Keys to overcoming a weight loss plateau  

Weight-Loss-Workouts.com  -- Original Article

A fat burning exercise program is the key to any long term healthy weight loss program.  The challenge is determining what exercise and at what intensity will allow you to achieve a maximum fat burning rate.  By following a simple formula you will be able to set the appropriate intensity of your favorite exercises to reach your optimal fat burning zone.

The concept behind the fat burning zone is based on two simple well-established facts.

1.     Low and moderate intensity workouts are fuelled primarily by fat.

2.     The ideal fat burning rate has been identified at approximately 65% of a person’s maximum heart rate.

The calculation of your optimal heart rate is simple. 

1.      Determine your age adjusted maximum heart rate (220 – your age = maximum heart rate)

2.      Determine your optimal fat burning exercise heart rate range (maximum heart rate x .6 = minimum heart rate; maximum exercise heart rate x .75 = maximum exercise heart rate)

So for a 40 year old man his maximum target heart rate is 180 (220 – 40 = 180).  His minimum heart rate for optimum fat burning is 108 (180 * .60 = 108) and his maximum heart rate is 135 (180 * .75 = 135).

Now that you know your target zone you can apply this to your favorite exercise.  It is recommended that you maintain your optimal heart rate for 30 minutes per day for at least 4 times per week.  Most common exercises can achieve your targeted heart rate. 

These exercises can include rowing, jogging, cycling, and probably even walking!  If you choose to walk it will likely have to be a very brisk walk.  You can even help boost yourself into the zone by adding simple arm movements while walking.