Find your fat burning sweet spot
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I have earlier told you that I love high intensity interval training (HIIT) if you are in a hurry to lose weight and are short of time. So why should you even consider doing other kinds of fat burning activities?
HIIT can be quite taxing if you do it the correct way with full intensity. If you do HIIT over 2-3 times a week you have no energy left for other activities. If you have sufficient time you should seriously consider doing steady state cardio for sessions.
In a comparative study of traditional interval training and long run cardio, the trainees doing long run cardio lost the most fat. In a different study the training intensity was studied to see which intensity resulted in the greatest fat loss. They discovered that an moderate intensity (62-63% of VO2max or 70-75% of HRmax) gave the best results. This is a little bit higher intensity than what is usually suggested.
So how do you find your fat burning sweet spot?
- Calculate your HRmax, or better, measure your VO2max
- Calculate the intensity necessary to lose the maximum amount of fat
- Use a heart rate monitor to stay at the sweet spot
All calculations can be made by typing in your age below:
So buy yourself a heart rate montitor, set the the fat shedding intensity according to the above calculations and start exercising. Exercise on a close to empty stomach, which has shown to give the best results. You could pick working out on a treadmill, an exercise bike or choose your favourite activity outdoors.
Now stop reading and start doing!
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