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13.08.2014
As an added perk, muscle burns more fat faster, and you burn more fat and burn it for longer after an intense weight-lifting session than you would with just cardio.
My programs are designed to help you quickly and efficiently burn fat and get into the best shape of your life. Both scenarios are equally important, depending upon your fitness goals— but for the sake of this article, we’re going to focus on the first.
The idea of burning body fat as fuel has a certain ring to it that just makes you feel like the hard work you’re putting in is really helping you rid what most women don’t want on their bodies— fat. The solution: use what we’ve learned through scientific research and “in the trenches” experience, to teach our bodies how to use stored body fat as efficiently as possible. It is important to understand how the body breaks down food, to convert to energy, to fuel your workouts.
If you have a basic understanding of exercise, you may already be familiar with both ways the body converts nutrients to energy: anaerobic metabolism and aerobic metabolism. Break it down even further and you’ll find that anaerobic metabolism occurs in two forms: the ATP-CP energy pathway and glycolysis.
Here’s where the fun begins— glycolysis produces ATP exclusively from carbohydrates, with lactic acid being a byproduct. I know all of this science mumbo-jumbo is really not that fun— just hold your patience, we’re getting there!
Aerobic metabolism, on the other hand, is used during long-duration exercise like a grueling 45-minute cardio session on the stepmill, or completing a 10k marathon.
Because our bodies will use carbs as fuel for moderate- to high-intensity training, stored fat is only used for a short period of time. A study conducted at the University of Birmingham’s School of Sport and Exercise Sciences, compared high and low glycogen training in 14 well-trained cyclists. After testing 14 cyclists over a three-week period, the subjects performed nine aerobic training sessions and nine HIIT sessions. In this study, low-glycogen trainees were defined as performing a high-intensity workout one hour after performing a low-intensity workout. In this same study, as well as previous studies, endurance training with high glycogen levels did not improve performance or muscle triglyceride levels (fat levels in the muscle). With fat loss as our main goal, the idea is to come up with a plan that gets us from point A (fat ass) to point B (fat loss) the quickest and most efficient way possible. Weight training does boost fat loss; however, to really lose your excess baggage, cardio is essential.
This post-workout shake provides around 20 grams of fast-absorbing, muscle-repairing protein and 14 grams of fast-acting glycogen-replenishing carbs. For those of you who follow my workouts on my Facebook page, you know that full body workouts are my favorite, and for good reason!
To be clear, a full body workout means you are exercising your entire body with all muscle groups being stimulated in one workout, while a split routine separates muscle groups, or movement patterns into workouts on different days.
Choosing the appropriate muscle-building workout program is important if you are to maximize the time you spend exercising and get clear body changing results. Health News, Tips & Tricks Apparently There Are 7 Types Of Breasts—Which Do You Have? Once you have decided to start losing the flab, your mantra is always to go on a diet and avoid food.
Presenting, the top five foods that could help you burn fats – lean meat, asparagus, banana, garlic, and chili pepper. Fruits in general are rich in fiber and vitamins, which are both beneficial for weight loss. Normally, the body burns carbs first and uses them to fuel the body’s energy before it utilizes the fats and proteins.
Half a cup of asparagus will give you various nutrients, including vitamin E, vitamin B6, and thiamine which also has their own bunch of positive benefits to keep your system well. It also comes with very few calories, especially if you eat them as is, boiled and healthy. If you include garlic in your every meal, you will also be able to take advantage of its ability to lower cholesterol levels and increase the amount of urine that is flushed out of the body. Garlic is rarely used raw, but it adds awesome flavor if cut in tiny pieces and mixed in a garden salad or a tomato salad. There are some foods that help burn fats in the body by generating heat that will kick up the metabolism.
While you can avail the most of the temperature-rising, fat-burning benefits by eating hot peppers raw, it might be impossible for a lot of people to manage. If you want to learn more about the fat burning foods, better reach a hand for the “50 Fat Burning Foods” e-book.
Fortunately, if you take the right steps, you can burn off pounds of fat faster than you ever imagined. Not only does it taste good, but it will cause your love handles to fall off your sides faster. Live in a constant state of sleep deprivation and you won’t be able to work out as hard as you should, and you’ll likely wind up making poor food and drink choices—especially late at night. But if you want to burn off fat, give yourself 20 minutes after eating your first plate to let your brain catch up to your stomach. Finding the right balance of carbs in your diet, as well as incorporating the right training and cardio protocol into your routine, will ultimately turn you into a fat-burning machine. If we could find a way to predominantly use our fat stores as fuel, the world would be a much happier place. Anaerobic metabolism takes place in the absence of oxygen, and is associated with short, intense bursts of energy; think of a sprinter.


ATP-CP, oftentimes referred to as the phosphate system, does not require any oxygen and is used during short bursts of exercise like the 100-meter sprint. This pathway is used for short bursts of exercise that last for no longer than around 10 seconds or so, without the need for oxygen. This exercise is known for generating that brutal burn (lactate threshold) you feel in your quads by the 8th or 9th rep of the set. This mode of energy metabolism uses oxygen to convert nutrients from carbs, proteins and fats into ATP.
For instance, during a long-duration jog on the treadmill, your body begins using anaerobic metabolism at the onset of your workout. When we eat fats, they are most definitely stored in adipose tissue (fat), but that is to make them accessible for use in the protection of vital organs, the transport of fat-soluble vitamins, fuel for the cell and contracting muscle tissue, transportation of cholesterol out of the body, fuel for low-intensity exercise, as well as many other important functions in the body. Stored fat is excellent for use during low-intensity, long-duration workouts like running a marathon, but as soon as exercise intensity is increased, carbs are pulled in as fuel.
However, once your glycogen stores are used up, you’ll hit a wall and in turn be forced to lower the intensity. The purpose of the study was to determine the effects of training with low muscle glycogen on performance and energy metabolism. Pre-training and post-training measures were taken via resting muscle biopsy and metabolic measures.
Alternately, TG levels were higher in those who trained with low glycogen levels, allowing more fat to be oxidized during training for use as fuel— this occurred despite the type of training (HIIT or low-intensity). Combining the right mix of training protocols, sports nutrition, nutrient timing and timing of training is where we need to begin. For best results, incorporate both high-intensity (HIIT) and low-intensity long-duration cardio into your weekly routine and stay consistent. That means you could either a) get up first thing in the morning and get your cardio workout done or b) perform your HIIT or low-intensity cardio session immediately or an hour after your weight training session.
For those who just can’t seem to function, I suggest tossing in your cardio session after you train. Low-Fat Versus Low-Carbohydrate Diets, Weight Loss, Vascular Health, and Prevention of Coronary Artery Disease: The Evidence, the Reality, the Challenge, and the Hope. Full body workouts can be performed over the course of just two or three days a week, they help prevent plateaus, especially when you're constantly manipulating your exercises and changing the moves you do. Now I am not saying that spit routines are not good, I find them very helpful when I want to take a day and target a specific body part or body section I find fault with, but to get the most out of a routine, Full Body workouts are the way to go for most. You practically starve yourself, thinking that the only way you can trim down the excesses in your body is to go on a hunger strike.
With resistant starch there, fats becomes first in line, which means it will no longer be stored in the body. But you may also prepare asparagus as part of your dinner salad along with other greens and some chicken. But as much as we know, there are certain minerals and oils in garlic that help stimulate a better metabolism rate.
The key in taking advantage of the various fat burning potentials of lean meats is choosing your cuts.
The best trick is to include as much as you can bear in your soups, meats, and eggs to help heat up your body, making it melt more calories. By hitting your routine when you first wake up, before you even eat breakfast, your body will burn fat like there’s no tomorrow! Most likely, you’ll feel full after that amount of time and will avoid adding unnecessary calories you’ll just have to burn off later.
If you get down to the nitty-gritty, you could confidently say that the fuel your body uses as energy throughout the day and to get you through a vigorous (or not so vigorous) workout comes in the form of ATP (Adenosine Triphosphate).
During exercise, carbohydrates are the predominant fuel source; fats are used secondarily, and finally, proteins.
Aerobic metabolism takes place in the presence of oxygen, and is associated with lower-intensity exercise— think of a marathon runner, as well as the daily work of the cell. Once lactic acid builds up in the muscle and muscle pain and fatigue set in, you’re no longer able to perform the exercise at that intensity— that particular moment is known as the lactate threshold. Once you set down the weight and relax your legs, it’s almost as if you can feel the lactic acid clearing from the muscle. Once heavy breathing sets in and your heart rate rises, more oxygen becomes available to produce ATP, allowing aerobic metabolism to begin. Carbohydrates have been believed to play an important role in exercise performance especially during moderate to very high-intensity exercise. The kicker is that you don’t need a large store of body fat for these important functions to take place. You can continue training, but unless you replenish your carb stores, you’ll have to train at a lower intensity.
It’s been said that training with low glycogen stores has negative effects on performance, but this particular study found that’s not really the case. Results indicated that those training with low glycogen levels did reduce training intensity, but as far as performance is concerned, there was no marked difference in training with high glycogen levels.
That means that no matter which type of training you engage in— on a low-carb diet or with low glycogen levels— you’re tapping into your fat stores more.
If you use HIIT workouts too often, you risk overtraining and putting yourself out of commission until you fully recover, which would most definitely put a stop to your weight loss and slow down your progress toward your goal(s).
The idea behind early morning cardio is that you’ve gone without food throughout the night, so your body is in an unfed state— glycogen stores are most definitely low. And for those early birds, a cup of black coffee is a great fat-loss and energy booster, which may be all you need to get you through your fat-burning sweat session before the sun rises.


You just have to be privy about the food varieties that could help boost your fat-burning, weight-loss goals.
We will give you the lowdown on the fat burning properties of each and how you can make them part of your daily diet.
It is resistant starch, which basically changes the order that the body makes use of the food we eat. The wonder fruit is packed not just with fat burning properties but also with a bunch of nutrients. It is one of those vegetable varieties that help regulate the metabolism and in the process help burn fats and calories. You may also dip steamed asparagus in a low fat dressing for a sumptuous treat minus the guilt.
They help out to burn your fats at greater speeds because your body naturally requires about 30% of the calories your food contains to break protein down in the process of digestion. Then take a quick walk during lunchtime to rejuvenate yourself and power up for the rest of the day. It may seem like an old wives’ tale, but drinking cold water has been proven to force your body to burn calories in order to warm the water to body temperature.
So grab a chicken breast and a spoon of peanut butter to give your body the upper hand against forcing fat far, far away!
Obviously, ATP is neither food nor fat, but merely the outcome of the metabolism of proteins, carbohydrates and fats— it’s the end result of energy metabolism.
Once ATP is used up, CP (creatine phosphate) stores are then used to fuel the rest of the exercise (the final 6-8 seconds of work).
If you take a short rest, your body will have time to recover and produce more ATP by way of stored carbohydrates. After a short rest period of 30 seconds to one minute, the pain has subsided and you’re able to then perform another set at almost the same intensity level as the first, and so on and so forth. If the intensity of your workout continues to climb, oxygen will not circulate fast enough to produce more ATP, and lactic acid will then begin to build up, requiring you to lower the intensity of your workout or stop completely.
After a strenuous workout, stored muscle and liver glycogen can be completely depleted and to replenish those stores is as simple as consuming some kind of carb source post-workout like Gatorade or a piece of fruit.
If burning fat and using it as fuel is what we want, then dipping into those fat stores as often as possible is what we need to do. This is because your body is now tapping into your fat stores for energy, which in the case of this article is not a bad thing.
That means we either need to train on an empty stomach or train intensely after using our glycogen stores. Post-workout cardio sessions are great because you’ve used your glycogen stores to power through your weight training workout and can now tap into your fat stores to get you through your cardio workout.
Once you get started on a consistent cardio program while keeping your carbs low, your body will learn to use fat as its predominant fuel source and you’ll become a fat-burning machine in no time! It is best to eat your banana raw, even better if it is just about to become ripe, because it contains lower fructose and more resistant starch.
The 128-page e-book about the food varieties that could boost your metabolism can be yours for free.
Making activity part of your lifestyle will go a long way toward shaving off pounds faster! But whether the ATP is being derived from your fat stores or glycogen (carbohydrate) stores is debatable. Once your stored CP is fully tapped out, the body then either switches to the aerobic pathway or continues onto the anaerobic pathway known as glycolysis to produce more ATP to fuel your workout.
The energy you’ve regained for those 2nd and 3rd sets will ultimately come from the ATP your body produced in the time you took to rest.
Ever notice that the first 10-15 minutes of your jog are less-than-comfortable on your legs and muscles?
Any excess carbs in your diet, however, will be converted into fat and stored on your hips and butt. If you did want to work out more intensely, all you’d have to do is replenish those glycogen stores by eating some carbs.
Try performing a 20-minute HIIT workout three days per week, while on the other four days you engage in 40-60 minutes of low-intensity long-duration cardio, like climbing the StepMill at a slow pace.
Prepare them preferably with little or no oil to enhance their positive effects in your weight-loss diet.
All people should consult their licensed health care provider, before taking any herbal product. But once you push past that first threshold, you seem to be able to complete the duration of your cardio workout with ease. That’s why it’s important to pay close attention to the way our bodies react to the types and amounts of carbs we eat— any excess can wreak havoc on our waistlines. You can boil, broil, bake, steam, or grill your meat, always minus the part when you need to grease. In particular, women who are pregnant or nursing, and persons with known medical conditions, should consult their licensed health care provider before taking any herbal product. That’s because you’ve naturally slowed the intensity of your jog to what is comfortable for your body to deliver oxygen and clear lactic acid buildup from your legs. With this book, you will have better chances of reaching your weight loss goal the natural and most effective way.



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