A Powerful Way to Shed Fat and Keep It Off
By Ty Ferrell The rules of burning fat and maintaining muscle are fairly simple. Fat only burns in the presence of oxygen. The process is called beta oxidation. Oxidation increases progressively during training. The rate of oxidation is specifically determined by the energy requirements of the muscle(s) in use, fatty acid delivery to the muscle (more specifically the muscle mitochondria), and the use of other sources of energy. The oxidative response of the muscle to proper training will also deny the fatty acids to rebuild on adipose tissue and allow even more use of fatty acids to skeletal muscle.(4) The big kicker and payoff for oxidation to continue is lypolysis . Lypolysis is the breakdown of fatty acids stored in fat cells (2). Bad news is the more advance you become at training your body the harder you have to train next time. The good news is the more your body is imposed to this demand for fat oxidation the more allotted fat it will oxidize. Slightly confused yet? It is a never ending process of getting one step ahead of your body. The more endurance savvy your body becomes the more efficient it will become with fat oxidation. What happens is your body will increase oxidation of fat BUT lipolysis will not increase. At this point the human body is saving you a lot of energy in your exercise sessions. In order, to lose more fatty tissue now the bodys composition must enhance muscle and size OR the endocrine system must become more at tune to attacking body fat and leaking GH (growth hormone). Supplementation of steroids is one option bodybuilder types have used to start up lipolysis again. For those wishing to do so naturally, putting the body into a ketogenic state from time to time should do the trick (more on this in a later article). Our main purpose is to increase fat oxidation to the point it is as optimal as LEGALLY and humanly possible. A smart colleague of mine explained it like this: A Honda Civic and Lamborghini Diablo sit in idle at a stoplight. Which one burns more fuel? It would be the Diablo for those who dont know much about cars. The reason.it has a bigger engine under the hood or trunk. whatever. This relates to us as well. Honda Civic type people are too efficient at what they do. They can not expect any change, unless they get a bigger engine (more muscle). Diablo type body is there ..Its that perfect body. It oxidizes (fuel) fat at a high rate no need to change just hold on and maintain. One way of getting fat to burn is using aerobic type output. Another way to get fat to burn is a process called EPOC (excessive post exercise oxygen consumption). A third way is certain combinations of food will cause a thermo effect when eaten. But, we will keep to the training methods for this article. The human body has a main purpose to survive. Looking as good as you can naked doesnt quite fall in the bodys protocol. The body will maintain as much muscle that is needed to meet the demands of your life on any given day. Also, the body must protect itself from a possible nuclear winterand the way the world is going, it might just need it.so it insulates the vital organs (mainly around the core area) with adipose tissue (fat). Fat oxidation can happen by aerobics and other forms of energy systems training. A dreadful long term 25k jog on the treadmill will yield fat oxidation, but it will also use just about everything else in the body to get done. Aerobics burns calories. There is a supposed fat burning zone and caloric burning zone. The fat burning zone is at a lower heart rate. This theoretically will allow for the body to only use fat. The caloric burning zone is higher and will burn calories including calories coming from fat. The major problem with the fat burning zone is the gawd forsaken length of time you have to do it in. It simply is not optimal or efficient for most lifestyles to do aerobics for close to an hour. Not only that, the amount of fat is very minimal and your body easily adapts and prevents anymore major caloric burning. The second type is the caloric zone. This type of aerobics will be a shorter term for time. It is much more optimal in time, but it comes with a fallback. It burns fat and can easily burn muscle up as well. One way to prevent or minimize the cannibalization of the hard earned muscle is to do resistance training before aerobics. Most likely the body will not make a meal out of the muscles that were just used. Also, resistance training uses more fat as fuel than aerobics. This comes with another catch. The body attempts to set up an allotment of fatty acids needed for a given workout. If the workout was efficient enough it can be coupled with a form of aerobics training to get the after burn effect. Another form of aerobics is high intensity interval training (HIIT). This method can be a hybrid between aerobics and resistance training. More effectively it is a maximal/ low impact aerobic training effort. HIIT can be coupled with training to make the fat oxidation process as fast as humanly known. For average Joe or Jane, fat oxidation with aerobics is its highest at a low to moderate intensity. However, advanced to elite athletes will find the highest fat oxidation when more a demanding intensity is placed on the body (5, 2). Maximum oxygen consumption type intensity would be a wise choice for a more advanced athlete/trainee. This training is about 3 -5 minutes long. 80 -85% of max force must be applied for short bursts, while longer duration can fall to moderate max force (1). EPOC is an effect more than a way of training. Although fat oxidation will happen during a resistance training session, it is only after doing resistance training that the body will go through EPOC. What it actually does is attempt to bring itself to a recovery normal state, after the trauma of the session. The body actually produces a more fat oxidation effect as it calms itself and recovers. This effect can happen up to a few hours after training. Aerobics alone will most likely produce a catabolic effect. Hence, a more moderate to low intensity of training will allow for greater fat oxidation (2, 3, 5). Carbohydrates (glycolysis) metabolism is the predominant method the body uses when being hit with a high intensity workout. This will also block fat oxidation. (2, 4) Training will also have to elicit bigger muscles and more joint synergy for optimal fat oxidation. So, dont waste time with leg curls, tricep kickbacks and other small time body movements. (2) When it comes to burning the maximum amount of fat while sparing the muscle, these two methods should be combined. First, resistance training will spark the flame that begins to grow as the session goes. Next aerobics will take the flame and bring about an inferno. Finally, the EPOC effect will continue the fat burning for hours after training. This is fat oxidation at its finest and the key to shedding the unwanted fat and maintaining muscle. References:1. Tudor O. Bompa, PhD., Michael C. Carrera. Periodization Training For Sports 2nd edition. 29-35, 1999. 2. E.T. Poehlman, A.W. Gardner, P.J. Arciero, M.I. Goran and J. Calles-Escandon. Effects Of Endurance Training On Total Fat Oxidation In Elderly Persons.Journal of Applied Physiology, Vol 76 Issue 6. 3. Jeffrey F. Horowitz, Amy E. Kaufman, Amanda K. Fox, and Matthew P. Harber. Energy Deficit Without Reducing Dietary Carbohydrate Alters Resting Carbohydrate Oxidation And Fatty Acid Availability.J Appl Physiol 98, December 17, 2004. 4. Knechtle B. Exercise Intensity And Fat BurningTheoretical Principles And Practical Considerations. Schweiz Rundsch Med Prax. 2002 May 22 5. Bergman BC, Butterfield GE, Wolfel EE, Casazza GA, Lopaschuk GD, Brooks GA. Evaluation Of Exercise And Training On Muscle Lipid Metabolism. AM J Physiol. Jan 1999. Ty Ferrell is a NASM certified personal trainer and a constant student of the vast field of fitness. He is the founder of http://www.thefitnessroad.com and can be reached there. Article Source: http://EzineArticles.com/?expert=Ty_Ferrell http://EzineArticles.com/?A-Powerful-Way-to-Shed-Fat-and-Keep-It-Off&id=517503 phentermine no prescription overnight delivery buy phentermine without a rx phentermine online overnight buy cheap phentermine without a prescription
