Fat Burning
As women we tend to focus on – weight and fat loss.
I feel that too many have read countless amounts of advice with “foods not to eat” and “belly flattening exercises” etc etc.
Basically to you need to understand how the body works from the inside as in the energy systems we have. These can’t be changed like we change our eating habits; we need to understand how they work and how you work with them.
Most people have been lead to believe that fat use is best when total energy expenditure is maximised.
Once you deplete the glucose available in any session that’s when the body will lead to fat being used.
Moderate and High intensity workouts use work the same as in glucose stores first, then the fat stores.
But high intensity exercises uses more glucose stores (glycogen) and uses them more quickly, depleting the primary fuel (glucose) very significantly; this allows the body fat utilisation.
Phase one: So effectively to burn preferred fuel first –
The body must first use blood sugars and glycogen, (a form of carbohydrate stored in the liver and muscle tissue). Before the body can burn fat as an energy source, it needs to be converted; therefore the body always chooses to burn carbohydrate and glycogen stores before beginning to burn fat. This is why you need to be careful of having a high sugar diet if you’re trying to burn fat. Many people work out hard and feel they can have a sneaky treat, but really you can’t if you’re trying to get your body fat down. Also you must work out at a lower heart rate level, so as your body isn’t fighting to survive with your heart rate sky high, (blood pumping around your body a million miles an hour) it needs to be lower so it knows it can concentrate on fat burning. (Fat burning zone rule of thumb is when you’re a little puffy when you talk) You need to work in this zone for about 45 mins to use up your carbohydrates and glycogen.
Phase two: Fat burning –
Once the body has used up the majority of the blood sugar and glycogen stores, it moves onto burning fat as a fuel source. Your body burns fat by simply moving around, without being intense; a greater amount of fat can be used for energy production. Slowing down means that the body understands it doesn’t need/require carbohydrates and glycogen as fuel; it’ll begin to burn body fat.
Phase three: Continued fat burning –
Providing you don’t supply your body with carbohydrates (food or sports drinks) during this time your body will continue to burn fat up to 15 minutes (or more) after you finish exercising.
There is no particular exercise that burns fat quicker etc. However a good mix of weight training, walking, riding, swimming, jogging (not sprinting) and yoga help your body gain fitness and strength plus burn fat. As always mix up your training and keep surprising your body with different challenges.
But by all means you must have a balanced nutritional meal after your training sessions so that your body can recover and your blood sugar and glycogen stores replenish. Protein, complex carbohydrates and fat, this then balances everything correctly and you’re not going to grab the closest sugary treat!
