The new way to lose fat quickly

The concepts that coming to everybody when he thinking to losing weight-

 Health info :

 When we make up our minds about losing weight, there are always certain exterior motives pushing us to do so. It could be anything from weddings to class reunions, or romantic vacation to an exotic place or summertime. Or (in the case of defense personnel) even an inspection by the senior authorities. The need to look beautiful, thin, and flattering at such occasions can make some of us want things badly. While losing a sizable amount of weight is good for everyone's health, doing so in a non-healthy way can be dangerous. Before you even begin to put yourself on the road of starvation, remember, keeping yourself from nutrients that nourish your body is a very bad deal. This will only make you lose water weight, which you will gain right back as soon as you start eating. So, how can we go about losing weight properly? Do you have 2 weeks to spare? Do not fret any further as help is at hand. There are some fool-proof ways that can aid in bringing about weight loss in a short span of time. Here are the key ways to lose 10 pounds in 2 weeks. It consists of a combination of two measures which have to be followed simultaneously.

Tips to Lose 10 Pounds in 2 Weeks

And whichever weight loss program you adapt to, make sure you get a green signal from your doctor. You have to be careful, so that the program will be easier for you to maintain your goal for now and the future.

• Intensive Exercise:

Some form of physical exercise everyday, for one full hour, will be very beneficial. This refers to intensive exercising, not casual physical activity. Exercises can include either brisk walking, cycling, swimming, jogging, running or even a combination of these. Joining a gym for the same will also help, because if you have spent money on a weight loss program, you are more likely to follow it with complete discipline.

Getting into intensive aerobic exercises and strength training activities will help you lose 10 pounds in 2 weeks. By eating less and sensibly, you are reducing your daily calorie intake in the first place. Plus, by adding rigorous workout routines, especially, cardiovascular exercises, you are doubling your chances of losing weight quickly. Understand that 1 pound of fat is equal to 3500 calories. In order to lose 10 pounds in 2 weeks, you will have to lose 17,500 calories in a week. For this huge chunk of calories to be lost, you need to take your doctor's advice about your body type and its efficiency to handle it properly. You don't want to make yourself malnourished and weak by the end of 2 weeks.
  

Now the important step working out at the gym or home, start walking in the mornings and after dinners. You will have to add an extra hour of walking to your present exercise routine. Add running, jogging, rowing, swimming, hiking, or cycling to your cardiovascular exercises. Alter these exercises throughout the week and see how your body sheds calories in a healthy manner.

Weight training is another way of improving the appearance of your body, as it basically involves a type of strength training that uses weights to increase stamina. Types of equipment include barbells, dumbbells, pulleys and stacks in the form of weight machines, and the body's own weight in case of chin-ups and push-ups. Weight training exercises help in improving muscle strength, bone-density, flexibility and metabolic rate. These exercises help in getting rid of excessive flab, and give your body a toned look. However, they need to be done under the guidance of fitness trainers and experts.

•   Changes in Eating Pattern:

Instead of eating 3 large meals, break it up into 6 small meals in a day. Smaller, more frequent meals keep your blood sugar stable and provide a steady source of energy, which in turn fuels your metabolism. Many of us who wonder how to lose 10 pounds in 2 weeks often forget this fundamental rule because we have become conditioned to the routine of 3 meals a day. Also, you need to understand that it is you and only you who can control the way you eat. By that I mean, the time at which you eat, the kind of food you eat, and most importantly, the amount of food you consume. The point here is to eat less and not to get hooked on fad diets. The unnatural fad diets that claim you can eat anything you wish and still lose weight are impossible. A tiny fact these diets leave out is that the people who are eating anything they want, exercise a lot as well. So, the calories are burned quickly and in no time. But the fact of the matter is, nobody really wishes to eat less and starve themselves to lose a few pounds.

For first and foremost, go on a detox diet. It will cleanse your body thoroughly and help you lose 10 pounds in 2 weeks in a healthy manner. You can also take a look at healthy recipes to prepare at home, to keep your diet in check. Add fresh fruits, vegetables, beans and lentils, oats, all types of potatoes, brown rice and noodles, fresh fish (nothing frozen or defrosted), unsalted nuts and seeds, natural yogurt, and herbal/fruit teas in your diet. Once you are through with the first phase of this diet, eliminate fast food from your life. Along with this, you need to steer clear of red meat, chicken, turkey, sausages, burgers, cheese, cream, butter, all foods containing wheat, sweets, chocolates, soft drinks, alcohol, coffee, and tea.

The harsh truth of our lives is that junk food is unhealthy. Get rid of the habit of snacking on junk food every now and then. Say good-bye to burgers, fries, deep-fried foods, soft drinks and sodas. If they have to be eaten, eat them in moderation. Wherever possible, replace them with healthier snack options like salad (without any rich dressing), nuts, fruits and brown bread sandwiches.

Research has proven the effectiveness of certain food items in fighting fat. These food items include almonds, soybean, eggs, lentils, fish, yogurt. Almonds are high in Alpha-Linolenic Acid (ALA), which can accelerate your metabolism. Also, almonds have a high fiber content and the good fat (HDL) which satisfies appetite very soon. So you are less likely to have cravings and overeat. Eat a handful everyday. Eating eggs for breakfast makes you feel fuller for longer, so that you eat less at your next few meals. Calcium-rich fat-free yogurt can boost your body's fat-burning mechanism, and accelerate weight loss. Lentils being high in protein and soluble fiber stabilize blood sugar levels. The end result is - a flatter tummy.

And in addition to the above, drinking 8 glasses of water and getting sound sleep of 7 hours everyday will improve the effectiveness of the new exercise and diet routine. All these measures have to be followed with consistency and require a lot of discipline. They have to be practiced everyday for 2 weeks, and then there will be results for all to see. Stick to a healthy weight loss program, drink more water throughout the day, and take multivitamins. To lose 10 pounds in 2 weeks requires a strong commitment, mentally and physically. There are many other ways to lose 10 pounds in such a short duration, but they include crash diets. Crash dieting is, altogether, an unhealthy practice and not at all the best way to lose 10 pounds in 2 weeks! These types of unhealthy diets and weight loss programs should not be followed as they don't provide any positive results for you or your body. You may think you have lost weight for good, but all you end up losing is water weight, which will return quicker than you imagine.

In health experts would say that there is no one best way to lose 10 pounds in 2 weeks, because what works for one person may not work for the other. But in general, a combination of the two measures given above is recommended for all those who enroll for weight loss programs. Of course, it goes without saying that it would do you a lot of good to carry on with these change in lifestyle for the rest of your life! Good health is one of the best gifts that we can give ourselves. So, prepare yourself and follow your goals till the end.

Fish Oil and how Pregnancy woman take Benefits from it

When you first learn you're pregnant, usually, you're excited about the new life growing inside. But, quickly that joy can be replaced by concerns-even fears. You wonder about your baby's health and how you can make it the best possible.

And, you must choose foods, especially fish, carefully because too much or the wrong type may harm your baby. But, are you missing the benefits of fish oil for your baby's health because of fish safety fears?

Well, you don't have to. With omega-3 fatty acid supplements, you can get the benefits of fish oil. And, the right, high-quality supplements can have real benefits for your baby's health. The most important fatty acid in fish oil supplements is  DHA  (or docosahexanoic acid).

Why is  DHA  important for fetal health? It's important because studies show DHA helps build your unborn baby's brain, nervous system and eyes. Adults can get  DHA  from foods like eggs, milk and fish and that can still be the best way when you're pregnant.

But, what if you have allergies to eggs or milk or don't like those foods? And what if you can eat fish but want to avoid getting too much mercury or the other dangers of fish during pregnancy? Then, the best way for your unborn baby to get  DHA  may be through fish oil pills.

There are several important benefits of fish oil supplements during pregnancy. One is higher birth weights in babies whose mothers take it. In fact, studies show a high correlation between getting enough  DHA  from omega-3 sources like high-quality fish oil pills and a baby's head circumference and weight at birth.

Moreover, other studies show that, in some cases, getting enough  DHA  during pregnancy can reduce the likelihood of repeat premature births.

Another advantage of  DHA  supplementation during pregnancy is related to baby brain development. Research showed that two-year-olds whose mothers consumed fish oil with high amounts of  DHA  during pregnancy had higher hand-eye coordination test scores.

Additional studies found that older children had benefited that pregnancy  DHA  intake with higher IQ, verbal intelligence, communication and social skill development scores. They also had better attention spans.

In visual development, some studies, also seemed to be better in babies whose mother's  DHA  intake was strong during their second and third trimester of pregnancy. And, other research showed that babies whose mothers got high enough amounts of  DHA   during pregnancy got fewer colds.

While nothing guarantees any of these outcomes, if you're pregnant, you may be able to enhance your baby's health by taking fish oil pills.

But, you can't just take any fatty acid supplements you can find and you don't cheap out on your own or your baby's health during pregnancy when you buy them. Getting the benefits of fish oil during pregnancy without worrying about fish safety is possible if you choose right product. For one thing, your fish oil supplements need to contain the highest amount of  DHA  available.

For another, to be safe for you to take during pregnancy, your omega-3 fatty acid supplements also must have negligible amounts of toxins like the mercury you're trying to avoid from fish. Moreover, to be certain you and your unborn child get all the benefits of fish oil, they should contain the purest fish oil from the best places on earth.

And, in order to prevent stomach upset, among other things, your supplements should be as fresh as possible.

You have to make many choices about nutrition and maternal health during pregnancy if you want the best outcome from your pregnancy. Choosing a fish oil supplement to ensure high-quality, high dose  DHA  intake is one of the most important ones you'll make. Pick your supplements carefully and you may be able to improve your baby's overall health at birth and later in childhood.

The important sides that motivation women in fitness

 Every people before starting any thing are should have a plan specific fitness program , the two areas that concern women are the physical aspect and the motivation. For most, the hardest part is overcoming the inertia of doing nothing to actually get started. Sure, you most certainly do need a high level of motivation to take charge and do something. If you want to shed a few pounds, there is nothing saying you have to accept your current appearance or health. Once started though, you know that staying motivated presents a new set of challenges. Here are three effective strategies for fitness motivation for women. 

 We each have our own personal reasons for reclaiming our great shapes and health, or working to maintain them. There may be similarities between the various reasons, but there are differences as well. You and I have reasons that we understand in our own unique way. When you keep in mind why you are exercising, you'll find that your motivation takes care of itself. Why exactly do you jog, lift weights or take exercise classes? This provides you with an excellent way to keep your focus and stay motivated. Another way to look at it is to always keep your goals in sight. The more you can do this, the higher your level of motivation will be. 

 Remember to remain sensitive and aware of your feelings and pay attention to any intuitions you might have. It's a good idea to be open to messages from your mind, as well as your body, so you know if anything needs attention. If you're feeling down, or unfocused on a particular day, there's probably a reason for it. Stay on top of your feelings and emotions and never let yourself fall into the trap of getting bogged down. Have you ever woken up feeling sleep deprived, yet what really happened is you got too much sleep? Don't get into the habit of skipping exercise sessions, and if possible don't miss more than one every so often, certainly not more than two. Each time you miss one you are building momentum in the wrong direction. 

 Burning out, feeling stressed out or plateauing is something that affects everyone sooner or later, and this inevitably makes it hard to stay motivated. While much of the cause of those effects can be prevented to a degree, that is not always the case. So many times we just keep working toward our goals, time flies, and before you know it something is wrong. If you've come up against this kind of circumstance, it might be best to briefly take a break from your fitness activities. Step back and take just a little time to thoroughly look at what you have been doing. Very often, a short break of this kind is all you need to regroup and take the next step. 

 You will be confronted with motivation issues that are peculiar to women as you continue with your work outs. You can help yourself by doing some research and learning what you can about this issue. There is a lot you can do to retain overall control on the situation and effectively deal with it.You can also take a proactive approach by putting measures in place to help minimize motivation issues from occurring in the first place.

The Important things About Diets And Weight Loss

  when you are going to shopping you always got in your mind you taken more food and in house when you see this food you need some and some and more of them and you found your self like ball.
The food industry has been blamed for feeding us with unhealthy foods. The allegation has been bolstered by claims that advertisers are now targeting kids at a tender age. This has the potential of a future generation that is unhealthy and sick. Managing weight through diet is tricky but it has been shown to work. With myriads of fancy diets being bandied about, we are spoilt for choice. It is possible to get it right and get back into shape. Let us look at a few diet principles that have been proven to work.


Avoid diets that make outrageous claims: We all have seen those programs that claim to shed off tons of pounds in a week. Forgo the hype and settle on a diet that will ease you slowly into a healthier lifestyle. It is important to know that most diets will make you lose weight during those first months. What they fail to do is prevent the lost ponds from pilling up again.


Low carb - high protein diets: This is a dieting movement that has ballooned in recent years. Generally, they work by changing how the body's metabolic system works. Normally, the body burns carbohydrates to fuel its functions. In the low carb diet, the body turns to burning fat to fuel its functions. This low carb state which is called ketosis makes you feel less hungry hence less food intake. Fatal side effects include kidney failure and high cholesterol among others. This is as a result of the build up of proteins in the body. This diet should be followed with a lot of care.


Get the right diet for your body: Everyone has a unique metabolic rate. This is determined by our genetic makeup but clinical researches have yielded certain ways of improving the metabolism on of which is eating certain foods like cereals and broccoli. Another suitable way is by not overworking your metabolism. Use diet weight loss pills to help you mitigate those hunger pangs. A quick look around the web should yield results like Proactol reviews.


Stick with your plan: The battle begins in earnest when you begin dieting. Avoid those eateries you used to visit and splurge. Inform your friends about your decision. This is important to avoid the temptation of sliding back when you hang out with them. Change your shopping patterns at the grocery store and include healthy organic food in your list. Though considerably a little bit more expensive, the health benefits clearly outweigh medical expenses.

I know you ,you want better diet program

How are you see diet in your mind ?
Always right eating with eats program get you better : consuming proper can cure that 

which ails you. Eating proper is the most dependable means to ensure your physique gets what it needs to function properly. Eating proper is so necessary in actual fact, that right now there are particular diets which have been designed for adults, kids, the elderly, infants and even animals.
 

When most people hear the time period special diets, they instantly react by considering there is a must lose weight. Whereas it's true that many diets have been created for the only goal of serving to to shed weight, what many people don't notice is that lots of folks, whether or not overweight nor not, profit from being on some sort of diet.
 

With the way life is in the present day, it's difficult to search out time to eat right. Most of us seize our meals at the nearest take-out quick food restaurant and eat whereas traveling from one location to the next. Many others skip meals entirely. Sitting down to eat in eating places is no higher with serving sizes double and even triple what they should be. Even worse is that so many restaurant foods, particularly those that taste so good, are loaded with saturated fat that harm the physique in ways most individuals don't realize.
 

Special diets, particularly those which might be nutritionally-balanced which means that they assist individuals meet the beneficial every day allowances of vitamins and minerals as determined by the government, accomplish way more than weight loss. Special diets help to decrease cholesterol and blood stress, extremely dangerous conditions that considerably increase the dangers of creating heart disease and so they help struggle towards many types of cancer.
 

Eating foods which can be excessive in fiber help scale back gastrointestinal problems. Diabetics want special diets to keep up proper blood-sugar ranges, something that's literally a matter of life or death. Vegetarians, individuals with lactose and other intolerances, youngsters who have bother concentrating, and even individuals with sure non secular beliefs all profit in a technique or another from particular diets.

The idea to be swimmer to gain beautiful bady

   A male competitive swimmer's body is often touted as the perfect body for men. If you look at the physique of these swimmers, all of them have wide broad shoulders, solid 6 pack abs, powerful arms and legs, V-shaped chiseled chest and back. Is it any wonder why competitive swimmers have such attractive bodies?

So how can we get such an ideal male body shape? By spending most of your life in the swimming pool? Of course not. This is one of the most common misconceptions about building the male swimmers physique. Getting the ideal body shape of a swimmer is not by swimming everyday.

Although swimming is one of the best low impact exercises, it is not how their body type is achieved. In fact, you can even get that magnificent male physique without ever stepping into the pool if you want, but by following a structured exercise and nutritional program to achieve that goal. Unknown to many people, all competitive swimmers do sports specific weight training in the gym.

Although the answer may be simple, it is not as easy when put into practice, especially if you are not a fitness trainer or trained in the science of muscle development. However, it can be done. Here are some tips on how to achieve the male competitive swimmer's body.

The first thing to do is to lose weight or rather lose body fat so that your muscle tone and definition can be seen clearly and not buried under a layer of fat. A healthy and fit male should have about 15% of body fat. For competitive swimmers, their body fat may range from 6% to 18%. However, for your muscle definition to show clearly including showing off your taut 6 pack abs, you should strive for body fat percentage below 12%.

Genetically, the male body tends to store most of its fat above the waist. Since one of the more noticeable features of a swimmer's physique is the well shaped defined upper body, thus it is important for you to be more mindful of your body fat in that part of your physique.

All cardio workouts, right eating habit and weight training can help you to reduce overall body fat. You will never get the classic swimmer's body if your body fat percentage is high. So watch what you eat. In order to lose just one pound of body fat, you will need to create a calorie deficit of 3,500 calories and this and more can be achieved by a combination of diet and exercise. So keep yourself active with a solid commitment to your workout program and you will see results sooner rather than later.

Look, most people think that to get rid of belly fat, you need to do plenty of sit-ups and crunches. That is not true. When you diet and workout to lose body fat, the fat will come off from all over the body. But that is great, isn't it? We do want to get lean all over the body so that our muscle tone for the whole body can be seen, just like those of competitive male swimmer, don't we?

Next, train with weights regularly and intensively. You may have low body fat percentage, but if you do not have nice muscles to be seen, you will simply look scrawny, not to say having the great physique of a swimmer.

So in order for you to attain a swimmer's body, you should inculcate a combination of a good diet program, cardio workouts and weight training. Of course if you want to put swimming into the equation, by all means, go ahead to reach to your goal

Body Physiology- Secrets Exercise to lose weight

  The body normally burns a mix of carbohydrate, as glucose, and fat for fuel. How much of either depends on your physical activity and if, or what you have eaten recently. When you use more energy than you take in from food and drink, the body burns stored fat and carbohydrates, and then even protein, to fuel your everyday activities even if you are not exercising

That’s what happens when people starve of course; the body starts to eat itself. Depending on your family history -- your genetics -- and the way you eat and exercise to create this energy deficit, your body may decide to get conservative and drop your metabolic rate to try to hold onto body weight. Some of us seem to have inherited this tendency more than others, the origins of which may be in the early periods of human evolution where 'feast or famine' was more or less the norm.

Glucose, fat and protein. Even so, starvation always works eventually and the body starts to break down its own tissue for fuel. Stored carbohydrate called glycogen is quickly used up, then goes the fat stored under the skin and around the internal organs. Protein in muscle is then broken down to create glucose to keep the brain working and you conscious.

Fat and glucose are the body’s two main energy sources. Fat you know well, glucose comes mainly from carbohydrate foods like rice and bread and potatoes and protein is supplied mainly by meat and beans and dairy products. The amino acid building blocks of protein foods can be converted to glucose in emergencies. Your body always burns a mix of fat and glucose except at very high intensities, and the ratio of the fat and glucose in 'the burn' varies with intensity and time of exercise.

Fat burning zone. You may have noticed that some bikes and treadmills at the gym have a setting that says “fat burning zone”, which implies a setting for intensity or speed. The reason for this is that the body burns a greater percentage of fat at a slow pace (or after about 90 minutes of exercise). The fat burning zone, a low intensity speed zone is mainly a gimmick, and here is the reason.

Even though you burn more fat going slowly, you still burn a percentage of fat at much faster speeds or intensity. It all boils down to how much energy you expend in totality. For example, if you compare exercising at a slow rate that burns 60 percent fat and 40 percent glucose and a higher intensity or duration that burns only 30 percent fat and 70 percent glucose, you may still burn more fat at the higher intensity.

A typical example. Exercise (1) is the slower 60/40 mix and exercise (2) is the faster, 30/70 mix of fat and glucose fuel.

1. Walking on a treadmill for 30 minutes -- 180 calories used -- 108 calories of fat burned

2. Running on a treadmill for 30 minutes -- 400 calories used -- 120 calories of fat burned

You can see from this example that the bottom line really is how much energy you expend -- and that is the ultimate fat burning measure. The theoretical fat burning zone is mostly a convenient myth.


Weight Training Does it Better -- Or Does It?
Muscle burns more fat. Weight training is increasingly recommended as a fat-busting tool because some experts say extra muscle burns more energy than body fat at rest, so if you develop more muscle and have a higher muscle to fat ratio than before, you must burn extra energy and more stored fat as a result. This is true and has been shown in metabolic studies. However, the differences are not that dramatic; perhaps less than a few tens of calories per day for each pound of muscle increased, for most people.

Does that mean you shouldn’t worry about weight training? Certainly not, because weight training has many other benefits for health and performance, not the least of which is extra muscle. It’s just that this advantage has been somewhat overstated and we need to get this fat burning thing right in order to develop the best weight loss and performance programs.

Getting the afterburn. Okay, so extra muscle does not provide that much advantage, but what about the afterburn? The 'afterburn', or the amount of energy you use after you stop exercising, has been promoted as an important slimming idea. If you can get afterburn, which is really another way of saying your metabolism increases for several hours or longer after a particular exercise, then that’s a bonus because you burn fat during the exercise and after you cease as well. Will the fun ever stop!

However, this idea has recently been reconsidered as well. An article in the Journal of Sports Science reported that despite some promising early studies of this effect, the idea has not proven to be as useful as first thought.

Exercise scientists call this afterburn effect EPOC, which stands for Excess Post-exercise Oxygen Consumption. The authors of that study say that the high intensities required -- greater than about 75 percent of maximum heart rate -- are probably beyond what most people wanting to lose weight can cope with in sustained exercise. So the afterburn advantage from lifting weights or running fast is there, but you need to be able to sustain that intensity, which means a lot of hard work. No secrets there, I'm sure.

We also need to consider how fuel is used preferentially according to how your body stores are maintained. After you do a vigorous or long workout, your blood and muscle glucose will be much lower than before you started. Low glucose stores signal the body to burn fat preferentially. So after hard exercise that uses a lot of glucose, the body switches to burning fat. That's why all Prevenergy expenditure is important, not just fat burning during exercise.

Strength training has so many great things going for it that I'm a big fan -- increased strength, more muscle and body shape, better balance and bone density and improved functionality across all facets of human movement. But let’s be honest, we all need aerobic or cardio training as well. It has its own set of important functional benefits including general fitness, elastic arteries, increased heart and lung function and lower blood pressure to name a few benefits.

Lifting weights can easily move us into the high intensity exercise zone above the 75 percent effort required to get some afterburn, but it's only for short bursts. This is not consistent, steady-state effort and does not generally burn as much energy as a good run on the treadmill, cycle or row machine at moderate pace. For example, here are the energy expenditure calculations for weights versus cardio for one hour of exercise from the NAT Nutritional Analysis Tools web site. I've based this on a 150 pound person (just under 70 kilograms).

1. Running at 8 minutes a mile pace (5 min/km) -- burn 852 calories (kilocalories)

2. Weight lifting, vigorous, free weights or machines -- burn 409 calories (kilocalories)

I’ve tried to line these activities up for effort so that the comparison is worthwhile. Whenever I check these numbers it astounds me because I run and I lift weights, and sometimes I feel much fresher after a run than going for it in the gym with sub-10 RM (repetition maximum) and three sets of ten exercises. Nevertheless, the numbers always come out the same with any reputable energy calculator. Sustained aerobics always spends about twice the energy of weight training in a comparable comparison. You can see from this why cardio sessions are important for fat loss.

Should I Exercise Before Breakfast to Burn More Fat?

The answer is 'not necessarily', because even though you will burn more fat on an empty stomach, ultimately this will probably make little difference because your energy intake and expenditure and metabolism balances out, more or less, over the 24-hour period. What really matters is your total energy intake and expenditure, that is, how much you eat and how much you exercise and move in general.

However, stay tuned on this because until this is examined further scientifically, how much meal timing manipulation could help with fat loss is not certain. One thing that seems clear is that people who eat breakfast maintain weight better and lose fat quicker, so don’t skip breakfast.

The Best Strategy for Fat Loss

So where are we at with our fat burning project? Here is a summary.
 

Increase muscle with weight training. Extra muscle helps to burn more energy at rest, even if only a little. This is called the resting metabolic rate of muscle or RMR. Extra muscle will also burn more fat in active phase, the active metabolic rate if you like, or the AMR, so having more muscle will definitely help burn more energy and fat.

Lift heavier weights. What I suggest is that the weights workout should be vigorous, with the number of repetitions kept at the low to medium end of the scale between 8 and 12 RM. To remind you, the RM is the repetition maximum, which means the most weight you can lift for this number of reps before fatigue. The 8-12 is within a range that should provide strength and bigger muscle growth, which is called hypertrophy.

If you go higher than this, say 15 to 20 repetitions to a set, or more, you are getting into the range where you would probably be better off doing cardio because the return on effort, the energy burn, is better spent jogging, cycling, stepping or rowing. At that number of repetitions you won’t build much muscle either, so very high-repetition training with weights has minimum value in my view.

Do aerobic exercise. Considering how much energy you would use in an hour of either type of exercise, weights or cardio, you must do some consistent aerobic or cardio work to burn fat.

Try high-intensity cardio. High-intensity exercise, even if only in short bursts, may rev up the metabolism and get that fat mobilized in the post-exercise period. Do some high intensity as well, but don’t overdo it, because burning the fat is a long-term project and you don’t want to get ‘burned out’. A group exercise program such as a solid cycle spin class might match this requirement. In fact, I highly recommend group cycle spin classes where you are encouraged to go fast, yet with the option to slow down if you need to.

Weights and Cardio Circuit Training Programs

Combining weights and cardio in a circuit interval session is also an excellent approach to fat burning. The weights circuits are based on the idea of mixing high and low-intensity weights and cardio in a circuit. This idea is not new, but what I've designed uses basic equipment and is easy to follow.