I want to get into the technical aspects of fat loss via strength training and cardiovascular exercise. This will explain the old rule of thumb in which a person should take their age off of the number 220 which gives you a maximum heart rate for your age. From this number, you want to find the percentages between 55% and 85% and these two numbers are where your heart rate should be as you are doing cardio.
Example 220 - 35 years of age = 185
185 x 55% = 102 beats per minute
185 x 85% = 157 beats per minute
Depending on what kind of shape you are in, to maximize fat loss you need to keep your heart rate between 102 and 157 beats per minute.
Now you are probably asking yourself how keeping your heart
rate between these percentages for a minimum 20 minutes(more as you progress) three times per week has been determined as the best way to maximize fat loss.
When a person moves they need to produce energy. Energy is produced via four different ways in the body. ATP or adenosine triphosphate is the energy source for all human movement. We only have enough to last at most 3 seconds before another ATP system must kick in. I will only go into the maximum fat loss system which utilizes fat in the production of ATP for movement. When areobic exercise is conducted the body is very efficient and as explained uses fat to produce energy. If you lift weights or sprint, you draw on immediate ATP sources and the body either converts cabohydrates into glycogen from the muscles or glucose from the blood in order to produce energy. This is why these activities are not as efficient as fat loss tools. I should point out that as a person increases their lean body mass
through strength training, the increase in muscle mass will require more energy and in turn your body will burn more calories, which includes fat, even at rest. Is this clear?? Please provide feedback as I am trying to write short articles in laymans terms. Thanks---sLiPkNoT
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