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I have heard that to lose fat you should be in your fat burning zone with a lower heart rate and go at a slow pace for one hour?
While this will burn fat , it will burn your secondary energy source of fat at a slow rate and metabolism will not be as high. I recommend that you up the intensity and train in your cardiovascular zone- 220-your age x it by this range based on your current fitness level (65-75%) and cut back on the time to 25-30 mins of interval training. Try jogging for 2 mins and speed walking for 2 minutes alternating- This will burn your primary source of energy carbohydrates at a fast rate and improve the rate at which you deplete stored glycogen (stored carbohydrate/sugar). You will burn double amount the calories and give your muscles a great burn sculpting them!
* Try tracking your heart rate with a heart rate monitor to make sure you are in your cardio zone and that you are training within your zone.
I have been doing the same workout for a few months and saw physical changes in the first few weeks but see no improvement now, what am I doing wrong?
This is fantastic that you are committed to your workouts and that is difficult for most people! The reason you may not be seeing changes is that your muscles are at a plateau and have adapted to your program. The body naturally adapts to a program within the first 4-6 weeks and will show improvements , its time to fire up new muscle fibres and tax new energy systems! Try switching up muscle groups that you train or perform an interval of running or the bike for 5 minutes between exercises. Its a start and will shock new muscle fibres to stimulate for change!
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