How to burn fat

The question always comes, how do I burn more calories? How do I burn more fat? The answer is in your heart. Literally, it is in your heart.

The best way to burn fat and calories is to keep your heart rate up! What is a heart rate you ask? WebMD defines it as "your pulse is the rate at which your heart beats. Your pulse is usually called your heart rate, which is the number of times your heart beats each minute (bpm)". So it is how many times your heart beats in a minutes.

You keep track of your heart rate in one of two ways. My favorite is by the "radial artery". You take your pointer and middle finger and put in on the thumb side of your wrist. You can feel a tendon in the middle of your wrist, go right above it. If you can not feel the pulse, you will be able to when your heart rate increases. Look at a second hand on a clock. Count the number of beats within 30 seconds and times it by 2. That is your heart rate. (NOTE: Do not take your heart rate while you are working. Stop for just a minute to get the accurate readings)
Target heart rate is defined as "a specific age-based pulse rate to be maintained during aerobic exercise to ensure optimal cardiovascular function". This "zone" is what trainers and health professionals use to determine the intensity of the workout. Keeping in a specific "zone" will allow your body to use a different energy source (such as fat or glycogen). Here is the equation to reach the zone for burning fat.

Find your target heart rate (for fat burning) by taking 220-your age. Take that number and multiply it by 60-70%. This will give you your target heart rate to burn fat.
EX. 220-22=198
198*.65=~129
That is my roughly my target heart rate that will allow me to loose fat (considering my age). Once you get use to what your body feels like when that heart rate is up you will no longer have to do this math mumbo-jumbo.

The moral of this story is, when that workout just seems that much harder, DO NOT STOP! Keep pushing so that heart can stay up. Between your reps on that rowing machine or between those push-up routines do some jumping jacks or run in place. You will burn fat in no time at all.


http://how-to-burn-fat.com/calculators/target-heart-rate-for-burning-fat