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Calculating Your Optimum Fat Burning Heart Rate

Everyone knows that quickly burning fat requires a certain amount of cardiovascular exercise. You will read all kinds of different theories about what your target heart rate zone is for burning the most fat possible. Well, I have experimented with numerous different heart rates and I found that there is a very simple way to determine the heart rate range for you to efficiently shed unwanted body fat.

A friend of mine actually told me about this simple calculation as he had been using it for several months and had gotten great results. The only thing you need to know to determine your target fat burning heart rate is your age. Using your age, you can approximate your maximum heart rate, and once you know what your maximum heart rate is, you can easily determine the heart rate range you should be shooting for when doing your cardio workouts.

The formula for maximum heart rate looks like this:

Maximum Heart Rate = 220 – Your Age

So a 30 year old person will have a maximum heart rate of 190 beats per minute. My friend explained that he noticed the best fat burning results when maintaining his heart rate in the range of 70% to 80% of his maximum heart rate. So he would simply take his maximum heart rate (calculated using the formula above) and then multiply his maximum heart rate by 0.7 and then multiply his maximum heart rate by 0.8. The results of multiplying his maximum heart rate by these 2 values provide the heart rate zone that he uses for his cardio workouts.

So, using the 30 year old example, they would take their maximum heart rate of 190 beats per minute and multiply it by 0.7 and 0.8 separately. This calculation yields the values of 133 and 152, respectively. This means that the best fat burning heart rate for a 30 year old person is 133-152 beats per minute and this should be the heart rate that is maintained for the majority of that person’s cardiovascular workouts.

When starting your cardio workouts it may take a few minutes to elevate your heart rate into the desired heart rate range, but once you get it there, it should remain there as long as you don’t drastically decrease your level of intensity. Using your, age calculate your own personal fat burning heart rate range and give it a try for a week or two. You will be pleasantly surprised at the results you will see compared to using a heart rate zone that is much lower in intensity.

Keep in mind that no matter how often you exercise, you will never significantly reduce your body fat percentage if you are not in a daily caloric deficit. I recommend starting at a specific daily caloric allotment and then reducing your calories anytime a week goes by and you haven’t lost any weight. Never quickly take away calories from your body as this will make your body go into “panic mode” and it will hoard as much fat as possible. The right way to shed body fat is to start off at a moderate amount of daily calories and slowly decrease your number of daily calories when you are no longer losing weight.

Combining cardiovascular exercise with a calorie conscious diet will produce noticeable results in a matter of weeks if you remain committed to achieving your fat loss goals. My experience has told me that the only people that fail to get the body they desire are those that give up. Without fail, everyone that I know that has remained committed to their goals, have eventually reached them.

For more information on reducing body fat and transforming your body, I recommend checking out

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What I have to do to Lose Weight

Eva Mendes at the 2009 Venice Film Festival
Image via Wikipedia

To lose weight you must first accept that you have to do something to lose weight and be willing to do. If you are looking for a magic bullet, pill, a wonderful diet might perhaps have no real desire to lose weight. Everything in life: to lose weight is to achieve a goal that you have to work to achieve results.

A diet can help but have shown that diets do not work because it’s hard work to follow and people who complete tend to win back all the weight lost during dieting in the first weeks.

How to lose weight fast in a week? You have to make a commitment to your goal. Wanting is not enough. Achieve your goal should be followed by your actions.

What are the actions you have to follow?

Eva Mendes-See a doctor to do a study to check your hormonal hormones than those that are affecting your weight.

  • Exercise is needed to burn body fat.
  • Stop eating things you know make you fat.
  • Discipline yourself to eat healthy things and respect your schedule.

The main thing is to stay motivated and keep the mindset that you remember every moment that you’re working toward your goal.

Steps to Lose Weight

  1. You have to define your goal to achieve:

I want to return to my previous screen

I want to burn excess fat on my body

I want to lose two kilos

I want my figure

  1. Define a plan and asks for help

What are you willing to do it?

If you just want to take a magical tea help you burn fat you’re not really willing to do anything. You have to make a commitment and take action.

What actions?

  • Exercise daily half-hour
  • Going to the Gym
  • Take a walk every morning

  • I recommend you sign up to the gym, at the gym there are qualified personnel who can help you reach it, there are many other nipples exercising that motivate you and it costs you money. When something costs is more likely to achieve results.

    1. Make a commitment to yourself to achieve what you set out no matter what obstacles

    Achieving a goal is hard and does not happen overnight. The first few days you will find yourself that exercise is difficult but you’ve done in a long time but gradually you will find yourself and you taste it you will say no to foods that make you fat and not good for you once you hard to burn those calories. Do not waste your mood that will take you to reach your goal.

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    Gain Lean Body Mass Using Zigzag Method

    The Zig-Zag Approach

    Targeted fat loss together with elevated lean mass could possibly be the suggested mode of weight reduction. “Increases in lean body mass percentage will also accompany a right fat loss program for the reason that of losing fat and keeping lean body-weight the related, which in turn, will lead to a lower percent body-fat and higher percent lean body mass. Or, a lower body-fat percentage could be the result of truly growing the weight of lean body mass, which will result in an raise of lean body mass percentage.” source: Fitness: The complete guide.

    Should you read significantly a lot more on the ideal strategy to shed weight safely, then you understand that the vital step to adjusting body composition truly ought to not be dictated by reaching some random weight objective. It should be determined by attaining a body-fat objective that is realistic for your way of life and might be reached given your present abilities.

    The truth is that stringent dieting has a direct impact in lowering our body metabolic rate (BMR). This drop makes it definitely tricky, or just about impossible, to continue fat loss. Scientists have discovered this for a long time. The rate at which an individual will have fat loss is determined by metabolism, nutrition, body built, genetics,and regular physical exercise and workout. You have to keep in mind, genetic background doesn’t typically guarantee excellent results.

    With modern day scientific analysis, the Zig-Zag approach has been validated. Scientists performed a 48-week investigation study that involved 18 women. The ladies had been split up into two scientific groups, exactly where one group consumed around 1,200 calories in each day although the other group consumed a 16-week liquid meal replacement followed by a “conventional” weight-reducing diet plan plan.

    The study yielded amazing outcomes. It showed the predictable outcome that the crash dieters weren’t any greater off than the moderate dieters immediately after the 48 week period. Both groups BMR dropped an average of 9%, and their body-fat was decreased on typical sixteen to nineteen percent.

    Scientists have begun to collect tough info that supports the Zig-Zag approach. There is a technique to shed fat and nonetheless preserve a high sufficient BMR rate which will permit you to continue your fat loss strategy.

    Lastly, you may also read about lean hybrid muscle reviews here.

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    How The African Mango Supplement Works

    About African Mango

    Deep in the rainforests of Cameroon in Western Africa grows a tree called Irvingia Gabonensis, the Latin name for African Mango. The tree bears a fleshy yellow fruit, from which the contents of the seed are extracted. This is what we call the much sought after, African Mango Supplement.

    For centuries, natives of Cameroon and surrounding countries have used the African Mango or Bush Mango as they call it, for many purposes, including medicinal and everyday cooking. Every part of the tree and fruit are used, including the bark, kernels, leaves and roots. These parts are utilized for many purposes, including analgesics, antimicrobials, gastrointestinal disturbances and antioxidants.

    The Components Of African Mango Seed Extract

    The seed extract, or African Mango diet is becoming one of the most sought after weight loss interventions of our time. Irvingia is completely natural, with no stimulants, chemicals or by products. What is African Mango’s secret?  It contains copious amounts of vitamins, nutrients and other natural elements which precipitate the loss of body fat, boost our metabolism, lower our cholesterol and blood sugar and regulate hormones that are vital to the weight loss process.

    Some of the vitamins and nutrients contained in the African Mango weight loss diet are: calcium, magnesium, phosphorus, sodium, potassium and iron. Our vitamin “B” group: thiamin, riboflavin and iron. the antioxidant beta- carotene, fatty acids, amino acids and a high content of fiber, which helps to lower our cholesterol (LDL) and rid our body of toxins.

    Two other very important elements of African Mango diet are: Leptin, a protein hormone that tells our brain when our bodies are full and Adiponectin, another hormone that controls our cellular activity to insulin, expending glucose which lowers our blood sugar, stimulating our metabolism and igniting thermogenesis. This causes our body to burn actual fat, so we are not just losing water weight, but getting rid of the unhealthy belly fat that plagues us so often.

    Are There Any Side Effects?

    According to African Mango Reviews, there are no notable side effects in this diet. A very few participants of clinical studies complained of minor headaches, flatulence and a dry mouth. These symptoms dissipated after a day or two, and may have been associated with dieting alone.

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    HCG Drops Advantages For Quick Weight Loss

    HCG is a protein hormone that accumulates naturally in the placenta after conception in a woman’s body. However this hormone, also known as Human Chorionic Gonadotropin, is found in both male and female alike, though in smaller dosages when not pregnant. Through the increasing of this hormone in the body the metabolism of the body accelerates and helps break down extra body fat cells. Thus the HCG hormone diet was created several decades ago.

    The HCG hormone diet was originally, and still is available, offered as an inter-muscle injection. Currently oral HCG drops are also available on the market, a perfect option for needle-phobic people who really need to get rid of the extra pounds fast and efficiently. Unlike other products for weight loss, HCG drops are considerably less expensive, and if followed through with the diet properly, will give life-changing results. These drops do not require any preparation, and are ready made to ingest. The HCG hormone diet works with either injections or drops and each individual gets to choose.

    The HCG drops, however, tend to have more longevity than the injections, not to mention that injections are sometimes painful, whereas ingested drops are easier than taking a pill. The HCG hormone produces no side effects as it is a completely natural hormone the body already possesses and is one of the most natural diets to produce such speedy results. There are many people that for health reasons need a speedy weight loss program so as to relieve their body from the side-effects of obesity, and sadly when in such extremes their body’s metabolism is running at minimum.

    It is always good to begin the HCG hormone diet only after consulting your doctor and confirming that it is what your body needs at the moment. The most important part of all this diet is to stick to the diet. The HCG diet alone will have amazing results even without the drops (though the hormone accelerates the process), because the body is made to live and eat healthy. Any physician can confirm that there is no way to lose weight without these basic ingredients: healthy foods and low fat proteins, 2 to 3 liters of water a day minimum, 45 minutes at least of physical activity to get the metabolism up and running.

    HCG drops and the HCG hormone diet is a wonderful option which many have tried and are now happy with their results. Who is to say you won’t be the next happy user?

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    How Supplements Can Assist in Weight Loss

    Stop Worrying About Your Weight: 5 Supplements That Assist in Weight Loss

    With the society’s standard of beauty today, women are constantly in search of supplements to help in healthy weight loss.  Why is this important?  One reason is that healthy weight boosts self-confidence.  When you are healthy, you are most likely able to do anything you need to do because you look and feel good.

    Another important reason is that it is healthy to have a healthy weight.  Your organs and body can function well.  You do not get easily sick and you have more energy to carry out your tasks all throughout the day.  To help you with this dilemma, this article presents you with 6 supplements that can aid you in healthy weight loss.  In addition, their processes are explained.

    Jump over your weight loss obstacles with the help of the supplements below:

    • Fish Oil – aids in converting your body’s fat into fuel that the body can use.  It even prevents you from having food cravings.  About 1000 to 2000 mg is the recommended daily intake.  If you want to try this, you might want to consume low dosage at first as higher dosages might cause minor sleep disorders.
    • Green Tea Extract – has antioxidants called catechins that are said to improve metabolism and promote fat burning process.  To boot, green tea is actually said to suppress hunger pangs and cravings.  Not only that.  It sustains you with the energy you need all throughout the day.  The recommended dosage is about 10 to 20 drops of the liquid form per day or 2 400mg capsules.  If you want, you can opt to mix the extract with your beverage or food.  One caution though.  Excessive intake can cause diarrhea, nervousness, and insomnia in some cases.
    • Guggul – works well in losing weight since it converts body fat into energy.  For three months, consume a 500mg capsule thrice a day to reap the benefits of shedding weight.
    • L-Glutamine – stops your food cravings by sending fuel to the brain.  This clearly aids in weight loss as you are prevented from consuming more calories.  For optimum results, consume 2 500mg capsules thrice a day for two months.  Let them dissolve under your tongue to see great results immediately.
    • Reishi Mushrooms – These mushrooms function as strength builders.  Not only that.  They also provide you resistance from illnesses.  These traits make them effective in healthy weight loss.  When you do your strength and resistance training, you are most likely successful in completing your daily workout routines.  It is advised to take only 10 to 20 drops of its liquid form or 600 mg of its form capsule.  However, avoid this is you are allergic to mushroom.  In additions, do not consume this after your cup of coffee as this will make you jumpy.

    All these supplements have one thing in common.  They all have the same goal – which is to convert fat into energy and help you lose weight to keep your body healthy.  However, I suggest that you consult your physician first before taking any one of them.  Also, consuming supplements alone will not help you.  You also need to exercise to get the healthy body you have always been dreaming of.  So what are you waiting for ladies and gents?  Go to your doctor now, consult, exercise, and start losing weight.  Good luck!

    Author’s bio:Marcy Gray loves writing about various subjects and topics. She passionately researchers answers to questions people have and writes articles about them. She often writes about reviews on baby care products such as the first years wave stroller and britax b ready stroller. She has been working in the baby care industry for three years now.