2) If the exercise is too hard and you can’t optimize the calories burned,  slow down.

3) Use both aerobic and anaerobic training to optimize your ability to burn fat.

4) Your total caloric deficit per day should be roughly 500-1000 calories (Avoid dropping below 1200 for women and 1800 for men). This can be achieved by eating 250 calories less per day and burning off 250 calories through exercise.

5) Try a personal trainer – Benefit from their knowledge and be motivated to push yourself harder.

6) Try an outdoor bootcamp class – A fun way to burn off calories and get a tan!

Vancouver Personal Trainer Christian Kubas – Kalev Training in Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com

ATP – Adenosine Triphospate - the unit of energy used to power all cells in the muscles. ATP can be provided to these cells either by our anaerobic system (without the use of oxygen) or by our aerobic system (with the use of oxygen).

Our anaerobic system is used for activity so intense that the body cannot get oxygen to the muscles in time. Consider it our reservoir tank. It provides fuel for up to 2 minutes at maximal intensity. It is our primary system used when performing heavy lifts and strength training, and produces lactic acid as a result of breaking down glucose in our blood in order to get more ATP to the cells.

Our aerobic system is used when the body does have time to get oxygen to the muscles. This system provides fuel for more than 2 minutes of activity at low to moderate intensities, and relies on our cardiovascular system to provide enough oxygen to our muscles that they don’t have to “dip into the reservoir tank”. It is the primary system used when doing cardio workouts or low intensity workouts like walking. The oxygen supplied reacts with glucose and fatty acids to yield the highest amounts of ATP possible.
You can train both systems simultaneously or individually. For example, when running and doing sprints your aerobic system is favored. However, when you get into the sprint and increase the intensity you also engage your anaerobic system, and chances are you’re going to feel a burn later from the lactic acid build up.

Keep this information in mind when assessing your fitness goals and doing your workouts.

Vancouver Personal Trainer Virgil Isaacs – Kalev Training in Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com