Maximum Achievment by Brian Tracy

max achievment

So i have started reading this new book that was recommended to me called Maximum Achievment by Brian Tracy. Now i had never heard of Brian Tracy so did not know of his work or his fame in this area. So i took the recommendation and ordered it on Chapters, collected my book last night and today on my lunch began the journey into some more knowledge on self discovery and reaching my ‘Maximum Achievment’ .

As i am moving to Edmonton soon with my other half and i am happily finishing up the job i have worked the last two years in (like a DRONE) i might add i have been really gaining my inner power to really try and reach my maximum and not let myself be limited by my own doing or others doing for that matter, which i feel i have let myself do for the last 2 years in this job, i have squashed my intelligence, creativity and power…but NO MORE!

So i wanted to share with you some of the already inspiring words that i have gotten from this book and i am not even 20 pages in……Needless to say i am more than excited to keep reading…

Peace of mind is central to your very existence. It is the basic precondition for enjoying everything else.

I learned that if i didn’t commit to achieving my own happiness, no one else would. If my aim in life was only to make others happy, i would always be at the mercy of the feelings of others, whoever they might be.

If you achieve all kinds of things in the material world but lose your health and piece of mind, you get little or no pleasure from your other accomplishments.

How much two people, or a family, laugh together is the surest single measure of how well things are going. When a relationship is truly happy, people laugh alot when they’re together.

Life choices

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Attraction brian tracy quote

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Anaerobic and Aerobic Exercise and Fat Burn….How it really works

Anaerobic / Aerobic / Fat Burn

How it all works

·        Two different types of energy systems are used when you workout. Aerobic and Anaerobic.
·        Aerobic means in the presence of oxygen, Anaerobic means in the absence of oxygen.
·        Aerobic fitness is necessary for our everyday lives, for our lung function. This is the energy system in how we breathe. This is also the energy system that gets used in long cardio, such as walking/ slow/moderate running/moderate exercises for longer periods of time, when you are not using 100% of your VO2 max (maximum oxygen consumption).
·        Anaerobic fitness is necessary for our muscle build and fitness (burns fat), fitness of our hearts, lungs. This is the system that gets used when you go from a resting level to a sprint/100% VO2 max. Most effective at 30 second intervals and up to Max 2 minutes. This utilizes ATP and CP (the energy phosphates of which we have short supply) and Gylcolysis.

The reason why the Anaerobic System burns fat more efficiently than the Aerobic system.

When exercising in an anaerobic zone our body uses ATP (adenine triphosphate) & CP (creatine phosphate) and anaerobic glycolysis. Glycolysis; Direct glucose breakdown (sugar – from refined and complex carbohydate’s) is utilized for energy. The usage of this glucose is what burns fat. If this glucose is not used it is stored in the body as fat. A small portion will be stored as glycogen (we all need a certain amount as back-up) and the rest of the glucose will be converted to fat storage. As you see then over eating of foods with high glucose levels (sugar and refined carbohydrates) and direct high fat foods combined with the under usage of the glucose is when we put on weight – Fat. So therefore, training in an anaerobic zone burns glucose and body fat. 
It is the most beneficial for fitness as anaerobic exercises build muscle as they use Type II a & b muscle fibers – Fast Twitch. These muscle fibres are used in the building and repairing of muscles. The more anaerobic/resistance exercises done, the more Type II muscle fibers built, the more muscle you have. The more fat is burned during exercise and everyday. The afterburn effect can continue for up to 48 hours after a workout.
Little muscle mass or under devolved muscle in the body does not burn fat efficiently. Therefore it is still possible to lose weight by not training anaerobicly or by resistance  but it will be 80% of the time muscle mass and water weight that you lose with very little of it being solid fat mass, this can be seen by body shape also.
press-up

Yoga Teachers Pet Peeves in Class

Yoga Teachers Pet Peeves in Class

This is funny and interesting….What yoga teachers find most irritating in class…The underwear, breathing and people making loud bangs, i find personally irritating… i know we should all practice non-judgment and mindfulness but we are human and there will be things naturally in life that irritate us momentarily…..just remember to let them go eventually.. 😀

Namaste…..as i bend forward to show my cookie monster granny pants…(this has actually happened to me..). 😛

Thought i would add this in as i am Irish…..

irish-yoga-15547
The Irish are great at Yoga…. ;D

Anaerobic and Aerobic Exercise and Fat Burn….How it really works

Anaerobic / Aerobic / Fat Burn

How it all works

·        Two different types of energy systems are used when you workout. Aerobic and Anaerobic.
·        Aerobic means in the presence of oxygen, Anaerobic means in the absence of oxygen.
·        Aerobic fitness is necessary for our everyday lives, for our lung function. This is the energy system in how we breathe. This is also the energy system that gets used in long cardio, such as walking/ slow/moderate running/moderate exercises for longer periods of time, when you are not using 100% of your VO2 max (maximum oxygen consumption).
·        Anaerobic fitness is necessary for our muscle build and fitness (burns fat), fitness of our hearts, lungs. This is the system that gets used when you go from a resting level to a sprint/100% VO2 max. Most effective at 30 second intervals and up to Max 2 minutes. This utilizes ATP and CP (the energy phosphates of which we have short supply) and Gylcolysis.

The reason why the Anaerobic System burns fat more efficiently than the Aerobic system.

When exercising in an anaerobic zone our body uses ATP (adenine triphosphate) & CP (creatine phosphate) and anaerobic glycolysis. Glycolysis; Direct glucose breakdown (sugar – from refined and complex carbohydate’s) is utilized for energy. The usage of this glucose is what burns fat. If this glucose is not used it is stored in the body as fat. A small portion will be stored as glycogen (we all need a certain amount as back-up) and the rest of the glucose will be converted to fat storage. As you see then over eating of foods with high glucose levels (sugar and refined carbohydrates) and direct high fat foods combined with the under usage of the glucose is when we put on weight – Fat. So therefore, training in an anaerobic zone burns glucose and body fat. 
It is the most beneficial for fitness as anaerobic exercises build muscle as they use Type II a & b muscle fibers – Fast Twitch. These muscle fibres are used in the building and repairing of muscles. The more anaerobic/resistance exercises done, the more Type II muscle fibers built, the more muscle you have. The more fat is burned during exercise and everyday. The afterburn effect can continue for up to 48 hours after a workout.
Little muscle mass or under devolved muscle in the body does not burn fat efficiently. Therefore it is still possible to lose weight by not training anaerobicly or by resistance  but it will be 80% of the time muscle mass and water weight that you lose with very little of it being solid fat mass, this can be seen by body shape also.

50 Fitness Facts you should know…

Hey all, so here are 50 fitness facts you should know, it always helps to be aware and know the facts when trying to achieve your goal.

50 Fitness Facts you should know
1)      Carbohydrates, protein, fat, and alcohol have 4, 4, 9, and 7 calories per gram respectively.
2)      It takes a 3500 calorie deficit to lose 1 pound of fat.
3)      Insulin and growth hormone have an inverse relationship.
4)      Only fat and protein are essential macronutrients – carbohydrates aren’t, carbohydrates are necessary in the body for fat burn though.
5)      You burn more calories during the 23 hours you don’t exercise than the 1 hour you do. After fat/calorie burn and daily body burning.
6)      You don’t need to do cardio to lose weight.
7)      The fat burning zone does not burn more total fat calories – only a higher percentage of calories from fat.
8)      You’re never too old to do squats or lift weights.
9)      Weight loss is not a physical challenge – it’s a mental one.
10)   The scale cannot measure body fat percentage or muscle mass.
11)   You can eat anything you want and still lose weight – but weight loss doesn’t always equal fat loss.
12)   You can’t target fat loss – fat loss is systemic.
13)   Muscle does not weigh more than fat – it’s just more dense than fat.
14)   0 grams of fat on a label doesn’t always mean there’s no fat in the food product.
15)   Whole grain bread is still a processed food.
16)   Eating healthy is not more expensive than a junk food diet.
17)   You cannot calculate body fat percentage from height and weight alone – you need to physically measure it.
18)   You can get glucose from both protein and glycerol – not just carbohydrates.
19)   Just because a box says “whole grain” on it, it doesn’t make it healthy.
20)   You should never attempt weight loss at the expense of your health.
21)   Being vegetarian doesn’t just mean you don’t eat meat – it means you follow a plant-based diet.
22)   Workout times and negative side effects are positively correlated.
23)   Cooking your vegetables can both lower some nutrient content.
24)   There’s a high correlation between the fitness level of the people close to you, and your own physical fitness.
25)   It’s harder to put on 10 pounds of muscle than it is to lose 10 pounds of fat.
26)   Once an adult, fat cells can be created, but they cannot be lost – only shrunken. Meaning there is always the ability for them to swell again.
27)   Eating at night does not make you fat – overeating does.
28)   You don’t need to do curls to get good biceps.
29)   Being skinny does not automatically mean you have a low body fat.
30)   The perimeter of the grocery store is where 90% of the healthy food is so scan the outskirts.
31)   If bad food is in the house, you’ll be more likely to eat it.
32)   Thyroid hormone output and exercise intensity are positively correlated.
33)   Healthy levels of testosterone are good for both men and women.
34)   You don’t need a gym membership to strength train.
35)   Unless you weigh less than 100 pounds, it’s unlikely you need less than 1000 calories to lose weight.
36)   Workout intensity is positively correlated with the degree of EPOC/DOMS – the afterburn effect.
37)   There are 3 types of skeletal muscle fibers – type I, type II-A, and type II-B. Different types of training increase the growth of one over another.
38)   80% of people who begin an exercise program will quit.
39)   The body has 3 energy systems – ATP-PC, anaerobic glycolysis, and aerobic.
40)   Strength gains come from muscle hypertrophy and improved muscle fiber recruitment.
41)   Dehydrating a muscle by 3% can cause a 10% loss of strength.
42)   Lactic acid is not the cause of delayed-onset muscle soreness (DOMS).
43)   The more muscle mass you have, the more calories you burn at rest. Increase your muscle mass.
44)   Direct abdominal exercises are not necessary to get good abs.
45)   You can lose weight and still gain muscle; likewise, you can also gain weight while still losing fat.
46)   Consistency and patience are key to long term successful weight loss.
47)   Weight loss is 60% Diet. 40% exercise.
48)   Exercise increases serotonin levels in the brain and releases endorphins making you feel happy and overall happy well being.
49)   Static stretching can increase the risk of injury. Dynamic Stretching is more advisable.
50)   Training results start to reverse after 2 weeks of no training.

Fat Burn Fast…Get Moving….Anywhere you like…..4 weeks to summer baby.

Hey all, here we are 4 weeks to summer and if you live in Vancouver like I do….that means bikini weather and more flesh baring attire. If you are in somewhere a little colder…like my homeland Ireland…then it may not mean bikini weather but we do like to show some flesh when any bit of sun comes out…JIf you are already happy in your beautiful body well then good for you and i hope you keep yourself healthy and fit this summer J! But if not and you are starting to stress out over getting in that bikini/summer dress or mathcing up to the Guys in the muscle tee’s…..fear not there is always time to make a change and turn those bad habits into good ones and get that body looking and feeling healthy and fit..!!! So here I am going to give one of the biggest tip on how to AMP your bikini body fast….

FAT BURN….
The more muscle you have, the more fat you burn.
The leaner you look. Start doing more resistance (weight bearing) exercise, anaerobic exercise and interval workouts (sprinting for 30-50 secs with short cool downs) to build up that muscle mass and burn extra fat. Your body continues the fat burning process hours after a resistance work-out has even finished so here-in lies the benefit.
You will gain better and faster results from fat burning/interval training than you will ever from long drawn out cardio sessions (unless the cardio session is sports specific i.e. marathon/triathlon training…even at that for marathon/long distance training weight bearing and anaerobic exercise should be incorporated to build muscle power and resistance). Cardio will burn calories but it will not build sufficient muscle tone or shape and in most cases it you will lose some muscle mass and while not losing much fat mass.
Not only does this type of training(fat burn) promote faster body fat loss and a leaner look, it also increases fitness levels on an aerobic level and anaerobic level while long intervals of cardio only really promote fitness levels on an aerobic level.
Studies done:
Over the course of six weeks, the effects on aerobic and anaerobic capacity were studied. Two groups of people performed different types of exercise. The first group completed 8 sets of 20 second maximal sprints followed by 10 seconds of rest (4 minutes). The second group completed 60 minutes of steady-state cardio. At the conclusion of the study, those that completed the interval training improved both aerobic and anaerobic capacity, while the steady state cardio people only improved aerobic capacity.
So let me help:……Try this 3 – 4 times a week(30 mins each) if you are not getting any other exercise. Thats 2 hours in total (see not that long eyyy).  I have mentioned this in a few of my other blogs but I will throw another one in:
What you need:
  • 30 minutes
  • Runners and Workout gear (doesn’t have to be fancy but a decent pair of runners always advisable)
  • Some dumbbells (but totally optional, can use your own body weight)
  • Water
  • Gym or green area
  • DETERMINATION and BELIEF! (Most vital to your workout)
BELIEVE…                                in                      YOUR OWN STRENGTH
 Here goes….Its only 30 minutes long… 🙂
        5 minutes– warm up, run on treadmill/back and forth in park at relaxed pace to warm muscle and stretch them out.
        10 minutes – Outside – Sprint for 30/40 seconds at 100% of your max (run/bike/swim/row) and rest for 30 seconds, repeat this for 10 minutes, which should mean 10 repetitions. Inside – Do the same but if you are on a machine, amp up the speed to your max sprint (most people should be 9+ on a treadmill).
        Next 10 minutes do the following exercises and repetitions
        Burpeez – 15 x 3 sets
        Press-ups(3 different position levels, beg, med, adv) – 12-15 x 3 sets
        Lunge with shoulder press – 12 per leg x 3 sets
        Military fast feet and get-ups – 90 seconds x 2
        Frog leaps or Tuck Jumps – 60 seconds x 2
        Plank – hold 45 secs x 3
        Tricep Dips 12-15 own body weight x 3 , tricep kickback with dumbbell 12 x 3
        Woodchop/each side – 15 x 3
        One Legged Squat and Hold 30 sec on each leg x 3
        5 minutes– cool down, run off gently for 5 minutes and allow 2 minutes for deep stretch.
This is a fairly tough 30 minutes but this will give you a great quick fat burning/interval training workout that only takes 30 minutes! The fat burn that continues on afterwards is the most important and muscle re-build. If you have more time, by all means add in some more weight bearing multi functional exercises.
Always remember your diet needs to compliment your fat burning routine’s, so plenty of lean Protein, PLENTY of vegetable’s (particular, spinach, broccoli, kale, cucumber, parsley, avocado, beetroot), complex Carbs (Quinoa, Brown rice), nuts & seeds (unsalted/unsweetened), fruit (try new fruits, branch off from just apple’s, oranges and banana’s), organic natural yoghurt/cottage cheese and lots of WATER.
Healthy and Fit is sexy and we can all be sexy 😉 !

Let me share 10 Myths surrounding Weightloss/Fitness…

10 Weight Loss and Fitness Myths
Ladies and Gents let me dispel some common myths surrounding weight loss and fitness. These are spread from marketers trying to sell you special shoes to help you lose weight to through bad word of mouth or just miss information.
So I feel these myths that I have listed are common one’s that I have heard a lot and lead to people to frustration and goal failure:

1.       Woman shouldn’t lift weights because they will bulk up or gain huge muscles or look manly….FALSE

I am telling you it is the complete opposite. Women do not chemically contain enough testosterone physically to gain that muscle from lifting regular weights. Don’t let female body builders put you off they are in a different ball game totally. So it is healthy to lift weights and lifting weights burns calories and burns fat, it is more beneficial in weight loss. Lifting weights carries “the afterburn”, this you want, this continues way after your workout. For calorie burn and fat burn, keep those reps no bigger than 12, so choose a weight that you will feel the burn at on your 12th rep x 3 sets. You will have toned hot muscles and body.

2.       Losing weight is a physical body challenege/I don’t have enough energy..

Losing weight requires a physical effort but it is not a total physical challenge, it is a mental challenge. We start off good but it is the mental challenge after that takes effort, to keep you motivated. 45 mins of quality exercise is better than none. It is in our heads, we are the one’s that hold the power to change our ways of thinking, letting go of that is the hardest part. Really believe you are going to achieve it and you will.

3.       Supplements/Products help speed up/quicken the weightloss process…FALSE!!!!!

If this were true there would be no unfit, over weight people. Move from any products that tell you this, weightloss  is tough, and no quick fix is going to work longterm. Plenty of companies out there are paid millions to tell you they work. Atkins, slim-fast etc.. Rebok was sued 25 million because they claimed a pair of their runners would tone your legs…it obviously didn’t…it takes alot more than runners to do that. Exercise and healthy eating and healthy mind is what is going to get you that body you are looking for and keep it.

         4.     You HAVE to do cardio to lose weight…NOT

You do not necessarily have to have cardio in your workout to shed those pounds. So if all you are doing pounding down the treadmill and pavements and are getting sick of this, don’t worry, you don’t have to stick with that to shed it. Depending in what system you are working in, you anaerobic or aerobic system you will be burning up fat or calories. So weight training and short interval training will burn up those calories just as well if not better than the drawn out cardio sessions as you have hours of after burn with weight training/anaerobic exercises.

5.       Its all about the exercise to lose weight and get fit….NOT

If you have been killing youself with exercise and still not seeing results, get back to that drawing board! What are you feeding yourself.  Weightloss is 60% Diet, 40% exercise. What you put in your mouth ultimately effects what comes out on the outside. So if you are not eating correctly, you will not see results or the results you want. Nice Abs are not made by crunch’s alone, you need to have the right diet.

6.       Muscle weighs more than fat….NOT

People often say this or give a confused look when someone says they are a certain weight and another person is the same weight but looks fitter and has better body shape.  They say that it’s because muscle weighs more than fat and they are almost right.. 1 pound of muscle weighs the same as 1 pound of fat, just as 1 pound of feathers weighs as much as 1 pound of bricks. So, this phrase is half right. Muscle does weigh more than fat – when comparing similar sizes, which is essentially density. More important though is to understand that your weight is meaningless in terms of body composition, and that a 130 lb woman can be much more fit than a similar 130 lb woman. It’s all about body composition. Throw your scale away and pick up a pair of body fat calipers.

7.       Muscle turns to Fat…NOT

This is a myth that if you are training hard or that if you stop training muscle will turn to fat. This is not possible, as muscle and fat are two different compositions. They are not the same thing and one cannot simply turn into another, like gold cannot turn into silver. What does happen though is if you stop training or working out, you lose muscle tone and will lose some muscle mass, you also may gain some body fat from lake of exercise, which leads to higher body fat and lower muscle mass = the myth……muscle turns to fat…!

8.       Restricting Carbs, Fat out of my diet will make me lose weight.. Not entirely

Restricting main food groups such as Carbohydrates or Fat is bad for your health, not good. We need complexed Carbohydrates for energy and for our glycogen storage (this gets us up and moving after not eating for 8 hrs while sleeping), we need healthy fatsfor our adipose tissue to protect our organs an absorb fat soluble nutrients. So please don’t restrict all carbohydrates and fats from you diet but choose the correct one’s.

9.       It says ‘wholegrain’, ‘0 trans fat’ , ‘100 fruit concentrate’ ‘0 % fat’, ‘fibre’, ‘0 calories’….

BE WARNED…..millions and millions goes into this advertising to tell you this and make you buy it. They don’t not want to sell you food, they are selling you a product, a picture a false idea. Look at the ingredients of the products you think are healthy, you will find that you cannot read most of the ingredients(NOT GOOD) and they like it this way, you don’t know what you are buying then. Watch for these bad words ‘ Monosodium Glutamate – MSG’ ,’High Fructose Corn Syrup’ , ‘vegetable oil’ ‘palm oil’ , ‘made with wheat flour’, ‘Aspartame’ , ‘sucralose’ ‘ benzoate’ ‘olestra’. You may say well I can’t check everything I buy, solution stay away from highly processed foods, the more natural, organic the better.

10.   I Cant have any nice things or have a drink… Nah

You can indeed have some nice piece of chocolate or a glass of wine. Just be clever about this, you know you cannot eat a whole bar of chocolate, so have 1 or 2 pieces and be happy with that, know that it is a treat and enjoy it or share a desert with that romantic dinner. Try dark chocolate too, it’s more filling and the higher the coco content the more intense so 70% +.  It is in your mind, you feel you need to have the entire bar, but you hold the power. Drink…we all like one, me most defo included!! But watch what you drink, beer holds a serious amount of calories and sugar so go easy if your watching those pounds and body fat. A small glass of wine is probably smaller than most of our personal servings so watch out. If you are looking for a low cal alcoholic drink, try a vodka, soda water and lime. Diets drinks and soda drinks are useless to our health, they hold no benefit and hurt us more in the long run with the chemicals and sugars the hold, both full fat and diet, so have one as a treat but keep away on a frequent basis.

I hope these have dispelled some myths you might not have know about food and fitness . You hold the power to your own body and the changes you make, you have one body, make it the best you want it.!! 😉

Calorie Burn vs Fat Burn… What do you know about the burn

Fat Burn V’s Calorie Burn…

I want to highlight some differences here between fat burn and calorie burn. Most people never think about it or don’t know much on the difference between the two and the effects it has on your body, also what type of exercises produce the best calorie burn and fat burn. Some simple facts:
  • To lose weight, your energy output (daily calorie body requirement/exercise) must be higher than your energy input (food/drinks). For body function alone you need avg 1200 – 1500 and an additional 500-1000 after that depending on activity level of work/exercise, to maintain current body weight. For weight loss you should -500 calories from your daily required calories, to work out your exact calorie requirements, check below(bottom):
·         Body Fat, is the solid yellow fat under our skins, we need a layer of body fat under our skin, it keep us warm, protects our organs and helps in the assist of nutrient absorption, but when we have to much this is the problem. You do not grow new fat cells as an adult, the fat cells you have merely swell as we put on weight and shrink as we lose. (this should give you some insight as to why yoyo dieters easily put it back on). If you can I suggest going to get your body fat % taken in your nearest gym/trainer or at doctors or some health food shops do it. This is good to be aware off as too high of body fat is dangerous especially around the belly/midriff area. Burning body fat gives you that lean toned look.
Calorie Burning:
Let me start of by telling you what a calorie is: The energy needed to raise the temperature of 1 gram of water to 1 °C. Calories are Energy and energy is what is burned for you to function and exercise.
Every movement you do requires calorie burning, from using your brain to running 30 minutes. The intensity and time is key to weight loss and fitness.
For weight loss you need calorie burn,  to burn solid calories you need to be doing moderate – intense cardio exercises  and fast paced weight bearing exercises for 30 minutes plus. You will burn on avg. 250 calories for moderate level running for 25-30 minutes. If you are looking for weight loss you need to be burning 300 min- 500 calories x3- 4 times per week. Different exercises will give you a larger calorie burn than other, see my list on previous blog giving you a list of activities to do and the avg. calories burned in one hour per body weight: http://emmasinsideout.blogspot.de/2012/04/calories-burned-in-some-of-your.html.
Body Fat:
A person’s body fat percentage is the total weight of the person’s fat divided by the person’s weight and consists of essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive functions. The percentage of essential body fat for women is greater than that for men, due to the demands of childbearing and other hormonal functions. The percentage of essential fat is 3%–5% in men, and 8–12% in women. Storage body fat consists of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen. The minimum recommended total body fat percentage exceeds the essential fat percentage value above.
Description
Women
Men
Essential fat to function
8–12%
3–5%
Athletes
14-20%
6–13%
Fitness – most should aim for this range
21-24%
14–17%
 “Average”
25-32%
18-24%
Excess fat
32%+
25%+
The reason to aim for burning body fat is if you are in the high end of the “average” range or you are in the “excess fat” range it is dangerous to your health and fitness, it prevents you from absorbing the correct nutrients from your food, it causes excess pressure on your heart and organs and pushes at your organs and is also the one to blame for the unsightly cellulite and “jiggly” area’s. A lower body fat gives you that lean look, it makes your toned muscles more visible.
To Burn Body Fat:
Ø  High Intense short burst exercises with quick cool downs. 30/45/60/90 sec sprint (9 + on treadmill/ 12+ bike/9+ crosstrainer) with a 30/45 sec cool down, repeated for 15-20 minutes. You will feel the sweat and heart PUMPING during and after this.
Ø  Kettlebell training: Excellent Fat burning exercise, try get to a kettle bell class, amazing toning while burning fat.
Ø  Anaerobic exercise are excellent fat burners and toner’s:
Squat jumps
Lunges/Lunge Jumps
Weight lifting, resistance training
Burpeez/t-jumps
Abdominal crunch’s/oblique twists/wood chop twist
Boxing/Kick Boxing
So Emma….what do I do:
If you are confused as to whether to train for calorie burn or body fat burn, I recommend looking at you goals.
Ø If you want large weight loss and body reshaping I recommend:
calorie burn training 3 x week and
body fat burn training x 2 week, this combo will shed pounds and gives you a lean and toned look.
Ø  If you are at your goal weight but are a little untoned/jiggly I recommend:
Body fat burning x 2 week
Cardio x 1- 2 week to maintain goal weight and cardio fitness
REMEMBER: These are will only work correctly in conjunction with correct food consumption, so if you are eating high saturated fat foods/sugary foods these will not work to your desire. Your Food needs to compliment the exercise.
**PERSONAL CALORIE CALCULATION
Calculating Your Basal Metabolic Rate and Total Calorie Needs
 Your Basal Metabolic Rate or BMR is the rate at which you burn calories to sustain life functions at rest at a normal room temperature. Your activities, fitness level, stress level and more affect this. To calculate you take your resting metabolic rate and add the extra calories required by your daily activities to get an approximate total daily calorie expenditure. 

To lose fat weight, it is generally recommended you eat 500 calories less than you burn up in a day.

To gain weight, it is generally recommended you eat at least 1000 calories more than you burn up in a day.

Here is how to calculate your BMR based on the popular Harris-Benedict formula:

Men 
66 + (6.3 X weight in lbs) + (12.9 X height in inches) – (6.8 X age in years)

Women 
655 + (4.3 X weight in lbs.) + (4.7 X height in inches) – (4.7 X age in years).

Example = 
You are 32 years old woman
You are 5 feet 4 inches tall (162.5 cm)
Your weight is 154 pounds (70 kilos)
Your BMR is 655 + (662) + (291) – (150) = 
1458 calories

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

To calculate your Total Daily Calorie Needs

Multiply your BMR by the appropriate activity factor, as follows:
If you are Sedentary – little or no exercise
Calorie-Calculation = BMR X 1.2
If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9 

Example = 
You are sedentary, multiply your BMR (1458) by 1.2 = 1750
Your total daily calorie requirement is therefore 1750 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.