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MOTIVATED@LAST's Photo MOTIVATED@LAST Posts: 15,477
7/25/18 9:15 P

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Actually, where energy is coming from DURING your workout is largely irrelevant to weight loss. What matters is the overall balance between calories burned and calories consumed over the ENTIRE 24 HOUR DAY.

From this perspective, increasing the intensity of your workouts and burning more TOTAL calories in the time available is the best way of increasing your calorie deficit and fat loss.

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


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SP_COACH_DEAN's Photo SP_COACH_DEAN SparkPoints: (118,489)
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7/25/18 4:55 P

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Here is some more info that might help. Muscle cells don't actually burn fat or glucose. The actual fuel they use during activity is a molecule called ATP (Adenosine Tri-Phosphate). When you eat carbohydrates, whatever you can't use right away will either get stored as glycogen in your muscle cells or in your liver, or turned into fat and stored in fat cells if the "glycogen tanks" in your muscle cells and liver are already full. Then, when you need ATP to fuel your exercise or activity, your body will take some of that glycogen out of storage and turn it back into ATP to fuel your activity.

Your body can turn both glucose and fat into molecules of ATP, but at different speeds.It can turn glucose into ATP quite a bit more quickly than it can turn fat into ATP. This means that the intensity of your activity is the main factor that determines how much ATP you'll need, how quickly you'll need it, and where it will come from.

At low intensity levels, your body can get all or most of the ATP it needs by turning fat into ATP. At the highest intensity levels, it will need to get all or almost all the ATP it needs from glucose, because it can't turn fat into ATP fast enough to meet the demands of your activity. And when the intensity of your activity is somewhere between very low and very high, your body will get as much of the ATP as it can from fat and will get the rest from glucose.

But this doesn't mean you'll lose more fat if you do more of your exercise in the "fat burning zone" and less in the cardio training zone. It simply means that you'll lose more fat if you spend more time doing something physical that uses up more energy than sitting still does. For fat loss, the key is still using up more energy than you take in, so that your body has to get the ATP it needs by taking it out of storage, regardless of whether it's stored in fat cells or as glycogen in muscle cells and your liver.

There isn't any simple way to use generic numbers, like your heart rate during exercise, to predict exactly when you'll start getting more of your ATP from glucose rather than fat. That will depend a lot on your individual fitness level, on how used to doing a particular activity you are, on which particular muscles are involved in the activity you're doing, and even on how recently you've eaten. So, those indicators on gym machines that tell you whether you're in the "fat burning zone" or the cardio training zone shouldn't be taken too literally, and shouldn't be used to determine your exercise strategy or plan, at least not by themselves.

If you want to maximize fat loss, your best bet will be to focus on being as active as you can, with a combination of focused exercise strategies designed to build strength and maintain muscle mass while losing weight, improve your cardio vascular conditioning and capacity, and generally keep yourself moving as much as you can during the day. Leaving any one of these goals out of the picture will usually cause problems. At the same time, aim to eat fewer calories than you're using up, but don't reduce calorie intake so low that you end up losing a lot of muscle, having energy problems, or making your appetite hard to manage.

Hope this helps

Edited by: SP_COACH_DEAN at: 7/25/2018 (18:10)
"All your life, you have just been waiting for this moment to arise."
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NITEMAN3D's Photo NITEMAN3D SparkPoints: (286,936)
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7/25/18 1:06 P

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I found this helpful when I had that question. Perhaps you will as well?

www.sparkpeople.com/blog/blog.asp?post=you
_asked_are_lowerintensity_workouts_in_
the_fatburning_zone_the_best_way_to_lo
se_weight


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Dave A.- South Central PA, USA

"Never argue with stupid people, they will drag you down to their level and then beat you with experience." - Mark Twain


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GYMRAT54's Photo GYMRAT54 Posts: 1,824
7/25/18 10:03 A

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sorry for pursuing this topic, but..

So,correct if me I'm wrong, but what I hear you saying is that when in the cardio zone, you're burning calories at a faster rate than in the fat zone because you're working at a higher intensity level in the cardio zone than in the fat zone.

However, when in the cardio zone, does the body using stored carbs for fuel and using stored fat for fuel in the fat burning zone? Thus, if that's the case, if my goal is to burn stored fat to work towards a lean body, should my workouts then be in the fat burning zone even though it may take longer to lose the weight?

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SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 66,131
7/25/18 8:48 A

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It's hard to know for sure when you get down to that level of detail. You want to be exercising in the cardio zone for maximum benefit. Although you burn fat at lower intensity levels, you burn less calories overall- and that's what matters when it comes to weight loss.

Hope that helps,

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
GYMRAT54's Photo GYMRAT54 Posts: 1,824
7/25/18 8:32 A

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since there is a small overlap on the cardio and fat burning zones, am I correct to assume if you're in that overlap (65-70%), you burn fat while exercising at a moderate intensity level?

4/25/09 Earth Day 5K - first 5K
7/19/10 Michigan Senior Olympics 5K - 2nd 5K
8/1/12 SP Summer Fun Run Virtual 5K - 37:00 PR

7/16/10 Michigan Senior Olympics Weightlifting Competition: Silver Medal Bench Press - 100 lbs!

Spring into Shape Bootcamp 5/28/12



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SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 66,131
7/24/18 6:50 P

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Yes, I believe your definitions are correct.

Coach Jen



"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
GYMRAT54's Photo GYMRAT54 Posts: 1,824
7/24/18 1:10 P

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What is the difference between peak minutes, cardio minutes and fat-burning minutes?

From what I've read, am I correct in thinking
peak minutes = minutes working at your max heart rate;
cardio minutes = minutes working at 65-80% of the max heart rate and
fat burning minutes = minutes working at 55-70% of your max heart rate.

Your max heart rate is dependent on your age.

4/25/09 Earth Day 5K - first 5K
7/19/10 Michigan Senior Olympics 5K - 2nd 5K
8/1/12 SP Summer Fun Run Virtual 5K - 37:00 PR

7/16/10 Michigan Senior Olympics Weightlifting Competition: Silver Medal Bench Press - 100 lbs!

Spring into Shape Bootcamp 5/28/12



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