Tools Part Deux

After getting a good idea of your calorie burn and intake throughout the day, it's time to adjust those numbers and get those sacks of potatoes (aka body fat) OFF! I touched on this subject a bit in the last post, but I think that having a heart rate monitor is worth mentioning more thoroughly!

Heart rate monitoring is the only way to know what zone you are achieving during a work out.  Everyone's target zone is different based on what they are trying to accomplish.  I was surprised to find that a less intense work out burns more fat than a "balls to the wall" one.  For me, the zone I'm looking for is to have my heart rate fall between 135 and 145 bpm.  When I'm on the elliptical, giving it all I've got, I can easily climb into the 156-162 bpm range.  This puts me in an aerobic zone rather than fat burning. More about the different zones at Live Strong.

Although I am still burning fat in the aerobic zone, gaining muscle, and burning more calories than in the lower intensity zone, I am only burning about 50% of calories from fat.  By maintaining a heart rate of 135-145 bpm, I am burning about 75% of my calories from fat.  Since my goal during this training schedule is to burn as much fat as possible, I need to keep my work out in the proper zone and slow it down!  There are lots of calculators on the web for determining your heart rate zone and once you know your rest rate, you can get your numbers pretty accurate.  Rest rate is best taken first thing in the morning and averaged over a few days.  There are many free heart rate apps out there. I use one called Heart Fitness on my iPhone.

Most of the machines available in the gym have a heart rate monitor built in.  All you have to do is grip the handles and it will tell you where you are at.  For a more constant monitor you can buy a heart rate monitor at any sports store.  Sometimes you can even find them on sale!  Again, be sure you get one with a strap!  I have a BowFlex heart rate monitor and it is compatible with all the equipment at the gym.  This means that I just strap it on and go.  The display on the machine I'm using tells me where I'm at without handle gripping.  Love it!

Unrelated Inspirational Side Note:

SBF is running down a mountain tomorrow...27.7 hard miles full of roads, trails and mud.  He is going to do this while carrying a 10 lb pack! He's amazing!  Whenever I am exhausted, sore, ready to throw in the towel...I think about what he has accomplished and I press on.  Today is just another day toward the goal.  I just need to get through today and every tomorrow will be easier and easier.  I have been working toward a better me for almost 6 months now and have made great progress...more than I expected!  I can only imagine where I will be in another six months.  It all starts with today.  There is no limit to what I can achieve and pretty soon, I could be running down the mountain with him! :) GO ME!