Fat burning ranges

[Nabz]

How important is it to stay within 'fat burning range'?

My local gym, fitness first, provides figures. For me for example, i would need to stay within 130 heart beats a sec to be in fat burning range. For me to do this it feels like im not doing much at all and barely feel any sweat. However when if i give it some pelt, my heart beat can reach 160/170 easily and it is then that is start sweating. However this is in 'High tensity - cardio range'.

I need to loose weight. what would be best for me? And how important are these 2 ranges?

[Blizzard Warrior]

Hey

have you tried staying in hte 130 rate for 45-60 minutes staright?

other then that im not sure if its 'unsafe' to go to 160/170, waht i would do if i were you would beto definitly wanna warmup first, and then go into high intensity mode to burn fat, after a good 15 min cardio warmup.

-Jack

[Blizzard Warrior]

one more thing, doing high rep, low weight workouts would also help increase metabolism and loose weight, so do that as well as cardio.

[Doug]

Originally Posted by Nabz

How important is it to stay within 'fat burning range'?

My local gym, fitness first, provides figures. For me for example, i would need to stay within 130 heart beats a sec to be in fat burning range. For me to do this it feels like im not doing much at all and barely feel any sweat. However when if i give it some pelt, my heart beat can reach 160/170 easily and it is then that is start sweating. However this is in 'High tensity - cardio range'.

I need to loose weight. what would be best for me? And how important are these 2 ranges?

HI..

The fat burning range is a way of losing fat due to the body using fat for fuel at this low intensity, but it is longer duration and you would have to perform 30-45 minutes twice per day for it to be really effective.

Another way is to do cardio using interval training when you perform moderate and high intensity training in a session, 30 minutes 3x per week will achieve fat loss....low intensity will use fat for fuel, but longer duration high intensity will use muscle/liver glycogen stores for fuel due to a lack of oxygenated blood getting to the working muscles, and as such your carbohydrate intake would need to be increased for muscle/liver glycogen resynthesis.....

have a look at the cardio part of This Routine for fat loss.....hard work but it works..

[Nabz]

Thanx alot for all your advices.

So as i see it, the longer i spend in the 130 bps (fat burning range) i spend, the more fat i am loosing?

Out of curiosity. How realistic is it to want to loose a stone a month, for the next 6 months?

[Doug]

Originally Posted by Nabz

Thanx alot for all your advices.

So as i see it, the longer i spend in the 130 bps (fat burning range) i spend, the more fat i am loosing?

Out of curiosity. How realistic is it to want to loose a stone a month, for the next 6 months?

lol...There is more chance of me re-growing hair on my bald head....

If you want to lose weight then dont eat, but to lose bodyfat is a different ball game....

with proper taining and perfect diet, you can expect to lose 1-2lb of fat per week, any more than 2lb per week then muscle will be going down, and given that muscle burns calories any muscle loss means that the body will burn even less calories, what do you do then eat even less, but thats when the body starts to hold onto fat........

[Nabz]

Ok. Thats kool. Im reading the articles on the site and it says you should take carbs, proteins and the like in certain measures. How is it possible not to take too much carbs when eating to ensure i am actually loosing fat and not muscle.

[Doug]

Originally Posted by Nabz

Ok. Thats kool. Im reading the articles on the site and it says you should take carbs, proteins and the like in certain measures. How is it possible not to take too much carbs when eating to ensure i am actually loosing fat and not muscle.

Ask one of the instructors at the gym to measure your bodyfat percentage, then have it done again in two weeks time, you will be able to see if the bodyfat has gone up and muscle has gone down......

[tyciol]

Like a lot of things, heart rate ranges are guesswork and can depend a lot on your current fitness level, while they do both adapt positively to exercise, heart size and cellular aerobic metabolism don't always increase at the same rate.

Sweating isn't always the best evaluation level though since you could push yourself to the limit in a tundra and never sweat. Is the place you're exercising air conditioned and you are sparsely dressed maybe? While still inadequate since it isn't numerical, usually slight soreness is a good indicator. Lactic acid makes you sore, and is produced much more when you are using more energy than your aerobic metabolism can provide. Since fat can only be burned aerobically, it means going any higher is pointless for burning fat at that moment. Slightly lower than that is probably what is called the 'fat burning zone'.

Of course due to higher resting metabolism or whatever a lot of people don't have separate aerobics 'fat burning' workouts, depending upon the elevation from workouts and extra muscle tissue to get lean. To each their own I guess.

[oakbark]

Originally Posted by mutaciq

I am thinking to start taking some pills for training and losing fats
can you suggest me something from -

Save your money my friend. Exercise and getting the diet right is all you need. Fat loss supps will make your wallet thinner and the company director's fatter.