The Fat Burning Zone: Why It Will Make You Fatter!
I'm sure you have heard about the 'fat burning zone'
(usually seen demonstrated on a graph on the cardio
equipment in your gym). The implication is that you should
work out less hard to burn more fat.  Now this is a
very tempting concept, is it not?  Why should you work
out hard if you're not actually burning fat?  Might as
well chill out and read a magazine while moving as little
as possible, just to make sure that every single calorie
you burn off is pure fat? Well, sorry to break it to you,
but the 'fat burning zone' concept is seriously
flawed.  And it's all in the maths...

You burn a higher percentage of fat the less hard you
exercise. Taking the concept to its logical conclusion, as
you are burning the highest percentage of fat while at
rest, this theory would imply you might as well just rest
and watch the fat melt off! Maximum fat burning is at
complete rest by this line of thinking, as you are
concerned about percentages, rather than totals.

But of course you are not burning many calories at rest or
at low levels of exertion as you are when you work out
harder - and of course it is the overall calories that
count.

In fact, resistance training, especially when performed in
super set or circuit form, with intense work periods and
short rest periods, can be one of the best ways to burn
fat, and is far superior to steady low intensity aerobic
work. You burn plenty of calories during the session, but
also elevate your metabolism via EPOC, for up to 24 - 48
hrs after the training session. That means that when you
are at rest, burning that higer percentage of fat for fuel,
you are actually burning more fat than if you had just done
some steady state cardio!

Resistance training also ensures you maintain lean muscle.
If you are a woman that doens't want to get bulky, don't
worry - it is extremely hard to pack on significant size,
just ask any guy in the heavy weights room trying to get
big (especially if he's going the 'all natural' route)! It
takes a huge effort and lots of calories to 'bulk'. Women
don't need to fear resistance training - you will become
lean and 'toned', not bulky. 

What this extra lean muscle does, though, is mean you burn
even more calories when you body is at rest, again,
maximising the amount of fat you burn at rest (when you are
burning a greater percentage of fat for fuel,
remember?).  The overall effect is a shrinking one -
you get smaller as the fat disappears.

Resistance training can give you all the heart health
benefits of typical 'aerobic training' (do a superset
resistance session with a heart rate monitor on to prove
that you're cardiovascular system benefits!) but also has
the benefit of preserving muscle, accelerating fat loss and
metabolism and balancing out the entire body. Steady state
training, such as jogging, certainly has it's place, but if
all you do is run they you are setting yourself up for
repetitive strain injuries and imbalances.

Resistance and bodyweight training work all the 600 muscles
of the body in all the 3 dimensional planes of motion and
works joints through their full range. So, heed my advice,
and prioritise the resistance!  Especially if you have
limited time to train - and let's face it, who has lots of
in this hectic age?

To supplement your resistance programme you can also do
intense cardio intervals, rather than simply steady state
plodding on the cross trainer.  This has all the
benefits to resistance training mentioned earlier.  It
also means you can get in and out of the gym (or get your
workout done without having to go to a gym at all) in under
30 minutes, while also benefiting from the fat burning
elevation that the workout has created for hours afterwards.

If you have more time, then by all means add 'lifestyle
cardio' into the mix, but I would urge you to stop seeing
the gym as the answer for this!  Go for a long walk
with your family or friends, go for a bike ride in the
evening or at the weekend - make it about socialising and
having fun too! 

Treat your workouts more seriously and keep them focused
and not endless: 45 minute intense workouts 3 or 4 times
per week plus as much general activity as possible in day
to day life is the recipe for best results!

Following my advice means you get maximum 'bang for your
buck' and in an era where time is at a premium, making a
clever investment and getting maximum return for that
investment is what separates the 'have a fab physique' from
the 'have nots'.  You don't need all the time in the
world, you just need to use that time very wisely!

It is the overall calories in a day that counts, not where
they have come from in your workout.  The sooner we
realise that we need to work out hard and be more active,
the sooner we will be able to get results, so take my
advice, and forget about the 'fat burning zone' now!

Caroline Radway is a certified Personal Trainer who wants you to get the fitness and fat loss results that you deserve. Using cutting edge approaches plus those that have stood the test of time, she has developed her M.I.R.A.C.L.E Success System and S.I.M.P.L.E. Nutrition System that are proven to get results, fast! Find out more by joining the free member site for resources and ongoing advice => http://carolineradway.ning.com .