top
Go to Mobile Friendly Site
Team HowToBeFit
Coaching, Encouragement, Resources, Products and Incentives

ABOUT CONTACT SHOP
On
Facebook
On
Twitter
On
Instagram
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Rich Dafter on Instagram
Team Beachbody Coach Rich Dafter - Coach #1393
Team Howtobefit Blog Find a Team Beachbody Coach Join a Facebook Group
All-In-One-Solutions Shakeology Beachbody On Demand On Sale
Best Deal - Beachbody On Demand & Shakeology Challenge Pack - Save $115 More deals
Workout Program
of the Day
Shift Shop with Chris Downing
Save $20 on Shift Shop Packs & Kits
Save on Shift Shop Challenge Packs and Kits
Shakeology
Recipe of the Day
Shakeology Recipes
Beachbody On Demand Streaming Workouts
Beachbody On Demand Streaming Workouts
Click here to save $12.00 on superfood Shakeology on Home Direct
SAVE $30 - $135 with
CHALLENGE PACKS
» Beachbody On Demand®
» 2B Mindset®
» 80 Day Obsession™
» LIIFT4™
» Mes de Más™
» SHIFT SHOP™
» Core de Force
» 22 Minute Hard Corps
» Hammer and Chisel
» Body Beast
» 21 Day Fix
» 21 Day Fix Extreme
» CIZE
» Insanity
» Insanity: Asylum
» Insanity Max:30
» Focus T25
» P90
» P90X
» P90X2
» P90X3
» Double Time™
» PiYo
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

Weight Loss Workout Plan
Tips for Properly Dropping the Few Extra Off-season Pounds

By Ken Mierke - UltraFit.com

Many athletes begin serious preparation for the season a few pounds above ideal weight. Often hard-training athletes are surprised at how difficult it is to drop just a few pounds.

In this article, I will discuss effective ways to reduce body fat and how to adjust workout routines to benefit weight loss.

1. Perform intense weight training: This is the time of year for endurance athletes to emphasize weight training. Our muscles account for about 95% of our metabolic rate and are the only tissues that burn fat. Increasing muscle mass slightly increases metabolic rate dramatically.

Muscle is our most metabolically active tissue. A pound of muscle burns 35 to 75 calories per day for maintenance. Three pounds of additional muscle can result in burning an additional 15 pounds of fat per year!

2. Keep intensity very low during endurance workouts: Burning carbohydrate is not optimal for reducing body fat. Carbohydrate deficits do not lead to body fat loss. Since burning fat requires more oxygen than burning carbohydrate, fat burning decreases as intensity increases. Almost every athlete overestimates optimal intensity for fat burning.

3. Include low-intensity workouts of 90 minutes or more: About an hour into a workout, fat burning increases drastically. For the first 20 minutes of workout, fat burning is minimal. For the next 40 minutes it is moderate. Beyond one hour, fat-burning becomes very high.

Increasing the duration of a workout from 60 to 90 minutes (a 50% increase) may double the amount of fat burned.

Ken Mierke is a two-time World Champion triathlete (Physically Challenged division) and an exercise physiologist. His clients have included six National Champions in four sports, 25 Team USA multisport athletes, a Hawaii Ironman podium finisher, and top-10 world ranked XTerra triathletes (both pro and amateur). Contact Ken at KMierke@erols.com

back to top

LOVE BEACHBODY?
Become a Team Beachbody Coach and Help Change People's Lives
WAYS TO GET HEALTHIER & FITTER
Shakeology
Beachbody Performance
3 Day Kickstart
Ultimate Reset
Daily Sunshine
Beachbody
Challenge Packs

Beachbody
Workout DVD's

Polar Heart Rate Monitors
SHAKEOLOGY
SUPERFOOD SHAKE
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
BEACHBODY ON DEMAND
Beachbody On Demand Streaming Workouts
Stream every Beachbody workout for one year for just $99.00
BEACHBODY PERFORMANCE
Beachbody Performance
Beachbody Performance
Sports Performance
Supplements
3 DAY REFRESH
3 Day Refresh Kickstart
Quick Weight Loss
to Jump Start a New
Healthy Eating Lifestyle
POLAR HEART RATE MONITORS
Polar Heart Rate Monitors and Accessories
Best Deals on Polar
Heart Rate Monitors and
Accessories

The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more about Team Beachbody Coach Rich Dafter.


back to top
© 2018 Howtobefit.com  -  Join for Free -  Beachbody On Demand  -  Be a Coach  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home