight training immediately.
Myth # 2: You should always do your weight training just before your
aerobic
exercise session because you burn more fat that way. I've even heard
that you
should weight train, eat two raw carrots, and then do your aerobic
exercise.
FACT: The order in which you exercise does not affect how you lose
weight. I
always recommend weight training just after your aerobic exercise (such
as
walking) simply because your muscles are warm and supple and much less
prone
to injuries.
Myth #
3: You'll burn more calories jogging a mile than walking a mile.
FACT: Caloric expenditure is 62 calories per 100 pounds body weight per
mile
traveled... walked or jogged! For example, if you weigh 150 pounds, you
expend 93
calories per mile walked or jogged (62 x 1.5).
Myth #
4: Some fancy exercise machine-of-the-month burns more calories
than any
other "natural" exercise.
FACT: One thing that many people seem to be confused about is how many
calories are expended during different types of exercise. For example, I
receive lots
of questions regarding how many calories are burned with fancy exercise
machines
or certain unusual exercises that are supposed to burn lots of calories.
Folks, don't
be fooled by this stuff! Here's the bottom line: The caloric expenditure
is directly
related to the amount of effort an activity requires. In general, the
more difficult it
feels, the more calories you burn. The easier it feels the fewer
calories you burn.
That's it! I don't care how fancy or expensive the equipment is, the
harder you work
the more calories you burn.
Myth # 5:
You burn more fat if you exercise on an empty stomach.
FACT: Exercising on an empty stomach does not affect how you lose
weight. In
fact, it may hinder it if you don't have the energy to exercise. You
should at least
drink a glass of juice prior to your workout if you're exercising in the
morning.
Myth #
6: Weight training with free weights is much more effective than
with
machines.
FACT: For the purposes of general fitness, muscle toning and weight
loss, it
doesn't matter. My suggestion is to do whichever you are most
comfortable with
and are most likely to do on a regular basis.
Myth # 7: Exercising for 30 minutes two to three times per week is
sufficient for
weight loss.
FACT: That's better than doing nothing but it's not optimal. I firmly
believe that God
designed our bodies to be active DAILY. When we exercise daily we are
healthier,
leaner, more energetic... the list goes on and on. Also, daily exercise
boosts your
metabolism like nothing else can. I recommend working up to 30 to 60
minutes of
daily aerobic exercise and three days of weight training per week.
Myth # 8: Low-intensity exercise puts you in the "fat burning
zone" and is ideal for
weight loss.
FACT: Review my archived article The Low Intensity Myth.
Myth # 9: You can lose fat from a specific part of your body by doing an
exercise
for that part of your body. For example, abdominal crunches will remove
fat from
your abdominal area.
FACT: You can't spot reduce! You cannot control where fat is removed
from your
body.
Myth #
10: You can't lose weight... no matter what!
FACT: You CAN lose weight but it usually happens much slower than you'd
like it
to. Realize that if you are consistently doing the right things, it will
happen. Don't
get sidetracked by every new crazy diet or exercise gizmo. Keep plugging
away at
healthy eating habits and daily exercise -- it will
