Burning Fat?

[Raindrop]

Those scales measure fat based on electrical impedence and are notoriously incorrect, but then caliper measurements can also be incorrect based on the experience of the person doing the measuring.

I have clients that own these scales and what I tell them is that 1st, they should always weigh themselves at the same time of day, under (ideally) the same conditions,(ie. mornings, before eating or drinking, after going to the bathroom). And, having told them that, I suggest that they don't fixate on the actual percentage number, but look for a downward trend if they are looking to lower their bodyfat.

As far as lowering that bodyfat, diet is the key factor, followed by exercise. Formerly sedentary people should start at the lower end. But for those people used to exercise, working at the higher ends (not anaerobic, except occasionally) will burn more calories overall during the exercise itself, and higher end intensities provide and "afterburn" where the body uses calories to replenish glycogen stores, repair muscle tears etc.

Fixating on using fat as a substrate (ie. working at the lower heart rates) is good for new exercisers or those coming back from an injury or illness, but I often tell my clients, that when you're lying on the couch eating Doritos, your body is using fat as a substrate.

[missymaya]

I actually have a question related to this subject: I want to lose between 5-6 lbs and its gotten quite difficult. I ride 5-6 days a week and eat fairly healthy, but those soft spots just wont leave! Any suggestions?

[Eden]

As far as lowering that bodyfat, diet is the key factor, followed by exercise. Formerly sedentary people should start at the lower end. But for those people used to exercise, working at the higher ends (not anaerobic, except occasionally) will burn more calories overall during the exercise itself, and higher end intensities provide and "afterburn" where the body uses calories to replenish glycogen stores, repair muscle tears etc.

Fixating on using fat as a substrate (ie. working at the lower heart rates) is good for new exercisers or those coming back from an injury or illness, but I often tell my clients, that when you're lying on the couch eating Doritos, your body is using fat as a substrate.

I'm trying to understand this a bit more too - from what I get the lower intensity exercise = more fat burning is true, but you do have to take it with some caveats. When you train at low intensities you are training your body to become more efficient, so you can't do all of your workouts in base, you do have to keep ramping your training up and this is good - you want your body to become more efficient at burning fat so that it does not have to draw on its supply of ready carbohydrates as early into your workout - therefore you will be able to go longer/harder before you deplete yourself (bonk). Since even if you can get calories during your workout you can only replenish at a certain rate and that rate does fall behind your usage once you are working hard it is desirable to become as efficient as possible at burning fat stores for energy.

So it makes sense in the long run to me that you would want to get a good base in so that you are an efficient fat burner - it would take more time and more dedication to your workouts, but long term it would be better? I have definitely noticed that as I have grown my base I am no longer ravenously hungry even after moderate/moderately intense rides, which is also good as I'm not tempted to over eat after working out.

I am guessing that this does not work if your workout time is very limited since you'll never have enough time to build that base?

[han-grrl]

for those looking to lose those 5 lbs - those are the HARDEST to lose. it really means looking very carefully at food. it means NO JUNK no exceptions. exercise is not usually the problem at this point.

also, our bodies have a weight they "like" to be at. so if you re having trouble losing wieght, it could be that your body is happy where it is. the important thing is to keep healthy habits.

[Raindrop]

you want your body to become more efficient at burning fat so that it does not have to draw on its supply of ready carbohydrates as early into your workout - therefore you will be able to go longer/harder before you deplete yourself (bonk). Since even if you can get calories during your workout you can only replenish at a certain rate and that rate does fall behind your usage once you are working hard it is desirable to become as efficient as possible at burning fat stores for energy.

You're competely right about wanting to build your aerobic base and that is where there is some confusion about staying in the low heart rate area (60% - 70%) and that to wander into the 70%-80% is detrimental to that end. Working at a level that allows you to stay conversational (not long conversations, but able to talk) will result in your body adapting by increasing the mitochondria which are the powerhouse cells in your body. These cells use oxygen to create ATP (energy). Your body always draws on it's carbohydate stores to produce energy, it's just that when working aerobically the body can create the ATP much more efficiently than it can while working anaerobically which although is still manufacturing ATP, it does it in a less efficient manner (lactic acid).

So, developing an aerobic base is vital for endurance athletes, because it allows them to use their available carbohydrates and fat more efficiently. However, you will always be using carbohydrates in either case (aerobic or anaerobic because there have to be carbohydrates available to convert fat to ATP. That's why the saying "Fat burns in a carbohydrate flame" came to be.

Still, it's good to train all energy pathways, so some higher end work is important too.

[Tuckervill]

I'm completely confused, but find this conversation so relevant to what I'm going through right now.

I'm working out 3 times a week at a gym (a college class). I do 45 minutes walking on a treadmill, keeping my heart rate between 120 and 140. I'm 45 and weigh 197. I've been waiting for the weather to get better so I can ride on the off days, so after that happens this may all be moot. I never intend to race--I just want to lose weight and be healthy and able to ride as much as is fun.

My weight loss is really slow. I've lost 10 lbs since Christmas. I'd like to see it increase a little. I can't run on the treadmill, which would be the only way I could get my heart rate up higher...my knees won't take it.

Should I do something else and get my heart rate up--elliptical trainer, exercise bike--or just keep on walking?

Thanks!
Karen

[VeloChick]

I'm working out 3 times a week at a gym (a college class). I do 45 minutes walking on a treadmill, keeping my heart rate between 120 and 140. I'm 45 and weigh 197. I've been waiting for the weather to get better so I can ride on the off days, so after that happens this may all be moot. I never intend to race--I just want to lose weight and be healthy and able to ride as much as is fun.

My weight loss is really slow. I've lost 10 lbs since Christmas. I'd like to see it increase a little. I can't run on the treadmill, which would be the only way I could get my heart rate up higher...my knees won't take it.

Should I do something else and get my heart rate up--elliptical trainer, exercise bike--or just keep on walking?

Thanks!
Karen

Hey Karen. You state that you've lost 10 lbs since Christmas. In very general terms, you can safely (read: limited muscle loss) lose about 1-2 pounds/week. It sounds as if you are right on that pace.

Given your goals, I would continue with the great job you are doing now. Then when the weather breaks, you can jump on the bike and have some more fun while the pounds fade away!

[HappyAnika]

I can't run on the treadmill, which would be the only way I could get my heart rate up higher...my knees won't take it.

Should I do something else and get my heart rate up--elliptical trainer, exercise bike--or just keep on walking?

Thanks!
Karen

I can run a little, but I have to be careful because of my knees. I find using the incline on the treadmill while walking at a brisk pace (3.6 - 3.9 mph) to be a great workout. It gets the heart rate up without the pounding on the knees. Do the treamills you use have an incline function?

[Tuckervill]

Oh yeah, I never thought of that! I'll try raising the incline a little on Monday. I'm sure it won't take much to get the old heart pumping!

Thanks for being so encouraging, Velochick. I'm needing it!

Karen

[Raindrop]

Tuckerville, do you also do some weight-training a few times a week? Cardio is great, but to see an even faster change in your body and to increase you metabolism, nothing beats weight-training.

[RoadRaven]

Those scales measure fat based on electrical impedence and are notoriously incorrect

So people pay a whack of money that could be spent on bicycle bits to have an electrical charge run all round their body to tell them they may or may not have too much fat in their system?????

Isn't it cheaper to go touch an electric fence and then burn off the instant energy (and thus some of that maybe-maybe-not fat) that such an impulse would inspire?????

Call me a cynic, but sorry, I'm not convinced...

Sceptically yours, Raven

[nafula]

So people pay a whack of money that could be spent on bicycle bits to have an electrical charge run all round their body to tell them they may or may not have too much fat in their system?????

Just to clear the air:

To be honest, I needed a new scale anyways. My old one was consistenly inaccurate. So while I was at it, I got one to measure fat percentage. I did do some research on it before I bought it. I do realize its not completely accurate, but as it has been stated, it can help me to see the general trend of losing fat. I don't intend to use it to measure every day, or every other day. I figure once every two weeks, or even once a month, should be good enough.

[RoadRaven]

Hey there nafula... My participation in this thread has been a bit "tongue in cheek"

I can see the benefit of getting these scales to show a trend... I imagine though that there are people out there that would buy into these scales as being highly accurate truth-tellers and live their lives by what such a gizmo tells them... and that is what I was getting at.

In honesty, I would be interested to hear how useful these are (although I must admit i will prolly remain leery of using them myself)


Rave