- 1 Five Fat Burning Exercises Facts
- 2 What is fat burning process?
- 3 Continuous and Simultaneously Burning of Various Fuels
- 4 Carbohydrates – Primary Source of Fuel
- 5 High-intensity Exercises And Sugar
- 6 Low-intensity Exercises And Fat
- 7 High-intensity Exercises And Calories
- 8 Low-intensity Long Duration Workouts and Muscle Mass
- 9 Closing Reminder
Five Fat Burning Exercises Facts
Burning fat falls under body composition component of fitness.
Working with all eleven components of fitness helps you burn fat without going out of your mind trying to do it.
Many go to extremes in burning fat.
Extremes in terms of the actions they take including diets and inefficient exercises. Also, extremes in terms of emotional hardship that includes denial and hopelessness.
Extreme actions and attitudes lead to tools that are as intense as the emotional charges that drive them.
There is an endless supply of emotions, and each generation brings in a new source of supply. There is no end to the “latest” off the press fat burning diet and “new” fat burning exercises unless you choose to end it.
It is up to us to choose to end the process of trying to lose weight and actually doing it by taking a closer look at our thought patterns, emotional awareness and physical actions as the source of our salvation.
A client with a dry sense of humor used to refer to these conversations as “heavy.”
She was right, and I wish I had a lighter way of describing a mental, emotional and physical process that is effective.
What is fat burning process?
In its simplest form, fat burning is a chemical reaction that use fat as fuel.
To lose weight (fat, not muscle), the amount of fat burned must exceed the amount of calories consumed from all sources including proteins and carbs.
Fat burning diets, weight loss supplements, and fat burning exercises cannot alter this simple mathematical fact.
Diets and supplements may assist the fat burning process assuming that they work. However, they cannot remove the need for fat burning activities, and they cannot change the need in burning more calories than you consume.
Consensus is hard to come by in many areas of research. It is fortunate that there is consensus about the need to create a caloric deficit to lose fat.
Those who claim disagreement are only looking at the superficial and confusing data is more about marketing strategies to help sell products and not the realities of science.
When you read the fine print on any weight loss program and diet product, you will find that promoters agree on key issues of consuming fewer calories and increasing physical activities.
They just emphasize or de-emphasize some points to change your impression. They have to convince you that their product is better than a hundred others you could buy.
To help you translate some of the fine print here are a few facts about fat burning workouts.
Continuous and Simultaneously Burning of Various Fuels
Fact one – Carbohydrate, protein, and fat are the types of fuel your body uses continuously and simultaneously.
The priorities of which fuel and in what ratio changes based on what is easily available tin your muscles, your blood stream and your liver, as well as the intensity and duration of your exercise.
Carbohydrates – Primary Source of Fuel
Fact two – Your body is designed to use carbohydrates as its primary source of fuel. As long it has access to carbohydrates there is no reason for your body to reach for fat.
Think about it this way. If you have a glass of cold water or a cup of hot coffee right on the coffee table by your side, will you get up and go to the kitchen for another?
Of course not.
On the other hand, if that cup of coffee is not close enough and you really want it, you will go to the kitchen and make yourself one. Many of you are even willing to get in your car and drive to a coffee shop for it.
Your body is the same way. It could be called efficient or lazy. It uses sugar type fuels that are readily available to it.
If you have proven yourself to be a reliable source of providing sugar to your body, it sends you a signal to get it some fast form of carbs from a variety of processed foods like candies and sodas.
If you are not fast enough, your body goes to your liver to get some sugar before even attempting to reach into the fat storage.
Those who suggest performing aerobics exercise on an empty stomach in the morning rely on your body having burned the available sugar overnight so that within your exercise session, it is forced to reach into the fat storage.
SIDE NOTE – I am refereeing to you as a separate entity from your body.
High-intensity Exercises And Sugar
Fact three – High-intensity short burst workouts use mostly carbohydrates as the primary source of fuel and not fat.
Low-intensity Exercises And Fat
Fact four – Low-intensity long duration workouts use mostly fat as fuel.
High-intensity Exercises And Calories
Fact five – By definition, high-intensity short burst workouts burn more calories per minute of the exercise than low-intensity workouts.
Within ten minutes of a high-intensity workout like a kettlebell swing, you’ll burn several times more sugar than you’ll burn on a steady jog on a treadmill.
However, if you eat any carbohydrate before or immediately after your high-intensity workout, your body will use the carbohydrate as fuel and does not reach for the spare tire around the waist.
Low-intensity Long Duration Workouts and Muscle Mass
Fact six – Low-intensity long duration workouts do not help you increase your muscle mass. Increased muscle mass is an adaption to progressive resistance training.
Increased muscle mass also helps you burn more calories even when you are not working out that includes sleeping, standing around and even reading this article.
Honestly, if you could just stand around and look great, will you even bother reading this article?
The best fat burning exercise for you may not be the same as one for your sister, your brother in law or your best friend.
You need to customize your workout routine to fit you.