Interval Training At A High Intensity

Your cardiovascular training needs to be a high intensity interval session in order to burn more stored fat, performed for 30 minutes every day, no more no less. You need to reach your maximum heart rate, burn fat and increase your lung capacity by training at an anaerobic level. It is crucial the intensity level is increased from aerobic to anaerobic in order to gain maximum benefits from your workout in the minimum amount of time.
Low intensity aerobic exercise only burns fat while you are actually exercising, when you stop, your fat burn stops. Interval Training at a high intensity continues to burn fat for up to 24 hours after your session is done.

This is achieved in the following ways,

1. By a hormone release called human growth hormone. Human growth hormone is the most powerful fat-burning hormone in the body; it burns fat to support new muscle growth. When your muscles are fatigued the hormone kicks in to repair the micro damage. This repair takes a lot of energy and the supply for that energy comes from stored body fat. Fat not carbohydrate is the primary source of energy for your muscles, so if you exercise to your maximum capability your body will tap into your fat stores for energy and not just burn calories.
2. By the energy needed to make ATP. ATP (adenosine tri-phosphate) is the chemical energy source that feeds muscle contractions. ATP’s energy is used up in seconds and in order to continually replenish its reserve it can turn to two sources, fat and carbohydrates. ATP prefers fat over carbohydrates to supply its energy, as fat has twice as much energy as carbohydrates, and is more plentiful. Therefore the more ATP needed to make muscle contractions the more fat burned to supply the demand for that energy.

To calculate your maximum heart rate,
minus your age from 220.
E.g.: 220 – 40 = 180
Your maximum heart rate is 180.

Low intensity exercise is training at a heart rate of about 60% to 65% your maximum heart rate.
High intensity exercise is training at about 75% to 85% or more of your maximum heart rate.

To calculate the % of our maximum heart rate. Multiply your maximum heart rate by the % of it you want to work at.

E.g.: 180 x 75% or .75 = 135
Your desired heart rate is 135

So if you work at a high intensity and fatigue your muscles enough, your body will be in repair mode for up to 24 hours after, literally burning fat while you sleep. Low-intensity exercise does little to build or support muscle mass. Want to keep burning fat? Do whatever you can to build or keep your muscle tissue.
If by the end of each cardiovascular session you don’t feel worked to your full capacity it is likely you didn’t reach the level needed to tap onto your fat stores. But if you are disciplined in your workout and work to your fullest capability you can without a doubt transform your body.
Anaerobic training combined with resistance training is the most effective way to burn fat and tone. Resistance training will manipulate your shape and anaerobic training will shed the fat to see your shape