How you burn fat to lose weight matters?
I have a good friend who is a personal trainer and he often waxes enthusiastically about the best way to burn off fat fastest by reaching the so-called 'fat burning zone' in order to achieve optimal results. He has spent the last decade training clients in the fat burning zone, generally defined as about 60% of maximum heart rate (MHR), because it is the ideal intensity for burning more fat into energy, and results in more substantial and longer term weight loss (as compared with the same exercise at higher or lower heart rates.) This is conventional wisdom amongst his colleagues.
If you are one of those who believes that reaching the fat burning zone will optimize your fat-loss efforts, I am sorry to say research concludes you are misguided. In order to get to the truth, here's what we need to understand:
The body converts stored carbohydrates and fat for energy. The rule of thumb is that the more energy you utilize at any time, the more of it comes from carbs (think quicker energy.) When you are inactive, your body obtains more energy from stored fat (as much as three quarters or more.) There is a gradient along which the amount of fat or carbs used will vary by heart rate/activity. For an average jog, the mix will be around 50/50. So aiming for 60% of MHR should equate to better fat loss. And that's what my friend likes to harp on. It can be hard to argue because it is, in some respects, true that at some heart rates, more fat can be burned. The problem is that the biology doesn't operate like this.
There is in reality, no fat-melting zone.
Research has consistently shown us that when it comes to losing weight, it is always and only about one equation: calories in versus calories out. Studies done on the relationship of heart rate to fat loss also shows very little correlation. The idea that the rate of intensity can have an ideal region in order to burn more fat is a myth to sell exercise equipment. When I hear my friend saying to his clients that a brisk walk for an hour can be as good as a vigorous run for an hour, I have to interject now. That is simply not true.
The key determinant for weight loss is not the amount of fat you are burning! It's not the zone that matters, it's just how many calories you are using up. Higher intensity means more calories burned, and it doesn't matter where the calories come from at the end of the day.
So then what is the ideal zone for weight loss?
Once again, the fundamental equation for weight control is calories taken in - calories used. We have a whole post on this weight loss subject, so I will not revisit it, but this means basic mathematics is all we need to answer this question -- the zone is immaterial.
An average paced walk burns about 100 calories an hour, with about 75% from fat. Compare this to a brisk jog at around 250 calories an hour, with 50% from stored fat. The jog will result in both more calories and fat utilized. This simple math should be the cornerstone of your routine. Concentrating on maintaining a certain heart rate is pointless. Especially in today's world where we only have a certain period of available time for exercise. Burning the most calories is more important than how much more fat is specifically converted to energy.
Furthermore, research bears out that the best path to success comes from varying the intensity of workouts. From the perspective of your body breaking down from an extreme activity and then rebuilding itself in the wake (think bodybuilding), you can see that intensity can be an important factor. Another advantage is the 'after-burn effect', in which your heart remains elevated for some time after activity cessation during the repair process. This is why varying workouts can be useful -- you give your body time to recover. Moreover, varying exercise duration can be equally useful as variety helps keep things interesting and exciting. The bottom line is how well you maintain a consistent routine.
So next time someone starts talking about the right zone, remember there is no ideal fat-burning heart rate that must be maintained to really lose most fat. The smart approach is to take the calorie equation and break it down into two parts:-
First, proactively monitor your caloric intake so you minimize the amount of work required to maintain healthy weight balance. Consider all the calorie burning tools as part of the process of dieting. We have a helpful post on NEAT which will really help improve your weight loss regimen.
Second, maximize your caloric usage when you exercise by getting your exercise intensity levels up regularly. Utilize a thermogenic enhancer like APPETITE AWAY to help maximize both caloric and fat usage. Get the most out of your allotted workout time. Then ease off for a day or two to allow recovery. Don't worry about the speed, you will find your own comfort zone that is optimal for your workout success based on your unique circumstances. Just remember to prioritize intensity, followed by recovery, but make sure you are having fun.
So what's the score at the end of the weight loss game?
The more calories utilized, the better your workout results will be, and your body will be. It's all about the calories. Get your body using them whenever you can.
And forget the fat-burning zone!
The opinions expressed in this article are of the author. Content and other information presented on the site are not a substitute for professional advice, counseling, diagnosis, or treatment. Never delay or disregard professional medical or mental health advice from your physician or other qualified health provider because of something you have read here.
