If you want to lose weight and get in shape, you need to have a good diet and exercise regularly to burn fat. The first thing you need to understand about exercise is that just because you are burning calories does not mean that you are burning fat. Your main focus should be when you lose body fat while exercising, and you can't lose body fat just by burning calories. When we exercise, our body burns calories, but the calories burned are calories from carbohydrates in our system. To burn calories from your stored fat, your body needs the presence of oxygen. There is a certain amount of oxygen that your body needs to start burning fat and the only way to measure the amount your body needs is to keep your goal with heart rate during exercise. Please understand that if you continue to burn only calories from carbohydrates, you will often lose "water weight" which lowers your metabolism. Also, think of the calories burned from carbohydrates as your energy calories. If you lose a lot of energy calories, your muscles don't get enough energy to boost your metabolism which indirectly burns fat. So you need to increase your calorie intake while you are on an exercise program to replace your burned energy calories.
Burn fat calories while exercising
During aerobic exercise, your body goes through several stages before reaching the fat burning point. You will hear people burn only sugar (carbohydrates) in the first 10 minutes of exercise. This is true to a certain extent. I say this because you will continue to burn sugar by crossing the 10 minute mark if you are not working hard enough for your body to get more oxygen; Or you are working too hard and you cannot provide enough oxygen to your body to burn fat. When you exercise you should walk at a steady pace (not too fast, not too slow) so that your body will use your stored fat (not carbohydrates or sugar) as its energy source. Also remember that just because you have reached the fat burning stage does not mean that you will stay there. Being in the fat burning phase once again depends on whether you are walking at the right pace for your body. Make sure you're within your target heart rate range.
Burn fat calories at rest
The only way you can continue to burn fat calories after workout is through anaerobic weight training. Weight training is the key to burning fat at rest. Weight training is an anaerobic activity that can help you burn more calories than aerobic exercise. The calories you burn during weight training exercises are usually calories from carbohydrates (meaning you need to eat more calories per day for energy); But the calories you burn at rest are usually calories from fat. The reason you burn fat at rest is because weight training boosts your metabolism which uses your stored fat as energy.
You need to practice aerobic (cardio) and anaerobic (weight training) to make your body the ultimate fat burning machine.
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