There are TWO methods able to make human body burn maximum amounts of fat by means of trainings. Any exercises will lead to fat burning by using one of these methods. Besides human body is burning more calories from fat deposits AFTER TRAINING than for no special reason without training. In this sense it is clear that not so much important is the method of fat burning as to include trainings into the order of the day.

Methods of fat burning during the training

The first one. The body burns fat perfectly well during a long and moderate movement. Walking for a long time or slow and long trainings on exercise bicycles with the heart rate of about 50-60% from the maximum rate can be given as examples. After three hours of such continuous movement the body begins to burn more fat than carbohydrates as a fuel.

The second method. The body excellently burns fat during intensive trainings like jogging or racing with the heart rate of about 70-80% from the maximum rate. Applying this method the body will begin to burn more fat than carbohydrates in nearly 18 minutes after the beginning of the training.

After any training the body will burn more fat than carbohydrates within 6 hours.

In any case glycogen (sugar in the cells received from carbohydrate diet) is burnt as a fuel at the beginning of the training. At the same time some protein and fat are burnt, but in smaller amounts and not so fast. The body has its favourite recipe of fuel mixture, that is certain proportions of calories from protein, fat and carbohydrates it prefers to rely upon. As glycogen is burnt the cells restore its stocks as much as possible. As the cells are losing the ability to cover the required percent of fuel mixture with glycogen the body notes it at once and gives signal to fat cells to produce energy from fat. In the process of the training the increased oxygen burst and enhanced blood circulation will serve as such a signal to fat cells. These two processes stimulate fat cells.

Which of the two methods should be chosen? Here you should ask yourself: 1) Do I have time to train by the first method? It can be, for example, practiced when watching TV in the evening; 2) Will I be able to train by the second method? Will I be able to run fast and without stops longer than 18 minutes?

Running helps to start to quickly burn more calories fat than from glycogen. If you are jogging at 9 km per hour then in 40 minutes you will begin to burn more calories from fat stocks than from glycogen ones. If you are running at 14 kilometers per hour then in 20 minutes of such a running you are burning more than 50% of all calories from fat. It sounds good, fast running forever, isn’t it? Half-and-half.
The problem is that during running you can lose your muscle mass. If you run more than 8-12 kilometers a day than at this distance glycogen stocks absolutely run out and the body starts to consume protein in increased amounts (burning mixture will consist of protein and fat). And not the protein that you have eaten, but that protein your muscles consist of. And this is the reason why marathoners are so thin. Long-distance race helps to burn a lot of fat, but you will lose your muscle mass as well! If you are interested in such results rely on long distance running.

Besides running, walking and cycling fat can be very effectively burnt during strength trainings. In the process of strength trainings with moderate to heavy load fat makes 60% of the burning mixture! So strength trainings are almost equal to interval trainings as a method of burning fat, but they excel them in the amount of burnt calories. During an hour of interval training you will burn about 450 kcal (depends on the body weight) and during an hour of strength training – 700 kcal.

In spite of aerobic trainings strength trainings are building muscle bulk. And the greater amount of it you have, the less fat there is in your body, because growing muscle supports rapid metabolism within 15 hours after trainings and the energy consumption of muscle growth process is completely provided with “fat” fuel.

Grab helpful advice about weight loss – please go through the page. The times have come when proper info is really at your fingertips, use this possibility.