I keep coming across wrong thinking about the fat burning zone in multiple areas so someone upstairs must be telling me something. There is a sliding scale from 100% fat, which is being burned at the very low end of exertion off the chart above, all the way up to 100% carbs which are being burned at the top of the exertion chart in the anaerobic zone. But let’s put this guy back on the treadmill and have him move twice as fast at around 6mph. To top it all off, he burned twice as many calories as he did in the fat burning zone, which will help him lose fat faster. So the bottom line is, in general, ditch the idea of a fat burning zone and learn to work at higher intensities. During exercise you use both fat and carbohydrates for energy, with these two fuels providing that energy on a sliding scale. If you exercise long enough (1.5–2 hours), your muscle carbohydrate (glycogen) content and blood glucose concentration become low.
However, while only a small amount of fat is used when exercising just below the lactate threshold, the rate of caloric expenditure and the total number of calories expended are much greater than they are when exercising at a lower intensity, so the total amount of fat used is also greater. Since you use only carbohydrates when exercising at a high intensity, does that mean that if you run fast or take a high-intensity indoor cycling class, you won’t get rid of that flabby belly? During a low intensity workout, most of the fat that is used in combination with carbohydrates is in the form of intramuscular triglycerides (tiny droplets of fat within your muscles). Not only does high-intensity exercise burn more calories in the same amount of time as low-intensity exercise (because the rate of caloric expenditure is greater), but high-intensity exercise also causes a greater elevation in the post-workout metabolic rate. Another study compared metabolic rates following two equal calorie-burning workouts—a short-duration, high-intensity workout (51 minutes at 75% VO2max) and a long-duration, low-intensity workout (78 minutes at 50% VO2max)—found that the high-intensity workout resulted in a higher post-workout metabolic rate than the low-intensity workout. A great way to perform high-intensity exercise and decrease your body fat percentage is through interval training, which breaks up the work with periods of rest.
So if you want to burn more fat during your workouts, should you keep your intensity within the “fat-burning zone?”  This is pure MYTH, so the next time you hear someone say this, just refer them to this article because they obviously need a basic physiology lesson. Unfortunately, spending a lot of time in the fat burning zone actually is NOT the best way to reduce body fat!
You see, energy for activities and exercise always comes from a blend of fat, carbohydrates, and proteins. You do, however, burn more calories as you pick up the pace within the Cardio (3) and Anaerobic (4) zones, but that energy will come from carbohydrate, glucose, and glycogen sources .. not from fat! If you’re curious about learning more about The Fat Zone Myth, just register here to pick up a  full copy of my Heart Rate Zone Training to Look and Feel Fantastic Report!

The usual recommendation is to keep your heart rate really low like around 50-65% of your maximum heart rate and if you can still hold a conversation then you’re at the right level. At the one end you can think of walking or slow jogging and at the other end imagine full out sprinting. So working out in the fat burning zone for 20:00 got us 64 calories of fat burned and working out above that burned 90 calories of fat — nearly 50% more fat calories burned!!
A workout in the fat burning zone would have to be twice as long to get this caloric expenditure. From experience I can tell you that if people can work out 3x a week or 6x a week, they’re more likely to actually make 3x a week because of their busy schedules.
This metabolic state presents a threat to the muscles’ survival, since carbohydrates are muscles’ preferred fuel. What matters is the rate of energy expenditure, rather than simply the percentage of energy expenditure derived from fat.
This is because during exercise, when you need to regenerate ATP quickly for muscle contraction, it is more efficient to use fat that is physically closer to the mitochondria. For example, one study observed that triathletes who cycled at 75% VO2max for 20 minutes burned more calories after their workout than they did after cycling at 50% VO2max for 30 or 60 minutes. Not only does interval training allow you to improve your fitness quickly; it is also more effective than continuous exercise for burning lots of calories during exercise and increasing your post-workout metabolic rate, which increase fat burning of adipose fat—the kind that sits around your waist.
Del Millers is an author, entrepreneur, and professional speaker with international recognition in fitness, nutrition, and personal growth. Del has appeared on DR 90210 (E-Entertainment TV), magazines, and newspapers throughout the United States and Australia (LA Sports & Fitness, Australian Ironman, Health & Fitness, Stuff, Fighting Fat and others). While time in this zone does have value in overall good health and fitness, you already spend most of your life in this zone … when at rest, when sedentary, and when sleeping.
When in glycolysis (burning glucose as fuel) you have to lower your calories (which not only slows your metabolism but catabolizes lean tissues as well) exercise heavily to deplete your glycogen stores before burning body fat.The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). These better sources are like a ligthhouse on a stormy night — they help you navigate your way through all the ignorance. All the ranges in between show a split of fat and carbs being burned with the percentage of fat going down and the percentage of carbs being burned going up as the exertion increases.
About 67% of those calories are from fat so that would be 64 calories of fat burned and 33% are from carbs, making that 32 calories from carbs burned.
So the percentage of fat burned is lower, making this seem like a worse option than the fat burning zone.

And there’s always the option of working harder 3x a week and doing 2-3 recovery workouts at a lower heart rate each week. Despite what most people think, you don’t even have to use fat during exercise to lose fat from your waistline. To use adipose fat (the fat on your waistline and thighs), the free fatty acids would first have to be transported to the mitochondria, where they could be oxidized. He is also a master instructor of kung fu and tai chi chuan, as well as a professional dancer and “drug free” bodybuilder. A PhD Nutritionist, he is also an internationally syndicated nutrition columnist and author of the new Dr. Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis). Since the percentage of fat is higher than the percentage of carbs, this looks like he’s burning crazy fat. Adipose fat is burned during the post-workout hours, while you’re sitting at your desk or on your couch. Del teaches motivation and high performance strategies to busy entrepreneurs and professionals, so that they can make a difference in their lives tomorrow in just ten minutes today.
It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing store fat on anything. The more carbohydrate the more the fat storage hormone insulin is released.Simple carbs are addictive can be disastrous to health. By the 4th day, the addiction will be gone you can start making healthy choices.High insulin levels promote inflammation, weight gain, hunger unbalance other hormones. Controlling insulin levels will balance out other hormones allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise.

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