Learn How to Create and Stay in a Fat Burning Zone

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Losing fat is a slow process. If you’re obese or overweight, the first few pounds will come off easily. However, as you progress and get slimmer, you will find it more and more difficult to shed the excess weight. That is why it is called stubborn fat.

If you wish to bring your body fat percentage down to a level low enough to see your abs and the striations in your muscles, you will really need to dial in your diet and training. It takes total commitment.

Whatever the case may be, the best way to lose as much fat as possible in a given time period will be to be in a fat burning state 24/7. This is fully possible and it is your best bet at seeing the best results in a given period of time.

The first thing you should do is be on a caloric deficit daily. You should be at a caloric deficit of about 500 calories daily. You may find out your caloric requirement at http://www.freedieting.com/tools/calorie_calculator.htm

Every 3 or 4 days (5 to 6 days for those who easily gain weight) you should have a cheat day where you eat at a caloric surplus of 500 calories. This will tell your body not to go into starvation mode and hold on desperately to its fat stores. This sudden boost in calories will give new impetus to the fat burning process.

The second thing that you should do is to have one high intensity exercise session every 3 to 4 days. On days when you’re not doing high intensity training, you may do moderate or low intensity workouts.

The high intensity session should put you at 80% to 90% of your maximum heart rate. To find out your maximum heart rate, take your age and subtract it from 220. That will be your maximum heart rate.

A high intensity training session will be tiring and leave you breathless. Even a 20 minute session will leave you exhausted. You may wonder if it’s more effective to jog for an hour or just struggle and gasp for 20 minutes.

The 20 minute session is much more effective. During the 20 minutes, you will not burn as many calories as you would during a 45 minute jog on a treadmill. However, after the 20 minute session, your body will be in a situation that is known as excess post-exercise oxygen consumption.

That means your body will carry on burning calories at an accelerated rate for up to 12 or even 18 hours after your workout. Unlike the moderate 45 minute workout where the fat burning quickly tapers off after the workout, with high intensity training, the fat burning will go on for hours.

In the end, you will burn much more calories with the high intensity sessions. Your body will be in fat burning mode all the time.

Thirdly, you must be consistent and follow your plan. Don’t work out hard for 2 days and then reward yourself with a 2 week break. You will never successfully lose weight like this. You must be consistent. As long as you workout regularly while on a caloric deficit, your body will be in a fat burning state. Now all you need to do is stay the course and be in this fat burning zone till you reach your weight loss goal.

That’s all you need to do and you will lose the fat effectively and successfully.

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[Revised and Updated for June 2020]
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