Talking about efforts of loosing weight, you should some very important things and I'd like to share with you some of them from my personal fitness facts. The first one, which is a very important thing, is that you must burn more calories in a day than what you eat. The second thing needed for a layer of fat loss is to have an exercise program that helps you get rid of stored fat. Again, my triathlon training was good because I tried to educate the body to use carbohydrates as efficient and to increase my capacities.

I will not get into personal fitness facts detail about the reasons for such diets, but need to understand that sport and diet routine of a runner is very different from that of a person who wants to escape the layer of fat. On the other hand, I'd like to count for you what are the most important steps you must do in order to loose weight: firstly, you must include a diet and practicing sport in your life, secondly, you must set some goals in your mind and eventually to write on a paper, and thirdly, you must set with your personal coach (if you decided to go gym) a fitness program perfect for your needs.



So, how to plan your exercise program to lose the maximum amount of fat possible?Glad you asked! First, make sure you have a diet low in fat. So you will ensure that your body will not have too much fuel from fat. Now, the most important secret in weight loss with aerobic exercise: you need to ensure that the exercises practiced by the largest amount you burn calories. You can determine the maximum exercise heart rate estimate (220 minus your age is usually a good estimate). Then you determine the fat burning rate (THR - Target Heart Rate) multiplying the maximum heart rate with  55-65% to know what pulse you should have during exercise. For example: I have 60 years hence maximum pulse will be 220 minus 60, then 160. Take the pulse of 160 and multiply it by 55-65%.



You get a result between 88-104, so this is the time I have to keep my heart rate during exercise to promote weight loss. Another important secret to optimal fat loss that you must have in mind is the need for exercises that will last 45-60 minutes several times a week. It is not necessary to start the session so long, but your aim should be to achieve those times. Keep fit the pulse in that range should check pulse frequently. It is very important to keep the pulse at that time. If it is too low you will have no benefit. If it is too high you will have benefits, but not necessarily the ones you want.