Lose Body Fat or Lose Weight? 9

Posted on June 28th, 2010 by Mic in Female Fitness Resources

couple lost weight

couple lost weight

Hi,

Finally, we get to the exercise aspects of the lose body fat or lose weight series. It has been a long time in coming.

Okay so let’s look at how exercise works. This will be somewhat simplistic so that even I can understand it:-).

When you start exercising you first burn ATP (adenosine-5-triphosphate).

ATP transports chemical energy within cells for metabolism. This immediate source of energy gets used up within the first few minutes of exercise.

Then the body look for more energy. It gets it from the carbs stored in your muscles. Once that gets too low then it goes looking for carbs stored in your fat.

This happens after about 20 minutes. Thus the you have to do aerobics for at least 20 minutes before you burn fat.

Problem is you really don’t want to burn fat during exercise.

If you do you are signaling the body to store more fat, so that it will be on hand when you exercise the next time.

What we are saying here is that long term, low endurance exercise will actually help your body store more body fat. Not exactly what you are looking for.

The goal then is to do the correct amount and type of exercise.

We touched upon this in other posts before this series.

You want to do high intensity exercise for short periods of time.

For example you would do a sprint, whether running or on a stationary bike, for 10-60 seconds. Then you would walk or pedal slowly for say 30 seconds or until you get your breath back.

Then you do the same thing again. Do that series for 20 minutes. Or at least build up to that.

Remember how you have to introduce diet changes gradually. Well, the same is true of exercise changes.

If you go out and try to sprint and walk for 20 minutes, you probably won’t be able to move for a few days afterwards. That is because your body isn’t used to it.

Maybe you have to start out with a jog and walk. Or a walk and stop and rest. It doesn’t matter. Start somewhere and build up to that level.

Exercising this way will burn way more body fat than long term slow and steady workouts.

The reason this happens is because of the after burn effect, or more scientifically (EPOC – excess postexercise oxygen consumption).

This means that you will burn way more body fat after the exercise stops than you ever could by doing normal exercising.

In effect this high intensity exercise affects your hormones in a positive way. Here is a very -again – simplistic way of following the hormones.

Exercise raises adrenaline and cortisol (remember you do need cortisol in the picture). This builds up lactic acid which in turn triggers the release of testosterone and HGH.

So this hormonal concoction of adrenaline, cortiso, testosterone and HGH puts your body into a fat burning mode – turning on the EPOC effect. This effect can last up to 48 hours after you stop exercising.

Long term medium aerobic exercise does not affect any of these hormones (at least not in the same way), so your fat burning switch does not get turned on.

Okay, so there you have it. A simple way to lose body fat, along with losing weight.

Now you can use this high intensity stuff with running, biking and weight lifting or just about any activity. Again, just build up to it and once you reach your body fat loss goals then keep on the program exactly as it is for another 36 days.

Then you will have the body of your dreams for your lifetime.

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