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Best Workouts to Burn Fat For Women Over 50

Kymberly Williams-Evans, MA

Be Low Fat or Burn Fat?

pic of running uphill in San Luis Obispo

Secret to Fat Burning: Run Up Hill. Let Rain Rinse off Fat Sweat. Walk Down Hill. Have a Beer. No, Don’t. Water Bottle is Best.

Do you have a goal to be lower fat? Did you know you don’t have to burn predominantly fat in order to lose fat? Whoa. What just happened there??!! Thanks to our recent radio show guest, Dr. Len Kravitz, you get the most accurate fat burning advice directly and subcutaneously!

In our recent episode, Fat Burning for Women Over 50: Be on Fire, Dr. Len walked us through the sometimes confusing realities of killing off kilocalories. Once we appreciate the role carbohydrates and fat both serve in providing fuel, then we can understand how to select the “best” workout programs.

Go Into Deficit to Win as a Loser

First, the goal is to have a caloric deficit to lose any weight. That deficit comes from the age old energy balance equation: take in fewer calories than we put out (eat less); put out more calories than we take in (move more). The entire weight loss picture is far more complex, affected by a myriad of other factors. For more on losing weight and fat, check out Burn a Myth to Burn More Calories (post) and Fat Loss; What Does and Doesn’t Work (radio episode) . Professional alert warning system activated – it’s not just about cals in and out, though you do have to start there!

Carbs vs Fats, Welcome the Relatives; Count the Absolutes

Second, is that we break down carbohydrates 40 times faster than fat, with carbos supplying most of the fuel (energy) to power our exercise. Distinguish between absolute and relative numbers when thinking of fat loss. When you exercise with some intensity, you use a higher percentage of carbos compared to fat as the fuel source. However, the highest total of burned calories is what you are going for. For that, you need to suck it up and add some effort.

picture from Pound workout

Drum that Fat Off Your Body with a Sweaty Workout. Don’t Poke Venus Williams with your Drumstick!

Higher intensity exercise burns more calories; however, a long, slow approach is better than what most of the adult population is doing — uh, as in better than not much or nuffink! But a workout with some oomph to it at a higher pace will use more total energy (calories) than the lower intensity plan. Absolutely!
So forget needing to be in a “fat burning zone” when making cardio equipment or fitness tech choices. Get in the calorie burning zone, which is also a high carbo burning zone.

4 Best Programs for Fat Burning; This Girl is On Fire!

Third, thanks to Dr. Len’s practical tips, you now get led into the exciting, proven, no-magic-required realm of the four best training programs to maximize calorie burning and become lower fat! He recommends we try all 4 methods.

  1. High Intensity Tree Training

    HITT: High Intensity Tree Training

    High Intensity Interval Training (HIIT)
    Select a cardio activity you enjoy, such as cycling, running, walking, using a row machine. Go as hard as you can for about 30 seconds. Then recover at a self-selected, variable pace for about 3- 4 minutes. Complete 4-8 rounds for a total workout time of about 30-45 minutes. Dr. Len recommends changing up the mode workout to workout, especially if you have several favorite cardio activities.

  2. Tempo Training
    This fat burning workout has you going at your hardest, fastest tempo for 20 minutes max. Pick a pace you can sustain for this shortened duration and give it your all! Recovery is at the end for as long as you need. That’s it! Simple and hard at the same time.
  3. Split Training
    Ready, set, go for 10 minutes as hard as you can at a pace you can sustain for the time, but no longer. Take a recovery break for as long as you need, up to around 5 minutes-ish. While you can stick with one mode for this method (such as all jump roping), Dr. Len gives the high five to alternating between two activities: treadmill for the work interval; elliptical for recovery, for example.

    Listen to Lenny

    Listen to Lenny

  4. Steady State Training
    Go with this approach when you need a low- to moderate intensity recovery day. Walking is a great activity for the Steady State workout. You want to move comfortably for 30 minutes to one hour at a constant pace that allows you to sustain a conversation. If you launch into a long-winded monologue, pick it up a bit. If you are panting out a few words then having to grab your breath, ease up a bit.

And if you forget all this, simply recite the Kymberly mantra: “Go as hard as you can, as long as you can, as often as you can.” I hear the sizzle of calorie burning already!

Make it easy on yourself to get the best and latest fitness, movement, and healthy aging advice:

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About Fun and Fit

Get practical exercise advice, your fitness questions answered, and cutting edge health edu-tainment that is accessible and doable from long time fitness experts, Kymberly Williams-Evans, MA and Alexandra Williams, MA. We have taught on land, sea, and airwaves for 3 decades on 4 continents. From writing to speaking, emceeing to hosting a radio show, reviewing products to teaching classes, we believe that little steps turn into big paths. Move a little more than the day before. FitFluential Ambassadors and award-winners both online and off.

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9 Responses to Best Workouts to Burn Fat For Women Over 50

  1. Elena June 12, 2014 at 12:20 pm #

    Great tips– I need to do more HITT for sure.
    Elena recently posted..Reflections on a Life-Changing Experience in British ColumbiaMy Profile

  2. Tamara June 12, 2014 at 1:19 pm #

    I like all of these options, but where’s the strength training? Sure, we all want to burn fat but over 40’s need to concentrate on building muscle too :)
    Tamara recently posted..Gifts fitness has given me | a birthday gratitude postMy Profile

  3. Jody - Fit at 56 June 13, 2014 at 1:14 pm #

    Great post!!! I kinda do a little of everything you talked about above – cardio wise I mean but thru the same workout or over my multiple cardio workouts thru the week. :) You have to work at it to get results – it does not happen magically! :)
    Jody – Fit at 56 recently posted..Thermo Heat Maximum Strength Fat BurnerMy Profile

  4. Yum Yucky June 16, 2014 at 9:18 am #

    Carbs vs Fats? But what about Cakes vs Pies? You’re not giving me the information I truly need!!!!
    Yum Yucky recently posted..How to Make a Kick Ass Power SammichMy Profile

  5. Debbie @ Live from La Quinta June 17, 2014 at 10:37 am #

    I was having a conversation with my ball class today about this topic! I recommended some interval training, not so much for the calorie burn (which is great but wasn’t their issue), but also because it is such a great way to get fit.
    Debbie @ Live from La Quinta recently posted..Opening New Doors for the FutureMy Profile

  6. Michelle July 25, 2014 at 11:23 pm #

    I am a big proponent of HITT as well and find that cycling or other high intensity cardio activities are the most effective in burning fat.
    Michelle recently posted..BSN N.O. Xplode ReviewsMy Profile

  7. Chris September 1, 2014 at 9:58 pm #

    G’day Kimberly,

    Great piece, good to see you pumping out quality content. Keep it up.
    Chris recently posted..#20 Why You’re NOT Losing Weight Despite Doing Everything Right pt.3My Profile


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