What is your fat loss estimate using a food scale?
Here’s a question for you: How many calories do you burn in a day without exercise? What is your fat loss estimate using a food scale?
What if you do a bunch of exercises, but you have to run your weight in one day and work it out that day?
So you can do all sorts to get your daily energy intake and fat loss. The problem is that those efforts aren’t just about calories – they are about your body’s metabolism.
To put it simply, there is a very fine line between the kind of exercise you are doing, and the amount it is doing, and that’s why many people make the mistake of counting exercise as if it only involves calories.
The most important exercise – the one that should give you all the most bang for your buck – is the activity that you are most likely to do, regardless of how many calories you ingest.
Let’s look at what kind of activity is what I refer to as cardiovascular exercise.
Cardiovascular exercise does its damage by reducing blood flow to the muscles and by increasing blood glucose and insulin concentration. The goal is to get blood flow to the muscles under all conditions, not just the first thing during a workout, like running a mile.
Heart-rate training, which is one of the greatest forms of exercise, includes the following different approaches:
Running: Running will increase heart rate. What does this mean? Cardio-aerobic exercise means that the heart rate continues to increase even when resting or exercising at rest. So it isn’t just about the number of calories you burn in a given workout – your heart rate will increase. Aerobic exercise, on the other hand, means that the cardiovascular system breaks down your body’s mitochondria and releases oxygen into the bloodstream. So it is about as aerobic as you can get. Running in cold, ice or snow is an aerobic activity.
Rowing: Since the heart pumps blood, the first steps in rowing involve getting the heart rate up and burning extra calories. It doesn’t hurt to get your heart rate up by running as well since you burn more calories there. Running can also help burn calories by increasing your heart rate and your oxygen consumption by as much as 4X in some people.
Climbing: Climbing requires all the effort expended by walking but requires no weight-bearing muscle involvement since the weight of the body is used to propel you upwards as
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