{"id":24681,"date":"2020-05-18T01:00:00","date_gmt":"2020-05-17T21:00:00","guid":{"rendered":"https:\/\/www.rachaelattard.com\/?p=24681"},"modified":"2023-03-02T19:16:27","modified_gmt":"2023-03-02T15:16:27","slug":"fat-burning-zone","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/fat-burning-zone\/","title":{"rendered":"Fat Burning Zone &#8211; Learn How to Burn More Fat"},"content":{"rendered":"\n<p>I want to help women achieve bodies that are healthy and that they are comfortable in. One of the ways I do this is by teaching women how to <a href=\"https:\/\/www.rachaelattard.com\/losing-weight-vs-losing-fat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lose extra body fat and weight<\/a> in the most efficient way.<\/p>\n\n\n\n<p>I believe that getting your body in the fat burning zone is a great way to burn more fat.<\/p>\n\n\n\n<p>In this blog post, I\u2019ll explain what the fat burning zone is, how it works and the best way to exercise to <a href=\"https:\/\/www.rachaelattard.com\/how-to-drop-body-fat-in-one-week\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lose fat fast<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>DOES THE FAT BURNING ZONE REALLY WORK? THE SCIENCE BEHIND THE FAT BURNING ZONE THEORY<\/strong><\/h2>\n\n\n\n<p>When you work out, most people think that you need to give the workout all the energy you have and to work out as hard as you can. After all, this is what makes you <a href=\"https:\/\/www.rachaelattard.com\/calorie-burning-circuit-full-body-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"burn the most calories (opens in a new tab)\">burn the most calories<\/a>!<\/p>\n\n\n\n<p>However, the fat burning zone theory says that you shouldn\u2019t push your body all the way to 100. Instead, you\u2019ll burn the most fat when you working at 60 to 70 percent of your maximum heart rate.<\/p>\n\n\n\n<p>Basically, what this means, is that fat burning occurs when you limit the intensity of your workouts to a specific heart rate zone.<\/p>\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"34416\" class=\"elementor elementor-34416\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5b99083 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5b99083\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-22896a9\" data-id=\"22896a9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9ae3025 elementor-widget elementor-widget-heading\" data-id=\"9ae3025\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">WANT TO KNOW YOUR BODY TYPE?<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9137632 elementor-widget__width-initial elementor-widget-tablet__width-inherit elementor-widget-mobile__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"9137632\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Complete the quiz in 2 minutes<br><\/li>\n<li>It&#8217;S free<\/li>\n<li>You will get 3 nutrition and workout tips for your body type<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ba8013 elementor-widget elementor-widget-image\" data-id=\"5ba8013\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/elementor\/thumbs\/calculator_imagev-2-1-pxcqe5jlsy7rzs8iig4mxy0azthgn20jh53c1rvdeo.png\" title=\"calculator_imagev-2 (1)\" alt=\"calculator_imagev-2 (1)\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-41b4490 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"41b4490\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xs elementor-animation-grow\" href=\"https:\/\/form.typeform.com\/to\/gFpjG9d5\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">START THE QUIZ NOW<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n\n\n\n<h3 class=\"wp-block-heading\"><strong>HOW YOUR BODY BURNS FAT AND CARBS<\/strong><\/h3>\n\n\n\n<p>In order to understand how the fat burning zone works, we need to understand how the body burns fat.<\/p>\n\n\n\n<p>Our bodies are constantly turning carbohydrates and fat into energy that we can use. This energy is called adenosine triphosphate, or ATP.&nbsp;<\/p>\n\n\n\n<p>The ratio that your body uses carbs versus fat is going to depend on several things, including your activity level.<\/p>\n\n\n\n<p>In general, though, our bodies are going to do what\u2019s most efficient. In most situations, they are using a combination of fat and carbohydrates stored in our body to make energy and help us function.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2020\/03\/fat-burning-zone-theory-science.jpg\" alt=\"pastedGraphic_1.png\" class=\"wp-image-24753\" width=\"540\" height=\"304\"\/><\/figure><\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>WHY DOES MY BODY USE FAT DURING LOW-INTENSITY WORKOUTS?<\/strong><\/h4>\n\n\n\n<p>Your body needs oxygen to convert fat into ATP. When you\u2019re doing low to moderate-intensity exercise, you\u2019re able to breathe easier and your body gets more oxygen than when you\u2019re pushing hard in a HIIT or other intense workout.<\/p>\n\n\n\n<p>The most efficient thing your body can do during lower and moderate forms of exercise is to turn to your stored fat into energy.<\/p>\n\n\n\n<p>So according to the fat burning theory, you should do long low-intensity exercises in order to use up fat storage and to burn enough calories in order to see weight loss.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>WHEN YOUR BODY USES CARBS FOR ENERGY<\/strong><\/h4>\n\n\n\n<p>When you start to push your body into really hard workouts, your body needs to be able to find energy quickly. But when you\u2019re working out hard and you\u2019re struggling to breathe, your body doesn\u2019t have enough oxygen to burn fat.<\/p>\n\n\n\n<p>So instead, it turns to glycogen (or your body\u2019s stored carbs) in order to get energy fast.<\/p>\n\n\n\n<p>When you do a <a href=\"https:\/\/www.rachaelattard.com\/hiit-benefits-reasons-to-try-hiit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"high-intensity workout (opens in a new tab)\">high-intensity workout<\/a>, your body burns through your glycogen stores and may eventually turn back to fat burning depending on the length of the workout, and your body\u2019s amount of stored carbs.<\/p>\n\n\n\n<p>But if you eat before doing a high-intensity workout (and especially if your diet is high in carbs), your body will most probably burn way more carbs than fat.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>WHAT ARE THE HEART RATE TRAINING ZONES?<\/strong><\/h2>\n\n\n\n<p>There\u2019s a direct connection between your heart rate and the intensity of your training. The harder you train, the faster your heart rate gets.<\/p>\n\n\n\n<p>Depending on how hard you train, your heart rate can be in 5 different training zones.<\/p>\n\n\n\n<p>For example, if you\u2019re <a href=\"https:\/\/www.rachaelattard.com\/is-walking-or-running-better-for-fat-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"power walking (opens in a new tab)\">power walking<\/a> for an hour, your heart is not going to pump as hard as it does when you\u2019re doing something more intense like sprinting.<\/p>\n\n\n\n<p>Knowing which zone you\u2019re in will help you understand how your body is making energy and whether you\u2019re burning mainly fat or carbs.<\/p>\n\n\n\n<p>If you want to keep track of heart rate training zones, you need to know your maximum heart rate (more details below) and what each zone means.<\/p>\n\n\n\n<p>Here are the 5 heart rate training zones and each of them can be estimated based on your heart rate!<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2020\/05\/pdf-hear-rate-table.jpg\" alt=\"pastedGraphic_2.png\" class=\"wp-image-25148\" width=\"578\" height=\"433\"\/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>1. HEART RATE ZONE 1 \u2013 WARM-UP ZONE<\/strong><\/h3>\n\n\n\n<p>In this zone, you\u2019re working out at &lt;60 percent of your maximum heart rate.<\/p>\n\n\n\n<p>Your heart rate is in this zone when you\u2019re just moving around without doing anything remotely challenging.<\/p>\n\n\n\n<p>It\u2019s like when you\u2019re rewatching <em>Friends<\/em> and going to the fridge to grab a piece of cake. ;)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. HEART RATE ZONE 2 (FAT BURNING ZONE)<\/strong><\/h3>\n\n\n\n<p>Just above the warm-up zone is your fat-burning zone. In this zone, you\u2019re working out at about 60-70 percent of your maximum heart rate.<\/p>\n\n\n\n<p>This level is all about endurance. Your body will be able to use oxygen to convert fat to energy, and you\u2019ll find that you\u2019ll be able to exercise for a while in this zone.<\/p>\n\n\n\n<p>You\u2019ve totally got this!<\/p>\n\n\n\n<p>You\u2019ll most likely be in this zone during low-intensity cardio like going to long power walks. <\/p>\n\n\n\n<p>I have a really detailed blog post on <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-cardio-for-lean-legs\/\" target=\"_blank\">how to use low-intensity cardio to burn more fat and get lean<\/a> so make sure to give it a read. :)<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2020\/03\/fat-burning-zone.jpg\" alt=\"pastedGraphic_3.png\" class=\"wp-image-24755\" width=\"540\" height=\"304\"\/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>3. HEART RATE ZONE 3 (CARDIO ZONE)<\/strong><\/h3>\n\n\n\n<p>We\u2019re picking up the pace here!<\/p>\n\n\n\n<p>In this zone, you\u2019re working out at about 70-80 percent of your maximum heart rate.<\/p>\n\n\n\n<p>You should be able to talk and be relatively comfortable. However, you might find yourself sweating and breathing harder during this stage.<\/p>\n\n\n\n<p>So it\u2019s challenging but still doable!<\/p>\n\n\n\n<p>In this zone, you\u2019ve also reached what\u2019s called the <a href=\"https:\/\/www.livestrong.com\/article\/89822-fat-burning-zone-vs.-cardio\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cardio zone<\/a>. You start to burn a lot of calories relatively quickly in this zone.<\/p>\n\n\n\n<p>The calories you burn here split evenly between your fat stores and glycogen (carbs). However, the fitter you are, the more your body will be able to rely on fat for energy, and not carbs (this is known as the anaerobic threshold).<\/p>\n\n\n\n<p>Although you may not burn more fat than carbs, you will still burn lots of calories overall.&nbsp;<\/p>\n\n\n\n<p>You\u2019ll most likely get to the cardio zone when you\u2019re jogging, swimming or cycling.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. HEART RATE ZONE 4 (HIGH-INTENSITY ZONE)<\/strong><\/h3>\n\n\n\n<p>Now we\u2019re getting serious!<\/p>\n\n\n\n<p>You\u2019re working out at about 80 to 90 percent of your maximum heart rate.<\/p>\n\n\n\n<p>You\u2019re struggling to breathe and may find that it is becoming difficult to hold a conversation.<\/p>\n\n\n\n<p>Over time, working out in this zone should help you to push harder or go faster.<\/p>\n\n\n\n<p>Here you\u2019re definitely burning tons of calories and more carbs than fat.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.rachaelattard.com\/prefer-bodyweight-training-lifting-weights\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Resistance training<\/a> is considered to be a high-intensity activity. Also, resistance training raises your metabolism which means you\u2019ll burn more calories while resting.<\/p>\n\n\n\n<p>So, even though it may not help you burn more fat, it will definitely help with weight loss and increasing your fitness.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2020\/03\/fat-burning-zone-theory.jpg\" alt=\"pastedGraphic_4.png\" class=\"wp-image-24756\" width=\"540\" height=\"304\"\/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>5. INTENSE HEART RATE ZONE (MAXIMUM-INTENSITY ZONE)<\/strong><\/h3>\n\n\n\n<p>This zone feels like when your PT tells you to push through the last 30 seconds of your 3 rounds of HIIT!<\/p>\n\n\n\n<p>In this zone, you\u2019re working out at about 90 to 100 percent of your maximum heart rate.<\/p>\n\n\n\n<p>You\u2019ll probably only be able to stand this zone for a few minutes. Your body\u2019s respiratory and blood system will be working as hard as possible, and you\u2019ll be panting and unable to talk.<\/p>\n\n\n\n<p>Doing <a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-hiit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"interval training (opens in a new tab)\">interval training<\/a> in this zone (such as during a HIIT workout or sprinting) will make it easier for your body to burn both carbs and fat. You\u2019ll also continue to burn calories after the workout is over, and your metabolism will temporarily increase.<\/p>\n\n\n\n<p>If you\u2019re new to exercising or haven\u2019t done much high-intensity workouts, you might find that you can\u2019t handle this intensity at all. So it\u2019s important to listen to your body and take it easy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>HOW TO CALCULATE YOUR FAT BURNING ZONE<\/strong><\/h3>\n\n\n\n<p>First, you\u2019ll need to know your maximum heart rate. Your maximum heart rate = 220 minus your age. So for example, if you are 25 years old, your maximum heart rate is 220 &#8211; 25 = 195 beats per minute (bpm).<\/p>\n\n\n\n<p>To calculate your fat burning zone of 60 to 70 percent of your maximum heart rate, follow these equations:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Maximum heart rate x 0.6 (60%)<\/li>\n\n\n\n<li>Maximum heart rate x 0.7 (70%)<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2020\/03\/monitoring-your-heart-rate.jpg\" alt=\"pastedGraphic_5.png\" class=\"wp-image-24757\" width=\"540\" height=\"304\"\/><\/figure><\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>AN EXAMPLE<\/strong><\/h4>\n\n\n\n<p>Here\u2019s what this would be for a 25-year-old.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Maximum heart rate = 220 \u2013 25 = 195 beats per minute (bpm)<\/li>\n\n\n\n<li>60% of your maximum heart rate is 195 x 0.6 = 117 bpm<\/li>\n\n\n\n<li>70% of your maximum heart rate is 195 x 0.7 = 136.5 pm<\/li>\n<\/ul>\n\n\n\n<p>So for a 25 year old person, the fat burning zone is when your heart rate is between 117 &#8211; 137 bpm.<\/p>\n\n\n\n<p>If this is too technical for you, I recommend you try to just notice your body\u2019s signs. In the fat burning zone, you should be able to talk and continue at the pace you\u2019re going for at least an hour.<\/p>\n\n\n\n<p>When I go for walks, I try to be in the fat burning zone as I\u2019ve found this really <a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-cardio-for-lean-legs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">helps to keep my legs slim<\/a>.<\/p>\n\n\n\n<p>I aim to walk at a medium-fast pace, and my heart rate is in the right zone. I don\u2019t need to go full speed and feel really puffed out.&nbsp;<\/p>\n\n\n<p>[do_widget id=custom_html-7]<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>WHY YOU SHOULDN\u2019T JUST STICK TO LOW-CARDIO WORKOUTS<\/strong><\/h2>\n\n\n\n<p>Different types of workouts give your body different benefits. To help you see how they can do this, let\u2019s imagine a few scenarios:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>INTENSE WORKOUTS<\/strong><\/h3>\n\n\n\n<p>Let\u2019s imagine that after work, you decide to power through an intense HIIT workout or some resistance training.<\/p>\n\n\n\n<p>This workout is intense, so your body needs a quick form of energy. Your body is struggling to use fat as an energy source because you\u2019re breathing hard and aren\u2019t getting enough oxygen to convert fat to energy.<\/p>\n\n\n\n<p>But since you have eaten throughout the day, the carbs stored in your muscles are readily available, and your body doesn\u2019t need oxygen to turn them into energy. You may eventually burn fat too, but the percentage of carbs burned will be higher than the percentage of fat.<\/p>\n\n\n\n<p>This intense workout burns a ton of calories which is great for weight loss, helps <a href=\"https:\/\/www.rachaelattard.com\/boost-your-metabolism\/\">boost your metabolism<\/a>, and helps build some muscle that\u2019s great for toning up.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2020\/03\/higher-intensity-workouts.jpg\" alt=\"pastedGraphic_6.png\" class=\"wp-image-24758\" width=\"540\" height=\"304\"\/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>LESS INTENSE WORKOUT<\/strong><\/h3>\n\n\n\n<p>Now, let\u2019s say it\u2019s morning and you haven\u2019t eaten yet. Your body is low on carbs and you decide to go for a power walk to start your day. This is called <a href=\"https:\/\/www.rachaelattard.com\/is-fasted-cardio-good-for-you\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fasted cardio<\/a> and it\u2019s great for fat loss.<\/p>\n\n\n\n<p>Your body isn\u2019t being pushed too hard, so you\u2019re getting plenty of oxygen. This, along with not having too many carbs in your body, means that your body starts to use fat for energy.<\/p>\n\n\n\n<p>Fat is more abundant and is a great source of slow-burning energy which makes it perfect for the times like these.<\/p>\n\n\n\n<p>Going for power walks and doing other low-intensity workouts is great for <a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-series-summary\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">getting slim legs<\/a>, it prevents burn out, and helps you recover from more intense workouts. :)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>ACHIEVING THE BEST RESULTS!<\/strong><\/h3>\n\n\n\n<p>Sticking to one form of exercise will prevent you from seeing the good results that the other forms can bring.<\/p>\n\n\n\n<p>I believe the fat burning theory is based on scientific facts, but I still encourage you to do more than just low-intensity cardio. The best way to lose weight is to combine low and high-intensity cardio with resistance training. :)<\/p>\n\n\n\n<p>This is why I designed <a href=\"https:\/\/www.rachaelattard.com\/skinny-legs-ebook\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">my own workout program<\/a> that combines fat burning exercises and resistance training. It\u2019s designed to help you get lean and toned in just 8 weeks.<\/p>\n\n\n\n<p>Here are some of the lovely girls who did my <a href=\"https:\/\/www.rachaelattard.com\/skinny-legs-ebook\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Lean Legs Program!<\/a> :)<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/www.rachaelattard.com\/skinny-legs-ebook\/\"><img decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2020\/03\/transformation-pics.jpg\" alt=\"lean legs program results\" class=\"wp-image-24859\"\/><\/a><\/figure><\/div>\n\n\n<p>Love Rachael xx<br><\/p>\n\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"35792\" class=\"elementor elementor-35792\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-58166140 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"58166140\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b24dbbd\" data-id=\"b24dbbd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-410432db elementor-widget elementor-widget-image\" data-id=\"410432db\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/elementor\/thumbs\/LLP1-Cover-inline-q2hxkqz80tmcy9vbutqkj9l5808eldzzqliq1ifdfe.png\" title=\"LLP1 Cover inline\" alt=\"LLP1 Cover inline\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ed54dfb elementor-align-center elementor-widget elementor-widget-button\" data-id=\"2ed54dfb\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xs\" href=\"https:\/\/rachael-attard-fn.myshopify.com\/pages\/lean-legs-1-program?utm_source=blog&#038;utm_medium=inline&#038;utm_campaign=elm-llp1-cover-inline\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">START THE PROGRAM TODAY<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n","protected":false},"excerpt":{"rendered":"<p>I want to help women achieve bodies that are healthy and that they are comfortable in. One of the ways I do this is by teaching women how to lose extra body fat and weight in the most efficient way. I believe that getting your body in the fat burning zone is a great way&#8230;<\/p>\n","protected":false},"author":2,"featured_media":33939,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3,838],"tags":[80,593,137],"class_list":["post-24681","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-weight-loss","tag-cardio","tag-cardio-for-fat-loss-and-lean-legs","tag-fat-burning"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v25.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fat Burning Zone - Learn How to Burn More Fat<\/title>\n<meta name=\"description\" content=\"In this blog post, I\u2019ll explain what the fat burning zone is, how it works and the best way to exercise to lose fat fast.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.rachaelattard.com\/fat-burning-zone\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fat Burning Zone - Learn How to Burn More Fat\" \/>\n<meta property=\"og:description\" content=\"In this blog post, I\u2019ll explain what the fat burning zone is, how it works and the best way to exercise to lose fat fast.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.rachaelattard.com\/fat-burning-zone\/\" \/>\n<meta property=\"og:site_name\" content=\"Rachael Attard\" \/>\n<meta property=\"article:publisher\" content=\"www.facebook.com\/rachaelattardpt\" \/>\n<meta property=\"article:author\" content=\"www.facebook.com\/rachaelattardpt\" \/>\n<meta property=\"article:published_time\" content=\"2020-05-17T21:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-02T15:16:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2020\/05\/Blog-post-header-image-18.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1080\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Rachael Attard\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rachael Attard\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.rachaelattard.com\/fat-burning-zone\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.rachaelattard.com\/fat-burning-zone\/\"},\"author\":{\"name\":\"Rachael Attard\",\"@id\":\"https:\/\/www.rachaelattard.com\/#\/schema\/person\/b3efe7356fc7a2488627fc7a1fd3172d\"},\"headline\":\"Fat Burning Zone &#8211; 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