The idea of burning body fat as fuel has a certain ring to it that just makes you feel like the hard work you’re putting in is really helping you rid what most women don’t want on their bodies— fat. The solution: use what we’ve learned through scientific research and “in the trenches” experience, to teach our bodies how to use stored body fat as efficiently as possible. If you have a basic understanding of exercise, you may already be familiar with both ways the body converts nutrients to energy: anaerobic metabolism and aerobic metabolism. Aerobic metabolism, on the other hand, is used during long-duration exercise like a grueling 45-minute cardio session on the stepmill, or completing a 10k marathon. Because our bodies will use carbs as fuel for moderate- to high-intensity training, stored fat is only used for a short period of time.
A study conducted at the University of Birmingham’s School of Sport and Exercise Sciences, compared high and low glycogen training in 14 well-trained cyclists.
With fat loss as our main goal, the idea is to come up with a plan that gets us from point A (fat ass) to point B (fat loss) the quickest and most efficient way possible. Weight training does boost fat loss; however, to really lose your excess baggage, cardio is essential. The workout: Keep a slow, steady pace at first, and you may find 10 minutes is plenty as an introduction before moving on to your old faithful cardio machine for another 20-30 minutes.
Finding the right balance of carbs in your diet, as well as incorporating the right training and cardio protocol into your routine, will ultimately turn you into a fat-burning machine. If we could find a way to predominantly use our fat stores as fuel, the world would be a much happier place. ATP-CP, oftentimes referred to as the phosphate system, does not require any oxygen and is used during short bursts of exercise like the 100-meter sprint. This pathway is used for short bursts of exercise that last for no longer than around 10 seconds or so, without the need for oxygen.
This exercise is known for generating that brutal burn (lactate threshold) you feel in your quads by the 8th or 9th rep of the set.


This mode of energy metabolism uses oxygen to convert nutrients from carbs, proteins and fats into ATP. When we eat fats, they are most definitely stored in adipose tissue (fat), but that is to make them accessible for use in the protection of vital organs, the transport of fat-soluble vitamins, fuel for the cell and contracting muscle tissue, transportation of cholesterol out of the body, fuel for low-intensity exercise, as well as many other important functions in the body.
Stored fat is excellent for use during low-intensity, long-duration workouts like running a marathon, but as soon as exercise intensity is increased, carbs are pulled in as fuel. Alternately, TG levels were higher in those who trained with low glycogen levels, allowing more fat to be oxidized during training for use as fuel— this occurred despite the type of training (HIIT or low-intensity).
For best results, incorporate both high-intensity (HIIT) and low-intensity long-duration cardio into your weekly routine and stay consistent. This beauty works even more muscles than those other machines, since the action is a mix of a leg press and a row, requiring basically every muscle in your body.
During exercise, carbohydrates are the predominant fuel source; fats are used secondarily, and finally, proteins.
Aerobic metabolism takes place in the presence of oxygen, and is associated with lower-intensity exercise— think of a marathon runner, as well as the daily work of the cell.
Once lactic acid builds up in the muscle and muscle pain and fatigue set in, you’re no longer able to perform the exercise at that intensity— that particular moment is known as the lactate threshold.
Carbohydrates have been believed to play an important role in exercise performance especially during moderate to very high-intensity exercise. The kicker is that you don’t need a large store of body fat for these important functions to take place. That means that no matter which type of training you engage in— on a low-carb diet or with low glycogen levels— you’re tapping into your fat stores more.
And for those early birds, a cup of black coffee is a great fat-loss and energy booster, which may be all you need to get you through your fat-burning sweat session before the sun rises. The trouble with this (aside from when someone else is using your machine—ugh!), is that your body is quick to adapt to repetitive motion, so you end up netting a far less efficient workout than you thought.


Obviously, ATP is neither food nor fat, but merely the outcome of the metabolism of proteins, carbohydrates and fats— it’s the end result of energy metabolism.
Once ATP is used up, CP (creatine phosphate) stores are then used to fuel the rest of the exercise (the final 6-8 seconds of work). If burning fat and using it as fuel is what we want, then dipping into those fat stores as often as possible is what we need to do. This is because your body is now tapping into your fat stores for energy, which in the case of this article is not a bad thing.
Post-workout cardio sessions are great because you’ve used your glycogen stores to power through your weight training workout and can now tap into your fat stores to get you through your cardio workout. Once you get started on a consistent cardio program while keeping your carbs low, your body will learn to use fat as its predominant fuel source and you’ll become a fat-burning machine in no time! You're awkward, uncomfortable and things just don't work right.Once you do get it, though, it's the best one to use. But whether the ATP is being derived from your fat stores or glycogen (carbohydrate) stores is debatable. Any excess carbs in your diet, however, will be converted into fat and stored on your hips and butt. You work your muscles as well as get great cardio, so it's the best machine for some serious fat torching.
It's the Sisyphus of all exercise machines, but it can be a great workout as well.Ideally, you should go slow, with an a increased the resistance--you'll spend more time in the fat-burning zone.



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