The freshfitmk Blog

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 Get the best from your training.

How often do I need to train for weight loss?
Here's the cold, hard truth: You probably need to do five or six workouts a week.
Will double sessions give better results for weight loss?
Working out more than 60 minutes can be counter productive as you deplete your mental and physical reserves of energy.
When overtraining, the body may actually start breaking down muscle tissue, without this muscle tissue our ability to burn fat as a fuel is seriously reduced.
There is also a very high possibility that you will get sick as your body is always trying to recover from training and its much more susceptible to the common cold since your immune system is in a weak state.
You should aim for 45-60 minutes of exercise, sessions should include a mix of cardio and strength training, 5 days per week.

How hard you need to push yourself for weight loss
To make a serious dent in your fat-loss program, give it your all, if you've got the breath to chat will you be burning the fat?.
But keep in mind: If you're pretty darned "deconditioned," as the politically correct like to say, even exercising at 50 percent of your maximum heart rate can help build up your fitness level.
You may have heard that exercising at a slow pace is more effective for fat loss than working out more intensely. In fact, many cardio machines have "fat burning" programs that keep you at a slow pace. But this is misleading. As it turns out, the concept of a fat-burning zone is no more real than the Twilight Zone.
During low-intensity aerobic exercise, your body does use fat as its primary fuel source. As you the intensity of your workout increases, your body starts using a smaller percentage of fat and a larger percentage of carbohydrates, another fuel source. However, picking up the pace allows you to burn more total calories, as well as more fat calories.
Here's how: If you go to Boxfit for 60 minutes at a leisurely pace, you might burn about 300 calories - about 80 percent of them from fat (so that's 240 fat calories). But if you spend the same amount of time at boxing with a vengeance showing some love and affection on the pads, you might burn 700 calories - 40 percent of them from fat (that's 280 fat calories). So at the harder pace, you burn more than double the calories and 40 more fat calories.
Which activities burn the most calories
"Maximize your workout and burn over 1,000 calories per hour!" That's a claim you may see in advertisements for treadmills, stair-climbers, and other cardio machines. And it's true. You can burn 1,000 calories per hour doing those activities - if you crank up the machine to the highest level and if you happen to have bionic legs. If you're a beginner, you'll last about 30 seconds at that pace, at which point you will have burned 8.3 calories, and the paramedics will be scooping you off the floor and hauling your wilted body away on a stretcher.
There's a better approach to calorie burning: Choose an activity that you can sustain for a good while, Sure, running burns more calories than walking, but if running wipes you out after a half mile or bothers your knees, you're better off walking.
Table 1 gives calorie estimates for freshfit class activities. The number of calories you actually burn depends on the intensity of your workout, your weight, your muscle mass, and your metabolism. In general, a beginner is capable of burning 4 or 5 calories per minute of exercise, while a very fit person can burn 10 to 12 calories per minute.
The numbers in this chart apply to a 68kg person. (If you weigh less, you'll burn a little less; if you weigh more, you'll burn a little more.)

Table 1: Calories Burned during Classes 

Activity                    15 min. 30 min. 45 min. 60 min.

Aerobics                  171       342       513      684
Bootcamps              175       350       525      700
Boxfit/Fightin' Fit     175       350       525      700
Kettlebell Pump       189       378       576      756

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