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Fat-Burning Heart Rate Chart: A Must-Know for Effective Weight Loss

When it comes to losing fat, exercising harder doesn’t always mean better results. To maximize fat loss, you need to understand your fat-burning heart rate and train smart by combining both cardio and strength workouts.

What Is the Fat-Burning Heart Rate?

The fat-burning heart rate is the range in which your body primarily uses fat as a fuel source during exercise.

This usually happens at 60%–70% of your Maximum Heart Rate (MHR).

At this intensity, you will sweat lightly, breathe faster, but still be able to hold a conversation.

Some studies also suggest a slightly wider range of 60%–80%.

How to Calculate:

Maximum Heart Rate (MHR) ≈ 220 − age

Fat-Burning Zone = MHR × 60% ~ 70%

Example: For a 30-year-old, MHR = 220 − 30 = 190 bpm.
Fat-burning heart rate = 114–133 bpm.

Try calculating your own range to guide your workouts!

Why Combine Strength Training and Cardio for Fat Loss?

Many people focus only on cardio, like running or cycling, when trying to lose weight. While cardio burns calories, it isn’t enough on its own for long-term fat loss.

Cardio Training: Burns calories quickly but has limited impact on metabolism after exercise.

Strength Training: Doesn’t burn as many calories during the workout, but it builds muscle. More muscle mass increases your resting metabolic rate, helping you burn more calories even when resting.

The best fat-loss strategy is to combine both: cardio for immediate calorie burn and strength training for long-term metabolism boost.
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Which Comes First: Cardio or Strength?

The order of your training can affect fat loss results:

Cardio First: Prolonged cardio depletes glycogen stores, leaving you with less energy for strength training.

Strength First: Strength training uses up glycogen, so when you move on to cardio, your body shifts to burning fat more effectively.

For fat loss, the most effective routine is strength training first, then cardio.
Suggested split: about 30% strength training and 70% cardio.

Can You Lose Fat in Just One Area?

Spot reduction is a common myth. Scientific studies confirm that:

Fat loss happens across the body, not in specific areas.

Training a particular body part will strengthen its muscles but won’t selectively reduce fat there.

The only way to reduce belly fat, thigh fat, or arm fat is through consistent overall fat loss—a combination of balanced diet, cardio, and strength training.

Fat-Burning Heart Rate Chart: A Must-Know for Effective Weight Loss
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