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burn FAT effectively

earlier this week, i got some help in the weight room from my professional basketball playing bro-in-law,

Brian!

 he is also a trainer in his off-season.  can you tell?  he provided me with a fantastic upper body workout cause i need all the help i can get when i’m on my own.

we did a bunch of stuff! variety is so important in order to tone and grow the entire muscle group- i appreciated (but hated) them all.  s/n,  i’m looking forward to a nice, even tan.

hammer curls. i’ve ALWAYS wanted bulging biceps, especially when my arm is relaxed!!

lat pull downs with straight arms- great tricep/back/shoulder exercise.

afterwards, i did my cardio with a concentration on burning…

******FAT******

HR monitors have completely changed the way i workout.  up until i became a Lifetime Fitness instructor, i figured a super-duper sweaty workout = the BEST workout ever.  if i didn’t achieve sweaty-mess status every single time i hit the gym, i didn’t feel like i burned enough or did enough, and i’d leave feeling inadequate.  i soon learned that different zones burn different things.

i found Sonny’s Polar FT7 on amazon.com as well as my own.  how it works:

1. put the wrist watch on (serves as a plain ol’ watch as well)

2. strap on the chest transmitter, and make sure it’s secure and close to your heart, literally.

3.  start the watch, do your workout, then stop it.  afterwards, you can look forward to seeing:

your average and max heart rates,

your total workout time plus the total amount of calories burned,

AND,

just how long you stayed in your fat burning zone! isn’t that awesome?! love this thing. this is super important to me because my training focuses on staying in my fat burning zone, not so much my total amount of cals burned.  also, that was a very brief synopsis- you still need to read the directions 🙂

more convincing:

  •  not all gym equipment is up to date- some machines don’t have those neat sensors on them you can hold to find your heart rate.  one of the machines i like to use in particular is the stairmaster, and the ones in my gym don’t have sensors.  plus, i don’t like to have to hold those side rails anyway!  having a HR monitor handy solves that issue.
  • even if you are on a machine with the HR sensors present, your chest transmitter syncs with the machine’s signal and displays your HR without you having to grip them! i appreciate that.  sometimes those sensors just don’t work correctly at all, or it will give me a crazy triple digit number that is clearly false.  and again, having to hold those sensors slows down my groove.
  • most watch models have a feature that beeps when you are out of your fat burning range to let you know whether you need to speed up or slow down. neat!

now, HOW DO YOU FIND YOUR FAT BURNING ZONE????

 this info is no secret and is available all over the net! follow these steps and you can’t go wrong.

220 – age – resting heart rate x .60 + resting heart rate = bottom range
220 – age – resting heart rate x .70 + resting heart rate = top range
what’s your resting HR?
 when you first wake up, check your pulse for 15 seconds, then multiply that # by 4.

sure, other zones burn other things, but i focused on fat for this post.  so ultimately, your fat burning zone is where your heart rate needs to STAY for the duration of your workout to burn MAXIMUM fat.

le

7 replies »

  1. Thanks Leah!! This is great information!! Now I’m focused on getting that mommy bulge to disappear!! Now I know what I really need to do! Thanks and great job!!

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  2. Great entry. I use to be a believer of the ‘I had a great workout, bc I’m a hot sweaty mess’. However, as a kines. major I know thats far from true. Especially if you are trying to reach a certain goal, the hrt rate monitor is a good investment. I determined my fat burning zone a few weeks ago and I recently found a neat Bowflex watch on groupon but missed out on the deal while researching all the things the watch can/can’t do, smh. But again, great entry. Keep up the good work!

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    • no worries, Jaclyn, i’m sure you’ll find an ever better deal on that HR monitor;) and i had no idea there was so much controversy over this topic! everyone has their opinion, but i’m gonna listen to my trainer as he is experienced and only does this for a living, lol. i didn’t burn as much fat as i’d hoped these last two weeks because i was in the high end of my FB zone the whole time, and sometimes KNOWINGLY way out of range (cause i’m crazy). gonna stay in the lower zones these two weeks and that will definitely prove to me once and for all whether this theory is true or not. i’ll keep ya posted and THANK YOU for the love!

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  3. I just found your blog and i have to say you look wonderful dear. You are truly an inspiration and I am sure you will be in tip top shape soon. By the way your bro in law is hottttttt…. lol.. is he single? jaja

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