As we have discussed in parts 1 and 2, a healthy weight loss program incorporating specific fat burning exercises is necessary for weight loss success. Part 3 of the 6 fat burning exercise principles deals with the final three principles of duration, frequency, and timing of your healthy weight loss exercise program.

Principle 4: Duration

Duration means how long you exercise when you exercise. You need to walk for at least 30 minutes each time you walk. In fact, you can walk and pump light hand weights for up to 60 minutes – as long as you keep your training heart rate under 75% of your maximum heart rate.

Principle 5: Frequency

Frequency means how often. You need to walk at least 3 times a week. Success is a choice. Getting lean is a choice. It doesn’t just happen. To be successful with your healthy weight loss exercise program, you have to schedule your walks. It’s not going to just happen. You need to commit the time and work your fat burning exercise if your healthy weight loss program is going to work for you. You can walk more often if you want. You can walk up to 7 days a week. As long as you keep your training heart rate under 75% of your maximum heart rate.

Principle 6: Timing

If you want to burn the maximum amount of body fat during your Heavy Hand walks, walk first thing in the morning before you eat anything. The reason you’ll burn more fat first thing in the morning and before you eat is because this is when your insulin levels are the lowest. Remember. Insulin blocks fat burning. The less insulin floating around in your blood stream, the more fat you’ll burn. Stable blood sugar is the only environment that allows maximum fat burning.

The second best time to burn the most fat is late in the day, before your evening meal. Or, exercise anytime when you haven’t eaten for 3 or 4 hours. Remember. The sequence - exercise, then eat. The most important thing of all, of course, is to exercise. Walk pumping light hand weights for your full body fhealthy weight loss exercise program any time that fits into your schedule. As the ad says… Just do it.

Are your ready to begin a healthy weight loss program that utilizes fat burning exercise to achieve permanent weight loss? You can download the”The 10 Step Permanent Weight Loss Program” FREE right here: Healthy Weight Loss Exercise Program.

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Part 2 of fat burning exercise principles necessary for your success in a healthy weight loss program deals with full body aerobic exercise and weight bearing exercise.

Prinicple 2: Full body aerobic exercise.

The most fit aerobic athletes in the world are cross country skiers. Cross country skiers are the most fit athletes because cross country skiing is a full body aerobic exercise. When you cross country ski, you’re using your upper body and your lower body, aerobically, simultaneously. This is much more beneficial than just using your lower body. Over 50% of your aerobic capacity is in your upper body. If you’re not using your entire body when you exercise aerobically, you’re missing over 50% of the benefit. That’s why you’ll be pumping light hand weights when you walk – to maximize both fat burning and aerobic fitness. Remember, the better shape you’re in aerobically, the more energy you’ll have physically, mentally, and emotionally. The better shape you’re in aerobically, the more fat you’ll burn.

Principle 3: Weight bearing exercise

When you do weight bearing exercise, you’re stimulating both your muscles and your bones. Bone stimulation will retard developing osteoporosis and muscle stimulation has calorie burning effects 48 - 72 hours following the exercise. Walking and pumping light hand weights is an example of a weight bearing exercise, while swimming is not a weight bearing exercise.

For more on establishing a healthy weight loss exercise program, take a look at my new ebook on how you can get lasting weight loss results. “The 10 Step Permanent Weight Loss Formula”. Get it HERE.

Be sure to check out my other healthy weight loss program advice on Squidoo.com: click here.

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To be successful in any healthy weight loss program, you must incorporate a regimen of fat burning exercise. Over the next few days, I will present a review of the best fat burning exercise principles.

Principle 1: Aerobic Exercise

When you exercise. The harder you work, the more calories you burn and, the harder you work, the more fat you burn . . . up to a point. Then, the amount of fat your body burns drops off to nearly zero. Why? Your body needs a surplus of oxygen to burn fat. If you’re puffing and panting, by definition, you’re in oxygen debt. When you’re panting, you’re creating a greater demand for oxygen than your body can keep up with. When you reach that point, your body will continue to burn calories. But the source of the calories your body burns will change. Beyond a certain heart rate, your body will stop burning fat, but will continue to burn protein and carbohydrate.

What is the aerobic fat burning range for your body? To achieve your ideal fat burning range, strive to keep your training heart rate between 60% and no higher than 75% of your maximum heart rate. To calculate your maximum heart rate, subtract your current age from 220. 220 is a scientific constant. Then multiply your maximum heart rate by 75% (.75). 75% of your maximum heart rate is the upper limit of your aerobic fat burning zone. The key is to keep your training heart rate under 75% of your maximum heart rate. Multiply your maximum heart rate by 60% (.60). That’s your lower limit.

If I use a 40 year old man as an example, I would subtract 40 – his current age – from 220 – the scientific constant. This gives me 180. 180 is the maximum heart rate for a 40 year old man. Then I multiply his maximum heart rate by 75%. 180 times .75 = 135. For a 40 year old man, the upper limit of his fat burning zone is 135 beats per minute. 60% of his maximum heart rate is 108 beats per minute. A 40 year old man will burn the maximum amount of fat when he keeps his training heart rate above 108 beats per minute and below 135 beats per minute while exercising.

Here’s the key point. If you want to burn the most fat, keep your training heart rate under 75% of your maximum heart rate. When it comes to burning fat and getting lean, exercising harder is not better. Precise is better.

Let’s take this concept one step further. Consistently training at a heart rate over 75% of your maximum heart rate is called over training. Over training triggers the release of cortisol. Cortisol, as you remember, is the most powerful stress hormone in your body. Cortisol is catabolic, meaning, cortisol will tear down your muscles and your bones. Cortisol will make you fatter. Cortisol will depress your immune system. And, cortisol will accelerate brain aging. Over training is a state you want to avoid.

Listen to your body. Your body doesn’t lie. Your training heart rate will tell you exactly what the optimal level of intensity is for your body.

If you want to train with precision, invest in a heart rate monitor. You can purchase a heart rate monitor at most sporting goods stores.

For more on establishing a healthy weight loss exercise program, take a look at my new ebook on how you can get lasting weight loss results. “The 10 Step Permanent Weight Loss Formula”. Get it HERE.

Be sure to check out my other healthy weight loss program advice on Squidoo.com: click here.

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