Burning Fat?

[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.

[Tuckervill]

Yes, actually, I found out that the lifting that I had been doing for menopause/osteoporosis prevention is almost identical to the one posted here recently from the Citrical site (I think it was Citracal). So I do lift 3 times a week, after my cardio. I know that a lot of people don't do cardio and lifting on the same day, but I'm not power lifting. I'm doing low weight and lots of reps. Plus, it's 30 miles to the gym and I only want to drive that far 3 times a week.

When the college class is over (3 weeks), I will join the gym in my town for the weight lifting, and then ride my bike there and back x3, lift, and then ride for cardio on the off days.

Which brings me to another question:

Would it hurt if I took one day a week and lifted heavy weights with fewer reps? Would there be any point? I feel very strong and getting stronger, and I'm layered in fat, but I'd like to see a *little* bit of definition begin to develop. (I've noticed a slight curviness to my upper arm that I didn't have before--would like to see more of that!) It was just something I was considering while I was lifting one day.

Thanks for the responses!
Karen