For our purposes here, high-intensity cardio falls between about 80 to 90 percent of your maximum heart rate (MHR) or, if you're not using heart rate zones, about a 6 to 8 on a 10-point perceived exertion scale. What this translates to is exercise at a level that feels challenging and leaves you too breathless to talk in complete sentences. But you're not going all out, as in sprinting as fast as you can. There's no doubt that some high-intensity training work can be helpful for weight loss as well as improving endurance and aerobic capacity.
Basal (resting) metabolism: Your basal metabolic rate (BMR) accounts for 60 to 70 percent of your overall metabolism, and surprisingly, it's the number of calories you burn doing nothing at all: lying in bed staring at the ceiling or vegging on the couch watching TV. As we said earlier, it's fueled by your body's inner workings—your heart beating, your lungs breathing, even your cells dividing. 
The upshot of all these chemicals floating around is big trouble for big-bellied guys. In a study at the University of Alabama at Birmingham, researchers took 137 men of all ages and sizes and used seven different measurements to determine their risks of cardiovascular disease. The single best sign of multiple heart-disease risks? No, it wasn't the guys' family histories or their cholesterol profiles. It was the amount of abdominal fat they carried.
To encourage ketone production, the amount of insulin in your bloodstream must be low. The lower your insulin, the higher your ketone production. And when you have a well-controlled, sufficiently large amount of ketones in your blood, it’s basically proof that your insulin is very low – and therefore, that you’re enjoying the maximum effect of your low-carbohydrate diet. That’s what’s called optimal ketosis.
Instead of subjecting yourself to another endless workout, crank up the intensity and you’ll see results faster than you ever thought possible. The results of a study conducted at McMaster University in Ontario reveal that adult male study subjects who exercised intensely for a single minute had equivalent respiratory and metabolic changes to those who worked out at a slower pace for close to an hour, so if you want to burn through that belly fat, say so long to slow and steady.

With the body not able to use carbohydrates for energy it will begin producing ketones. Ketones are a by-product of fat oxidation and can be used as an energy source instead of carbs. With less carbs coming in insulin levels will be lower which leads to a greater rate of fat burning. As we now know, lower insulin levels are not always a good thing though.

Stand in front of the bar, shins touching metal, feet roughly shoulder-width apart. Squat down and grab the bar overhand, hands slightly wider than shoulder width and elbows straight. Draw your shoulders back, push your chest out, and tense your lats. Taking a deep breath, begin standing up, pushing heels into the ground and pulling your chest up. Keep the bar as close to your legs as possible. As soon as the bar passes your knees, push your hips forward with power, ending standing tall and straight with the bar in front of your groin. Slowly reverse the motion, making sure to keep your abs braced, and lower the bar to the floor.
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