Fat Burning Exercise

[TheNewSpartan]

They came out with this "walk slowly to burn fat thing" cos they know that most of us are lazy bastards !!!!

I agree! :yes

Running is great, You use the biggest muscles in your body ergo the most fat burning potential, and also help your joints and tendons increase in endurance in strength. Also, with running, it also helps your Hip-to-waist ratio. so you get that curved look.

[cmcole]

Pammie, your link is no longer effective

The link to the brochures only gives an advertisement to purchase them

[Roserae]

Originally Posted by californiacasey

The thing about jogging/running burning carbs instead of fat....well when you're eating the Atkins way, you don't have many carbs to burn, so once those are gone, your body has to turn to your fat whether you're jogging, walking or stair climbing. So why in our case would walking be better than jogging? It doesn't take very long on the treadmill to burn off 20 grams of carbs and then turn to your fat stores for energy! Am I right here or missing something?

I know this is an old thread...but I have a question about this. I also was thinking that I don't have carbs to burn, so I should go straight into fat-buring mode when I exercise intensely. But my sister pointed something out to me that rings true. Protein is easier to burn than fat, so if you are running or doing an exercise that is really increasing your heart rate beyond that 70% or so, then your body is going to break down muscle in order to get the energy it needs fast. If you are walking or exercising at a lower intensity,then the body has time to break down the fat...which it would rather do, than protein. But if it needs energy quickly and can't find the carbs right away, it will break down protein. Same thing with someone on a high carb diet...once the body goes through the glycogen stores after about 20 minutes and it still feels it's in crisis mode (running) then it will turn to protein before fat because it is a quicker source of energy. Is this right? It makes sense to me, which is why I can understand that 'they' say to workout at a lower intensity if fat-buring is your goal. This would be true especially for those of us on a low-carb diet as we don't have any glycogen stores.

Also a reason why resistance training is so important if you are a runner or exercise at high intensity. So you can save your muscle mass.

What do you guys think?

[ttdriver]

Don't believe all this nonsense... ....if God has given you the legs and lungs and you are fit enough for the occasional sprint....go for it !

AMEN!

Betty

[Roserae]

Originally Posted by ttdriver

AMEN!

Betty

I guess I'm looking for more of a scientific answer here, rather than an anonymous quote. (I'm assuming this was directed at my question). If what I am saying in the above post is not true for a fat-burning metabolism, can anyone tell me why that is?

I want to be sure I am getting the very most out of my workouts. I don't want to be killing myself trying to run if a quick walk will meet my needs better.

[Skyhawk747]

Originally Posted by Roserae

I know this is an old thread...but I have a question about this. I also was thinking that I don't have carbs to burn, so I should go straight into fat-buring mode when I exercise intensely. But my sister pointed something out to me that rings true. Protein is easier to burn than fat, so if you are running or doing an exercise that is really increasing your heart rate beyond that 70% or so, then your body is going to break down muscle in order to get the energy it needs fast. If you are walking or exercising at a lower intensity,then the body has time to break down the fat...which it would rather do, than protein. But if it needs energy quickly and can't find the carbs right away, it will break down protein. Same thing with someone on a high carb diet...once the body goes through the glycogen stores after about 20 minutes and it still feels it's in crisis mode (running) then it will turn to protein before fat because it is a quicker source of energy. Is this right? It makes sense to me, which is why I can understand that 'they' say to workout at a lower intensity if fat-buring is your goal. This would be true especially for those of us on a low-carb diet as we don't have any glycogen stores.

Also a reason why resistance training is so important if you are a runner or exercise at high intensity. So you can save your muscle mass.

What do you guys think?

Hi, Good point!

I am running down my gym in the morning for 30 mins every day followed by Weight training later in the early evening. I am deep in ketosis but dont appear to be losing weight and my Muscle mass is declining. I have lsot 0.4kg of muscle this past 8 days so I think this theory is a correct one!

Anyone have any answers?

[2big4mysize]

Ask your sister to show you exactly what text book she aquired that info about proteins burning easier then fats. Many of those muscle site folk don't understand how the human body works. When there are free proteins running around in our blood stream our body grab them and store them as primarily free pool amino acids in our muscles and organs for use when needed. this isn't actual muscle tisue this is free pool. alanine is the amino acid that can be converted to glucose and there is another protein that must be degraded for your muscles to activate the growth enzymes too.

okay here is the science the human liver can convert the glycerol part of the body and dietary fats, 2 amino acids and lactose to glucose.
the energy cycle has been named for a carbohydrate and every laypesron assumes only carbohydrates can be used in those cycles.

Carbon for carbon the human body will extract more energy molucoles ATP from fats them carbohydrates or proteins those are what the body uses as fukle it converts the carbs, fats or proteins to ATP in several reaction some using oxygen and some not. it reclycles the waste products of the energy systems for futher fuel generating too. the glucose is stored in teh human body with a phosphate bond that can be quicklu broken for quick energy but again the protein being converted to glucose doesn't have this phosphate bond nor goes any of the organ produced glucose so there isn't any advantage in it as the source of the storage molecule of glucose sourse.

Those folk that are low carbing have extra fatty acids stored in the muscles and have a constant supply of ATP from the beta oxidation going on so after the inital 10-15 second burst of energy from the fracturing of the phosphgen stored energy and the 2=3 minutes of stored glycogen th3e body doesn't care when what the source material is and will burn whatever it has since we on Atkins are constantly burning fatty acids for fuel we have the glucagon hormone in cirrculation and are pulling fats for fracturing from the fat cells all the time. As long as we have the ketone formation systenm to remove the log jam at the 2 carbon aerobic burning site we can burn fats fro fuels far longer in an exercise session then carbs/proteins which need a high blood sugar level to keep the insulin production up for the degradation of the proteins for fuel. since insulin and fat burning glucagon are in negative feed back loops the Atkins way of eating will keep you fat burning mode once your quick energy from your carb stores are used up. Muscles trained on low car high fat eatting have also been shown to adapt to store more faty acids and grow and store more of the fat burning enymes carrier molecules and powersites.



Do your cardio and burn of your fats do your resistance training and burn of your fats too. Afterwards your body will recycle the fre pool amoino acids the gylcogen and the lactate for resupplying your muscle glycogen stores.


there is a topic in the most memeoralbe Bren posted with all the details of the steps involved in why Atkins folk burn fats not muscles for fuel if you need all the scientific names

happy low carbing.

[Roserae]

Wow! Thanks for the explanation. I'll probably have to read it a few more times to actually understand it, but that helps put things into order. It's hard to know what information to trust because most, if not all, the research into this kind of thing is based on a glucose-burning metabolism, not a fat-burning one.

I'm not going to ask my sister that question, btw. lol. She doesn't believe the Atkins diet is healthy, and she's an exercise fanatic. She is supportive of me and my exercise efforts, and my diet choice for that matter, she just doesn't agree with it. So, I know challenging her on this wouldn't do me any good. (she's my big sis, ya know, lol)

So, I have a question. At what intensity SHOULD I be working out? I've been doing low intensity for a couple of weeks now and I just got my new heart rate monitor, so I am better able to keep my heart rate in the correct zone for that. But, now I'm not sure what to do.

It's been very difficult trying to figure this whole exercise thing out. I just want to be using my time exercising in the most efficient way possible. If I do a higher intensity, can I cut back on the amount of time and still get the same benefit as a lower intensity for a longer time?

Thanks for any help.

[2big4mysize]

okay to dummy it down fats run in that glucose burning clyce too at both the areobic stage 2 carbon from the end product of beta oxidation of fatty acids AND at the glucose stage from the glucogenesis of the glycerol part of the fat storage molecule after all it is a carbohydrate too. The scientist who fist discovered that enrgy pathway just named it for the carbohydrates not realizing fats proteins and carbohydrates in our body could be altered to enter that pathway.

You can chose to do a 20 min high intensity workout for your cardio and get the same benefit cardio wise as a fat burning 60 min workout. But for weight loss you want to burn up cals not just get heart healthy. High intensity gets onto the anerobic stages and after about 20 min trigers liver and kidney release of stored glycogens which ups the insulin levels and stops the fat metabolism So you could do 20 min high and then drop back to your lower fat burning rate and for the same amount of time have burned more cals then if you did the whole thing in your fat burning mode.

that is the beauty of the HITT stuff we wretch it up a notch to high intensity and burn cals like crazy and then slow down to allow our muscles to recover in the fat burniong heart rate range and not signal the reserves to be released activating the insulin. Then we again kick it up to high intensity for a bit and then bring it back down. Loonatika does HIIT too

As our bodied get used to the work load we can increace our intensity quite a bit. I can do 60 min of alternating full out for 1/4 mile/ recovery for a 4th mile HIIT workouts. I can do the BFL style weight lifitng program 12/10/8/6/12/12 lifts with heavier weights each set and one min rest between each set except for the last one which is a zero rest set and do a full upper body day with 20 min cardio after it and a full day lowerbody 2 days later with 20 min cardio after and the HIIT on the weight lifting rest days.

you will see as you get in better shape you can go longer faster and your heart rate will still be in your selected range. As I posted in the Century CLub TDL exercise challenge I started out in 2002 doing 20 min at 2MPH and thought I was Rocky on top of those steps at the end. now I would walk off the front of the treadmill if it was only going 2MPH as my normal treadmill walking at resting heart rate is 3.5 MPH. I do my cardio flat at 7.5 MPH and my HIIT on incline 8 and right now 6.5MPH and flat at 5 for the recovery part so my fat burning on a flat treadmill is 5MPH

you can use your meter to figure out what you need to do to have your heart rate at the 60% level for fat burning and 75-80% for your cardio 20 min 3 times a week. As you get in better shape you will need to increase the intensity level to achieve each mark. Most weight loss exercise experts will tell you you need at least 45 min of exercise for weight loss

HAppy low carbing.

[Roserae]

Originally Posted by 2big4mysize

okay to dummy it down fats run in that glucose burning clyce too at both the areobic stage 2 carbon from the end product of beta oxidation of fatty acids AND at the glucose stage from the glucogenesis of the glycerol part of the fat storage molecule after all it is a carbohydrate too. The scientist who fist discovered that enrgy pathway just named it for the carbohydrates not realizing fats proteins and carbohydrates in our body could be altered to enter that pathway.

Hee hee...you need to work on your 'dummying it down'. But I generally get what you are saying here and I appreciate the explanation. :geek

Thanks for the advice on the exercise too. I can tell the low-intensity for long term is going to bore me silly, so I'm glad to know I can rev it up a bit and not worry about losing muscle mass if I do it right. It will also be fun to play with my new monitor! Thanks again.