Many people think slow, prolonged exercise is the best way to burn fat and get lean. That's understandable because the body uses mainly fat as fuel at rest and at exercise intensities less than 65 percent of maximum capacity. It's not as simple as that, however. Well-controlled Canadian studies showed that people who exercise intensely are leaner and lose fat faster than people who do low-intensity, prolonged exercise. University of Wisconsin researchers helped clear things up when they found that rats that exercised intensely burned more fat after exercise than rats that exercised at low intensities. You will control body fat better if you pick up the pace when you run, cycle, walk, swim, or lift. (Med. Sci.Sports Exerc., 34: 1757-1765, 2002).
So push yourself and create that fat burning machine that will continue to work for you after your workout and even when you are sitting and watching television with your family. Go for it! Push! Push! Push! Don't settle for anything less than that! Do what it takes!