What ever training you do, don't make it too intense. When you're trying to cut down on fat while preserving muscle mass, just burning calories isn't enough. U need to make sure you're not over doing it, to prevent catabolism (muscle loss).
Any workout that lets you keep your heart rate between 60-70% of your estimated max heart rate will help burn max fat.
Here's a heart rate chart for people based on their targets, be it fat loss, aerobic or anaerobic performance. Target Heart Rate Chart for Men
Then again, you also need to control the "quantity" and "quality" of calories that you consume everyday.
Eating 1000 calories of junk food wont have the same fat loss effects as compared to consuming 1000 calories of nutritious (low in fat) food.
Eating 5-6 small meals (every 3-3.5 hrs) a day will let the body digest a larger % of the food you eat, lowering the chances of any excess calories being stored in the body as fat. This also helps keep up the body matabolic rate, which is needed to burn fat.
PS : If you do feel the need to do some high intensity training, try out the TABATA training routine. It only takes 4 mins to complete but boosts your BMR to a completely new level.
Here's something that might interest you : Quote:
Tabata Swimming
As you probably have found out by now, the Tabata protocol is a routine with intervals of short bursts of focused exercises. You can use this tabata intervals protocol with swimming just as you would any other exercise. The tabata training method is very effective for many different purposes.
For example, you can do 32 tabata swim intervals at 20 seconds each. Start with 20 seconds of the breaststroke, calm down with 10 seconds doing a slower crawl, then do water treading for 20 seconds, then another slow crawl for 10 seconds. This is what tabata intervals are all about. Tabata swimming is as hard as any other exercise routiune! How about doing a routine on the punching bag? Pounding the bag is a great tabata exercise.
Remember to do the treading water part as fast as possible and try to stay afloat in the water as high as possible, don't sink down!
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Source - Tabata Exercises Tabata Workout Tabata Intervals Protocol Training
Shan2nu
Last edited by Shan2nu : 8th April 2008 at 15:48.
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