FAT BURNING The BIG SECRET!
How do you burn fat?
LSD - STILL The Best Fat Burner Around! HEY RELAX - I’m not suggesting for a minute we all go off to the local dealer and buy some LSD to help get us into shape! The LSD I am referring to is the proven best method used by all the world’s top trainers to strip down bodyfat whilst increasing their lean tissue muscle mass and Resting Metabolic Rate (RMR) into the process. THIS LSD is the acronym for the champions secret - LONG, SLOW, DISTANCE training.
Why the hell are trainers saying “If you don’t run faster, you won’t burn as much bodyfat”? WHY are these people saying cardio ‘doesn’t work & give any results’ if you don't do High Intensity Training (HIT) to lose weight’? OUR CHALLENGE to every trainer is this: ASK your clients if they want weight-loss OR FAT-loss? I bet they say FAT LOSS because they want to be LEANER. The truth is muscle weighs more than fat, so you dont have to lose weight to be lean. When was the last time you saw a fat Olympic Sprint finalist - NEVER! They weigh more than the average person of the same height, but the weight is made of Muscle and not Fat.
WE SHOULD SAY ''the faster you run or cycle, the more CALORIES you'll burn''. The reason is simple, and unless you're the only person on the planet with a different metabolic system, it applies to you as well!
Exercise energy and calorie burn rates: When we begin to exercise from zero to 0.5 of a second, movement is powered by the ATP-CP energy system, (no fat or carb calories burnt here) from 0.5 to 4.5 seconds we utilise the second stage of Creatine Phosphate where ADP (broken ATP molecules) are resynthesised by Creatine (no fat or carb calories burnt here) from 4.5 to 90 seconds we use the Lactic Acid energy system where carbs as simple glucose are broken down to yield energy, (no fat calories burnt here)
LASTLY from 90 seconds onwards of CONTINUOUS EXERCISE we enter into the last stage of energy production called the Oxygen energy system. Whilst exercising at a constant low level we'll continually break down small amounts of carb molecules to ignite the release of fat molecules as the major energy source through the Mitochondria. The ATP-CP system yields energy in the White Fast Twitch muscle fibres and is used for a weight training set or the first few steps on a treadmill, IE Anaerobic activity. The Lactic Acid system yields energy from glucose in the White Fast Twitch muscle fibres plus the Pink Intermediate fibres. Finally the Oxygen energy system yields energy from both carbohydrate and fat in the Red SLOW Twitch muscle fibres and Pink Intermediate type 2a fibres.
FAT BURNING The BIG SECRET!
THE BIG SECRET is in the muscle fibre names. 'SLOW TWITCH’ gives the game away. These fibres burn fat as the major fuel source at SLOW continuous speeds! BUT - when we speed up, we switch off fat as the major fuel and revert to carbs. WHEN are we training too fast to burn maximum fat? It’s a no-brainer, at 85% of your predicted MHR (Maximum Heart Rate) you'll be Anaerobic, burning carbs and is referred to as SUB MAX Training. (This is the point at which your leg muscles ''feel the burn'' when cycling) so it’s not difficult to tell what heart rate number this is for you as an individual.
SLOW your speed down until your heart rate drops to 20% below this number. Now you're at the point where you burn massive fat calories with minimal carb calories. Hold this speed for as long as you can, (boredom may get the better of you because you'll be training at an effortless pace!!) Fat burning sessions less than 45 minutes won't give quick results. Clients should do AT LEAST 5 hours cardio a week to see results in 3 months. Remember, FAT LOSS is different from weight loss, where lean tissue is also sacrificed.
Bodybuilders have done this for over 50 years to get RIPPED 'Before a Show'. When was the last time you saw a FAT Bodybuilder on stage?
NEVER!!! Until next time, spread the word and keep it real.
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WABBA was started in 1975 by legendary 5x World Champion Serge Nubret.
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