If you’re trying to lean down and lose fat, the combo of high-intensity workouts and low-carb eating is your best bet. High-intensity workouts are way more efficient at burning calories and building muscle than steady-state cardio (think biking or running at the same moderate pace for a set period of time). BuzzFeed Life asked Matheny to create a 20-minute high-intensity fat-burning workout that you can do anywhere (with a few minutes added to the front and end for warm-up and cool-down). I originally posted How to burn fat during a workout…and burning it before and after too (though titled a little differetly!) on the FemmeFitale Fit Club website as a guest blogger. Your body gets most of its energy from carbs and fats (protein offers a little, but not as much).
This is a  controversial topic because you burn more calories with more intense exercise so it’s usually better for you in the long run.
This is a great way to burn fat during a workout – works great for after the workout too. Whether you choose to use free weights, machines, or body weight, add some strength training to your routine. If you think about the role of the fat in your body, the purpose is to provide an energy reserve when we need it.
Make the best of your time and use some of these things to burn fat during your workout, before your workout, and after. By the way, Memorial Day is right around the corner, so here’s a guide of things to do to stay active (and to burn more fat!). The body will preferentially use this sugar as fuel during the workout and NOT dip into your fat reserves for energy.
A recent study [1] looked into where the body will get its energy from during training when different foods are consumed beforehand. Basically a low GI meal is better than a high GI meal for forcing the body to burn body fat for energy. That is, when fructose was added to the low GI meal, the body utilized sugar for fuel instead of body fat, just like with the high GI meal.
It should be noted that the exercise performed was 1 hour of brisk waking (moderate intensity). Additionally, the specific muscle(s) worked will use its stored glycogen for any sugar it requires. There is no need whatsoever to be consuming high glycemmic carbs (and in particular fructose) prior to a workout. Can I give you my free muscle-building workout?Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT).
I’ve been keeping to a low GL diet the last few weeks (basically your GLAD diet) and not taking any high GI carbs before workouts. However, primary substrate in HIT used for energy is from creatine phosphate stores in muscles.
MuscleHack is simply one of the BEST sites on the net for free tips on how to gain muscle fast and lose fat.

Do 10 reps. Make sure to keep your torso still while raising your arms and legs off the floor as high as you can.
Make sure you take time to ease out of the workout and get in some stretches. Here are 10 that will leave you feeling great.
And to boil a bunch of complicated science into a simple concept, when you eat a lot of carbs, that’s what your body uses as energy during a workout.
You start with Circuit 1, and you do as many rounds of that circuit as you can in 10 minutes (as many rounds as possible, otherwise known as AMRAP). If you want to challenge yourself, you can take an ‘active rest’: do one minute of low-intensity jumping jacks, and get some water before starting Circuit 2. Burning fat is even better.  The number on the scale gives you a great idea of what is happening in your body, but how do you know whether you have lost more fat than muscle? Carbs are a much easier and efficient energy burn, so your body will go after that first, then the fat. Your body takes from different energy stores based on it is working, and less intense cardio actually burns more fat. If you’re not familiar with High Intensity Interval Training (HIIT), you definitely want to be. This glycogen comes from a carb-up period on a carb cycling diet like MANS or from the carbs in my GLAD diet. I’m very keen to partake in Jacked n Ripped, I was just wondering if you could tell me the date of the next intake. You are going to love your fast gains on THT :)Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT). Magic happens when you actually burn fat during a workout, opposed to just dropping pounds. So, one strategy is to limit your carbs severely and your body will have no choice but to use fat for energy.
If you were to do nothing but cardio, and you lose weight, you’re going to lose a lot of muscle along with the weight.
Add a simple strength training routine to your cardio and target fat loss opposed to muscle loss.
I’m a naturally slim guy who just had a little fat pad over the abs, which is now almost completely gone.
He says, “I believe that THT training is the single best way to train for size and strength gains.
Everything you do during your workout has some effect on whether you burn fat, muscle, or both. So for most of us, the point on a treadmill or elliptical where we can still have a comfortable conversation, but get a little tired, is likely the fat burning zone. The main difference between HIIT and steady state cardio is that the exercises are typically more intense (which is why the workouts are shorter) and you don’t typically do the same exercises during the entire workout. Re: high GI carbs, I still have some dextrose (20-30 g) with my post workout shake, but not lots.

What I have read points out that training fasted makes the muscles stress more, having as a result more need to grow and release of GH. Also for activities in higher intensities (~HR 110-170), where a mix of fat and glycogen stores are being used. The main benefit of HIT is in the initiation of a signaling cascade to prevent muscle catabolism IMO. For example, I usually have one squeezed lemon in a cup of warm water, then my protein shake (ISO-100) into which I add a good helping of egg whites and a some flaxseed oil. The point in our cardio where we will be exhausted at the end and can only manage inaudible grunts is the carb burning zone. So, for example, a one minute run during traditional cardio might be a 30 second sprint, then a 15 second jog, and 15 second walk during HIIT. The only way these things are going to get tapped is if something unique (and often unplanned) happens. Pre-workout ingestion of carbs shift substrate utilization even further to glucose – also makes sense. While it’s impossible to completely avoid some muscle loss when you lose weight, there are some really great strategies to minimize it, and burn as much fat as possible.
However, it’s a harder road to travel since you have to rely on losing weight alone to see results, opposed to using your natural muscle to help define your shape. Research has found that HIIT workouts have led to 2% higher loss in body fat in test subjects when compared to steady state cardio.
It also makes the future more difficult, because your metabolism won’t be as high and it will be harder to lose weight down the road. If they wanted to move simply because you had a good workout or skipped a meal, they would have done it by now. Try something different for 30 days and you can really land on a goldmine for burning the fat in your body.
This basically means that your body continues to breathe in more oxygen and work harder even after the workout, so you burn more calories and really burn  fat during your workout and it continues until your body cools down. Who knows exactly what they’re thinking, but we know we have to change something to get that fat out of there! Immediately after training I take a protein shake to which I add some BCAA supplement powder.
Within an hour of training I usually have an oat milk cappuccino, 220 gram rump steak and either salad or green veges.

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