FACTS & Guidelines for Fat Burning

  • Lack of exercise is generally NOT the sole cause of having excess body fat. Under exercising has more to do with maintaining obesity than overeating does. Exercise increases the body’s expenditure – in other words, it BURNS FAT. In a diet low in fat, exercise increases the proportion of muscle in the body and decreases the proportion of body fat.
  • Muscle uses most of the energy (calories) you need even while you are resting, so larger muscles mean more energy will be needed and more calories can be eaten without adding excess body fat (weight gain).
  • When the exercise is fitness (continuous, rhythmic activity) and performed at a pace intense enough to quicken your breathing to increase your heart rate, and performed 3 – 5 times a week is considered FAT BURNING.
  • Aerobic activity (fat burning) has many other benefits for the heart and lungs and anti-aging.
  • The superior ability of diet and exercise combined can have positive cardiovascular changes, plus improvement in blood sugar levels to improve diabetes type 2, and digestive disorders.
  • For the best weight loss results – aerobic fitness needs to be performed for at least 30  minutes a day, at least 3 times weekly, at a heart rate pulse between 60 and 70 percent of your maximum heart rate.
  • Follow the F.I.T.T. Principle for Frequency, Intensity, Time, and Type of exercise for long-lasting weight loss results.
  • If you have never exercised before or are obese, start out slowly with 20-minute sessions.
  • Planning an exercise program that you can stick with is very important because you need to enjoy your activity and make it a regular part of your lifestyle.
  • If you experience chest pains or shortness of breath when you exert, STOP. Consult your doctor.
  • Consult with your doctor before starting any exercise or fitness program.
  • Weight-bearing exercises require wearing sturdy, comfortable, well-fitting shoes.
  • If you have been sedentary, you might try brisk walking at first rather than jumping into a more strenuous or jarring activity, to avoid injury and burnout from overexertion.
  • Keeping yourself motivated with a diary of your workouts. Write down what activity you did, for how long, location, the day of the week, and track your water intake.


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