It’s everybody’s dream to burn the extra fat and have a figure many would kill for. That is why gymnasiums are always busy throughout the week with clients trying to shape up. The main objective of their visitation to the gym is to burn fat while at the same time maintaining the lean muscle tissue.

Exercise has proved to be the best way to burn fat and the working class who live luxuriant lives have the gym as the only place to go for exercise since they don’t walk or cycle to work: they drive or are driven to work. However, the ability of the body to burn either fat or carbohydrates for energy depends on the intensity and duration of the activity. Under normal circumstances, the body would utilize about 60% carbohydrates and 40% fat for energy.

When one starts jogging on the mill, the body needs a quick energy source and hence carbohydrates are preferred to fat as a source of energy. However, as the jogging duration increases to about 15 – 30 minutes, the need to spare carbohydrates – which are in limited supply in the body – arises. The body then resorts to expending fat for energy.

The relationship between caloric expenditure and intake is vital in determining whether one is likely to lose or gain weight. Therefore, burning fat at the gym does not necessarily lead to weight lose unless there is a net negative energy balance. The total energy utilized in a day must be more than the total energy ingested. Irrespective of the negative energy balance, micro-nutrients ingested must be able to meet the body’s micro-nutrient requirements. Even if the body utilizes carbohydrates for energy beyond the carbohydrates threshold point, the body cells will cleave fats to restore the carbohydrates threshold amount where there is no external source of carbohydrates.

Strength training is also essential in maintaining muscle tissue and increasing the body’s resting metabolism. This has an overall positive effect on the body’s ability to burn fat. The major muscles that need focus in strength training are the upper and lower limb muscles.

Apart from going to the gym, dietary caloric intake also affects the extent and speed of weight loss. It’s considered safe when an individual on a weight reduction program loses 1 -2 pounds per week. This is equivalent to burning 500kcals of energy daily. Therefore, the individual can purpose to reduce their caloric intake by 250kcals per day and expend 250kcals in exercises every day.

Early morning exercise is preferred over evening exercise. In the morning, the body will have no choice but to burn fat in order to provide the energy needed for the exercise. 65 -75% of energy will therefore be derived from fat combustion. The only disadvantage of morning exercise is that it cannot last as long as evening exercise. Long morning exercises may have a negative effect on the objective of utilizing as much fat as possible. The body will stop using fats and start using proteins for energy production. This will have a counter effect on the health of the individual.




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