To lose fat and get in shape you have to have a good diet and use regularly to lose fat. The very first thing you must understand about exercise is that just as you are burning calories does not mean you are shedding fat. Your main focus whenever you exercise needs to be losing body fat, and you can't lose unwanted fat just from burning calories. When we exercise, our systems will start burning calories, but the calories which are burned are the calories from carbohydrates in our system. So that you can burn calories from the stored fat, your body requires the presence of oxygen. There is a certain amount of oxygen that your body needs in order to start shedding fat and the only way for you to measure the amount needed for your own person is to keep up with your target heartrate during exercise.
Please recognize that if you continue to only burn fat from carbohydrates, you'll lose mostly "water weight" which results in a decrease in your metabolism. Also, think about the calories that are burned from carbohydrates as your energy calories. In the event you lose a lot of energy calories then your muscles will not likely receive enough energy to boost your metabolism which indirectly burn fat. Therefore you must increase your calorie intake when you find yourself on an exercise program to replace your burned energy calories.
Shedding fat Calories during exercise
During fitness, your body goes thru several stages before it reaches the stage where you are losing fat. You will hear people claim that you are only burning sugar (carbohydrates) not fat during the first 10 minutes of exercise. This really is to a certain extent. I say this because you will continue burning sugar past the 10 minute mark if you aren't working out hard enough for your body to need more oxygen; or perhaps you are working out too hard and you can't supply the body with enough oxygen for fat burning.
When you exercise you need to move at a steady pace (less than fast, not very slow) so that your body will utilize your stored fat (not carbohydrates or sugar) as its energy source. Don't forget that just because you reached fat deposits burning stage does not mean you will stay there. Residing at the fat burning stage once more depends on if you're moving at a pace that's right for one's body. Make sure that you are within your target heartbeat range.
Losing fat Calories resting
The only way so that you can continue to burn off fat calories hours after you have finished work outs through the anaerobic exercise of weight training exercise. Weight training is paramount to burning fat at rest. Body building is an anaerobic activity that will cause you to use-up more calories than aerobic exercise.
The calories that you will be burning during weight lifting exercises are mostly calories from carbohydrates (meaning you should eat much more calories each day for energy); though the calories you burn at rest are mostly calories from fat. The reason you are burning fat resting is because weight lifting increases your metabolism which uses your fat as energy.