Are you looking for a serious work-out program that builds lean muscle mass and burns fat calories at the same time?

There’s been plenty of debate as to which form of exercise is the most effective way to get into shape. Some argue in favor of aerobic exercise (ie. cardio, HIIT) while others contend that strength training (ie. resistance exercises, lifting weights) is the best way to go.

A well rounded fitness program, whether a strength and conditioning, weight loss or fitness routine, along with a variety of aerobic exercises such as intervals and different cardio training is by far the most efficient method. By performing various resistance exercises in a circuit mixed with cardiovascular exercise, you elevate your heart rate and maximize the amount of calories that your body can burn.

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adam
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<a href="http://www.trainwithmeonline.com/programs.asp">workout routines</a>--workout routines

I have read many articles that state that if you do not keep your heart rate at least between 50% - 70% of max that you will not maximize your fat loss.
I am an avid cyclist, and live in the mountains. I enjoy pushing myself hard and during an hour long bike ride, I will push
my heart rate up past 170 at least a dozens times, plus maxing out around 200 during my last climb.
Most everything I have read implies that I will not get max fat burn cycling that way. Maybe good for the heart and cardio, but bad for fat loss.
What are your experiences and opinions on that.

Hi, a bit confused... what does it mean 50% - 70% of max? What is max then?

You max is the maximum that your specific heart can beat. It is usually a theoretical number. Someone books say take 220 and subtract your age. Some books say do a some specific exercise and then take your pulse and multiple it by another factor based on your health level. I guess the only true number would be to get on a treadmill and keep walk faster and steeper until you are totally exhausted. The is a lot of conflicting information of how to determine it, and some people even say it does not change, but then why 220-age. I personally think it increases with you overall heart health and fitness level. I am 51 years old and ride a mountain bike about an hour a day. When I have been doing it for awhile, I can push myself to 200. If I used the 220-age rule, I should only get it to 179. Sorry for the long answer.
The basic premise in all this stuff about max heart rates is to finally determine a workout at an appropriate level for good fat burning, which most books and people say should be 50-70% of your max. I am trying to really figure out if that it really true. Does that keep you in the 'Zone"?? If you exercise harder, does it through you out of the zone??
Larry

Thanks Larry. I see what you mean then. I've heard that to burn fat you need to go above 120 - they did not say anything about age etc. I suppose that you woulld have to increase the number of blocks you eat a day to stop your body to consume your own muscle. No idea how this can be calculated exactly...

When you follow the Zone diet and lifestyle you maintain low insulin levels. With these low insulin levels the body burns fat 24/7 to provide all its energy needs, regardless of whether or not you’re exercising.

Larry, after approximately 45 minutes of exercise cortisol levels rise to a point that they can be detrimental to your Zone efforts, pushing you in the direction of increased inflammation. “Harder exercise” doesn’t have to take you out of the Zone if you are careful to support your exercise with Zone balanced snacks at various intervals, to assure you are keeping your hormone levels topped off and “in the Zone”.

Bozena, the Body Fat Calculator protein and block recommendations are based on maintaining muscle mass at your current activity level.

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sue
Consultant of Zone Labs
Certified Zone Affiliate