There are two main types of exercise: One is light,
low-endurance, low-pulse-rate exercise. This is called
aerobic, which means "with oxygen."

The next is intense, resistance-type, higher-pulse-rate
exercise called anaerobic. This means "without oxygen."

The first one (aerobic) does burn fat, mainly during
exercise, but only after 20-30 minutes. So if you
exercise 31 minutes, you only get one minute of fat
melting. If you exercise for one hour you may burn
around 300 calories. This would be equivalent to
several teaspoons of salad dressing. Very insignificant.

The second one (anaerobic) does NOT burn fat during
exercise; it burns sugar fuel. However, it is the
only one that has any significant effect on fat-burning
hormones. But this mainly occurs 24 to 48 hours later,
mostly in your deep cycles of sleep.

The two hormones triggered are growth hormone and
glucagon. Growth hormone works through the liver.
Glucagon also works through the liver but is
produced by the pancreas. These two hormones are
triggered by intense exercise. The more intense
the better. Basketball, soccer, swing dancing,
jumping rope, weight training, step-aerobic-type
exercise - basically anything that is more intense.

This is good information, but let me tell you
WHY most people are NOT successful.

1. The more intense the exercise, the more stress
occurs, which means cortisol is triggered. Cortisol
nullifies the fat-burning hormones. So you have to
do short-duration intense exercise with lots of
rest in between. You want to make sure you don't
exhaust the body, just the specific muscle. You
also don't want to do this every day. Do it every
other day, because fat burning occurs in the rest
periods.

2. Lack of quality sleep or insufficient sleep
(less than seven hours) will nullify this as well.
Poor sleep prevents fat burning. See my technique
for this: www.bodyrt.com

3. Pain and inflammation will also nullify this.
Pain triggers cortisol, which will stop fat
burning. See www.bodyrt.com for this.

4. Eating sweets, juice or alcohol before bed will
nullify this as well - sorry! The false info people
have is "Eat everything in moderation." This is bad
information because just a little sugar will keep
you out of fat burning.

5. If you have the adrenal body shape, you can't
initially do anaerobic exercise because the intensity
will create more stress. You should do only aerobic
for a few months, then go to anaerobic.

www.nutrition-n-wellness.com.

  Dr. Eric Berg