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