weight lose 

To lose weight and get in shape, you must follow a healthy diet and exercise on a regular basis to burn fat. 

The first thing you must understand about exercise is that simply burning calories does not imply burning fat. 

Your primary goal when exercising should be to lose body fat, and you cannot lose body fat simply by burning calories.

When we exercise, our bodies begin to burn calories, but the calories burned are the carbohydrates in our system. 

Your body requires the presence of oxygen in order to burn calories from stored fat. 

There is a certain amount of oxygen that your body requires in order to begin burning fat, and the only way to determine the amount required for your own body is to maintain your target heart rate while exercising. 

Please keep in mind that if you continue to burn only carbohydrates for calories, you will lose mostly "water weight," resulting in a decrease in your metabolism.

Exercising and Burning Fat Calories

Your body goes through several stages during aerobic exercise before it reaches the point where it is burning fat. 

People will tell you that during the first 10 minutes of exercise, you are only burning sugar (carbohydrates) and not fat. 

To some extent, this is correct.

 I say this because if you are not working out hard enough for your body to want more oxygen, or if you are working out too hard, you will continue to burn sugar after the 10 minute mark.

When you exercise, you must move at a steady pace (not too fast, not too slow) so that your body can use stored fat as its energy source rather than carbohydrates or sugar. 

Also, just because you've reached the fat-burning stage doesn't mean you'll stay there.

 Again, staying in the fat-burning stage is dependent on moving at a pace that is appropriate for your body. 

Check to see if you're still within your target heart rate range.

At rest, you're burning fat calories.

The only way to continue burning fat calories hours after you finish working out is to engage in anaerobic exercise such as weight training.

 Weight training is essential for burning fat while at rest. 

Weight lifting is an anaerobic activity that burns more calories than aerobic exercise. 

The calories you burn during weight training exercises are mostly carbohydrate calories (which means you need to eat even more calories per day for energy), whereas the calories you burn at rest are mostly fat calories. 

Weight training increases your metabolism, which uses your stored fat as energy, so you're burning fat even when you're not doing anything.