Fat burning from A to Z. How to start the process?
Metabolism . Why is burning fat so hard?
What happens when you go on a diet?
Food Fat Burners.
Fat burning conditions.
Training for burning fat.
Cardio for burning fat.
How to teach the body to burn fat faster?
How to understand that you drove away fat, not muscle or water?
To start fat burning, you must, in fact, outsmart your body. Because he will take care of his deposits to the last, sacrificing water, muscles and your good health. Why it happens? And what to do to burn the fat on the sides, and not the muscles?
Metabolism . Why is burning fat so hard?
A person cannot live without fat. Fat is involved in the formation of cell membranes, protects organs from damage, plays a role in metabolic processes, and even produces hormones. But the main thing: this is a huge reservoir of energy that the body protects in case of hunger. And here is the main ambush. Because we and our body have a fundamentally different view of this reservoir.
This is excess fat for us – evil. And for our body, it’s like an account in a Swiss bank: the more it lies there, the better. Our distant and not very ancestors had to starve so often that it could not be otherwise. Progressive mankind began to struggle with overeating and excess weight 50-70 years ago, and before that, for many millennia, earthlings massively died just from a lack of food (and even now in many countries they continue to die, which is already there).
The body stores fat whenever possible so that you do not die of hunger.
Therefore, the body of a New York top manager with the same readiness stores fat as the body of a poor peasant woman from some Uganda.
What happens when you go on a diet
Imagine that you are a driver traveling on an urgent matter to a place where there is one refueling per thousand kilometers, and even then it is not a fact that there will be gasoline. What will you do? That’s right, you push into the trunk, and maybe into the cabin, as many full cans as fit there. And, of course, you will drive in the most economical mode.
If we continue the analogy, then from the point of view of our body, fat is just an additional supply of fuel. When plenty of food, it is not so necessary. But as soon as calorie intake decreases, the body perceives this as the onset of hunger. It includes the most economical mode (hence the lethargy, and a breakdown), and begins by hook or by crook to store fuel – fat. And in order to preserve it to the maximum, he starts up another asset – muscle tissue. After all, you can survive without cool biceps, and without cubes on your stomach. And the muscles even at rest spend energy. In the famine, you cannot afford such a luxury.
Not only that, when food becomes plenty again, the body “just in case” increases the supply.
This explains the effect of yo-yo, when after a diet the weight does not just return, but becomes even more than it was. And – worst of all – the increase is due to fat.
Weight gain after diet comes at the expense of fat
And here also hormones are connected. As soon as the adipose tissue begins to decrease slightly, a signal arrives in the body, and the body urgently produces the hunger hormone ghrelin. Hence the torment of everyone who is on diets: it seems that the stomach is filled to the eyeballs (low-calorie foods), but you still want to eat until you lose your will. That’s all he is – fat! It submits “SOS” so that you immediately begin to replenish what you spent, because who can know how long the hunger will last?
Vicious circle, huh? Well, this is how to look. If hunger is true (which only in our world does not happen), then our chances of survival are greatly increased (joke!)
But seriously, no matter how our body resists, it is up to everyone to make him burn fat. But as? Now we will tell.
Food Fat Burners
A slippery topic actually. Yes, the network is full of advertisements for funds that supposedly drown fat no worse than the sun – spring snow. But how many people do you know who really dramatically and most importantly permanently reduced their deposits by simply starting to drink pills or supplements? If everything were so simple, then the problem of obesity in the world would long ago come to naught. Yes, there are drugs used by professional athletes. But they have a lot of contraindications and many side effects.
Means that prevent the absorption of fat are usually prescribed by a doctor. But they are more likely to help not gain new pounds. But what has already been accumulated may not work. In any case, it is necessary to be treated with such drugs not just like that, but against the background of a decrease in fat intake from food. Otherwise, you will encounter very unpleasant phenomena, such as, for example, uncontrolled bowel movements (and this is not a joke).
As for pineapples, grapefruits, ginger and other green tea, their fat burning effect, to put it mildly, is greatly exaggerated. No pineapples will help if sitting on a sofa they seize full plates of dumplings and pots of olivier.
Fat Burning Conditions
Firstly, it’s already clear that dieting is not an option. Instead, establish the right diet so that, on the one hand, you get enough nutrition, on the other hand, you don’t overeat. And stick to it constantly. Read how to do this easily here.
Secondly, in order to burn fat, one must take into account the rate of processing of lipids (i.e. fats) by the body. This process is scientifically called oxidative.
Fat Burning Workouts
Have you seen men on the beach with pumped cubes on their stomach sticking forward? This is the result of an incorrect fight against deposits. From the fact that you will simply drag iron, fat will not go away. Why? Here is how this is explained by the outstanding trainer, Olympic athlete, founder of the Race School Leonid Shvetsov.
Founder of the Running School Leonid Shvetsov.
Yes, from strength training, calories will be spent in huge quantities. But during the first meal, the body will try to make up for the loss of energy. And if there is not enough food at the table, he will take it by splitting his muscles, but he will not let the fat into the furnace.
The mechanism here is this. When you start a workout, the body needs extra energy for muscle. First, he gets it through glucose dissolved in the blood, and glycogen stored in the muscles. All this is, so to speak, the fast fuel that you refueled with food. Fat is another matter. It is released from the depot only when glucose and glycogen stores begin to deplete. Usually this does not happen earlier than 30-40 minutes after the start of the lesson. So the fat burning training should last about an hour. In this case, the lesson should be continuous. Hence the moral: power loads, implying approaches and rest between them, will not work by definition.
Another important point. Fat burns only with the participation of oxygen. This means that the most effective workouts for burning fat are aerobic, they are also cardio. During such exertion, the capillaries expand to the muscles. Blood flow increases. At the same time, the amount of myoglobin protein increases. It binds oxygen and carries it to the muscles. And this is exactly what we need.
Cardio Training for Fat Burning
Fat burning training is good in that you can choose your own activity to your liking. Do not like to run – swim, do not want to get into the water – ride a bike.
What really matters is their intensity. Waddling walk, with stops to ride a bike or a leisurely walk on skis, admiring nature – not a ride. To lose weight, you have to strain.
At the same time, you also do not need to squeeze the maximum out of yourself. As soon as shortness of breath begins, fat immediately ceases to burn, and muscles begin to split instead. Yes, and to maintain such a pace for an hour is impossible in principle.
The best way to understand that you are in the right load zone is to entrust control to an assistant in the form of a watch or bracelet. A great option is a workout program at Garmin . A smart device will help not only evaluate the effectiveness of each sports activity, but also show the dynamics.
Visually visible in this table.
|Color zone||Training effect||Aerobic effect||Anaerobic effect|
|0.0 to 0.9||There is no effect.||There is no effect.|
|1.0 to 1.9||Minor improvement.||Minor improvement.|
|2.0 to 2.9||Maintaining aerobic fitness.||Maintaining anaerobic form.|
|3.0 to 3.9||Improving aerobic fitness.||Improving the anaerobic form.|
|4.0 to 4.9||Significant improvement in aerobic form.||Significant improvement in anaerobic form.|
|5,0||Too high load, potentially dangerous without sufficient recovery time.||Too high load, potentially dangerous without sufficient recovery time.|
To understand whether fat burns during training, you need to monitor the pulse.
The best pulse for fat burning – 130-140 beats per minute
Out of habit, it may not be possible to achieve the desired heart rate: during the same run for beginners, the pulse often surpasses 160. This means that the pace needs to be reduced. But do not reduce the duration of the lesson. Over time, your stamina will increase, and it will be possible to maintain the desired training intensity without any problems.
It’s also convenient to monitor how your shape improves with the help of a sports watch . For this, the v2omax indicator is used. It makes it possible to see how much oxygen the body processes. This is one of the most accurate indicators of the ability to carry loads. The higher your VO2, the easier you train and the faster you recover.
To train, as we have said, you need at least 3 times a week. And not in a row, but in a day, otherwise the body will not recover, and the process of fat burning will either not start at all, or will go through a stump-deck.
To burn 1 gram of fat, you need to spend 9 kcal. A kilogram of fat “will cost” 9000 kcal, 10 kilograms – 90 000 kcal.
An hour of jogging can spend an average of 400 kcal. But fat will begin to burn at best half an hour after the start of training. Therefore, according to the most optimistic forecasts, it will take up to 200 kcal to process it under such a load.
It turns out that you will get rid of a kilogram of fat in the absence of a diet for almost 4 months. This is if you do not allow the formation of new deposits. Of course, this is an estimate. Each person during a workout spends a different amount of calories. So, in order to evaluate your effectiveness, it is better to use a sports watch or fitness tracker.
How to teach the body to burn fat faster
This secret was also shared with our readers by an outstanding trainer Leonid Shvetsov.
No “wonderful” turbo burning pills are needed. But we warn you right away: it will take a lot of time, not just a lot. Specifically, two and a half hours of continuous training three times a week.
This time is necessary not only to process all glucose and all glycogen from the blood and muscles, but also to stimulate the release of enzymes that break down fat. If you regularly train this way, your body will begin to heat fat long before it selects all the nutrient reserves obtained from food.
The pulse during such a training should also be 130-140 beats per minute.
Do not try to go on an empty stomach! No wonder coaches say that fats burn in a carbohydrate fire. Without them, lipids will not break down to the end, and to digest them, the body will take glucose from muscle tissue – splitting it.
For the same reason, during a fat burning workout lasting 2 or more hours, you need a light snack. But no matter what. Stock up on a banana, muesli bar, or special sports nutrition.
How to understand that you burned fat, not muscle .
Ordinary scales here are weak assistant: they show only the dynamics of mass, and yet fat weighs less than muscles. So, having pumped up musculature, you may be surprised to learn that they have become even harder. In this case, look in the mirror: it will tell you the truth.
The easiest and cheapest way to understand how much fat you have is to measure the thickness of the skin fold with a special device – a caliper. It is cheap and simple. The main drawback of the caliper is that it cannot measure the amount of internal – visceral – fat.
To obtain accurate data, a bio-impedance analysis can be done based on the fact that a very weak electric discharge is passed through the body. It is not felt at all, but it gives information about the content of bone tissue, muscle mass, water and fat in the body. But you will not do it every week.
Therefore, if you want accurate data, it is better to use smart scales . They measure weight, calculate BMI, and, of course, show the percentage of adipose tissue, water, as well as bone and muscle mass.
However, even if there is nothing at your disposal, the result of proper nutrition and regular training will be noticeable with the naked eye. The main thing is to show persistence and patience.
To burn fat, you do not need either strict diets or “miracle pills”. And we need regular cardio training at a pulse of 130-140 beats per minute. You need to train three times a week, every other day. And so that the body begins to secrete faster fat-breaking enzymes, training should last two and a half hours.