To lose weight and burn fat, one must exercise regularly and have a good diet. Burning calories alone does not mean burning fat; the focus should be on losing body fat. Exercise burns calories initially from carbohydrates in the body, but burning stored body fat requires oxygen. Keeping the heart rate in the target range ensures enough oxygen for fat burning. Burning too many energy calories through carbohydrates can decrease metabolism and muscle energy, so calorie intake should increase during exercise programs to replace burned calories.

1. Burning Fat Vs Burning Calories
To lose weightandgetinshape youmust have a good dietandexercise regularlytoburnfat.The first
thingyoumust understandaboutexerciseisthatjustbecause youare burningcaloriesdoesnotmean
youare burningfat.Your focuswhenyouexercise shouldbe losingbodyfat,andyoucannotlose body
fat justfromburningcalories.Whenwe exercise,ourbodieswill startburningcalories,butthe calories
that are burnedare the caloriesfromcarbohydratesinoursystem.To burncaloriesfromyourstored
fat,your bodyrequiresthe presence of oxygen.There isacertainamountof oxygenthatyour body
needsinorderto start burningfatand the onlywayfor youto measure the amountneededforyour
ownbodyis to keepupwithyourtarget heartrate duringexercise.Please understandthatif you
continue toonlyburncaloriesfromcarbohydrates,youwill lose mostly“waterweight” whichleadstoa
decrease inyourmetabolism.Also,thinkof the caloriesthatare burnedfromcarbohydratesasyour
energycalories.If youlose toomuchenergycalories,thenyourmuscleswill notreceive enoughenergy
to increase yourmetabolismwhichindirectlyburnfat.Therefore,youmustincreaseyourcalorie intake
whenyouare onan exercise programtoreplace yourburnedenergycalories.
BurningFat Caloriesduringexercise
Duringaerobicexercise,yourbodygoesthroughseveral stagesbefore itreachesthe pointwhere you
are burningfat.You will hearpeoplesaythatyou are onlyburningsugar(carbohydrates) notfatduring
the first10 minutesof exercise.Thisistrue toa certainextent.Isaythisbecause youwill continue to
burn sugarpast the 10-minute mark if youare not workingouthardenoughfor yourbodyto want more
oxygen;orworkingouttoo hard andyou can’t supplyyourbodywithenoughoxygenforfatburning.
Whenyouexercise youmustmove ata steadypace (nottoo fast,nottoo slow) soyour bodywill utilize
your storedfat(notcarbohydratesor sugar) as itsenergysource.Alsorememberthatjustbecause you
reachedthe fat burningstage doesnotmeanyouwill staythere.Stayingatthe fat burningstage once
againdependsonif youare movingat a pace thatis rightfor yourbody.Make sure that youare within
your targetheartrate range.
BurningFat Caloriesatrest
The onlyway foryou to continue toburnfat calorieshoursafteryouhave finishedworkingoutis
throughthe anaerobicexercise of weighttraining.Weighttrainingisthe keytoburningfatat rest.
Weighttrainingisananaerobicactivitythatwill cause youto burnmore caloriesthanaerobicexercise.
The caloriesthat youare burningduringweighttrainingexercisesare mostlycaloriesfrom
carbohydrates(meaningyoumusteatevenmore caloriesperdayforenergy);butthe caloriesyouburn

2. at rest are mostlycaloriesfromfat.The reasonyou are burningfat at restis because weight training
increasesyourmetabolismwhichusesyourstoredfatasenergy.
To make your bodythe ultimate fatburningmachine youmustdoaerobic(cardio) andanaerobic
(weighttraining)exercises.
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