Category Archives: Weight Loss

Training The Body To Burn Fat As A Fuel Supply

How to keep from bonking or hitting the wall? Robert Forster, PT, speaks to cyclists in Santa Monica about the importance of knowing and using the proper fuel source when racing and training. Specifically, Bob explains how carbohydrates only last so long and we must train to utilize the fat stores our body keeps because it is a much more sustainable fuel source and will get us to the finish line.

Why have we shifted as a culture towards a carbohydrate metabolism when fat is preferred?

With the great abundance of sugar and carbohydrates in the average diet, it is no wonder that we have trained our bodies to burn and rely on sugar. Although biologically our bodies favor a fat metabolism, through our environment we have trained our bodies to favour and crave carbohydrates. Because of the little storage we have for glycogen, we constantly crave more and more carbohydrate. While they give us a quick boost of energy, any excess carbohydrate taken in becomes stored as fat—fat that we cannot burn off efficiently because our bodies favour the carbohydrate.

The average person can only store about 1300-2000 calories of glycogen. As glycogen becomes depleted, fatigue sets in and you head to the vending machine trying to replenish your diminished supplies!

How do you know if you’re using fat?

If you suspect you may be a carbohydrate-burner instead of a fat burner, here are some ways you might be able to tell:

1. You feel starved and cranky after not eating for a few hours
2. You are unable to produce sustained bursts of energy during exercise
3. You need food after exercising a short period of time at any intensity
4. You have accumulated body weight that you cannot seem to get rid of

More Details

24Fit – How to train your body to burn fat?

Best Fat Burning Exercise?

You main goal should be to teach your body to burn fat. The human body can only utilize fat or carbohydrate for energy. Like a car that runs on premium versus regular, the fuel you put in your body ultimately affects the efficiency and output of your body.

Unless you are running quickly away from a lion, any long, sustained energetic effort requires fat as fuel. Ideally, your body utilizes sugar mostly only in times of stress and for higher intensity bouts of exercise. As far as storage sites go, carbohydrates (stored as glycogen,) are stored in liver and muscle—but only in limited amounts. These storage sites are indicative of their metabolic purpose. When blood sugar is running low, the liver will break down its glycogen to maintain a stable glucose supply to the brain. When quick energy is needed, muscles call on glycogen for the extra demand. The average person can only store about 1300-2000 calories of glycogen. As glycogen becomes depleted, fatigue sets in and you head to the vending machine trying to replenish your diminished supplies.

What is the best fat burning exercise?

Once you have determined your fuel source, you must ask your body to rely on fat. Do this by limiting excess sugar and carbohydrate. The body will preferentially burn what it’s accustomed to burning; so by limiting the carbohydrate, your body will revert back to fat metabolism. In addition, stay away from higher intensity exercises, at least in the first stages. By staying in fully aerobic exercise, your body will train itself to use fat as fuel and create an “aerobic base.” Once developing your aerobic base and you bring back the high intensity exercise, you will actually still be able to burn a higher percentage of fat.

Read the full article: How To Become A Better Fat Burner?