Fat Loss

A lot of people keep on asking me, how to lose body fat ? How to get shredded ? What is the most beneficial training to uncover those muscles and make them visible ? My answer is simple ; start eating clean and do metabolic training and sprints. Aerobic training once considered to be superior for fat loss,as fat is the preferred fuel for low intensity activity.The body burns fat when free fatty acids are used for fuel. As exercise intensity increases ,the proportion of fat used for energy will decrease.Consequently,many trainers believe that intense conditioning drills are not effective for fat loss. Unfortunately ,those who focus solely on the fuel source used during the activity fail to consider what happens the rest of the day. What about the other 22 or 23 hours a day that you don’t spend exercising ? What does the body do during this period ? In fact,research confirms that fat loss is not dependent on the fuel source used during the activity.It is equally ( or more important ) to focus on the events that take place after the workout. Intense exercise sessions lead to significantly higher post exercise energy expenditure.Resting metabolic rate may remain elevated for many hours. Consequently,the body burns calories long after the workout. Science confirms that strenuous exercise will elevate postexercise metabolic rate for a prolonged period,which ultimately results in postexercise lipid oxidation.So,while little fat is burned during a short,intense conditioning workout, a significant amount is burned after the workout ( during the recovery period ) Whenever one considers optimal protocols for fat loss,it is essential to consider overall calories expended, rather than focusing solely on the energy source used during the actual session. Less intense exercise ( aerobic ) has much less of an effect on many fat loss contributors.One notable study compared the duration and magnitude of EPOC between resistance exercise and aerobic exercise.Both workouts were equal in duration and intensity.The results of the study confirmed that oxygen consumption was considerably higher following the resistance workout.Elevated oxygen consumption also continued for a longer time after the resistance workout. Additional research has noted a positive relationship between fat expenditure following intense exercise and growth hormone release.Growth hormone is known to influence lipolysis, the breakdown of fat stored in fat cells. Researchers in one recent study noted that “the increase in fat expenditure during recovery was directly related to GH release” Lastly (and perhaps most importantly),let’s not forget that the muscle built through strength training burns energy as well.Energy is used to build and maintain muscle. As mentioned earlier, if your conditioning plan leads to muscle loss,metabolic rate will suffer. Clearly,we want to build,or at least maintain muscle.Our conditioning plan must not interfere with this basic goal.

 

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