In this episode, you will learn how to develop a workout plan shaped toward the goal of losing weight. There are two primary ways to burn fat during a workout. Both are proven to be effective and efficient.
Burn, Baby, Burn [Goodbye, Body Fat]
The first way to lose weight is to burn overall calories. That means doing anything active will have an overall increase on your caloric expenditure, and the more calories you burn, the more weight loss you will see over time. It’s important to do an activity that you enjoy, as it’s the most certain way to stick with it long term.
Losing a pound of fat is equivalent to burning approximately 3,500 calories. Of course, your diet is a major factor in seeing weight loss results. If you’d like more details on calories, diet, and behavior change, after this lesson concludes, you can check out my other course next: Weight Management.
What Does a First Date Have in Common with Losing Weight?
They both make the heart rate increase! The second way to lose weight is to monitor your heart rate and workout in the “fat-burning zone,” which is between 60-80% of your maximum heart rate. The body needs oxygen in order to transport fat from storage to be converted into energy. This heart rate range offers the ideal amount of oxygen uptake through your breathing to maximize fat loss.
To find 60-80% of your max heart rate range, follow these steps:
Step 1: Find your maximum heart rate by following this equation:
220 – your age in years = your maximum heart rate
example: 220 – 30 (years old) = 190 beats per minute maximum heart rate.
Step 2: Find the range that is 60-80% of your maximum heart rate, by multiplying using the ratios below:
Maximum Heart Rate x .60 = low end of range for max fat burning
Maximum Heart Rate x .80 = high end of range for max fat burning
example: 190 X .60 = 114 beats per minute (low end of range for max fat burning)
190 X .80 = 153 beats per minute (high end of range for max fat burning)
114-153 beats per minute is the ideal fat-burning range
So, how do you measure your heart rate? Many cardio machines at the gym will estimate your heart rate using sensors. Another option is to manually check your pulse on your wrist (below the thumb). For 10 seconds, count your heartbeats, starting with “0.” Take that number and multiply it by six to find your heart’s beats per minute. If your heart rate is above 80% of your maximum heart rate, you can decrease your workout intensity to lower your heart rate. If you are below 60% of your maximum heart rate, you can increase the intensity to speed up your heart rate.
Build Your Workout Program
A good place to start building your workout program is by following the outline below, based upon your fitness level.
• Start with two to three days of cardio per week, any activity that increases your heart rate.
Examples: weightlifting in the high-repetition range, walking, swimming, Zumba, etc.
• Aim for 20 minutes of activity in each workout.
• After the first week, increase your workout time to 30 minutes of activity.
• After three weeks, increase your cardio to 45 minutes per session, and aim to workout three to four days per week.
• Start with four to five days of cardio per week
• Aim for 30 minutes of cardio in each session.
• After the first week, increase your cardio to 45 minutes per session.
For weight loss, it will be valuable to do any activity that you enjoy. This will allow the body to burn calories and over time, lose fat. You may also choose to workout in the “fat-burning zone” of 60-80% of your maximum heart rate, in order to optimize the amount of fat that your body burns during a workout. In the next lesson, you will learn about building endurance.
Cheers to your health,
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