Strategic fat burning -
On these days the goal is to burn fat, so everything put into the body should be to induce lipolysis—the burning of fat for energy.
In other words, these are your low-fat days. There are two enemies of lipolysis and fat burning:. It may be helpful to think of fat and sugar use for energy as two separate faucets: when sugar is available, the body will turn down the volume of fat burn on one faucet and increase the sugar burn of the other faucet.
This is related to insulin. When the pancreas releases insulin, lipolysis is inhibited [4]. Share This: On longer, slower aerobic days, foods that trigger insulin release, namely simple carbohydrates, should be avoided completely. Lactate - According to research, another inhibitor of lipolysis and fat burn is lactate.
Lactate is present in muscles for energy use at rest and during high-intensity exercise. Lactate is either used by slow twitch muscles for energy or it gets recycled to the liver for glycogen storage.
So, the more lactate has accumulated in the body, the less fat will be burned during aerobic exercise. High-intensity exercise causes large increases in lactate production and therefore should be avoided on low-intensity days designed to burn fat. The lower the exercise intensity, the higher the percentage of fat that is burned.
Share This: Aim to maintain a heart rate between and during exercise on low-intensity days. The major takeaway—and the basic information you want to relay to your clients—is that to lose weight while gaining, or at least not losing, muscle, you need to alternate your workouts between high-intensity, anaerobic exercises, and low-intensity aerobic work.
And then fuel accordingly on those days:. On high-intensity days, acquire or preserve muscle by eating more and including carbohydrates. On low-intensity days, burn fat without losing muscle by truly keeping the workout intensity low and by avoiding carbohydrates, especially simple carbs.
Burning fat and maintaining muscle is both difficult and time-consuming. No quick fix exists. Encourage your clients to use the slow and steady, proven approach and to avoid fad cleanses and other diets based on drastic caloric restrictions.
These types of fueling strategies combined with exercise rich programming can cause immediate drops in clothing size and win on the scale, but over the long-term, they do more harm than good. Always focus on the long, slow, disciplined, and healthy approach to exercise and fueling. Intrigued by the relationship between food and fitness?
Boost your knowledge and build a money-making career with the ISSA'S Nutritionist course. Learn how to help clients amplify their progress with optimal nutrition and hit their fitness goals faster! Brooks, G. Intra- and extra-cellular lactate shuttles. Quantitative assessment of pathways for lactate disposal in skeletal muscle fiber types.
Gladden, B. Muscle as a consumer lactate. Gualano, A. Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during exercise after muscle glycogen depletion.
Journal of Sports Medicine Physical Fitness, 51 1 , 82 — Jeukendrup, A. Fat metabolism during exercise: A review part 1: Fatty acid mobilization and muscle metabolism.
International Journal of Sports Medicine, 19, - McArdle, W. Exercise physiology. Seventh Edition. Lippincott Williams and Wilkins: Philadelphia, PA.
Thibaudeau, C. Fasted cardio eats muscle. Plus 6 other fat loss mistakes. Verkhoshansky, Y. Sixth Edition. Verkhoshansky: Rome. Personal trainers create safe and effective exercise programs.
But what if your clients want nutrition advice too? Here is what you need to know before dispensing food-related advice. While it is true that there is no magic pill, or potion to promote healthy and rapid fat loss, there are however, proven scientific methods to help personal training clients burn fat instead of muscle during their workouts, and afterwards as well.
Most often, when the number on the scale changes, it's due to fluctuations in the amount of water, glycogen, and waste in your body, which shift from hour to hour and day to day. Losing body fat, however, takes longer, and a calorie deficit may be just one component of your weight-loss game plan.
Here, experts share how to lose body fat if that's your goal using research-backed methods. Here, experts share their other strategies for how to lose fat, retain muscle, and achieve your weight-loss goals.
Turns out, your body fat could play a role in weight loss. Just as there's more than one kind of fat in food , there's more than one type in your body. White fat stores extra energy and can contribute to obesity, according to the National Institutes of Health , while brown fat aka brown adipose tissue , actually burns calories.
But not all adults have both kinds: A study of more than 52, people found that only 10 percent of participants had brown fat. This type of fat contains more mitochondria, the parts of cells that generate heat and become highly activated in response to cold temperatures, exercise, and caffeine, than white fat.
You're able to burn more calories at rest when brown fat if you have it is activated, internist Aaron Cypess, M. Exercise is one of the easiest ways to increase the proportion of brown fat to white fat.
In a study , scientists at Harvard's Dana-Farber Cancer Institute discovered that working out releases a hormone called irisin, which converts white fat to brown — and improves cardiovascular and cognitive functioning.
To nab its benefits and improve your health overall, consider exercising for a half-hour at least five days a week, as the Centers for Disease Control and Prevention CDC recommends.
Taking vitamin D daily may be a beneficial strategy for how to lose fat. A small study at the University of Minnesota found that people who started a weight-loss program with higher levels of vitamin D lost more weight than those who had "insufficient" levels of the nutrient.
Other research suggests that vitamin D appears to boost the effectiveness of leptin, a hormone that signals to the brain that you're full. Since few foods naturally contain vitamin D, Shalamar Sibley, M. Despite what most people think about how to lose fat, it's not just about workouts — it's also about moving more in general.
In fact, the physical act of sitting or lying down may actually speed up your body's production of fat, according to research published in the American Journal of Physiology-Cell Physiology. When you lounge on a sofa or in a chair for extended periods of time, you exert forces on your cells that cause them to become stretched out and may ultimately increase fat production, according to the researchers.
Glued to your desk every day for eight hours or more? You need to take action, says Richard Atkinson, M. Get up and walk around for five minutes at least once an hour. Take a stroll around the office. Go talk to a coworker rather than sending an email.
Pace back and forth while talking on the phone. When you're watching TV at home, get up and jog in place or do jumping jacks during commercials or try one of these at-home workouts.
These short bursts of exercise can help you burn calories and keep your cells healthy. A review of studies concluded that regularly sipping green tea can potentially help you lose weight.
This weight loss is the result of EGCG , a compound known to reduce fat absorption. But that's not all the drink does: "Green tea also increases the amount of fat that your body eliminates," explains study author Joshua D.
Lambert, Ph. Experts say that drinking three to five cups every day may help you lose weight. Current research shows that there are more than 30 genes that may affect your weight. Specifically, people who have a variant on chromosome 16 on what's called the FTO gene, have a 20 to 30 percent higher risk of obesity than those who don't have a variant, according to an article published by Harvard's School of Public Health.
But having a gene variation doesn't mean you're destined to be overweight. For starters, research shows that just believing you have a gene variant that may contribute to obesity may actually reinforce unhealthy behaviors.
Plus, a British review found that exercise can trump your genetics: Physically active people who had one hour or more of moderate-to-vigorous exercise a week with a gene variation linked to obesity are 27 percent less likely to become obese than less active people who also have the gene.
Aim for the CDC's recommended minutes of moderate-intensity aerobic activity and two strength-training sessions to stay healthy and help you meet your weight-loss goals. Use these tips if you're aiming to successfully lose weight. Most folks eat quickly, chewing each bite just a few times, which may lead you to consume more food than you realize.
Slow down and try to eat more mindfully : In a small study , people who chewed each bite 40 times ate almost 12 percent fewer calories than those who chewed just 15 times. When you chew longer, your body produces less ghrelin, a hormone that boosts appetite, and more of the peptide hormones that are believed to curb hunger.
Plus, the more you chew, the more thoroughly you break down food, which may release nutrients into your blood faster and give your brain time to register that you're full.
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