Body fat is burned whenever fewer calories are taken in than are used. When you eat less than your body needs for fuel your body uses stored fat for energy. You can use weight machines to boost the amount of calories used to aid fat burning. You can burn fat by keeping your target heart rate between 60 percent and 80 percent of your maximum heart rate.
Instructions
1. Calculate your maximum heart rate. Subtract your age from 220. If you are 30 years old, your maximum heart rate would be 190.
2. Calculate the low end of your target heart rate by multiplying your maximum heart rate by 0.60. If your maximum heart rate is 190, your low-end target heart rate is 114.
3. Calculate the high end of your target heart rate by multiplying your maximum heart rate by 0.80. If your maximum heart rate is 190, your high-end target heart rate is 152.
4. Keep your heart rate within the target range while using the weight machines. When using weight machines to burn fat, you will be using them in a controlled way. Start with an amount of weight that you are comfortable lifting. After 15 repetitions you will need to determine your heart rate by taking your pulse.
5. Measure your pulse by placing your fingers against an artery and counting how many pulsations you feel for 10 seconds. Multiply that number by 6. This should be within your target heart rate. If it is too low, you should raise the amount of weight you are lifting. If it is too high, you should lower the amount of weight you are lifting and try the process again. Do not use your thumb to measure your pulse.
Tags: heart rate, maximum heart, maximum heart rate, your maximum, your maximum heart, target heart