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I want to lose at least 50 pounds eventually, but I am taking it 5 pounds at a time! Lately I've been working on eating healthy and I built up a good amount of discipline and knowledge about what I should and should not be eating. Now Im trying to work out and burn at least 300 calories a day. I am not in shape at all (a 10 minute brisk walk wears me out) and was wondeeing if anyone had workout ideas for me??
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Avatar universal
As long as you're burning a higher number of calories than you take in during the day, you'll lose weight!
Anaerobic exercises focus your metabolism on carbs. It's true that aerobic exercises burn more fat relative to carbs, high-intensity anaerobic exercises burn more total calories from both sources. Plus anaerobic workouts put your body into a period of post exercise oxygen consumption, where you continue to burn calories at an accelerated rate for hours after the gym work out.

Anaerobic workouts trigger the release of a group of hormones that promote muscle growth and fat oxidation. They are intense and shouldn't be done on consecutive days.
I know plenty fitness professionals that shouldn't be trainers! I'm not saying you're not good!
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Avatar universal
I'm actually a trained fitness professional and what I wrote is pretty basic fitness physiology. The anerobic system burns carbs and the aerobic system burns fat.

Any intense physical activity is anaerobic, not aerobic.
Interval training and HIIT does not burn fat, but it stimulates EPOC so that it boosts your metabolism for greater fat burning capacity later on in the week.

That is not wrong, that is the facts.
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Avatar universal
thunderseed, your wrong!!
The most effective fat burning exercises for interval training
should engage the major muscles of your body. This ensures greater energy expenditure and elicits a greater post exercise metabolic response, which increases your body's ability to burn fat. This expenditure of energy burns calories, which are stored in the body as fat. Approximately 3,500 calories equals 1 pound of fat. Because interval training is an intense form of fat burning exercise, it is essential you give your body adequate rest
between workouts. You don't work out on consecutive days.

Interval training, or HIIT, was developed by Dr. Izumi Tabata and researchers from the National Institute of Fitness and Sports in
Tokyo. HIIT workouts can last as little as four minutes but are highly effective for increasing fitness and fat loss!

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Avatar universal
Adding onto the last advice, sometimes high intensity interval training can be too much for people who are out of shape (and also it boosts your metabolism by stimulating EPOC, it doesn't actually burn fat but is good for helping your body to burn fat in the long run if you also incorporate aerobics), so if you find that to be true, you may want to tone it down and work your way up until your fitness level increases. That's fine because to burn fat you need to use the aerobic system, which you use when you do mild to moderate activity for a longer amount of time. Exactly why you rarely see fat marathon runners. If you are really out of shape, do mild activities for a prolonged amount of time, for example, go for a slow walk for an hour, rather than a brisk walk for ten minutes and you will burn more fat that way. The longer you get the aerobic system working for, the more fat you burn.

The more in shape you become, the more aggressive activities you will be able to do while being able to breathe deeply - oxygen is the key to being aerobic and burning fat. Make sure whatever cardio you are doing, that you are able to breathe properly.

As soon as you start breathing heavily and it becomes too intense, you are burning carbs, not fat.

Some other good "summer" cardio ideas that aren't too intense include light recreational swimming or light kayaking or SUPing, gardening, slow walking, zumba or dance classes, slow hiking or berry picking. Anything mild to moderate that keeps your body moving for a continous amount of time will burn lots of fat.

Things like high intensity inverval training are great for boosting the metabolism and also good for tuning up your cardiovascular system (if your cardiovascular system can handle it), but they don't burn fat, they burn carbs and they can actually be dangerous for people who are really out of shape, so make sure you check with your doctor before doing HIIT and also use caution, because it can even the most in shape people feel dizzy, faint, and nauseaus. Back in the day when I did Muay Thai we used to train so intense in rounds until we felt like we were going to puke. We called them Puke Rounds. Typically, people do less intense intervals for longer amounts of time, but there are huge benefits to doing extremely intense intervals for extremely short amounts of time.

I took all the fitness theory courses and what not
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Avatar universal
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.

This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.

I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes

What you eat after Peak 8 training does matter

It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are http://www.youtube.com/watch?v=zy7j9FRiJpg&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_



Figure your heart rate by this formula
220 minus your age. That is your maximum heart rate!
Take your pulse before you get out of bed in the morning.
Subtract your heart's resting rate from your maximum rate.
You would want to get your heart rate between 50%-85% of the maximum.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
I suggest buying a heart rate monitor at any sporting goods store.
Before doing anything get the OK from your doctor.
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Arlington, VA
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