FAT BURNING TIPS

• EAT SMALLER MORE FREQUENT MEALS

• TRAIN WITH WEIGHTS
• STAY ACTIVE MOVE YOUR BODY
• SET ACHEIVABLE GOALS
• WRITE DOWN YOUR GOALS AND SHARE THEM WITH FRIENDS AND FAMILY
• CHART YOUR PROGRESS BI-WEEKLY
• TAKE A BEFORE PHOTO

 

FAT BURNING MYTHS

• SPOT REDUCTION  

• Spot reduction has been shown to be a fallacy as fat-loss from certain areas of the body is largely dependant on ones genetic predisposition. Performing thousands of crunches or using the latest gadget will not trim unwanted fat from your midsection. Unfortunately, it is nearly impossible to lose fat from only one area of your body. Overall body fat must be reduced to lose fat in a particular area of the body. So, although your abs may be strong from the tireless crunches you will not burn fat just from your midsection. A comprehensive consistent nutritional and exercise program will help support your fat burning goals.

• TRAINING WITH WEIGHTS WON'T HELP ME BURN FAT  

• Training with weights has been proven to burn more fat in a shorter period of time and helps keep fat off than aerobic activity. Weight training will build muscle and this will, in turn, indirectly contribute to fat loss. The body will use energy in the form of fat to maintain your muscle tone, given the fact that muscle tissue is highly metabolically active. In theory, the greater the degree of muscle tone one has, the higher their metabolism will be and the easier it will be to lose fat.

• CRASH DIETING  

 

• Starving oneself over a short period of time will not enhance fat-burning. Depriving the body of calories will, in fact, have the opposite effect: muscle degradation and fat-gain. Smaller servings of quality calories (clean food such as chicken, rice, turkey and vegetables) frequently, will more effectively boost the metabolism and contribute to muscle tone (which will also boost the metabolism). Crash diets will lead to frustration and curtail any chance of fat-loss.

 

• YOU CAN UNDO OVERNIGHT WHAT TOOK YEARS TO CREATE  

 

• We all can get trapped by some notion that we need to see changes right away. We give a program our full effort for two weeks and expect to see the pounds melt away. When we don't see "immediate" results we can get discouraged and even quit our wellness program. Just as it took time to put the weight on, it will take time to burn it off. This can be very frustrating. Accept that this will take time. Even if you only lose 1 pound in a month, guess what? That is 12 pounds a year. Continue to move closer to, not farther from, your goal. Patience is indeed a virtue. Consistent effort over time and smart use of e²nutrition solutions including Infuse Ultra Burn and Build will lead you to the fat burning prize!

 

• HIGH INTENSITY CARDIO IS THE ONLY WAY TO BURN FAT  

• Excess cardio considerably slows down your metabolism, promotes muscle loss and can lower important fat fighting/muscle tone hormone levels. Don't confuse cardiovascular or exercising the "heart" with fat burning activities.

 

Karvonen Formula
(mHR-rHR).40 + rHR = low end
(mHR-rHR).60 + rHR = high end

Let's use an example Emma has a resting heart rate (rHR) of 60 and a maximum heart rate (mHR) of 195 (220 - 25 years age = 195) Now she plugs these numbers into the Karvonen Formula
(195-60).40 + 60 = 114
(195-60).60 + 60 = 141

The results 114 and 141 is the heart rate "range" that Emma will need to stay in to optimally burn fat. Emma will select an exercise such as walking 40 minutes 3 to 4 times each week. Emma will frequently check her pulse during her walks to ensure that her heart rate is within 114 to 141.
(Note: You may select other exercises that keep your heart in this range for 40 minutes such as biking, swimming, rowing, hiking and more)

Find your "Burn" zone by calculating your ideal heart rate range using the Karvonen principle formula.

Consistent use of the Karvonen principle in your fat loss program can lead to great results!