So what's the most effective way to burn fat during exercise? Some say to do cardio before lifting weights others, say the opposite. Ask many "bodybuilders" in the gym what kind of work out schedule they have, and many will answer one body part per day. This can be a very effective workout for a male looking to compete in bodybuilding but not necessarily so for a female looking to lose a few pounds and add some extra tone to the body. Obviously this type of regimen is also not geared for SPORTS SPECIFIC PERFORMANCE ENHANCEMENT BROOKLYN, NY. Follow the link to learn about specific tools (Resting Metabolic Rate testing, VO2 MAX testing, Body fat %...) that can be used to develop a fitness program for the beginner as well as an expert! How can this personalized approach help you? and why does the way I work out matter?
Workouts are specific to the individual and their goals, but there are helpful guidelines to reach these goals. As a general rule for beginners or someone who is looking to maximize weight loss, resistance strength training exercises should ALWAYS be done before cardiovascular and aerobic activity. The reason behind this is quite simple. Carbohydrates are stored in your muscles in the form of glycogen (long chains of carbohydrates) and are used for energy first when exercising. If you start your workout with long aerobic activity you must burn off this muscle glycogen first before reaching your fat storages. When you start to strength train your body moves to an anaerobic state of exercise (little or no oxygen), therefore limiting the total amount of fat you burn. Remember, to burn fat optimally you need oxygen! There are many exercises and sports are both aerobic and anaerobic, but in most cases weight training, especially with heavy weights, is generally anaerobic. That is why you must consider this factor when developing or following a program. Your intensity level will also naturally be decreased because you have used up energy during aerobic activity which in turn will reduce the amount of testosterone your body produces because there is a direct correlation between intensity of training with testosterone production, part of the reason why working out your legs is so important when trying trying to gain strength & power. These factors will then affect how quickly you gain strength and produce Excess Post-exercise Oxygen Consumption E.P.O.C. (E.P.O.C. is what makes weight bearing exercises a great fat burner, studies show you continue to burn calories after you lift weights for up to 72 hours!) If you perform strength training before aerobic activity you burn off all the muscle glycogen stores and circulating carb's in your blood during training. This sets your body up to be a strictly fat burning machine during the time you devote to aerobic exercise (oxygen required activity) because there is nothing left to burn except fat. This is taking into account you know what heart rate zone you should be exercising in to optimize fat loss. In addition, your workouts will be more intense because your energy levels are higher creating even greater E.P.O.C. For those people that are already have advanced exercise training (Collegiate athletes) or gym experience a combination of both aerobic and anaerobic exercise that stresses heart levels both above and below your anaerobic threshold should be performed. The recommendation made above is focused on those people with beginners to novice level gym experience. Once your knowledge is advanced change in workouts and movements should be made. Follow this link to FITNESS PROGRAMS BROOKLYN, NY to take a look at a pre-season micro-cycle of training that gives you a variety of exercises that are sport specific movements, flexibility & balance training, increasing power, strength training, and plyometrics.
Once you have the basics mastered you can learn about high interval intensity training, plyometrics, and other advanced multi-functional exercises. All bets are off once you graduate from a beginner... you need to try new things and vary the types of exercise to maximize results. Remember to always keep your intensity high, go hard or don't go at all! Follow this link about WEIGHT-LOSS BROOKLYN, NY to calculate your BMI and find out how to reach those weight-loss and aesthetic goals! You can check and see if your insurance covers any of your desired services.
One of the most important meals is the one you consume after working out, especially right after the type of combined training described above. Bodybuilders might tell you the absolute importance of protein when working out, and even though bodybuilders have a larger need to gain lean muscle mass the need for proper low glycemic index carbohydrates containing fiber and a combination of essential fatty acids. You can learn more about NUTRITION BROOKLYN, NY; follow that link to my blogs about nutrition and wellness,
Remember that nutrition is about making permanent lifestyle changes, not short term "FAD" diets. For in depth NUTRITION AND WELLNESS PROGRAMS BROOKLYN, NY follow that link to see structured programs that educate you on how to lose the weight and keep it off instead of following a list of pre-made "diet" foods filled with artificial and suspect ingredients or unsafe crash dieting plans that end up just making your weight yo-yo. Work hard or go home! GOOD LUCK!
Dr. Gordon Kuang C.S.C.S.
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