Wednesday, June 8, 2016

The Fat-Burning Zone: Fact or Fiction

Determining what fuel the body is using for energy when we are exercising can be quite confusing.  A metabolic analyzer must be used to determine the respiratory quotient (RQ).  This RQ can determine what fuel is primarily being used for energy.  A respiratory quotient is a ratio used to measure metabolism.  RQ measures the ratio of the volume of carbon dioxide produced by an organism to the volume of oxygen consumed.2 RQ=Vc/Vo.  This quotient is helpful in figuring out what energy is being expended. The volumes of carbon dioxide and oxygen produced depends on the fuel source being metabolized.2
A RQ of 1.0 indicates that carbohydrates are supplying 100% of the fuel, whereas an RQ of 0.7 indicates that fat is supplying 100% of the fuel for metabolism.1 Any number in between the ranges of 1.0-0.7 would be a combination of both fats and carbohydrates being metabolized.  With a healthy diet, protein is excluded because of its minimal contribution to energy production.1
The fat-burning zone is a thought that people burn more fat at a lower-intensity exercise, because such easy work does not require getting energy from carbohydrates. Now that we know what a RQ is, we can put the numbers to the test.  If a person were to do a low-intensity fat-burning exercise such as 20 minutes of walking at 3.0 mph it would give them a RQ of 0.8.  An RQ of 0.8 would be equal to 67% energy from fat and 33% energy from carbohydrates.  At this pace, an individual expends 4.8 calories per minute. Then 3.2 calories would be from fat and 1.6 would be from carbohydrates.  So, for 20 minutes of exercise an individual would expend 64 calories from fat and 32 calories from carbohydrates for a total of 96 calories. Now, if the same individual were to double their intensity to 6 mph for the same 20 minutes it would require more carbohydrates as a fuel source with an RQ of 0.86.  An RQ of 0.86 results in 54% energy from carbohydrates and 46% from fats.  However, at 6 mph the individual would burn 9.75 calories instead of 4.8 calories and 5.2 calories from carbohydrates and 4.48 calories from fat.  This would equal a total of 104 calories from carbohydrates and 90 calories from fat.  So, increasing the intensity of this workout raised the fat expenditure nearly 50%.1
So, there is no magical fat-burning zone in lower-intensity exercise, you can actually burn more fat with higher intensity workouts in the same amount of time.

Resources:
1Clark, M., Lucett, S., & Corn, R. J. (2008). NASM essentials of personal fitness training. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins.

2 EFFICIENCY OF ATP PRODUCTION. (n.d.). Retrieved May 29, 2016, from http://www.tiem.utk.edu/~gross/bioed/webmodules/respiratoryquotient.html

1. While the mainstream fitness media still insists that aerobic
exercise is a great way to lose weight, Turbulence Training users
know that interval training is the better way to burn body fat.

Still not convinced?

Study of Obesity, subjects aged 40 to 75 were instructed to do 60
minutes of aerobic exercise per day for 6 days per week for an
entire year.

Given the amount of exercise, you'd expect weight losses of 20, 30
pounds, or more, right?

Well, the surprise findings showed the average fat loss for female
subjects was only 4 pounds for the entire year, while men lost 6.6
pounds of fat over the year. That's over 300 hours of aerobic
exercise just to lose a measly 6 pounds of blubber. Not time well
spent, in my opinion.

So what's the better way? Stick with Turbulence Training, using
interval training and strength training to get better bodysculpting
results. With intervals, you'll achieve more fat burning results in
less workout time.

The next time you are out exercising, perform a session of interval
training. If you are walking or running outside, find an incline
that can challenge you for 60 seconds, then walk down for 60-120
seconds, and repeat up to 6 times.

If you walk or run on a treadmill, adjust the incline or speed to
normal pace for 60-120 seconds, and repeat up to 6 times.

You can also use a rowing machine, bicycle or stationary bike, or
even an elliptical machine to do intervals.

But whatever you do, stay away from boring, ineffective cardio
exercise workouts and stick with Turbulence Training for your fat
burning program.

===> Fast fat loss workouts... <=====

Save time, burn fat,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

"I'm 25 and was seriously overweight at the start of this year. I've
been doing the TT for Fat Loss Workouts and after 5 months of
training. I've lost nearly 28lbs. I want to take this opportunity
to thank Craig for making your knowledge so accessible and your
articles and blogs that not only make us think about our
lifestyles, but encourage us to change them for better health."
Kevin Thow, Sydney, Australia

Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Cardio is a Waste of Time for Fat Loss <=====

"Turbulence Training makes so much sense and I really enjoy the
different workouts so never get bored. From an aussie that was
looking for something other than just another weight workout
with the same old moves this has been a real eye opener for me and
I have been telling my friends just how great the TT method is."
Kelli Tomkins, Australia