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Biggest fat burning secrets – weight loss tips
Wouldn’t it be great if all the fat-burning secrets you see in magazine ads and TV infomercials actually worked? If sauna suits, cellulite-shrinking creams, herbal wraps, and pills designed to “boost metabolism and melt fat away” did what they claim to, obesity would be a thing of the past.
But they don’t work. And neither do any of those exercise gadgets that promise to reduce the fat in your fill-in-the-blank problem area (i.e. belly, hips or thighs). That’s just not how your body operates. You probably know by now that the only healthy way to lose fat (and keep it from finding you again) is to spend more energy on physical activity than you take in from food. That takes a combination of moderate calorie restriction and increased physical activity–a healthy lifestyle, not a crash weight loss program or other magic gimmick.
But what about some of the less outrageous claims and advice about fat burning that are floating around? Can you burn more fat by exercising early in the morning, or on an empty stomach? Does building up a lot of muscle really make you burn a lot more calories even when you’re sitting still, making strength training more important than cardio? Will you lose more fat if you exercise at a lower intensity for a longer time?
We’ll take a look at each of these claims, and see how they stack up against the evidence that is currently available. Then we’ll put all this information together into an effective fat-burning strategy that will really work for you.
Exercising Early in the Morning
Fat-burning claim: Exercising first thing in the morning will force your body to use fat as fuel. Proponents of this claim say that while you’re sleeping overnight, your body is in a state of fasting that uses up most of the carbohydrates (stored as glycogen) that you ate during the day. Therefore, working out in the morning burns fat because fat is the only fuel available.
Fat-burning fact: Not true! Your body stores glycogen in two places: in your liver and muscle cells. When you sleep, your body turns to glycogen in the liver to keep your brain, nervous system, and other essential operations going while you’re not eating. Therefore, the stored carbohydrates in your liver will become depleted overnight. But remember how your muscles also store carbohydrates in the form of glycogen? This muscle glycogen can only be used by those muscle cells. So, unless you run a 10K race in your sleep, your overnight “fast” will not noticeably affect on your muscle glycogen. This is a good thing, because you’d never make it through the first few minutes of your morning exercise routine if you didn’t have any muscle glycogen.
Fat-burning tip: Exercise will burn fat stores at any time of day or night. There are several good reasons to exercise early in the morning, if you can manage it. You’ll get it done before other things have a chance to get in the way of your workout. And for many people, an a.m. fitness routine offers a psychological boost that can make the rest of the day much easier.
Exercising on an Empty Stomach
Fat-burning claim: Exercising on an empty stomach will burn fat as fuel. Perpetrators of this theory refer to the body’s insulin response, which goes like this:
When you eat a meal or snack, your body releases insulin into your blood stream.
Insulin’s role is to help carbohydrates (glucose) move from your blood stream into your cells, where it is used to make energy.
In the process, insulin partially inhibits the release of fat from fat cells, so that it can carry more glucose to your cells.
According to this theory, when you exercise before eating, the insulin response won’t happen; then the body’s ability to burn fat as fuel won’t be inhibited; and you’ll end up burning more fat during your exercise.
Fat-burning fact: It’s true that insulin inhibits release of fat from fat cells, but not true that exercising on an empty stomach makes you burn more fat overall. Anytime you are burning more fat during a workout, you are almost always burning fewer total calories, which basically defeats the purpose if your goals are weight loss and improved fitness. What really determines whether your body will turn to stored fat or
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