Burn baby burn!

Research has proven that a pound of muscle burns 30 times more calories than a pound of fat. That’s why it is absolutely essential that you preserve your muscle mass while ridding your body of those undesirable fat pounds.

Let’s burn some fat!

Did you know that the optimal heart rate for burning body fat is 80% of your heart’s maximum capacity? There is an easy way to figure out how to get the most out of your cardiovascular workout. Here is a simple formula to calculate your perfect target heart rate so you can maximize your fat burning potential:

220 - (your age) = (x) * .8 = your perfect zone

Example: 220 - 35 = 185 * .8 = 148 beats per minute

Also keep in mind that if you do some type of weight training (which I highly recommend) ALWAYS do your cardio workout afterward. Why? Well, during a weight training session you burn muscle glycogen. This will leave your body searching for an alternate source of fuel when it comes time to power through your cardio workout. This alternate fuel will come directly from fat storage, thus helping you burn more body fat at a quicker rate.

Can I spot reduce fat?

Unfortunately, it is impossible to reduce fat in a specifically targeted area of your body. Body fat is reduced in layers. So, for example, doing crunches will strengthen your mid-section but will not take the fat off your stomach. Similarly, an activity like walking or running will burn fat all over your body, not just in your legs or butt area. However, you can incorporate a sensible exercise program along with healthy eating habits to speed up your weight loss while toning your body.

The scale vs. your progress — get a clearer picture!

When using the scale as your directional indicator, remember these tips so you are certain you are getting a true and accurate reading:

1. 1.Weigh yourself only one time per week.
2. 2.Weigh yourself on the same day every week.
3. 3.Weigh yourself first thing in the morning on an empty stomach.

Remember, weight loss comes in unpredictable spurts, so don’t get frustrated if you have a week or two with no weight loss; it’s just your body making adjustments that are necessary in order for your progress to continue and be permanent.

A person’s weight can fluctuate five or more pounds throughout the day, so by following these three very important but simple rules you will have a clear cut and accurate picture of how your true weight loss is going.

Seeing signs of progress beyond the scale!

Take a trip to your closet and take out a pair of pants that fit snuggly before you began your new healthy lifestyle. Are you able to ease into them, when before it was a chore just to get them on? This is a sure sign that progress is at hand.

There are many everyday indicators that will give you hints that your body is changing, from the way your clothes are fitting to just sitting more comfortably in a chair.