If you want to lose body fat, counting calorie, calculating calories of food products and control intake is only one part of the equation. You still need to determine how to burn the most calories and the most fat calories in ways to reduce body fat if you really want to dump body fat.

Exercise by interval training is the best way. By interval training we mean that you need to push yourself. No laid back easy stuff. You need to vary your training intensity between 65 % of your total capacity to 85 % and up to 95 %. This approach will help you to lose the most fat calories.

To understand the benefits of interval training we will look into three different training approaches for a 150-pound person who rides a stationary bike for 30 minutes:

Loosing Body Fat

60 % Training Intensity:
- This person who is exercising for 30 minutes at 65 % will burn overall 82 calories, of which could be 41 from fat alone. This person will only be on the same speed and the same activity day in and day out and do little to lose fat calories.
75 % Training Intensity:
- The same person is still exercising for 30 minutes but increases the intensity to 85 %. This individual will burn overall 157 calories, of which could be 10 calories from fat alone. This is the person who is really working out and sweating all over the treadmill and doing only a little good at loosing fat calories.

60 % to 95 % and back to 60% Training Intensity:

This same person is performing true interval training for 30 minutes and changes the intensity level of the workout from 65 % to 95 % and back to 65 %. This person will burn 173 calories, of which 50 calories is from fat alone. This is the way to really lose body fat fast.

Through interval training a person is able to train both energy systems, aerobic and anaerobic, and benefit by having the most calorie burning effects. This is true interval training and is referred to as a high intensity workout. These workouts are strenuous and you should have a physical check up from your doctor before getting involved with them. If you don't feel like you are challenged and tired after those workouts you have only performed a medium intensity workout.

The fact is that interval training burns more calories and fat faster than any other type of training and it increases motivation, endurance and metabolism.

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