Optimise your fat burning potential

 

Optimise your Fat Burning Potential

Aerobic exercise such as jogging can be performed over a sustained period of time and is good for building endurance. But when it comes to burning fat, anaerobic exercise combining resistance and HIIT training is the more effective option.

Resistance training adds more muscle to the body. When a person’s lean muscle mass is higher, they have the ability to burn more fat at rest. This will also mean they burn more fat during resistance training workouts, and also more fat during cardio. Resistance training also offers the longer lasting effect known as excess post-exercise oxygen consumption (EPOC), which continues to burn extra calories for several hours after exercise has concluded.

Fat burning processes in your body are controlled by your sympathetic nervous system (SNS). This process is started by either a lack of food or through exercising and a combination of the two will maximise the breakdown of fat and glycogen as energy sources. Training on an empty stomach is an effective way to get your body to burn fat.

Eating a full meal including carbohydrates will reduce the body’s potential in regards to the SNS effect, resulting in a reduction of the fat burning exercise causes. When we eat lots of carbohydrates our body attempts to store as much energy as possible, which is the exact opposite of the effect we are trying to achieve.

The majority of fuel we use to exercise does not come from the meal you have just eaten.

Most energy will be stored well in advance as muscle and liver glycogen and is readily available for you to use. There should be enough energy stored in your muscle and liver to take on moderate to high intensity exercise for one to two hours. Lesser intensity exercise could see you last for as long as three to four hours.

A benefit of eating before training is that performance shouldn’t decline from energy stores being used. Consumption of a high quality whey protein (20g) up to 30 minutes 30 minutes before resistance training will boost your metabolism and also help spare muscle mass when training. Another side effect is that your body’s metabolism may stay more active for up to 24 hours after your workout.

Consuming another serving after training will likely double the benefits, not only increasing the metabolism but also increasing muscle growth post workout.