Tuesday, August 30, 2011

The Fat Burning Checklist (part 2)

Hey there people,

Here is Part 2 of the Fat Burning Checklist

What are you eating?

How are you training?

How many calories in protein, fat and carbs?
  • Protein contains 4 calories per gram
  • Carbohydrates contain 4 calories per gram
  • Fat contains 9 calories per gram
As you see, fat contains more than twice the calories of protein and carbohydrates.

Most foods contain a mixture of protein, carbs and fat.



What does that mean for you? Well look at some of the info I gave you yesterday, if you know your BMR, then where are those calories coing from.

If you cut your carbs, you still need those calories... where are you going to get them from? This is why most low carb diets end up not working. Because the total daily calories don;t add up.

What Cardio Exercise Burn THE MOST Calories

The Mayo Clinic recommends 30 to 60 minutes of cardiovascular exercise a day. This can help control and lose weight, prevent heart disease, build strength and increase fitness. With so many choices, many people wonder which exercises burn the most calories. Below is a listing of the top exercises and the amount of calories burned in 1 hour by an average 160-lb. person (people who weigh less will burn fewer calories and those who weigh more will burn more).


Running is the best exercise you can do to burn the most calories. If you are running at an 8 mph pace (7 1/2-minute miles), you can burn 986 calories in 1 hour. If you add hills or sprints, you can burn even more calories.
While rollerblading became popular in the 1980s, it still ranks among the highest calorie burners. A 1-hour session can burn 913 calories.

Tae Kwon Do

This is a total body workout, building cardiovascular fitness, flexibility, movement, coordination and muscular strength. A 1-hour session burns 730 calories.

Jump Rope

Many people jumped rope as a kid, but incorporating it into your regular fitness routine can burn 730 calories in 1 hour. One hour may be too much jumping, so you can break this down to 10 minutes and still burn 122 calories.

Stair Climber

If you have enough resistance on the machine, using a stair climber can burn 657 calories in 1 hour, as well as build your lower-body strength.


While running fast burns more calories, a slower jog at a 5 mph pace (12-minute miles) can still burn 584 calories in an hour. Long, slow runs are great for burning fat, too.

Basketball and Football

A friendly game with friends can burn up to 584 calories an hour. Exercising with friends tends to make the time go by faster and motivate you to work harder, too.


Swimming is a great total body workout because it uses nearly all muscles in the body. Virtually all strokes will increase your cardio and muscular fitness, while burning up to 511 calories an hour. It's also non-impact, so it's safe and effective for your joints

What about Weight Training:

What weight training will enable you to do is build up a larger degree of lean muscle mass, which then basically serves as your calorie burning powerhouse in the body.

When you calculate your basal metabolic rate, which is how many calories you would burn if you lied in bed all day and did absolutely nothing except breath, one of the factors that goes into this is your total body weight. The most accurate equations will also take into account lean body mass, which represents your muscles, bones, and organs.
      Therefore, the more muscle you have on your body, the higher this rate will be and the better the calorie burning results you will obtain 24/7.

Since muscle tissue is fairly long-term (as long as there is some stimulus on the muscle and you are consuming enough protein it won't be lost), this proves to be an effective long-run strategy for losing body fat.

This is the primary reason males typically can eat more than females without gaining weight - they have more lean muscle mass on their body, thus they are burning more calories around the clock.

The SPECIAL SAUCE SECRET: What I Do at Bootcamp is blend that ALL together. We use resistance training to build lean muscle tissue. We move fast to have a cardio like enviroment.BOOM! Fat Burning Workout



Leave your comment below PEOPLE


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