It is known that well-trained endurance athletes have an increased capacity to oxidise fatty acids. Fats are stored mostly in (subcutaneous) adipose tissue, but we also have small stores in the muscle itself (intramuscular triglycerides). Exercise intensity – One of the most important factors that determines the rate of fat oxidation during exercise is the intensity.
Endurance athletes have often used exercise without breakfast as a way to increase the fat-oxidative capacity of the muscle. When training was conducted in the fasted state, the researchers observed a decrease in muscle glycogen use, while the activity of various proteins involved in fat metabolism was increased. Duration of exercise – It has long been established that oxidation becomes increasingly important as exercise progresses. Gender differences – Although some studies in the literature have found no gender differences in metabolism, the majority of studies now indicate higher rates of fat oxidation in women.
At present, the only proven way to increase fat oxidation during exercise is to perform regular physical activity. 30-60 minutes) can increase fat oxidation rates and cause favourable enzymatic changes(10). In one study we investigated maximal rates of fat oxidation in 300 subjects with varying fitness levels. Fat burning is often associated with weight loss, decreases in body fat and increases in lean body mass. Higher fat oxidation rates during exercise are generally reflective of good training status, whereas low fat oxidation rates might be related to obesity and insulin resistance.
Metabolism tests while exercising demonstrate how your body burns fat and carbohydrates during exercise. While this profile is quite typical for most people the precise points at which these events occur during exercise varies greatly from person to person.
By sequencing short, aggressive exercise at uber intensity and repeating multiple times, we accumulate fatigue.
There is no better form of exercise to burn fat while simultaneously maintaining lean muscle development.
Back in the day we realized that proportionally, we burn more calories from fat at LOWER intensities. Smart MetCon (henceforth known as SmetCon) sits at the ideal crossroad of intensity, volume, and technique – which is to say that technique is flawless (always), intensity is rockstar and volume is challenging but reasonable. Let’s put this in perspective: V02 Max is the maximum amount of oxygen you can consume during intense exercise. And I also respect that CrossFit can construct these workouts as fitness tests, which by nature need to be unreasonably difficult in order to measure the limits of the fittest folks on earth. But if you want to approach this type of workout intelligently, first you need impeccable technique across the board.
That’s Smart MetCon – injury-free kick-ass training with a hell-bent emphasis on technique AND intensity and a progressive emphasis on volume.
Why is maxing out in deadlift considered more intense than more functional lifts like tricep kickbacks and curls (Preferably in the squat rack so you don’t hurt yourself)? Hi, I saw that this is a good regime for losing weight, and this is exactly what I want to do and have been struggling to find a decent routine for doing so. If you haven’t been in the gym before, I highly recommend you work with a trainer or a friend who knows the ropes.
More traditional lifting has a whole other host of benefits and should definitely be incorporated into the routine in a different phase. It’s possible that MetCon could be ONE phase of your resistance training, but generally speaking, NO. Yup and I am losing weight with the endurance training and my current nutrition, I was just wondering if incorporating both would be a smart idea to supercharge metabolism and burn some off a bit quicker. 1) Fasting is NOT necessary for weight loss, but if it works for you, I’m cool with it. Just came across an interesting bell curve that had quality of performance vs level of arousal. Actually I have a good question 4 you: how much is important, in terms of results, the interval between one exercise and another? I love the intensity my body feels while doing the intense workout without resting per movement! Btw, about the HIIT, the cardio i did all this time is 5km running, mostly running 12 speed – a little 20 speed (max speed) and some walks to regain stamina, does that kind of treadmill is in ur HIIT criteria? Do you have any article about the World’s Greatest warm up, or the Static stretching cool down? I got it, Rob, fast run and walk, Max and less, just like the intense workout and rest at the same amount of time! I found some warm up and cool down video on youtube, Worlds Greatest and static WU & CD!
Quick question So I do workout A one day (love workout A, live for workout A) then on alternate days do HIIT training. Share Tweet Pin PrintQuite apart from the aesthetics of a slim toned body, for most sportsmen and women, lower levels of body fat equate to better performance.
Although increased fat burning has bene?cial implications for sport performance, many people who exercise regularly do so for general ?tness, health and aesthetic reasons rather than to increase fat burning per se. Any exercise programme that promotes increased fat burning therefore can help you to reach and maintain your target body weight more easily, bringing you all the associated health and kudos bene?ts sooner rather than later.
Before we get into the nitty-gritty of maximising fat burning, it’s important to understand that the fundamental laws of chemistry and physics still apply (see box 1) and there’s absolutely no way of circumventing them.
There’s an unlimited supply in the air around you and even a lean body contains a very large amount of stored chemical energy in the form of body fat. Unlike carbohydrate (the other main fuel for the body), fat needs an abundant supply of oxygen in order to be converted to energy. Very high-intensity exercise like sprinting or lifting weights (resistance training) uses different metabolic pathways to produce energy, most of which comes from carbohydrate burning.
One of the most powerful ways to manipulate the proportion of fat used to produce energy is to adjust the intensity of your exercise. You might think that exercising exactly at your Fatmax intensity is the best way to lose body fat but this may not necessarily be the case. Larger total calorie burn – suppose you exercise at 60% of your maximum heart rate (MHR) for an hour, burn 500 calories and 50% of those come from fat then you’ll have burnt 250 fat calories.
Increased resting metabolic rate – as mentioned earlier, some resistance training can be a very useful adjunct to an aerobic training programme for fat loss.
Although several studies have looked at the relationship between exercise intensity and fat oxidation at a particular intensity, it was only recently that this relationship has been studied over a wide range of exercise intensities (2). It’s often claimed that you have to exercise at low intensities to burn fat, but you can see from the graph this is not necessarily true. In a series of studies conducted by Professor Jeukendrup and his team of researchers at the University of Birmingham, it was found that for trained subjects, exercising at a moderate intensity (62-63% of VO2max or 70-75% of maximum heart rate [also known as HRmax]) was the optimal intensity for fat oxidation.
In reality, the exact intensity at which fat oxidation peaks is less important because within 5-10% of this intensity (or 10-15 beats per minute), fat oxidation will be similarly high (ie in the Fatzone), and only when the intensity becomes dramatically higher will fat oxidation will drop rapidly.
Taken as a whole, the evidence suggests that for maximum fat burning during exercise itself, you should exercise aerobically at the higher end of your Fatzone, which depending on your ?tness will be around 60-80% of your maximum heart rate (NB your maximum heart rate is roughly given as: 220 minus your age in years). However, there is evidence to suggest that fewer but longer sessions (?tness permitting) may be advantageous  to burn fat because we know that fat oxidation becomes an increasingly important fuel as the duration of exercise increases (4). Another caveat worth adding is that the type of aerobic exercise undertaken may impact the amount of fat burning even when the exercise intensity is identical.
Finally, and as previously mentioned, any fat burning programme should ideally include some resistance training for all the reasons given earlier.
When building up your total weekly volume, you need to ensure you do so only gradually to avoid the risk of injury or burnout. For many people, lifestyle factors such as work and family dictate what time of day they will train! It’s important to stress however that this approach becomes less appropriate for longer duration sessions (over one hour) where ‘training on empty’ could result in excessive fatigue as a result of low blood sugar and stored muscle carbohydrate (glycogen). A ?nal recommendation that follows from the studies above is that where fat burning is the number one goal (rather than performance), consuming a carbohydrate drink before or during training is not recommended because it reduces the proportion of energy derived from fat during subsequent exercise (8). You’ve seen them at the gym – those dedicated fitness devotees who spend an hour or more working out on the elliptical machine or the treadmill. A high-intensity workout is exercise that gets your heart rate up to between 90 and 100% of your maximum heart rate. To do high-intensity interval training, exercise at a high intensity for 30 seconds followed by 1 minute at a lower intensity level.
Can this type of training really give you results that are comparable to an hour of exercise at a moderate intensity? Research on both animals and humans shows that working out at a high intensity leads to greater fat loss than a lower intensity workout even when the total amount of work is the same. High-intensity interval training triggers a metabolic response that causes your body to burn more fat for hours after an exercise session is complete.
You can do high-intensity training on any machine at the gym including the elliptical, treadmill, stair climber, or stationary bike or with a jump rope or you canworkout at home with any of my high intensity interval workouts.. A high percentage of people who take up exercise are looking to burn fat and therefore many fitness magazines, especially bodybuilding magazines, have praised the low intensity “magic” fat burning zone.
The problem with staying in the fat burning zone is that while you are burning a higher percentage of fat, you don’t burn a lot of calories. Try interval training to increase your calorie burn, while also taking advantage of the fat burning zone during the low intensity interval periods. Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Fat burning is often associated with weight loss, decreases in body fat and increases in lean body mass, all of which can be advantageous for an athlete. At the onset of exercise, neuronal (beta-adrenergic) stimulation will increase lipolysis (the breakdown of fats into fatty acids and glycerol) in adipose tissue and muscle. Adipose tissue fatty acids have to be transported from the fat cell to the muscle, be transported across the muscle membrane and then be transported across the mitochondrial membrane for oxidation.


Lipolysis is affected by many factors but is mostly regulated by hormones (stimulated by catecholamines and inhibited by insulin). Although several studies have described the relationship between exercise intensity and fat oxidation, only recently was this relationship studied over a wide range of intensities(2). In a group of trained individuals it was found that exercise at moderate intensity (62-63% of VO2max or 70-75% of HRmax) was the optimal intensity for fat oxidation, whereas it was around 50% of VO2max for less trained individuals (2,3).
A trained person may have his or her maximal fat oxidation at 70%VO2max or 45%VO2max, and the only way to really find out is to perform one of these Fatmax tests in the laboratory. A diet high in carbohydrate will suppress fat oxidation, and a diet low in carbohydrate will result in high fat oxidation rates. Recently, a study was performed at the University of Leuven in Belgium, in which scientists investigated the effect of a six-week endurance training programme carried out for three days per week, each session lasting one to two hours(6). During ultra-endurance exercise, fat oxidation can reach peaks of 1 gram per minute, although (as noted in Dietary effects)fat oxidation may be reduced if carbohydrate is ingested before or during exercise. Fat oxidation has been shown to be higher for a given oxygen uptake during walking and running, compared with cycling(7).
In a study that compared 150 men and 150 women over a wide range of exercise intensities, it was shown that the women had higher rates of fat oxidation over the entire range of intensities, and that their fat oxidation peaked at a slightly higher intensity(8).
These supplements include caffeine, carnitine, hydroxycitric acid (HCA), chromium, conjugated linoleic acid (CLA), guarana, citrus aurantium, Asian ginseng, cayenne pepper, coleus forskholii, glucomannan, green tea, psyllium and pyruvate. We recently found that green tea extracts increased fat oxidation during exercise by about 20%(4).
It is known that exercise in a hot environment will increase glycogen use and reduce fat oxidation, and something similar can be observed at high altitude. Exercise training will up-regulate the enzymes of the fat oxidation pathways, increase mitochondrial mass, increase blood flow, etc., all of which will enable higher rates of fat oxidation. However, too little information is available to draw any conclusions about the optimal training programme to achieve these effects. In this study, we had obese and sedentary individuals, as well as professional cyclists (9). However, it must be noted that such changes in body weight and body composition can only be achieved with a negative energy balance: you have to eat fewer calories than you expend, independent of the fuels you use!
On average, fat oxidation peaks at moderate intensities of 50-65%VO2max, depending on the training status of the individuals(2,8), increases with increasing exercise duration, but is suppressed by carbohydrate intake.
The image on the right shows total calories (fat and carbohydrates) burned increasing dramatically as exercise intensity increases.
However, the number of calories of carbohydrate increases drastically at higher exercise intensities.
During easier exercise most calories of fuel are provided by fat, however as intensity increases carbohydrate takes over. For example one person’s peak fat burning zone may be at a heart rate intensity of 100 – 120 beats per minute, whereas another person’s peak fat burning zone may be at 130 – 140 beats per minute.
SO powerful, in fact, that MetCon is often overprescribed by eager young trainers, Type-A athletes, and, you know, CrossFit. A one rep max, for example, while extremely intense (and awesome), isn’t the best way to get you lean, shredded, and sexy. You need to be familiar with all of the exercises you do in MetCon before you start to rock out. I really only have about ~30 minutes to work out every day, so I definitely go for intensity. That’s why smart MetCon tends to use bigger, compound lifts and often emphasizes lower body. I started with light weights, worked up to 40 lbs., then decreased the weight as my stamina waned. You have an impressive knack for presenting complex material in a whimsical and informative way. However, I am a complete beginner when it comes to the gym (with regards to weights etc, usually stick to cardio and rowing machine…) and I saw that this is not for beginners. How do you work in this type of training with the heavier, strength-focused barbell training? I hear that doing HIIT work fasted is bad for your muscles as opposed to steady state fasted cardio. These workouts for me fit in the optimal level, high quality of performance and just enough level of arousal to be super effective.
I mean, the best moves i mastered all these times such as push ups, burpees, dragon flags, bench press and the other fitness tools movement, combining them into a set for METCON training, or maybe your suggested sets like in the video is the best Full-Body workout?
So if you wander into almost any gym and ask people why they train or what spurred them to begin training, it’s hardly surprising that weight loss comes right at the top of the list! Together, these facts explain why there’s such an interest in fat burning and how to maximise it during exercise.
If you want to lose weight, you have to create a ‘negative energy balance’ in your body – ie expend more calories than you consume.
Provided your exercise intensity isn’t too severe (ie you have enough oxygen ?owing around your body), you can derive a large proportion of energy throughout this aerobic exercise from fat. This is why it’s not an effective way to burn fat, although some resistance training can enhance a weight loss programme by helping to sustain or increase muscle mass (see later). Each pound of body fat contains approximately 3500kcals of energy, so to lose a pound of body fat over any given time period, you have to burn 3500kcals more energy than is contained in the food and drink you consume. The question that follows therefore is how hard should your aerobic training be to maximise fat burning?
You can see that that as the exercise intensity (in watts) increases, the rate of fat burning increases, reaching a maximum of around 35 grams per hour at 180 watts. But now suppose you exercise at 75% MHR for an hour and burn 700 calories (because you’re working harder). Even more importantly, by increasing your oxygen processing capacity, your muscle cells will become more ef?cient at using fat for energy, even at higher intensities.
This is because very high intensity exercise such as resistance training increases muscle mass, which is a very desirable thing. In general terms, what happens is that carbohydrate oxidation increases proportionally with exercise intensity, whereas the rate of fat oxidation initially increases but decreases again at higher exercise intensities (see ?gure 2).
Moreover, this intensity is usually identi?able because at this point, many people will perceive a signi?cant step up in their rate of exertion.
As for duration and frequency of exercise sessions, the most important factor is your total energy expenditure over any given time period.
So for example, in the example above, three sessions of 60 minutes may be preferable to six sessions of 30 minutes. Unless you’re already an experienced trainer, it’s strongly recommended that you seek advice from a ?tness professional before putting together any programme. However, if you have a choice, some evidence suggests that the longer the period between your last meal and your exercise session, the greater the proportion of energy that will be derived from fat (6).
More generally, your nutrition before, during and after exercise will play a powerful part in determining how much fat you’ll burn but that’s a whole different topic and one we’ll consider in part II of this series!
If you look at them closely, you’ll see the glazed look in their eyes as they sneak a peek at the clock to see if it’s time to step off the machine and end their misery.
It’s hard to exercise for an hour or more at a time, especially if you’re doing something as mundane as moving your feet back and forth on a platform while staring at the flashing dials on an exercise machine. For example, you could walk on the treadmill for 1 minute at a leisurely pace and then break into a sprint for 30 seconds. Fat loss is as much as 50% greater in animals and humans who work out at a high intensity compared to those who exercise in a more leisurely fashion. The key is to alternate short periods of intense exercise with lower intensity ones that allow you to recover. Low intensity activities such as walking burn a high percentage of calories from fat when compared to more intense exercises such as sprinting, which burns a higher percentage of calories from carbohydrates.
You must burn 3,500 calories to lose a pound and although walking can get you there, it doesn’t give you the biggest bang for your buck. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. In contrast, patients with obesity, insulin resistance and type II diabetes may have an impaired capacity to oxidise fat. Catecholamines such as adrenaline and noradrenaline may also rise and contribute to the stimulation of lipolysis.
The triglycerides stored in muscle undergo similar lipolysis and these fatty acids can be transported into the mitochondria as well. The transport of fatty acids is also dependent on blood supply to the adipose and muscle tissues, as well as the uptake of fatty acids into the muscle and into the mitochondria. In absolute terms, carbohydrate oxidation increases proportionally with exercise intensity, whereas the rate of fat oxidation initially increases, but decreases again at higher exercise intensities (see figure 1).
However, in reality, the exact intensity at which fat oxidation peaks may not be that important, because within 5-10% of this intensity (or 10-15 beats per minute), fat oxidation will be similarly high, and only when the intensity is 20% or so higher will fat oxidation drop rapidly (see figure 1). Ingesting carbohydrate in the hours before exercise will raise insulin and subsequently suppress fat oxidation by up to 35%(5) or thereabouts. It is possible, though, that there are small but significant changes in fat metabolism after fasted training; but, in this study, changes in fat oxidation might have been masked by the fact that these subjects received carbohydrate during their experimental trials.
In terms of weight loss, the duration of exercise may be one of the key factors as it is also the most effective way to increase energy expenditure. The reason for this is not known, but it has been suggested that it is related to the greater power output per muscle fibre in cycling compared to that in running. With few exceptions, there is little evidence that these supplements, which are marketed as fat burners, actually increase fat oxidation during exercise (see table 1).
The mechanisms of this are not well understood but it is likely that the active ingredient in green tea, called epigallocatechin gallate (EGCG – a powerful polyphenol with antioxidant properties) inhibits the enzyme catechol O-methyltransferase (COMT), which is responsible for the breakdown of noradrenaline. Similarly, when it is extremely cold, and especially when shivering, carbohydrate metabolism appears to be stimulated at the expense of fat metabolism. Remember that your metabolism is the sum of all of the chemical reactions required to sustain life.


You can sprint 40 yards lightning fast (right?) but run a marathon and you’ve gotta slow down. It’s not that we were wrong, necessarily, it’s that we were looking at the science through a straw.
But if you’ve been lifting for a few years and want to push your shred, MetCon is a very solid option. We have to do alot of tabata stuff at Poolee functions with the Marine Corps, right after you get through the warmup that kicks your ass and running a mile and a half! Please please please tell me there is an alternative for beginners or at least point me in the right direction to one!
In the weight room, you should focus on structural balance (primarily) and then strength and power development.
However, by enhancing fat burning, you increase the proportion of your expended calories that will come from stored body fat. As we’ve hinted above, lower intensities favour fat burning but as the intensity increases, carbohydrate becomes more and more important until at very high intensities, almost all of the energy to fuel exercise comes from carbohydrate burning and none from fat-burning. Above 180 watts, the amount of fat burned drops off rapidly so that by 300 watts, it’s contributing virtually nothing.
The point at which fat burning reaches its peak is known as ‘Fatmax’ and the range of exercise intensities close to Fatmax is sometimes referred to as the ‘Fatzone’. Another important point to emphasise is that your ?tness level will have a big impact on the exercise intensity at which you reach Fatmax. This is not surprising really as we know that regular aerobic training ‘teaches’ the body to burn fat more ef?ciently. So for example, six aerobic training sessions per week of 30 minutes’ duration at say, 70% MHR would be equivalent to three sessions of 60 minutes at the same % MHR (180 minutes in total). Another bene?t of structuring sessions this way is that it allows longer periods of recovery in between each bout of exercise. For the same workload therefore, these ?bres have to contract more intensely and as we have seen, at high muscular intensities, carbohydrate burning becomes much more dominant. The most obvious way to take advantage of this effect is to train ?rst thing in the morning before breakfast and indeed, research has shown that the total fat oxidised during exercise (and for two hours after exercise) is greatest when morning exercise is performed in the fasted state (ie before breakfast) (7). You would then continue this pattern of alternating high and low intensity intervals 5 to 7 times. It’s also an effective way to condition your heart, proving that you don’t need to walk or run miles for cardiovascular conditioning.
Moderate-intensity exercise at a steady work level doesn’t give the same post-exercise, fat-burning response. The best bet is to have the best of both worlds; periods of low intensity followed by high intensity exercise. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media. During exercise, a mixture of fatty acids derived from adipocytes and intramuscular stores is used.
By inhibiting mobilisation of fatty acids or the transport of these fatty acids, we can reduce fat metabolism. So, although it is often claimed that you have to exercise at low intensities to oxidise fat, this is not necessarily true. Compared with interval training, their fat oxidation (and insulin sensitivity) improved more after four weeks steady-state exercise (three times per week) at an intensity that equalled their individual Fatmax (4). This effect of insulin on fat oxidation may last as long as six to eight hours after a meal, and this means that the highest fat oxidation rates can be achieved after an overnight fast. It must also be noted that training after an overnight fast may reduce your exercise capacity and may therefore only be suitable for low- to moderate- intensity exercise sessions. This in turn may result in higher concentrations of noradrenaline and stimulation of lipolysis, making more fatty acids available for oxidation. Interestingly, although there was a correlation between maximal fat oxidation and maximal oxygen uptake, at an individual level, fitness cannot be used to predict fat oxidation. Current recommendations are mostly focused on increasing energy expenditure and increasing exercise volumes. Walking or running exercise around 50-65% of VO2max seems to be an optimal intensity to oxidise fat.
Currently, the only highly effective way to increase fat oxidation is through exercise training, although it is still unclear what the best training regimen is to get the largest improvements. During a MetCon circuit (ie when you’re working your ass off) your metabolism is going ape-shit. YES – we burn more calories proportionately from fat at lower intensity, but we burn far more calories, period, at higher intensity AND we create a whole hell-of-a-lot more metabolic disturbance at higher intensity.
The problem with this is that it takes a training protocol that is effective because of it’s intensity and it dilutes it with volume.
The biggest mistake I see endurance athletes make it to skew their lifting towards endurance-ish training. I was just saying that fasted steady state cardio (walking) is shown to burn the most fat so i’m wondering if the same can be said for fasted HIIT. A second important fact that needs to be born in mind is that all of us, all of the time, are burning all three types of food calories (fat, carbohydrate and protein) to produce energy. Carbohydrate burning increases steadily too but at around 180 watts (just as fat burning drops off) it jumps dramatically so that by 300 watts, it’s contributing 100% of the energy for exercise.
This means that you’ll have an extra 200 calories to play with in terms of food intake and still stay the right side of the thermodynamic equation for the day (remember, you have to create a negative energy balance).
For example, a ?t runner who can sustain 16kmh (10mph) can easily burn 1000kcals in an hour.
Increasing your muscle mass with the addition of some resistance training means that the rate at which you burn up energy even while resting can be boosted signi?cantly, helping you to achieve your negative energy balance more easily.
The goal is to increase your total volume so that you burn more fat calories (but see box ‘Safety ?rst!’). To do a high-intensity workout, a 30-year old would need to reach at a heart-rate between 171 and 190. When you add it up, you’re only working out for around 14 minutes – but make no bones about it. Wouldn’t it be nice to send your metabolism into overdrive for hours after you stop exercising? This accumulation of lipid and its metabolites in the muscle may interfere with the insulin-signalling cascade and cause insulin resistance. There is evidence that shows that trained individuals store more intramuscular fat and use this more as a source of energy during exercise (1). What this means is that there are some obese individuals that have similar fat oxidation rates to professional cyclists (see figure 2)! Finding the optimal intensity for fat oxidation might aid in losing weight (fat loss) and in weight maintenance, but evidence for this is currently lacking.
The duration of exercise, however, plays a crucial role, with an increasing importance of fat oxidation with longer exercise.
Finally, it is important to note that there is a very large inter-individual variation in fat oxidation that is only partly explained by the factors mentioned above.
In other words, if you want to burn fat and get shredded, the most effective “fat burning zone” is, oh shit, higher intensity training. This decreases the intensity (did I mention that that’s the best part?) and almost universally leads to a breakdown in technique.
The contribution from protein is minimal except when vigorous exercise is performed in the absence of carbohydrate (a subject we’ll discuss in part II of this article) so in actual fact, most of your energy is derived from carbohydrate and fat. If they can do that while working at say 75% of MHR, they’ll probably derive something in the region of 400-500kcals from fat. The best way to maximise lean muscle mass is to add one or two sessions of resistance training into your weekly aerobic exercise program.
It is therefore important to understand the factors that regulate fat metabolism, and the ways to increase fat oxidation in patients and athletes.
The large inter-individual variation is related to factors such as diet and gender, but remains in large part unexplained. This means that although the factors mentioned above can influence fat oxidation, they cannot predict fat oxidation rates in an individual. Walking a marathon (kill me.) At the other end of the spectrum would be a 1 rep max (*man smile*). It follows therefore that increasing the proportion of your expended energy from fat is associated with a reduced proportion from carbohydrate and vice-versa.
High-intensity interval training can even boost your endurance if you’re a runner or cycler who runs or cycles long distances. If exercise is the only intervention used, the main goal is usually to increase energy expenditure and reduce body fat. This kind of intensity presents little challenge to the aerobic system, so there’ll be relatively little improvement in aerobic ?tness. Sessions comprising of 10-12 exercises designed to work all the major muscle groups (one to two sets of 10-15 repetitions per exercise with enough weight set so that the repetitions can only just be completed) will produce good results in those who are not experienced resistance trainers.
With high-intensity interval training or HIT, you alternate brief periods of intense exercise with intervals of lower intensity exercise. When combined with a diet programme, however, it is mainly used to counteract the decrease in fat oxidation often seen after weight loss (11). As the proportion of carbohydrate burning increases, fat burning decreases; as the proportion that you burn fat increases, the carbohydrate contribution decreases.
With a total calorie burn of around 400-500 per hour and a maximum of around 50% from fat, it’s unlikely you would burn more than 200 fat calories in an hour.
That’s because during aerobic type exercise, energy is provided by combining carbohydrate, fat and (to a small extent) protein calories with oxygen.




How much body fat can someone lose in a week
Lose weight knees 07


Comments »

  1. Author: GemliGiz, 06.01.2015 at 16:23:17

    Will keep our body fit.
  2. Author: Narin_Yagish, 06.01.2015 at 22:39:25

    Might make it easier for you the body – while simultaneously suppressing appetite.