Burn the Belly Fat Away With Metabolic Momentum

The body’s metabolic function is a great piece of natural engineering that can empower anybody to lose weight and improve their levels of health, fitness and general well being.

The metabolic system is made up from a complicated combination of hormones and enzymes that act together to not only help to convert ingested food and drink into calories, but that also help to govern how efficiently our bodies use, or burn those calories. So, in terms of our general health, our metabolic systems can be a key factor in determining our weight profile. A sluggish metabolic rate can make it more difficult to lose weight, whereas a higher, active metabolic rate can be a very useful aid in helping to shed unwanted pounds.

“Why is this?” you may ask yourselves, and the startling answer is that not only can a higher metabolic rate burn calories faster, but it also does this when you are at rest, or even asleep. Yes, the dream ticket; lose weight while you are asleep.

Your metabolism is affected by many different things including, you age, your gender, your gene pattern, and your body fat to muscle ratio. Our metabolic rate begins to slow once we reach 40 and thereafter continues to slow by approximately five percent every ten years. As a general rule, men tend to have a higher metabolic rate than women, and this is mainly due to the fact that on average, men have a higher muscle to fat ratio than women do.

Some people have a naturally high metabolic rate whereas others are slower. But don’t despair. If you’re one of the unfortunate people with a lower rate, it is possible to speed it up. How? – By regular aerobic or cardiovascular exercise.

Cardiovascular exercise (popularly known by its abbreviation of “cardio”), and aerobic exercise are pretty much one and the same thing for any confused by the use of both terms. Cardio is essentially working out your heart, lungs, and circulatory system by exercises such as, Running, jogging, walking, cycling, and swimming. A lot of you will recognize these exercises as being aerobic, but strictly speaking they are cardiovascular, but cardio can also include working with weights and resistance type exercises too, and so the term aerobic has been adopted by many to help differentiate between the two types of exercise.

Obesity is very much a worldwide problem in the developed world today, and unfortunately the US heads the league table. So with that fact in mind, and all of the adverse publicity that it generates, it is hardly surprising that weight loss is a high priority on many people’s minds. As we’ve already established, regular cardiovascular exercise is the way to a faster metabolism, which in turn leads to increased weight loss if accompanied by a well balanced, healthy calorie controlled diet.

The curious thing is, that as more of us are introducing a cardio regime into our lifestyles, we are finding that the cardio is becoming and end to a means in itself. Even if and when we have reached our target weight, (if indeed that what it was that prompted us to start in the first place), we still carry on with our cardio.

It becomes a bit like a drug; but a good one; one that increases our health, our stamina, and our overall well being. It even contributes towards a healthier brain because of the way cardio helps to increase our blood circulation.

Sometimes the thought of taking up a cardio regime can be a little unattractive to those who have developed the “couch potato” mentality. At first it may seem a little daunting, but you will soon find that your body adapts to it incredibly quickly if you establish a regular pattern of exercise.

It doesn’t have to be too rigorous either. Obviously than harder you work-out the higher your metabolic rate will become, and the more weight you can lose, but even a relatively gentle work out, providing you get your heart and lung rate up, will benefit you enormously.

The most popular form of cardio exercise: jogging, walking, cycling, and swimming will all increase your lung capacity to accommodate your body’s demand for more oxygen. For those of you who have any joint problems, you will find tat swimming is a great exercise because the water helps to support your weight and you avoid the jarring impact that running, jogging, and walking can have on you hip, knee, and ankle joints.

For those who want to maximize their cardio for increasing their metabolic rates, it is worth throwing in some weight training or resistance exercises. As well as contributing towards raising your MR (metabolic rate) anyway, it also helps to build muscle tissue, and as we mentioned earlier in this text, the more muscle you have, the faster your MR will become, so you will get a double benefit.

Muscle is heavier than fat, but as long as you carry on with your other aerobic exercises too, (jogging, cycling, swimming), and you keep to your healthy well balanced diet, the muscle weight gain will be offset by the fat loss. In actual fact you will probably still continue to lose weight because muscle tissue takes a long time to build and in the meantime you will still be shedding fat.

Cardio has a way of making you want to become more and more fit and healthy. You develop what is called metabolic momentum, and once started it almost takes on a life and demand of its own. However, it is not in any way onerous. It is a pleasure that you will naturally want to extend.

You will eat and drink more healthily, and you will automatically want to cut out many of the rubbish fast foods and toxins that might have crept into your life.

The more you do your cardio exercises, the longer you keep your regime going for, not only does it become easier to do, but you will find it becoming an enjoyable part of the day (or night) that you look forward to and relish.

You will benefit from, and cherish, how well you feel, how fit you become, and how good you look too.

It can genuinely make you look and feel younger.

Find The Best Fat Burning Exercise For You

Cardio training incorporates some of the best fat burning exercises, and there are plenty choices available to you, so choose one that you will enjoy. There are two types of cardio training, the slow and steady type and the high intensity type. The slow and steady type is low intensity, burns fat and preserves the joints and is usually a long duration (45 min to 1 hour). The high intensity cardio burns a ton of calories and lasts for a shorter duration (20 min to 30 min). It’s a good thing to try both types to see which one you prefer.

These are some of the choices you have for the best fat burning cardio exercises, in which can burn up to 500 calories in 30 minutes:

Aerobics – This is the one most preferred by women and targets mainly legs and hips;

Cycling – Using a stationary bike or outdoors, this is a great exercise, but it depends on your speed and resistance to burn maximum calories.

Jumping Rope – This is one of the simplest and most effective cardio workouts that anyone can do at home because you can do it in 15 to 20 minutes and it will give you a total body workout.

Rowing – This gives your arms a great workout, but again depends on the resistance to gain maximum benefit.

Running – Get yourself a pair of good running shoes because this is great for burning calories.

Swimming – This full body exercise burns the most calories in half an hour

Walking – Brisk walking is a less strenuous form of cardio which is great if you’re looking for low impact on the joints. Walking on an incline, and adding hills to the workout will increase the amount of calories burned.

Try them all if you can and decide which one is the best fat burning exercise for you. You can always accelerate the effects of your cardio workout by taking a thermogenic calorie burner daily. Your body is continually burning calories, so with a thermogenic calorie burner, you are boosting the result of your cardio workout, which means you can exercise for less time each day. Taking one thermogenic calorie burning pill can burn an extra 278 calories, which is a great boost to any exercise regime.

HIIT Training: Lose Weight Like Magic

You have already got the idea that intervals training is the sure-success key for cardio. If you want to burn fat, that is, as opposed to end up with chunky fat aerobics instructor syndrome. And perhaps you’ve seen my latest article in the Fitness First magazine and want to know more about ideal cardio for fat loss. Either way, I’m guessing that if you’ve been around the traps for even a little while then you can smugly pat yourself on the back, safe in the knowledge that you use intervals to take your workouts to the next level at every chance you get. One minute hard, one minute recovery right? Well, yes, but also – no. As with anything training and fat loss related, true success comes from keeping your body on it’s toes. Mixing things up. And while ‘minute-on, minute-off’ style cardio is certainly far better than endurance if you want to get lean it really is just a starting point. And if you are trying it again and again, certainly your body will start saying NO. So, it is not going to work as it did before.

Then, what are we waiting for? Let’s have a look what exactly an ideal interval training is. Well, for starters, true interval training is officially known as HIIT training – High Intensity Interval Training. And this sure isn’t just any old back and forth on the treadmill while you change tunes on your iPod and check out the latest night-time talent. I can guarantee you that this will supercharge your cardio, burn your fat and you will must say “OMG! It’s a magic”.

So This is How It Works

There are a few key elements that make HIIT training stand out from regular intervals, and the reason for that is the end goal (to maintain an anaerobic state for as much total cumulative time as possible). A proper HIIT workout consists of the following elements:

  • Time – HIIT training must last absolutely no longer than 20 minutes (extra time for warming up and cooling down is okay)
  • A beginner HIIT workout might have as little as 4-6 minutes total ‘work’ time, and an advanced might have up to a 50/50 ratio or beyond
  • Muscle groups – HIIT training uses as many muscle groups as possible, which is why sprinting is preferable to a ‘legs only’ cross trainer (for example)
  • When you really give these workouts with your all efforts, you should absolutely not be doing successive days. You need at least one day in between.
  • Only repeat a certain HIIT program (see below) for a maximum of 6 weeks. Any longer and you’ll start to adapt, so take a week or so off from this style of cardio, and then come back with a fresh HIIT program.

Combining Them Together

A total anaerobic exercise as much as possible, if that is your dream then it stands to reason that your rest times will be increasingly reduced as you advance through your HIIT training programs. As a novice, you might start out with 6-8 repetitions of 30-second sprints, with up to 90 seconds rest in between. After a week or so you’ll notice you don’t really need that much rest and you can gradually reduce down to a 50/50 ratio. If you’ve never really worked hard at your intervals before, did you?, then this is the ideal place to start for your first 6 week block and will also extremely enhance your fitness.

Taking things to the next level will surely further increase your fitness, but it’s also the point at which you’ll really start to chow through the body fat. In this way of training, you are going to burn your complete energy, so be sure to give yourself adequate rest between workouts. Try starting out with 60-second work periods and at least 2 minutes rest time. As before, gradually reduce your rest time until it’s a 50/50 ratio. Just keep in mind not to go beyond 20 minutes total work time, but also be sure to warm up and stretch it out afterwards. The sky is really the limit here, as you can obviously increase your work intensity even once you’ve dropped the rest time as far as possible.

The third (last but not the least) step (now things are going to be really interesting)- we actually start to drop your rest time lower than your work time. Yep, it’s intense, it’s a little bit scary, it’s bound to get your lungs screaming, but it really does blast away the fitness cobwebs like nothing on earth. And – as you can imagine – you’ll be burning fat like sausages on Australia Day. When you come to this stage it’s wise to reduce your total work time to as low as 10 minutes until you slowly become habituated to the higher intensity – or you just might find yourself wiping the floor with, well, yourself. Try to start with 60 seconds work time and 40 seconds rest, and gradually increase the intensity as you drop first the work time, and then the rest. Don’t forget your gym towel – you will need it!

Have gone through any HIIT training before? What’s your preferred approach or is there any way that you could make some changes to maximize your results?