Here's what you need to do to burn fat after your body has adjusted to exercise...
In order to burn body fat, we have learned that we need to reach 'fat burning zone', and to do this we need to perform cardio for more than 30-45 minutes, which is quite monotonous and tedious for most, and also time consuming for those that work long hours or have families. The problem with long cardio routines is that the body reacts within the first two weeks but then eventually adapts to this intensity and we therefore reach a plateau in performance weight maintenance, etc.
So What Can We Do?
Why not use the concept of interval training; this is where the body is put under shock at a high intensity and then recovers at a low intensity and is repeated. However with interval training we can continuously shock the body by producing peaks and troughs in our workout.
Depending on your fitness, begin working at a high intensity (8-9 out of 10 – rate of perceived exertion or RPE) for 45 seconds to one minute, followed by low intensity workload (5-6 out of 10 RPE) for 1-2 minutes, and repeat 8-10 times.
Or we can also shock the body by performing 5-6 sets of three minute all out efforts (8-9 RPE), with one to two minute rest in between, on different pieces of cardio equipment. This allows the body to work harder on different pieces of equipment, using different muscles of the body and blasting body fat in all areas.
This high intensity work, influences your metabolism to remain high long after your workout, and whilst your seated at work restoring your energy sources, your body is still working hard to burn those extra stores. Interval training paired with weight training is the perfect combination to blasting body fat!