Burning Fat?

[nafula]

So, I got one of those scales that measures your body fat percentage. Apparently I'm "overfat" at 34% body fat. But my BMI is 20.8. So I'm not sure if its giving me an accurate reading or not.

Either way, I would like to burn some fat. I definitely have more than I need. So what's the best way to burn fat without going to a gym. Currently I'm doing 50 minute rides on the trainer about 4 times a week.

[alpinerabbit]

As soon as you can go outside you just double, triple the time and there you have your fat burning....

[mimitabby]

we bought one of those scales too. My husband came up with zero percent body fat. Since he carries about 20 lbs of fat around his torso, we quickly decided that it doesn't work well.
He does have legs which are very very fit from riding. but you are not getting an accurate body fat percentage from those things. they take the path of least resistance from one foot to the other, bypassing your torso, chest, arms, neck.
in short, an inaccurate reading unless your legs' body fat is the same as the rest of your body.

[RoadRaven]

Call me stupid... but how do a set of scales ... which you stand on right? ... how does a set of scales measure your body fat?

I have not seen these scales over here - they sound kinda scarey, and kinda hokum

[crazycanuck]

RR..I've seen them here.. I decided it could stay on the store shelf simply because of the price!!!

C

[Bad JuJu]

I work out like a demon, but have finally figured out that to really lose fat, you have to --here it comes-- change your eating habits. Which I'm just now in the midst of doing, or at least attempting to do. It's a mighty struggle, but I think it's do-able. Stay tuned for updates.

[beetle]

There is an exercise intensity that is called the fat burning zone (which is at about 50% HRmax) where most of the energy your body uses comes from fat rather than carbs. HOWEVER exercising at a slightly higher intensity and modifying eating habits (as Bad Juju said) will have better long term results and improve your CV fitness at the same time BECAUSE though the proportion of fat burnt is less the overall calories burnt is more and at the end of a higher intensity session you will have burnt more calories and hence fat. But you have to then make sure you don't ruin the effort by eating lots of unsuitable food afterwards.

I also don't have those scales as they seem grossly expensive for a fairly inaccurate result.

[colby]

A friend of mine had her body fat % rated at the gym, and asked about the scales (since I said I had one). They said the bathroom scales measure fat biased to your lower body (like someone said, the path of least resistance), while the calipers method they did on her is biased toward your upper body. If you carry more fat in your lower body, that could explain the readings. The only truly accurate way is by displacement, which is a little more difficult to do at home, unless you have a very accurate pool

They work by sending an electrical signal through your body, so I'm assuming the signal will get dampened differently by fat than by muscle or bone, and the scale can measure the difference... or something. It measures your weight first and asks for your height, so it must have some intelligence.

Those Ironman scales that measure everything under the sun... whew!

[Mr. Bloom]

This was a topic of discussion here recently....I think the feedback was that these scales are influenced by:

• skin thickness on feet
• hydration of body
• temperature

I guess, it may be accurate in it's trend for an individual, but not determining actual body fat %...

[han-grrl]

Most measuring devices that can be purchased have a HUGE error associated with them. one of the most accurate ways to get your body fat measured is at a facility that does underwater weighing.

as for fat burning zones - this is a bit of a misnomer. although you burn a higher percentage of fat at this zone, the total number of calories are low. but this is a good place for someone to start out at if they haven't exercised before.

and finally, both good exercise and eating habits are necessary to reduce body fat. by good eating habits i not only mean eating healthy, but also removing those foods you may have intolerances to. this needs to be diagnosed by a dietician.

my few cents

Han

[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.