How to Burn More Fat: Secrets of Exercise Physiology. We all want to burn more fat for weight loss, body shaping, health or athletic performance. Trim that butt, lose that cellulite, smooth those love handles, bust that belly; it's all part of the trim and slim exercise and diet activity many of us indulge in. How does fat burning work and how can you get the best out of your exercise program? Does lifting weights and building muscle burn fat better? You'll join thousands of Turbulence Training clients who have used these unique interval training workouts to lose fat. Training At-Home Fat Burning Workouts for the. TT workouts for $19.95 plus 30 days free. Galloway Training Programs E-Book Download; Jeff’s E-Shop; JG 13.1. Create your fat burning furnace. Focus on fat burning, not weight loss. While the scales are an important tool. Let's look at the latest theories and then enjoy two weights circuit programs I developed to help you burn fat and lose weight - - one for beginners and one for fitter trainers. The Basics of Fat Burning. Energy in, energy out. The body normally burns a mix of carbohydrate, as glucose, and fat for fuel. How much of either depends on your physical activity and if, or what you have eaten recently. When you use more energy than you take in from food and drink, the body burns stored fat and carbohydrates, and then even protein, to fuel your everyday activities even if you are not exercising. That's what happens when people starve of course; the body starts to eat itself. Depending on your family history - - your genetics - - and the way you eat and exercise to create this energy deficit, your body may decide to get conservative and drop your metabolic rate to try to hold onto body weight. Some of us seem to have inherited this tendency more than others, the origins of which may be in the early periods of human evolution where 'feast or famine' was more or less the norm. Glucose, fat and protein. Even so, starvation always works eventually and the body starts to break down its own tissue for fuel. Interval Training Programs fo Fat Burning. By: Craig Ballantyne, CTT. You will also receive a FREE subscription to my weekly Turbulence Training email newsletter containing free tips to maximize your metabolism. Print It: Fat-Burning Workout This strength training workout will melt fat away November 9, 2009. Need to burn fat fast? Workout Routines; Muscle; Endurance; Cardio; Pro Tips. Fat burning workouts. Stored carbohydrate called glycogen is quickly used up, then goes the fat stored under the skin and around the internal organs. Protein in muscle is then broken down to create glucose to keep the brain working and you conscious. Fat and glucose are the body's two main energy sources. Fat you know well, glucose comes mainly from carbohydrate foods like rice and bread and potatoes and protein is supplied mainly by meat and beans and dairy products. The amino acid building blocks of protein foods can be converted to glucose in emergencies. Your body always burns a mix of fat and glucose except at very high intensities, and the ratio of the fat and glucose in 'the burn' varies with intensity and time of exercise. Fat burning zone. You may have noticed that some bikes and treadmills at the gym have a setting that says 'fat burning zone'. The reason for this is that the body burns a greater percentage of fat at a slow pace (or after about 9. The fat burning zone, a low intensity speed zone is mainly a gimmick, and here is the reason. Even though you burn more fat going slowly, you still burn some fat at much faster speeds or intensity. It all boils down to how much energy you expend in totality. WorkoutBOX contains free workout routines for a wide range. While working our for free can be helpful, our Programs section is packed with premium content. Irrespective of the muscle building fat burning workout plan.For example, if you compare exercising at a slow rate that burns 6. A typical example. Exercise (1) is the slower 6. To maximize the fat burning during weight training. Keep Weight Training Injury-Free; Keep Weight Training Injury-Free; The Basics: Build Muscle for Better Health; 9 Least Effective Exercises; Strength Training Topics. Discover the best fat burning workouts so you can melt away those love handles! Incorporate a fat burning workout into your training plan to help fix this. Fitness Blender provides free full length workout videos. Fat Burning Butt and Thigh Workout. Fat Burning Workout Program, Free Workout. Trainer and creator of the powerful fat burning 12 Day Fat X Program. Expert in natural fitness enhancement and fat loss through the use of anaerobic threshold training. Walking on a treadmill for 3. Running on a treadmill for 3. You can see from this example that the bottom line really is how much energy you expend - - and that is the ultimate fat burning measure. The theoretical fat burning zone is mostly a convenient myth. Does Weight Training Burn Fat Better? Muscle burns more fat. Weight training is increasingly recommended as a fat- busting tool because some experts say extra muscle burns more energy than body fat at rest, so if you develop more muscle and have a higher muscle to fat ratio than before, you must burn extra energy and more stored fat as a result. This is true and has been shown in metabolic studies. However, the differences are not that dramatic; perhaps less than a few tens of calories per day for each pound of muscle increased, for most people. Does that mean you shouldn't worry about weight training? Certainly not, because weight training has many other benefits for health and performance, not the least of which is extra muscle. Okay, so extra muscle does not provide that much advantage, but what about the afterburn? The 'afterburn', or the amount of energy you use after you stop exercising, has been promoted as an important slimming idea. If you can get afterburn, which is really another way of saying your metabolism increases for several hours or longer after a particular exercise, then that's a bonus because you burn fat during the exercise and after you cease as well. Will the fun ever stop! However, this idea has recently been reconsidered as well. An article in the Journal of Sports Science reported that despite some promising early studies of this effect, the idea has not proven to be as useful as first thought. Exercise scientists call this afterburn effect EPOC, which stands for Excess Post- exercise Oxygen Consumption. The authors of that study say that the high intensities required - - greater than about 7. So the afterburn advantage from lifting weights or running fast is there, but you need to be able to sustain that intensity, which means a lot of hard work. No secrets there, I'm sure. We also need to consider how fuel is used preferentially according to how your body stores are maintained. After you do a vigorous or long workout, your blood and muscle glucose will be much lower than before you started. Low glucose stores signal the body to burn fat preferentially. So after hard exercise that uses a lot of glucose, the body switches to burning fat. That's why all energy expenditure is important, not just fat burning during exercise. Strength training has so many great things going for it that I'm a big fan - - increased strength, more muscle and body shape, better balance and bone density and improved functionality across all facets of human movement. It has its own set of important functional benefits including general fitness, elastic arteries, increased heart and lung function and lower blood pressure to name a few benefits. Lifting weights can easily move us into the high intensity exercise zone above the 7. This is not consistent, steady- state effort and does not generally burn as much energy as a good run on the treadmill, cycle or row machine at moderate pace. For example, here are the energy expenditure calculations for weights versus cardio for one hour of exercise, based this on a 1. Running at 8 minutes a mile pace (5 min/km) - - burn 8. Weight lifting, vigorous, free weights or machines - - burn 4. I. Whenever I check these numbers it astounds me because I run and I lift weights, and sometimes I feel much fresher after a run than going for it in the gym with sub- 1. RM (repetition maximum) and three sets of ten exercises. Nevertheless, the numbers always come out the same with any reputable energy calculator. Sustained aerobics always spends about twice the energy of weight training in a comparable comparison. You can see from this why cardio sessions are important for fat loss. Should I Exercise Before Breakfast to Burn More Fat? The answer is 'not necessarily', because even though you will burn more fat on an empty stomach, ultimately this will probably make little difference because your energy intake and expenditure and metabolism balances out, more or less, over the 2. What really matters is your total energy intake and expenditure, that is, how much you eat and how much you exercise and move in general. However, stay tuned on this because until this is examined further scientifically, how much meal timing manipulation could help with fat loss is not certain. One thing that seems clear is that people who eat breakfast maintain weight better and lose fat quicker, so don? Here is a summary. Increase muscle with weight training. Extra muscle helps to burn more energy at rest, even if only a little. This is called the resting metabolic rate of muscle or RMR. Extra muscle will also burn more fat in active phase, the active metabolic rate if you like, or the AMR, so having more muscle will definitely help burn more energy and fat. Lift heavier weights. What I suggest is that the weights workout should be vigorous, with the number of repetitions kept at the low to medium end of the scale between 8 and 1. RM. To remind you, the RM is the repetition maximum, which means the most weight you can lift for this number of reps before fatigue. The 8- 1. 2 is within a range that should provide strength and bigger muscle growth, which is called hypertrophy. If you go higher than this, say 1. At that number of repetitions you won. Considering how much energy you would use in an hour of either type of exercise, weights or cardio, you must do some consistent aerobic or cardio work to burn fat. Try high- intensity cardio. High- intensity exercise, even if only in short bursts, may rev up the metabolism and get that fat mobilized in the post- exercise period. Do some high intensity as well, but don. A group exercise program such as a solid cycle spin class might match this requirement. In fact, I highly recommend group cycle spin classes where you are encouraged to go fast, yet with the option to slow down if you need to. Weights and Cardio Circuit Training Programs to Burn Fat. Combining weights and cardio in a circuit interval session is also an excellent approach to fat burning. The weights circuits are based on the idea of mixing high and low- intensity weights and cardio in a circuit. This idea is not new, but what I've designed uses basic equipment and is easy to follow. Sources. Owen O. Resting metabolic requirements of men and women. Mayo Clin Proc 1. La. Forgia J, Withers RT, Gore CJ. Effects of exercise intensity and duration on the excess post- exercise oxygen consumption. Dec; 2. 4(1. 2): 1.
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