If you’d be asking people what would be the best way to lose fat, you’d probably get the answer “Go exercise!” However, although you may think that it is a cliché for an answer, it still never loses its magic and effectiveness.
On the other hand, just like diets, there are a lot of misconceptions regarding exercise and fat loss. So, as a guide here are some of the essential things that you should know about the reality of how you can lose fat while exercising.
You Can Lose More Fat With High Intensity Exercise
One piece of common knowledge is that you can lose more fat when you undergo high intensity exercise. However, you should be able to do enough of the exercise. If someone tells you that going for a 20-minute high-intensity training on an interval circuit or the stationary bike burns more fat compared to treadmill jogging for 40 minutes, then you’re not getting the complete story.
It requires hard work to undergo this kind of training and you would have to do it sufficiently for the results to be significant. Sadly, not all people are up for the challenge of undergoing high-intensity interval kinds of exercise regularly. Hence, you shouldn’t believe advertisements that say '15 minutes-a-day for a great body'. More than likely it’s just a publicity stunt.
Burning Fat Means Losing Weight
Another belief is that losing fat mean losing weight. This is true, however, you do not really need to go directly to fat burning. First off, you should consider how your body processes energy storage. Fat isn’t a permanent fixture of cells or it would come and go according to your body’s fuel requirements.
When glucose in your blood is low, which happens during early mornings, fat would be your body’s main fuel. However, after you get some food into your system, the amount of glucose in your blood would rise. This leads to insulin storing fat and glucose in cells. Consequently, your body also starts burning blood glucose.
When your glucose level in your blood gets low again, fat from fat cells are retrieved to be used as fuel. This is what’s called “fat burning.”
After burning a lot of glucose, your body fat would get its turn to be burnt up since your blood glucose would be low. Hence, in a way, you really do not have to make fat burning your problem but instead focus on food fuel burning along with energy balance.
You Can Lose More Fat With Low Intensity Cardio Exercises
This assumption is true; however there is more to it that just that. This is actually the same as with high intensity training and losing fat. You should be able to do just enough of it before you can shed off some fat. Generally, low intensity exercises that fall into the zone in which you could comfortably talk while exercising, is actually where fat could get burned better and be used as body fuel.
High intensity exercises like weight training or interval training would use more glucose fuel coming from carbohydrates. However, some fat still gets burned during higher intensities. Hence, if you exercise that hard long enough, you might be able to burn more, or just the same amount of fat during higher intensity compared to less or equal work at lower intensities.
This after-burn could also contribute to an increase in your metabolism rate after undergoing high intensity workouts. Ultimately, your body doesn’t really care what fuel you’re burning. Hence, you’d get the same results: what you intake in excess of what you’ll be expending would be stored as fat, even if there’s a significant metabolic difference among carbohydrate, fat, and protein.
Lose More Fat With Weight Training
Just like other beliefs, this is true if you do it regularly and with a high level of duration. It’s really not recommended for you to do just a few heavy lifts coupled with a couple of minutes break in between, then expect that your body has already used tons of energy and is able to burn a huge amount of fat.
Believe it or not, one hour of vigorous walking can burn 300 calories. Just the same, one hour of walking around the weight room chatting, drinking and completing 10 moderate intensity exercises would only burn a maximum of 300 calories.
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