top
Beachbody On Demand - All You Need is the Internet
About   -  Contact  -  Blog  -  Index  -  Search  -  Home
Work Out at Home
Try Superfood Nutrition Risk Free
Work From Home Opportunity
Free Coaching
Free Streaming Workouts
Get the Best Deal
My Best Bets
Lose Weight
Get Fitter
Train Smarter
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Rich Dafter on Instagram

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

Join My Team and Get a 25% Discount on All Beachbody Products
Become a Team Beachbody Coach
Barre Blend Challenge Pack and Completion Pack
What is Barre Blend
How to Choose the Right Nutrition Plan
How to Choose the Right Nutrition Plan
How to Choose the Right Strength Training Program
How to Choose the Right Strength Training Program
6 Weeks of THE WORK Before and After Results
6 Weeks of THE WORK Before and After
Loaded Sweet Potato SkinsLoaded Sweet Potato Skins
Guide to the 21 Day Fix
Containers

Understanding 21 Day Fix Containers
For More Articles, go to the Team Howtobefit Blog
Top      

The goal of Team Beachbody is to provide you with solutions to reach your health and fitness goals. Click here to learn more about Team Beachbody Coach Rich Dafter.

Disclaimer: Team Beachbody® does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings (below) for the most recent information on the actual incomes of all our Coaches.

© 2020 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Coach Earnings Statement  -  Site Map  -  Shop -  Home