I am not a
scientist! Information in this article are not the product of a specific
scientific study on the subject of fat-burning mechanism. I am a fitness
trainer who trains every day dozens of people to improve their appearance,
health and fitness, but also a coach who is working on their professional
development (reading books and professional articles, reviewing professional
DVDs, attending seminars, and maintaining their own lectures) . And all of this
with one simple goal: How can I better understand the processes that occur in
the body under the influence of training and nutrition.
Although I've made
the effort to put forward here information is maximally reliable (and
personally at this point I firmly believe in them - otherwise they would not or
was), no one can say that the smartest guy in the world and it has all the
answers - and neither do I. !
Therefore, you are expected to "assign your mental gears" and you can
decide whether you make the quality of the information presented and based on
common sense. If so - great! Apply them and expect good results. If not - then
that's great! Proceed further in their beliefs and no one will get mad at you
... :)
What is the
mechanism of melting fat?
In short, it is a
theory that the best body fat burning during prolonged moderate-intensity
activity. Specifically, we're talking about activities (running, cycling, etc.)
that take place at 120-150 heart beats / minute, for 30 minutes or more. Why 30
minutes or more? Because the mechanism of melting fat (according to theory) -
does not include the border than before and just after her!
However, despite
the millions of people around the world to this day believe in this theory and
practice on it, I will openly say that I disagree with it and I think that -
totally wrong! And here's why ...
Following the
latest findings in the field of exercise physiology, we come to the incredible
information that says that the activity of low intensity, the greater
proportion of melted fat. What is the activity of higher intensity, the
proportion of melted fat free! Paradoxically, right? (Otherwise, of this I have
already spoken briefly in one of my earlier articles ).
However, when you
think about it, really. Specifically, when you're sitting at home and watching
TV (very low intensity activity), the requirement for delivering energy to your
muscles and organs is very small - so the body can supply the necessary energy
from fat. This process is going pretty slowly, but since just sit and do
nothing body will have plenty of time to degrade fat and turn it into energy.
In other words, you are the best "fat-burning zone." The only problem
is what to do with such activities spend miserably low in calories, which I
believe is clear to everyone ...
On the other hand,
when you are for example on the track and run 400 or 800 meters in the
strongest pace, the demand for the supply of energy to your muscles and organs
is - very much! That is why, the body will not opt for supplying energy from
fat (because the process is simply too slow) but will supply energy from
carbohydrates, which is much faster and easier. (In some ways, it's like you're
very thirsty and you have two options: to drink water that is at 10 m distance,
or water that is on the 1,000 m distance. Course you opt for this, which you
quicker and more readily available ) In this situation, the body is not even
close to "fat-burning zone", but why spend an enormous amount of
calories in a given time.
Forget the
calories and fat!
The problem that
is regularly repeated is that people are focused on the total number of
calories you will spend on the training, and that a greater proportion of those
calories come from fat, and constantly trying to train in the "fat-burning
zone." And I tell you plainly: Do not worry about the fat-burning zone
because it does not matter how many calories you spend on training, much less
how many of them come from fat! I know this seems contrary to everything you've
ever heard or read, but they really are! And to get to know, I'll give you a
clear, mathematical proof:
Imagine a person
who is focused on the total number of calories burned, so she decided to run 60
minutes in the fat-burning zone (that is the aforementioned range of 120-150
heart beats / minute). In those 60 minutes people spent as 500 calories, of
which 50% came from fat (mean 250 kcal). Because a person is not trained
intensely enough - did not produce any metabolic stimuli ( which is very
important )! Therefore, the remaining 23h a day will spend basal metabolism eg
100 kcal / hour, of which 75% will come from fat. When all of this calculation
is as follows: 23h x 100 kcal = 2300 calories x 0.75 = 1725 calories from fat.
We add to those from 250 odrađenog training and get that person in an entire
day (24 hours) spent a total of 2800 kcal, of which 1975 were from fat (about
70%).
On the other hand,
imagine a person B who is not focused on the total number of calories burned
than on quality, functional training. This person will do 60 minutes of
combined training, which will include intensive circuit training with weights
(practicing whole body) + shorter but more intense cardio workout. The
combination of the people will spend (at least) are also 500 calories, of which
25% will come from fat (mean 125 kcal or less than twice the person A). But
since the high intensity training, person B has produced sufficient metabolic
stimuli ( which is a key figure in this story ), so that the remaining 23h a
day basal metabolism spend 150 kcal / hour (of which 75% will come from fat).
When all of this calculation is as follows: 23h x 150 kcal = 3450 calories x
0.75 = 2587 calories from fat. We add those 125 from odrađenog training and get
that person in an entire day (24 hours) spent a total of 3950 kcal, of which
2712 were from fat (also about 70%).
Therefore, we have
two people who are trained as long (60 minutes), and who spent the same amount
of calories in the training (500), but with the final result (after 24 hours of
the day) - drastically different (3,950 kcal compared to 2800 kcal - 1150 kcal
or difference)! And all this despite the fact that person A spent more calories
from fat than person B in the course of the training!
However, the
overall quality spell-body workout, which produces sufficient metabolic
stimulus that is just beginning! Specifically, the difference between person A
and person B is 737 kcal from fat - in just one day! Now multiply it with eg 3
months (90 days) and get an enormous difference from - 66 330 kcal! Do you know
what a difference in kilograms? Full 7 pounds directly from fat! (7.37 kg to be
exact)
Yes, you read
correctly. Person B is in the same time period (90 days), with the same amount
of training (60 minutes) spent 7 pounds more fat than a person! And all without
having to even bother mechanism melting fat, the number of calories burned, fat
calories burned, etc. in what I call "fat-burning zone"!