Nowadays, more and more workouts claim to be effective at burning fat. It sounds dynamite superficially, but don't forget that the main goal of exercise is improving your overall health and helping you to feel your best. Don't be fooled, though; just because something is labeled as being a “fat burner” doesn’t necessarily mean it’s going to melt your schmaltz away. By the way, who says that burning fat should be your goal at all?
Let's understand what it means to the body to burn fat. Sure, low intensity workouts - those done at below 70% of your HRMax (heart-rate maximum), burn fat rather than carbohydrates. That's why they're labelled as fat-burners. But, that's only part of the truth; yes, qualitatively, they do burn fat, but quantitatively, not that much.
Losing fat while working at low intensity levels sounds too good to be true; it is! A down home Texas wrestling coach once told me that sweat is merely fat that's crying. So, my brother and sister, if you ain't sweating', your fat ain't cryin'; in other words, it's not getting burned. Why? Higher intensity activities produce a much greater post-exercise oxygen consumption (PEOC), what trainers call an "afterburn", which can help you burn a lot of fat for a whole 48 hours after you work out. That's why I usually do either wind-sprints and/or Tabata HIIT (high intensity interval training) on Friday afternoon, so that I'll benefit from the afterburn during Shabbat when I'm consuming much more food that I do during the week (you couldn't resist Rebbetzen Yehudit Brody's cholent either).
What's this all mean? Sure, if you ride a bike or walk at normal pace for four hours, you'll burn a lot of fat. But who has that amount of time to invest in exercise, realistically? Not you and not me. That's why I recommend getting the maximum clout from your workout - more intensity in less time.
Try Tabata training - this classic interval workout has you go as hard as you can for 20 seconds, followed by a 10-second rest. Then, repeat eight times, so the entire series takes about four minutes. Do this with three different moves—like kettlebell swings, kettlebell squats and mountain climbers; with a minutes's rest between each 8-cycle Tabata, the 3-Tabata workout will take a total of 15 minutes. And, you'll earn an awesome afterburn that will continue burning fat for another 24-48 hours.
My alternatives to the Tabata routines are wind sprints and running up sand dunes. Either way, you'll sweat, especially during the summer, and your fat will melt away. Don't forget to eat responsibly (no sugar of junk food) to complement your exercise routine.
G-d willing, you'll look great this summer. Turn off the TV and get some fresh air - exercise and enjoy your summer! Every blessing, LB