Over the weekend, a really good friend was discussing how he “cannot seem to reduce 2 kilos”. He feels that it is excess fat weight and we talked about ways in which he can change his workout to optimize weight loss. This got me started thinking about how many different ways of weight loss and fads attended and went over the many years that I have been a fitness trainer.
If there is certainly one thing I’ve learned working out regularly over time will continue to work to get rid of fat. The methods that work for each individual vary depending on the individual’s weight, cardiovascular fitness level, activity level, metabolism, muscle development, size, and gender! For all those, though, if we consume more than our body requires we either store it as fat or have to “burn it off”. Your body at rest uses energy (calories from fat) to force the organs, brain, heart, disease-fighting capability, and skeletal muscle. Quite simply, all of the cells of your body require energy.
The rate in which the body uses energy to operate is known as the basal metabolic process. There are two other areas of calorie requirements, one known as the thermic effect of eating (energy necessary to process food) and the thermic effect of exercise. So how will the body convert energy for use during exercise? You can find 3-principle metabolic pathways, which will be the ways that your body produces Adenosine Triphosphate (ATP). This is utilized through the first few seconds of exercise.
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Creatine phosphate (PCr) in the blood is used to create ATP which powers the cells. Glycolysis means the breakdown of glucose. The body uses this system for the first short while of exercise. If the exercise is very intense (say sprinting), glucose in the blood can be used without oxygen and the by product of the will be lactic acid.
After some time, the lactic acid accumulates (the burning up feeling in the muscle) and leads to muscle failing. That is known as anaerobic or fast glycolysis. If the exercise is less extreme (jogging), glucose in the blood is used with oxygen to create ATP and the by product will be pyruvate which in turn can be used by the oxidative system below. That is known as aerobic or slow glycolysis. What Does It All Mean?
In order to burn up more fat, the intensity level must be held at a rate that is lasting for long enough to move into the “fat-reducing area” or Oxidative System. A lot of people have about 2 hours of stored glycogen (glucose) in the muscle when working out at moderate strength. So it’s safe to presume that if you don’t be running a marathon, you are employing both stored blood sugar and fats when doing your aerobic training.
This pertains to whatever kind of aerobic training you select.Weight training, on the other hand, relies on stored available carbohydrate (blood sugar) because the brief duration/high intensity of each lift doesn’t call for your body to get rid of fat for fuel. The argument that low intensity long duration exercise burns a larger percentage of calories from fat still stands.
Example: a comparison of the calories expended by the same person walking for 1 hour and jogging for one hour unveils that the walking burns up a much higher percentage of calories from fat although the entire calorie expenditure is lower. In conditions of just 100 % pure calorie consumption during exercise the greater oxygen you use the higher your calorie use. If we look at the Oxidative System which uses extra fat but requires more oxygen to do, we can infer that training at medium strength for longer durations will burn up more calories AND an increased percentage of fat.