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Lighten Up with Derek and Vicki!

How You Can Burn More FatEvery personal trainer has been asked this question. There are various ways to approach this issue and the answers are varied and wide reaching. The way a credible certified fitness trainer answers this question is by first asking several questions. Losing weight and fat burning are a little bit like air travel. We all want to get there as fast as possible, however the fastest way is useless if you crash and burn (get hurt or discouraged). A weight loss professional will do a thorough fitness analysis to determine any limitations you may have. Only then can you proceed to a safe and effective program.
The old school answer was based on math. Burn more calories than you take in and you’ll lose weight. If you aren’t too drastic you’ll lose mostly fat.

More recent studies in this area have found some surprising answers. The best thing to do now is something called interval training. Put simply, if you vary the speed at which you walk, step, climb or run you can accelerate your progress. The nice thing about working out this way is you can tailor the intensity to fit any level of fitness.

This is how to use intervals to speed up your fat burning while you do your cardio. If you’re a beginner, start by walking at a manageable speed for three minutes. Then push yourself to quicken your pace for a full minute. Then return to your managable speed for another three minutes. Repeat this pattern for your entire workout.

If you are more fit, you may want to chose a different pattern to time your interval training. You could walk for three minutes at your usual pace and then quicken your pace for two minutes. Continue alternating three and two minute intervals for a challenging workout.

If you are already very fit, you may try either alternating two usual minutes with one minute at a quicker pace, or start at the quicker pace (either walking or jogging) and after three minutes, slow down the pace for just one minute to recover, and then speed up for another 3 minutes at the quicker pace.

With all these methods remember this. You burn a higher concentration of fat after 20 mins. Which ever sequence of intervals you chose, make sure you work out for at least 30 minutes to get the best results.

Call me to find out more.

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I’m Derick Rotunno and I would be happy to discuss how we can help you.