HAVE YOU EVER SEEN A FAT SPRINTER?

When performing cardio many people look to the "fat burning zone" on cardio machines to gage their intensity. The truth is, although working at lower intensities does rely more on fat stores for energy, only a small amount of fat is used when exercising just below the lactate threshold. The RATE of caloric expenditure and the TOTAL number of calories expended are much greater when working to higher intensities than they are when exercising at a lower intensity, so the total amount of fat used is also greater. (Karp, The Fat Burning Zone, IDEA Fitness Journal Oct. 2009)

Sprinters train almost exclusively at high intensity levels and anaerobically, relying not on fat but carbohydrates for energy; yet they are still lean. The bottom line: what truly matters in the case of both fat and weight loss is the total number of calories burned and the total number consumed. Develop an exercise program that burns calories in excess of those consumed as part of a healthy diet and you'll lose both fat and weight.

In addition, consider utilizing the Rate of Perceived Exertion to work to a challenging enough intensity level. On a scale from 6 (very light) to 20 (extremely difficult) judge your intensity by the way you feel and how your body responds. Begin at a moderate level and challenge yourself as your fitness level improves to work up to a more difficult intensity level.