Reach your Target Heart Rate and Lose Weight Faster
Reach your Target Heart Rate and Lose Weight Faster
When I see those ads where they show chubby people getting great abs by just working out on ab-machine or other paraphernalia, I feel bad for all those people who fall for this hype. One day I was passing by retail store and a man was looking himself in a mirror and said "I have great abs but they are very shy". Yes your beautiful abs are hiding behind an army of fats and you have to launch a war to clear those fat to free your 6 pack or 8 pack abs. Let me frankly tell you those 200 ab crunches would not help you defeat the fat. One of the main secret is to make sure your body fat reaches below 10%.
The main theory or strategy of burning those fats is to increase your metabolism. You increase your metabolism via aerobic exercises which would intake large amounts of oxygen. Aerobic exercises makes your muscles become more efficient using fat for fuel instead of glucose. A point to remind you is not to eat an hour before aerobic exercise which can increase your glucose levels and use them instead of fats , this is the prime reason why people don't loose fat even after doing heavy aerobic exercise. There are aerobic exercises which will help you give consistent heart rare (like running, cycling) and inconsistent heart rate (aerobic classes, sports, etc). Strive for consistent heart rate which will slowly amplify your ambient metabolism thus burning your fat long after the exercise.
Now the biggest secret for faster weight loss is this - when you exercise strive to reach target heart beat rate. What is Target Heat rate? Your target heart rate is 75% of your maximum heart rate. Now how do you know your maximum heart rate? To get your maximum heart rate you have to just subtract 220 from your age. So if you are 40 then your maximum target heart beat is 180 beats per minute (bpm). Your target fat burning heart rate is 75% of your maximum heart beat which is .75*180 =135 bpm. So how do you monitor your heart beat? You can buy a heart rate monitor on market or use cheap way to find out - place two fingers on your carotid artery which is nerve going beside your Adam's (or Eve's) apple and count the number of beats for six seconds. Now simply add zero to the number and you have the heart beats per minute which should be compared to ideal target heart beat. When you exercise try to keep your heart beat at target heart beat range for at least 30-45 minutes which will not only increase your metabolism and make sure your body burns up the fat for 4-5 hours after the exercise but also it releases hormones which will use fat as fuel to increase your muscles mass and play war of attrition on your fat. So discipline yourself and apply this secret to faster weight loss and remain fit.
http://www.articlesbase.com/wellness-articles/reach-your-target-heart-rate-and-lose-weight-faster-2625737.html
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