To lose weight and stay in shape, you need to have a healthy diet and exercise regularly to burn fat. The first thing you need to understand about exercise is that just because you burn calories doesn't mean you burn fat. Your main focus when exercising should be to lose body fat, and you can not lose body fat just by burning calories. When we exercise, our bodies will start to burn calories, but the calories burned calories are deduced from carbohydrates in our system. To burn calories in your stored fat, your body needs the presence of oxygen. There's a certain quantum of oxygen your body needs to start burning fat, and the only way you can balance the quantum demanded by your body is to match your target heart rate during exercise. Please understand that if you continue to burn only calories in carbohydrates, you'll lose a lot of “water weight” which leads to a drop in your metabolism. Also, suppose of the calories burned in carbohydrates as your energy calories. If you lose a lot of calories also, your muscles won't get enough energy to increase your body fat burning laterally. So you should increase your calorie input when you're on an exercise program to recapture your burned calories.
1. Burning Calories of Fat during exercise
During exercise, your body goes through a many stages before you reach the point where you burn fat. You'll hear people say that you burn only sugar (carbohydrates) and not fat for the first 10 twinkles of exercise. This is true to some degree. I say this because you'll continue to burn sugar for further than 10 twinkles if you don't work hard enough for your body to need further oxygen; or you work hard and, you can not give your body enough oxygen to burn fat. When exercising, you should walk at a steady pace (not too presto, not too fast) so that your body can use stored fat (not carbohydrates or sugar) as its source of energy. And remember that just because you have reached the stage where you burn fat doesn't mean that you'll stay there. Staying in the fat burning phase also depends on you moving at the right speed for your body. Make sure you're within range of your target heart rate.
2. Burning Calories Fat rest
The only way you can keep burning calories for hours after you finish exercising is with an anaerobic exercise program. Weight training is crucial to burning fat at rest. Weight training is an anaerobic exercise that will make you burn further calories than exercise. The calories you burn during exercise are calories deduced from carbohydrates (meaning you have to eat further calories a day to gain energy); but the calories you burn at rest are generally calories from fat. The reason you burn fat at rest is because weight training increases your metabolism, using stored fat as energy.
To make your body the ultimate fat burner, you should do aerobic (cardio) and anaerobic (weight training).
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