The fat burning zone is really a myth... beta.active.com/triathlon/articles/the-myt
If your focus is on improving your fitness and weight loss, you are selling yourself short by just focusing on running and not including a strength training program.
Strength training will help prevent lean muscle/tissue loss during weight loss, improve your BF% and maintain/increase your metabolism during weight loss (you'll burn more calories even when you're not working out).
When I first started losing weight, I was the same size as you and had to eat 1300 cals to lose about 2 lbs/week. Now mind you, my activity level has increased since then and I exercise far more intensely but I also weigh a lot less (which means I should burn less calories; the heavier you are, the more calories you burn) but I also have built quite a bit of muscle through strength training. Now if I eat 1500 cals I lose 2 lbs/week easily... although a good part of it is due to my increase in activity and exercise program, I believe some of it is due to the increase in my LBM (lean body mass) because according to my Spark deficit I should only be losing 1.5 lbs/week on 1500 cals.
Muscle burns calories even at rest and is active tissue. Fat does not, inactive. So the more muscle you have, the more calories you'll burn during the day. This is why men tend to burn more calories than women even at the same size. Men tend to carry more muscle and women carry more fat. Not only will strength training aid you in fat loss but in maintaining a healthy weight as well.
Edited by: JENNILACEY at: 8/28/2013 (07:54)
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!
I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.
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