Often a sedentary life is entirely devoted to office work. Hours and hours in front of a computer, combined with the pleasure of a copious lunch like fast food or more snacks in the 8 hours of service can significantly increase weight in a considerable and uncontrollable way.

The amount of fat from a person is correlated with the number of fat cells present in the body. In other words, the higher the number of fat cells is greater, the greater the possibility that it can store more fat can be. If a person loses weight, it often reduces the volume of fat cells that are ready to increase as soon as you leave your off guard.



So what do we do to get off all the fat gained?
Above all we must put some light on a very important concept. If you want to manage to get a balanced body with toned muscles, it’s not just a cosmetic problem but one directly related to health.
Movement improves heart activity but also the entire cardio-circulatory device. In few words, health related to fitness is not a myth, but is a fact. In recent years the cardio-fitness technology has developed very much, based in theory on a maximum heart rate (Max Fc), translated in practice by the maximum number of beats per minute your heart.



What is the formula to calculate FCmax?
The most used is the following:
FCmax = 220 minus your age
(ex: if you have 18 years FCmax = 220-18 = 202).
This is a value you should never achieve. Cardio activity is to maintain your heart rate at an optimal level,  in a given period given by a minimum value and maximum value that can be monitored easily using an instrument measuring heart rate (in large fitness clubs you will surely find such devices).

To be able to lose weight you should stay in a range between 65% -75% of FCmax.
All this may seem very complicated, but it's just a matter of habit and I assure you that by training and controlling your heart rate you will get the best results in a short time. Health related to fitness must become a way of living your life.

What are the problems you may face by insisting to work exceeding that 75% of the FCmax?
FCmax level of training between 75% -95% is appropriate anaerobic training (to increase muscle mass), which is executed in a  incorrect manner can lead to muscle catabolism by:
• use of fat reserves and muscle protein in place of subcutaneous
• subjecting the heart to an excessive level of effort
• excessive production of lactic acid, which can cause muscle cramps.

Important!
Generally you do not need to train more than 45 minutes in a cardio class. After this limit, continuing with another cardio class will begin to destroy your muscle protein. Therefore it is best to steer yourself to a class of relaxation, where the effort is reduced.
And if your stubborn to work under 65% of FCmax?
In this case you will not make maximum use during the workout and to burn the same amount of fat as 65-75%, will have to grow during the training session.
Rules for effective fat burning cardio activities:
• Train yourself as best as possible in the morning before breakfast
• Avoid eating carbs at least 3 hours before training prior
• Do not forget the two substances friends, that help the body burn fat. Caffeine helps to release fatty acids from adipose tissue and phosphates that help burn fat even with minimal exercise.