Burning fat requires exercising at a pace that allows the body to utilize oxygen to burn stored fat rather than carbohydrates. Both aerobic and anaerobic exercise are needed to maximize fat burning. Aerobic exercise alone may only burn carbohydrates for the first 10 minutes and result in water weight loss. Weight training is important for burning fat at rest by increasing metabolism even after exercise. The document recommends both cardio and weight training to make the body a efficient fat burning machine.

1. Burning Fat Vs Burning Calories
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 energy to
increase your metabolism which indirectly burn fat. Therefore you must increase your calorie intake when
you are on an exercise program to replace your burned energy calories.
Burning Fat Calories during exercise
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.
Burning Fat Calories at rest
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.
To make your body the ultimate fat burning machine you must do aerobic (cardio) and anaerobic (weight
training) exercises.
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