There are 2 reasons why weight training is so effective for losing body fat. The first is because the actual act of lifting weights burns a large amount of calories and in a relatively short period of time in the gym. The second reason is because for every pound of muscle you have, your body burns 50 calories a day because muscle requires calories in order to not be broken down. Therefore, say you add 10 lbs of muscle onto your body you will naturally burn hundreds of calories more a day. One of the only advantages of being overweight is that it is possible to lose body fat and add muscle onto your body at the same time. Another reason why I advocate gaining muscle is because the more muscle you have, the more you can eat! And who doesn’t love to eat more and not gain weight?
Low intensity cardio is another great way to burn body fat. The reason why LOW intensity cardio is effective for losing fat is because a larger percent of calories burned come from your fat stores instead of your muscle like with high intensity cardio. The beauty of low intensity cardio is that your lungs will not feel like they want to be ripped apart during the exercise - it is much more relaxed. To perform low intensity cardio get on a stationary bike, elliptical, treadmill, or another type of machine designed for cardio and exercise so that you feel winded but do not go any farther than that.
You want your heart rate to be between 60%-65% of your max heart rate. You can find out your max heart rate by subtracting your age from 220. For example, my max heart rate would be 202 (220-18=202) and to find out what my heart rate should be for effective low intensity cardio I would multiply 202 by .65 which is 131.
If this equipment is not accessible to you another option would be to purchase a device which measures heart rate and ride a bicycle or do a fast walk until your heart rate is at the desired pace.
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.
Tony's blog is a journal of his experiences and what has worked for him. He lists general guidelines and suggestions only. He is NOT a professional.