Article: Debunking the Myth of the fat burning zone


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	Article: Debunking the Myth of the fat burning zone - by Brad Kearns

	Debunking the Myth Of the Fat Burning Zone Many exercisers are under the mistaken impression that fat is only burned at specific exercise intensities and hence weight loss will only occur if you always exercise at these moderate effort levels. Nothing could be further from the truth! Losing body fat and keeping it off permanently requires a carefully planned exercise program that features aerobic AND anaerobic workouts, as well as careful attention to diet and performance nutrition. Fat is used for fuel during exercise at a variety of intensity levels. At rest and at moderate heart rates, your body's preferred fuel choice is fat. As exercise intensity increases, you burn progressively more glucose. At anaerobic threshold heart rates, you burn almost entirely glucose and very little fat. How AEROBIC Workouts Promote Fat Loss To achieve permanent weight management, you must TRAIN your body to prefer fat for fuel 24 hours a day. This is accomplished by building an aerobic base (STEP 2 in the 3 Steps Program - a sustained period of low intensity, comfortably paced exercise). Your body is like a computer: when you train it to burn fat during low intensity aerobic workouts, it learns to do this around the clock. You must also fuel your body with healthy, nutritious foods at the right times to prevent metabolism problems that result from exercise-induced caloric depletion. The main mistake people make is restricting calories at crucial times: before, during and after workouts. (This is where the use of supplements is very effective). Restricting calories and training will NOT result in permanent fat loss - it will result in energy level fluctuations, poor recovery and increased stress response to workouts. When you eat healthy, supplement properly (These are discussed in STEP 1 of the 3 Steps Program) and build a strong aerobic base, you are ready to enjoy the fitness and weight loss benefits that anaerobic workouts provide. How ANAEROBIC Workouts Promote Fat Loss Even though you are not burning much fat during a high intensity workout, these workouts are still crucial to the success of your weight loss exercise goals (Anaerobic workouts are STEP 3 in the 3 Steps Program). The intensity of anaerobic exercise stimulates an increased demand for calories and an elevated body temperature. These factors generate an increase in your metabolic rate (the rate at which you burn calories) that lasts for several hours after your workout. Since your preferred fuel choice at rest is fat, you will burn more fat around the clock because of your glucose-burning workout! However wonderful this sounds, many exercisers take shortcuts that sabotage the weight loss benefits of high intensity workouts. The round-the-clock increase in metabolism caused by an effective training program is the only true way to lose weight. Consider that during a vigorous hour of exercise, you burn between 500-800 calories. A tall glass of orange juice and a bran muffin get you nearly back to even. Many exercisers skip the aerobic base training and go right for the high intensity workouts. When you ignore base training OR engage in too many anaerobic workouts, your body learns to prefer sugar for fuel (like a computer, remember?) 24-hours a day. Excessive anaerobic training compromises your fat burning system and causes you to crave sugar, especially at night. Fat stays on your body and your brain tells you to consume sugar all day! If this sounds familiar, you need to back up and focus on the first two steps of the 3 Steps program (Diet and Aerobic Base Building). Only then will the dramatic benefits of high-intensity training be enjoyed. The 3 Steps program works for ANYONE at ANY fitness level. When you are ready to make the commitment, please email me or register using our secure on-line Order Form at http://www.3steps.net

	Brad Kearns is the author of 3 Steps To Permanent Weight Management, a 4-month program of diet and exercise techniques that help people achieve fitness and weight loss in a healthy, natural way. For more information, please visit http://www.3steps.net. He offers a one-on-one support via the internet during your participation in this course.