Your weight loss guide.

1. Burning Fat Vs
Burning Calories
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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 exerc ise
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 many calories then your muscles will not receive enough
energy to increase your metabolism which indirectly burns 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

2. 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.