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 RippedOut.com.
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