| Originally Posted by LALA |
The best way is to lose bf is to do long amount of cardio (no less than 45 min) at around 70% of your max heart rate ( which is slow) 4-6 times a week.
Kate, I wanted to comment on this, because it's been something I've been trying to understand for years. This summer, after being a teacher's assistant in a biochemistry class, I finally get it. They call 70% of your max heart rate the fat burning zone, because your body is burning mostly fat for energy. When you increase your activity & therefor heart rate, your body starts to burn mostly glucose for fuel. But, you can still be burning just as much fat as before. The percentage is now lower because you are also burning glucose. So you can actually burn just as much fat, plus you are overall burning more calories working out more intense. Also, when you work out intense, you continue to burn more calories after you stop working out.
Working out slow around 70% of your max heart rate can be great though because you can keep it up longer. There is probably less sress on your joints and you can make it more social. I like to go for longs walks with friends instead of talking on the phone. It's fun & cardio at the same time. But, if someone really likes intense workouts, they can stick to that & still burn fat. I think it's all about preference & finding a good balance.
I personally love weight lifting, but I know a lot of people think it's boring. Try getting a workout partner. I find workouts go by a lot faster if you have someone to talk to. I also have a set of 5, 8 & 15lb weights to use at home while I watch TV. The more muscle you have, the more calories you burn during the day. Try a bunch of stuff & see what you enjoy. That's what you are more likely to stick with.