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1. Weight Loss and solution
To lose weight and get in shape you must have a good diet and exercise regularly to burn fat. The first
thing you must understand about exercise is that just because you are burning calories does not mean
you are burning fat. Your main focus when you exercise should be losing body fat, and you can’t lose
body fat just from burning calories. When we exercise, our bodies will start burning calories, but the
calories that are burned are the calories from carbohydrates in our system. In order to burn calories
from your stored fat, your body requires the presence of oxygen. There is a certain amount of oxygen
that your body needs in order to start burning fat and the only way for you to measure the amount
needed for your own body is to keep up with your target heart rate during exercise. Please understand
that if you continue to only burn calories from carbohydrates, you will lose mostly “water weight” which
leads to a decrease in your metabolism. Also, think of the calories that are burned from carbohydrates
as your energy calories. If you lose too much energy calories then your muscles will not receive enough
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increase your calorie intake when you are on an exercise program to replace your burned energy
calories.
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During aerobic exercise, your body goes through several stages before it reaches the point where you
are burning fat. You will hear people say that you are only burning sugar (carbohydrates) not fat during
the first 10 minutes of exercise. This is true to a certain extent. I say this because you will continue to
burn sugar past the 10 minute mark if you are not working out hard enough for your body to want more
oxygen; or you are working out too hard and you can’t supply your body with enough oxygen for fat
burning. When you exercise you must move at a steady pace (not too fast, not too slow) so your body
will utilize your stored fat (not carbohydrates or sugar) as its energy source. Also remember that just
because you reached the fat burning stage does not mean you will stay there. Staying at the fat burning
stage once again depends on if you are moving at a pace that is right for your body. Make sure that you
are within your target heart rate range.
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The only way for you to continue to burn fat calories hours after you have finished working out is
through the anaerobic exercise of weight training. Weight training is the key to burning fat at rest.
Weight training is an anaerobic activity that will cause you to burn more calories than aerobic exercise.
The calories that you are burning during weight training exercises are mostly calories from
carbohydrates (meaning you must eat even more calories per day for energy); but the calories you burn
at rest are mostly calories from fat. The reason you are burning fat at rest is because weight training
increases your metabolism which uses your stored fat as energy.

2. To make your body the ultimate fat burning machine you must do aerobic (cardio) and anaerobic
(weight training) exercises.
Obesity is now being called an epidemic in the health community. In fact, it will soon be the leading
cause of preventable death in the United States, even ahead of cigarette smoking. Obesity leads to type
two diabetes, high blood pressure, heart disease or stroke and even an increased risk of cancer. With all
of these health risks, as well as the general improvement in the quality of life that can occur, losing
weight is one of the best things that you can do for yourself.
No matter what we would like to believe, there simply isn’t a magic solution to losing weight. The body
will shed excess fat when it needs more calories to function through the demands you place on it in a
given day than the amount of calories that you feed it. It’s that simple. So, in order to lose weight, you
need to decrease the number of calories that you eat as well as increase the amount that you burn.
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There is a wide range of options to choose from when looking for a weight loss program. All of them
often spend a lot of time explaining what to eat, in what amounts and even at what times or in what
combinations. But few of them emphasize the importance of exercise – not just for losing weight, but
for your general health and wellbeing. Exercise is vital when trying to lose weight for several reasons:
First, as you start to eat less, your metabolism will slow down somewhat. Exercising helps to elevate
your metabolism back to an efficient level.Second, as mentioned, exercise burns more calories so that
you can lose weight faster and stay motivated in your efforts.Third, exercise actually releases
endorphins, chemicals that keep your mood elevated.
Exercise doesn’t have to mean spending hours at the gym or straining through exhausting workouts. In
fact, in order for you to stick with it on the long run, exercising should be something that you enjoy.
Start by increasing your activity level in an overall way. Take the stairs when you can. Park further from
the mall door when you go shopping. Go for a walk in the park or through a neighborhood you love and
bring a dog or a friend along for company. Take dance or martial arts lesson.
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Once you become more active in general, you’ll find it easier and more natural to move into regular
exercise. Which you’ll need to do eventually in order to get regular, noticeable health benefits. You need
to raise your heart rate to a fat burning level and keep it there for at least 20 minutes, 3 times or more a
week. However, if you don’t want to go to a gym, there are other options. Videos and DVDs are now

3. available in all kinds of exercise types. That way you can change your routine whenever you want so that
you don’t get bored with what you’re doing. Try a range of aerobics, kickboxing, yoga, or pretty much
any activity you want right in the comfort of your own home.
If you have physical limitations that would keep you off from exercising, you can still find a way to
increase your activity level. Water aerobics is a wonderful option for those who have joint problems or
limited mobility because it relieves the pressure on your body that your weight provides. But you still
get the resistance to challenge your muscles from the water. There are even classes and videos available
that let you exercise in a seated position.
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Whatever kind of exercise you choose, it’s important to stay motivated and keep it fun. Try gathering a
group together to make it a social event. Or get a pedometer, a device that tracks how far you walk, and
see how many miles you can walk a week. Make a competition amongst your friends or family members
and treat the winner with something special (not food related!). Make the experience of exercising
something that you look forward to, and it will soon become a regular part of your healthier lifestyle.