High intensity cardiovascular/aerobic exercise is much more effective in burning off the excess body fat. In fact, several studies have been done to prove this. In one study they compared one group who did moderate level aerobics for 45 minutes with another group who performed high intensity workouts for 15 minutes.

They did before and after fitness testing including body fat analysis and found that the group who performed the high intensity aerobics lost nine times as much body fat!

Want more proof? Here's something I cover in depth in my book ....

Compare the bodies of a walker, marathon runner, and sprinter. If you are not familiar with what a sprinter s body looks like, it is very muscular and has little body fat while on the other hand the body of a walker will likely have the opposite, little muscle and more fat.

The sprinter does little or no low intensity exercise and does primarily short hard bursts of work while the marathoner overtrains so much they burn off both the body fat and the muscle and that’s why they tend to look almost sickly thin.

So what should you do then if your main objective is to shed those excess pounds of body fat?

Two things:

• Perform some form of high intensity cardio 2-4 times per week 
• Stabilize blood sugar to minimize the storage of new fat 

I know some of you by now are saying "I can’t do high intensity exercise, I have a bad knee"...but don’t worry, I have a solution for you.

The good news is that high intensity is all relative to you and your current fitness level. For example, fast walking up and down hills may be high intensity for you... it all depends. So don’t think that you have to start running or something like that. Just slowly start to increase the intensity of your cardio workouts while also maybe decreasing the time because you can either work hard or you can work long.

Also, you can make almost any activity or exercise high intensity.... here are a few examples:

• increase your speed 
• use an incline or hills 
• increase resistance 
• perform intervals ( the most effective method) 

Obviously, some exercises/activities are better suited than others, but the point is if you want to burn more fat and make your workouts as productive as possible you need to increase the intensity.

To learn more about high intensity cardiovascular exercise please check out the following articles:

Forget the Fat Burn Zone

In Search of the Ideal Aerobics Routine

Heart Rate Guidelines

As with any changes to your fitness program be careful and don’t over do it. Just because high intensity workout's burn more fat, don’t think that you’ll get even better results by doing it everyday - that will quickly lead to over training and a loss of muscle which will only make it even harder to burn off the fat.

Be sure to also check out my Burn Fat FAST! ebook and audio program... here