Exercise and fat burning go hand in hand. The next components are muscle building, endurance, and nutritional support. Fitness is a full body sport with all aspects necessary to build health and prevent injury.
Aerobics is the most efficient exercise at burning fat. Low intensity aerobics at 50% of capacity is just as efficient as higher intensity aerobics at 70% of capacity. Aerobic capacity is determined by heart rate. Maximal heart rate is calculated by 208 minus your age.
Resistance training burns glucose while aerobics like fatty acids as fuel. To engage in resistance training, the muscles burn their glycogen stores and then begin feeding on themselves for more glycogen energy. Resistance training can use fatty acids for recovery in the rest stage.
Starting at the Beginning
Beginner exercisers need to educate the muscles to use glucose for fuel. At the beginning, because beginners have not been using their muscles, the muscles have little stored glycogen and become exhausted quickly. Muscles are trained to absorb glucose by training and then having a carbohydrate and protein supplement immediately followed by a carbohydrate and protein meal.
If the exercise is not intense, it is not necessary to consume a lot of food. The best beginner exercise is an hour of full body resistance training at 20 to 25 reps per exercise or circuits of 10 exercises. Using weights at 50% to 60% of one rep maximum capacity, the muscles do not get exhausted and could be trained 5 days a week. There is a formula for one rep maximum but at the beginning it is just estimating so as not to get injured.
More Intensity, More Fuel
Experienced exercisers desire more intensity in aerobics and resistance training. The body will call upon more glucose for fuel. In more intense aerobics the body will use glucose, fatty acids, and burn muscle. It is important for intense aerobic exercisers to engage in resistance training to preserve muscle mass.
The advantage of building muscle for all exercisers is it raises metabolism and therefore calorie burning. The last thing exercisers want to do is starve themselves at the same time. Even negative calorie diets have to use caution to deliver the necessary carbohydrates and protein for muscle preservation, building, and recovery.
How Many Calories a Day?
The adequate amount of calories a day to preserve weight while building muscle is calculated in the RMR or minimum daily calories by body size, age, and exercise activity.
The formula is RMR = (10 x weight in grams) + (6 x height in centimeters) – (5 x age) + 5 for men and -161 for women. Pounds are converted to grams by dividing by 2.2. Inches are converted to centimeters by multiplying by 2.54.
A moderately active 180 pound male at 6′ tall and 40 years of age would calculate is daily minimum calories as follows”
180 divided by 2.2 = 81.8 grams
72 inches x 2.54 = 182.8 centimeters
RMR = (10 x 81.8) + (6 x 182.8) + (5 x 40) + 5
818 + 1096 – 200 + 5 = 1719 calories a day.
Multiply by activity level. Sedentary is 1.3 and extreme athlete is 1.9
Moderately active would multiply calories by 1. 5 to equal 2575 calories day to maintain weight. Moderately active is exercising 3 to 5 days a week.
The calories should be healthy with lots of vegetables and fruit, protein, grains, beans, and nuts. Sugars, saturated fats, and alcohol should be minimized.
Nutrition Timing More Important with Exercise Intensity
Exercise intensity can be measure by effort to total capability and by length. 70% of capability for aerobics and resistance training is intense. More than an hour of exercise is intense. At an hour and a half plus, the exerciser needs to consider consuming nutrients during exercise.
Nutrition timing is very important. Carbohydrates and protein should be ingested 2 to 3 hours before exercise and immediately after. The more intense the exercise, the larger the amounts of food should be consumed. Consuming more than is burned results in overwhelming your insulin and carrying the glucose to fat tissues before depositing with the muscles.
Figure an hour of moderate exercise burns about 500 calories. The body stores about 600 calories of glucose. Consumption should rarely exceed 600 calories of carbohydrates at one time.
Remember to drink lots of water. Digestion, muscle burning, and recovery need lots of fluid. A half ounce of water per pound of body weight is an ideal amount of hydration for exercisers and those trying to lose fat.
For Personal Training see the Home Page
For Packages to commit to training and save money