LONDON, July 13, 2010 -- It's still not too late to lose the excess fat ahead of any beach breaks you may be planning. realbuzz.com the healthy active lifestyle website has gathered together their top 10 rules that should help you burn off that extra fat before heading to the beach to show off the newly toned you!

1. Be intense with your exercise - Don't be fooled by the so-called fat zone. Train hard, the harder you exercise the more calories you burn and this is what really counts when losing the fat.

2. Choose your exercises carefully - There is no such thing as the 'ultimate' calorie torching activity. You have to have a consistent and regular activity that you enjoy doing that will ultimately allow you to burn off the fat. Energy is burned off by how much effort you put in, how skilled you are at it, and how long and often you participate in it.

3. Exercising larger muscles - serious fat burning activity uses the large muscle groups of the body - thighs, chest and back. In the gym you are better off using the rower than an arm cranking machine!

4. Sustainable exercise development - To really get rid of the calories you need to be doing a fat burning exercise for a reasonable period of time. So whilst skipping is a great form of exercise it's not if you can only do it for three minutes. You need to have longer period of exercise to achieve a greater level of calorie loss.

5. Interval Training - Where you mix hard efforts with bouts of recovery. This is one of the best ways of maximising calorie expenditure. It improves aerobic fitness and makes use of limited time.

6. Carry the exercise load - Activities such as running and walking use up far more calories than swimming or cycling as you are bearing your body weight against gravity.

7. Running on empty - exercising in the morning on an empty stomach does use up fat stores, but does lead to a low level of energy supply and subsequently you may not be able to exercise for as long as you should. So ensure you have digested something that will allow for that extra 20 minutes!

8. Go for that 'after burn' - One of the best things of doing exercise is that the fat burning benefits continue long after you have finished in the shower. This is called 'after burn' and is far greater if you have been working at 75% maximum heart rate - another reason to choose the high intensity exercises!

9. Increase exercise intensity - Make sure that you keep pushing your exercise bar higher! Push your body to the next level and ensure that you make the most out of your exercise routines. Increase your intensity!

10. Be a fidget - Maximise your daily fat burning by being a fidget. Don't just stand or sit, wiggle your toes, shake a leg, get up and move about - it all accounts for fat burning.

Source: realbuzz.com is designed to help people make the most out of their lives by becoming more healthy and active. Whether it's joining motivating and inspiring community blogs and forums, or using tools like the Route Planner to plot your next run, cycle or walk the site has something for everyone who wants to lead a healthy active lifestyle. It also has a huge array of articles related to Health & Fitness, Sport & Leisure, Food & Diet and Active Travel. To get involved and be part of this healthy active living site visit http://www.realbuzz.com .