Let me guess, you have some unwanted but stubborn belly fat that you would love to get rid of. Today, I will share some terms and ways through which you can cut that belly fat and keep it off.
What is fat burning heart rate?
You may know that pulse essentially the number of times your heart beats in a moment. Pulse shifts relying upon what you’re doing with your body right now (like working out), your general physical condition, and hereditary qualities. Many people use it to judge their personal fitness and stamina.
There are a few different suggestions about the value of the “Fat burning heart rate” or “Fat burning zone”.
The debate began in the early 1990’s when scientists reported that the body burn fatter during low intensity workouts than during high intensity workouts. There are some changing conclusions about the estimation of the “Fat burning heart rate” or “Fat burning zone”.
Finally, it is concluded: low power exercises were better for getting more fit. You can decide for yourself. But no matter what your opinion about it, everyone agrees raising your heart rate through exercise is a good idea.
How to discover your pulse (heart rate) for fat burning?
The first step would be to determine your maximum heart rate which is to subtract your age form the number 220 which will give you an estimate of your maximum age predicted heart rate. Once you have this number, the range at which you want to be working to maximize fat burning is between 60 to 70% of your maximal age predicted heart rate and then you would take the number than you got and multiply that number by 0.6 to 0.7 or as an average 0.65 to determine your heart rate that would be most beneficial for you to burn a maximal amount of fat during exercise and that’s how you would determine that number.
How to burn fat fast?
Exercises
- Effective flat-belly massage
Step 1 – Accept the lying position (lie down) lower back from the floor.
Step 2 – Shoulder Blades, legs lift up.
Step 3 – Warm your belly, it improves blood circulation.
Step 4 – Start a massage clockwise for 20 seconds.
Step 5 – Finish massage by stroking the belly. Interval for this is 30 seconds. It kills fat and makes a flat belly helps to build six packs.
A Japanese Method for Quickly Removing Belly Fat
Step 1 – Stand up straight.
Step 2 – Place one leg forward, the other back.
Step 3 – Place your body weight on your heels. Lift your arms up as you inhale. Do it for 3 seconds.
Step 4 – Breathe out forcefully till 7 seconds.
The exercise removes fat from the belly, strengthens core muscles and raises metabolism.
Changes you need to make in your lifestyle:
- The ‘LIFE RING’
CAUSES-
- A sedentary lifestyle.
- Excess sugar, carbohydrates or alcohol.
How to overcome it –
- Less sugar and alcohol.
- More protein and ‘healthy’ fats (nuts, oily fish).
- Walking.
- Exercises – lunges, squats, push-ups.
- The Stress Belly
CAUSES-
- Constant stress.
- Missing meals.
- An irritable bowel.
- An Unhealthy diet.
How to overcome it –
- Go to bed earlier.
- Add magnesium to your diet.
- To calm down: yoga, stretching, chamomile tea.
How to calculate what number of calories your body consumes every day?
Material required:
- A pen.
- Paper.
- Calculator
You are also going to need accredited and approved equation to figure out the resting energy expenditure.
The equation we are going to use is:
For Men, REE = 10 W + 6.25 H -5 A + 5. W= Weight in kilograms
For Women, REE = 10 W + 6.25 H – 5 A – 161. H = Height in centimeters and A = Age in years.
For an instance if a woman has weight = 64kg, height= 163 cm, and age = 24. The result in calories will be 1400.
Keep in mind that this is your resting energy expenditure meaning if you were sitting totally sedentary then you would burn the resultant calories.
Target Heart Rate
Your target heart rate is the range of beats per minute. You should aim for during exercise. It’s recommended that this is between 50 and 70% of your maximum heart rate.
Do not worry if your heart rate exceeds 70% of your maximum, exercising within this range can help you increase and maintain your activity level safely.
There are wearable devices, such as fitness trackers, that will monitor your heart rate throughout the day. In the gym, some pieces of fitness equipment are also fitted with heart rate trackers.
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