Maximize your fat loss and lose weight fast by knowing your fat burn zone. While doing P90X and Insanity cardio routines, the trainers recommend that you use a heart rate monitor to track your heart rate during the workouts. I have gotten use to using my heart rate monitor and I never do Insanity or the P90X Plyometric workouts without out it but what do the numbers REALLY mean. Am I maximizing the fat burn every time I workout? My goal is to lose weight and burn fat so I can have a more toned and defined body. Are my cardio workouts helping me to reach my goal and lose weight fast?
Here’s a simple and quick way to ensure that you’re reaching your MAXIMUM fat burn during your workouts. According to fitness consultant Wini Linguvic, there are four training zones.
Zone One – Fitness or Fat Burning Zone (Fat Burn)
Zone Two – Aerobic Zone (Endurance Training)
The Aerobic Zone is 70-80% of your maximum heart rate. Working out in this zone will improve your cardiovascular strength and respiratory system. This is the zone that is recommended when you’re training for endurance events like marathons. In the Aerobic Zone, your body will burn more calories in which 50% of the calories will be from fat.
Zone Three – High Intensity/Anaerobic Threshold Zone (Performance Training)
The High Intensity/Anaerobic Threshold Zone is 80-90% of your maximum heart rate. This type of workout is also referred to as High Intensity Interval Training or HIIT. The benefit from working out in this zone is the improved cardiovascular strength and endurance. To achieve the optimal fat burn in this zone, you will train at very high intensity levels for about 1 to 3 minutes followed by a short recovery period and then repeat this process several times. This is the basis for the Insanity workout and Turbo Fire workout and why they are extremely successful in helping people lose weight fast. This is a great way to speed up your metabolism and burn fat. In this zone you will burn 100% carbohydrates as your energy source.
Zone Four – Red Line Zone (Maximum Effort)
The Red Zone is 90-100% of your maximum heart rate. This zone burns the most calories and is more advanced, intense and difficult to maintain for long periods of time. Training in this zone should be for short periods and only if you’re in excellent physical shape.
Calculate Your Heart Rate
To totally optimize your fat burn potential would require you to workout in all four zones every week. However, this is based on your maximum heart rate calculation. Use this formula to calculate your maximum heart rate then follow the chart below as a guide to ensure you’re working in the correct zone based on your goals.
Women 226 – Age = Maximum Heart Rate
Men 220 – Age = Maximum Heart Rate
60% MHR warm up & cool down
65%-75% MHR moderate pace
75%-85% MHR interval pace
For fast weight loss and maximum fat burn, I recommend working out in the High Intensity/Anaerobic Threshold Zone. This can be accomplished by using HIIT training programs like trainer Shaun T’s Insanity and Insanity: The Asylum and trainer Chalene Johnson’s, TurboFire. These programs will definitely help you to lose weight fast and help you to get the best results from your fitness program.