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Old 12-09-2011, 02:07 PM
 
Location: Indiana
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Is this true? Or does your body start burning stored fat depending on the quality of your workout and what type of exercise you are doing?
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Old 12-09-2011, 03:04 PM
 
Location: Wine Country
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It depends on the intensity of the workout.
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Old 12-09-2011, 03:37 PM
 
Location: A coal patch in Northern Appalachia
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Quote:
Originally Posted by WyattE View Post
Is this true? Or does your body start burning stored fat depending on the quality of your workout and what type of exercise you are doing?
There are a lot of variables here. Fatty acids are slowly released to the bloodstream from fat cells regardless of what you are doing, e.g, sitting, sleeping. After about 20-30 minutes of exercise much more fatty acids are released into the bloodstream. Fat is burned throughout an aerobic exercise session. The release of fatty acids occcurs sooner in very fit people such as elite marathon runners and these people are better able to use fat as fuel. The issue with intensity of exercise is once you are exercising anerobically think out of breath) the lack of oxygen turns off fat burning. This is when your body creates lactic acid. Anerobic exercise id dependent on burning sugar for energy. This is the theory behind the idea of a fat burning range on treadmills and elliptical machines. It basically means you should be burning a higher percentage of fat calories when you are exercising at an intensity where you can carry on a normal conversation.
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Old 12-09-2011, 04:27 PM
 
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If you want to maximize fat burning, then exercise at a moderately low intensity for very long duration. When you exercise at very high intensity, your body burns more glycogen (stored carbs) than fat. That's because the conversion of fat into energy is a slow process and wouldn't be able to keep up with your energy needs.

However you should still do some high-intensity exercise because it increases fitness levels whereas low-intensity, fat-burning exercise doesn't. Each week I do 1.5 hrs of weight-training, 30-min high-intensity cardio, and 2+ hrs of low-intensity cardio.

Low-intensity, fat-burning cardio would be biking 12MPH or walking 4MPH (avg adult walking speed is 2.5 MPH);
Higher-intensity cardio would be jogging 6+ MPH, or doing calisthetics with minimal rest times.
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Old 12-09-2011, 10:46 PM
 
Location: Central Texas
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Much of the advice above is sound and very traditional. The idea that exercising at a moderate pace ensures you burn fat is based on the general way your body supplies energy to muscles. Fat is a slow source of energy and not useful for high effort or high speed activities. For high speed activities your body requires quick energy starting with glycogen stored in the muscles. But you don't have much of that so it will go next to glycogen stored in the liver. Then stored carbohydrates, and finally fat. Read about "energy pathways" and you'll learn more.

But modern studies show that higher intensity activites will burn more fat than moderate paced exercise. Search for HIIT, or Tabata, etc. and once you get past the commercial programs based on these principles you'll find articles that explain this.

If you exercise for an hour, you could run 10 minute miles. Or you could run repeat 800s at much higher speed with rest in between. You would lose more fat running 800 intervals than doing tempo runs. But you have to do these with high intensity.
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Old 12-09-2011, 11:14 PM
 
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To keep it simple, yes. If you want to burn fat, exercise moderately for longer periods. However, as others have mentioned, there are benefits to pushing your heart rate. So it's good to have both kinda of exercise.
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Old 12-10-2011, 07:11 AM
 
Location: A coal patch in Northern Appalachia
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Just a continuation of my post above, first of all, I agree with the other posters. People get too hung up on burning fat and low fat diets. When someone says "maximize fat burning," it is true burn a higher percent of fat calories at lower intensity, you burn more total calories at higher internsity and it is better for your overall health. The best exercise programs mixes both aerobic and anerobic exercise.
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Old 12-11-2011, 02:17 PM
 
Location: Old Bellevue, WA
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What about exercise in a carb-depleted state to teach the body to use fat as energy rather than glycogen. I read that US marathoner Meb Keflezighi was doing this several years back. I have no idea if it works but it certainly sounds good. The basic idea is that by running in a carb depleted state the body is forced to 'learn' to burn fat for energy instead of glycogen.
Running Times Magazine: Running on Empty (http://runningtimes.com/Print.aspx?articleID=19425 - broken link)
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Old 12-11-2011, 03:31 PM
 
Location: A coal patch in Northern Appalachia
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Quote:
Originally Posted by wutitiz View Post
What about exercise in a carb-depleted state to teach the body to use fat as energy rather than glycogen. I read that US marathoner Meb Keflezighi was doing this several years back. I have no idea if it works but it certainly sounds good. The basic idea is that by running in a carb depleted state the body is forced to 'learn' to burn fat for energy instead of glycogen.
Running Times Magazine: Running on Empty (http://runningtimes.com/Print.aspx?articleID=19425 - broken link)
I don't see anything in the article that would apply to an average person who is looking to drop some excess fat. I think the original poster was just wondering if he had to exercise 30 minutes before burning stored fat, and if quality of the workout and type of exercise affect burning fat.
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Old 12-11-2011, 04:07 PM
 
Location: NJ
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just burn more calories than you eat and you will burn fat.
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