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FAT FACTS #7: BURNING FAT WITH EXERCISE-To burn fat with exercise, you want to increase the number of calories you burn in total during and after the workout. It is true that in terms of the amount of fat burned versus carbohydrate used, the most efficient level of exercise is 70% of your maximum heart (220-your age) and typical advice was to walk on a treadmill for 30 minutes, an exercise that would allow you to talk, watch TV on the treadmill or even read a book on a seated treadmill. However, that is not the exercise that will burn the most calories. High Intensity Interval Training (HIIT) is done by going as fast as you can at 90% of your maximum heart rate on a bicycle, treadmill, or elliptical for 30 seconds then slowing down for 30 seconds. You repeat this cycle 4 to 7 times. There are more Calories burned after you stop and these extra calories are not burned when you do the same amount of exercise at a steady rate. I combine this with body weight exercises you can do anywhere or with resistance bands or weights targeting different muscle groups for a 30 to 45 minute time-efficient workout. The fat is released as fatty acids and they are burned in the muscle while glucose released from glycogen in the liver and muscle keeps you in an aerobic metabolism throughout. It is important to have a Protein-Rich Shake at breakfast before your workout and a second shake within 30 minutes to one hour after exercise. Also stay hydrated with a sports drink throughout. Don’t skip breakfast to try to burn more fat. The levels of ketone bodies after an overnight fast are low and they are burned in the brain and muscle during starvation to spare glucose use by the brain, but no more calories are burned by fasting and you may run out of energy or get fatigued during your workout if you don’t fuel up in advance!!! #drdavidheber #fat #exercise #weightlossjourney to learn more go to www.drdavidheber.com and www.herbalifenutritioninstitute.com

A post shared by Dr. David Heber (@drdavidheber) on Apr 4, 2018 at 6:14am PDT