Serious fat-burning activity uses the large muscle groups of the body – the thighs and bottom, chest and back.
Activities that are weight bearing, such as walking and running, use more calories than those in which your weight is supported (such as swimming or cycling), simply because you have to shift your own body weight against gravity. One of the best things about exercise is that the fat-burning benefits continue long after you’ve got out the shower. If you want to keep seeing results in your fat-burning programme, you must keep increasing the intensity.
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Energy burned is dependent not just on the activity itself, but on how much effort you put in, how skilled you are at it, how long you do it for, and how often. The American College of Sports Medicine recommends 20-60 minutes per session, three to five times per week.
This ‘afterburn’ (increased calorie expenditure) is far greater following exercise at 75%  of maximum heart rate, or higher – another reason to eschew those low-intensity workouts! This isn’t the same as increasing your effort, because as you get fitter, your body will be able to cope with increasing demands. If you rest on your laurels, the benefits will begin to tail off.
Researchers at the Mayo Clinic have found that leaner people tend to stand and move more than overweight people in normal daily life.
The appeal of shedding excess body fat is what gets many of us pulling on those training shoes and signing up for pricey gym memberships.
So in your gym workouts, you are much better off using, say, the rower than one of those arm-cranking machines for maximum calorie burn.
Their ‘non-exercise activity thermogenesis’ (NEAT) was as much as 350 calories higher each day.

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If blasting body fat and burning calories is one of your main exercise goals, these 10 fat loss exercise tips will ensure you get the most out of every fat burning workout minute.
That means an activity that you actually enjoy (unless you want your workouts to involve untold misery and boredom!) and one that is practical and accessible. So don’t just sit there, wiggle your toes, shake a leg, get up regularly and move your body!

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