December 17, 2012
3 Rules for Burning Fat

Want to burn fat? Want to get lean? Most of us would say, “Yes!” So what type of exercise should we do?

First off, we must admit to ourselves one thing: when it comes to losing body fat, proper diet is king. You can exercise until the cows come home, but if you eat poorly your results will suffer. You MUST eat well. From here on out we will assume you are eating well. If you choose not to eat well you can throw all this info to the wind. Second, we must understand the supreme rule of weight loss: calories out must be greater than calories in. You must expend more energy than you consume. The principle of calories in and out actually entails a number of complex systems but for now we will keep it just to this simple rule. Again, our basic assumptions are that you are eating well and that you understand you must burn more calories than you consume. Now that we have that out of the way, let’s chat about how to burn fat.

Rule #1: Move!

You must move! Sitting will not burn calories; sitting will kill you slowly. Sitting and deciding the best way to exercise will not burn calories, either. The first thing you must do is move! Get your steps in, be active, walk, play, and move around. Walking for 10 minutes a day is much better than doing zero minutes of exercise per day. The first thing you can do to ensure you are moving is to get a podometer.  Set a goal of 5,000 steps per day. Once you achieve this elevate your goal to 10,000 steps. the more steps you take, the more calories you burn.

Rule #2: Move with a purpose

Cardio is great. Cardio with the intent of crushing fat calories is even better.  If we obey our rule of 'calories in vs. calories out' then burning more calories during your workout will result in greater fat loss over the long term (remember that for this to hold true you must be eating well). When you exercise do so with the deliberate intent of keeping your heart rate elevated and focus on burning calories. Do not even think about staying in the "fat burning zone." Get out of and stay above the fat burning zone if  you want to burn fat. We can chat about the science of this later, but for now just obey this rule. Cardiovascular exercise is the easiest way to get your heart rate up but it can be done with strength training as well. No matter the mode of exercise you choose, keep your heart rate up!

Rule #3: Obey rules 1 and 2

No magic pills will help you burn fat. Yes, there are pills you can take that claim to melt fat off our body. These ads are very misleading. Even if there was a magic pill that could take the weight away, you would have to take that pill like it was medication. And every medication has side effects. A side effect of exercise is fat loss. A side effect of a fat blocking pill is anal leakage. Which would you prefer? Exercise will also help you sleep better, think clearer, have more energy, get stronger, and improve your health. There is no fat blocker on the planet that can do all of that.

So... Start moving, move with purpose, and stick to your healthy habits lifestyle.

Written by Clark Masterson

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