How To 'trick' The Body Into Burning Fat

[old] R S T · Post by **[old] R S T** » June 13th, 2004, 6:58 pm

Apologies for the following cut and paste from a respected newspaper (website requires registration and hence I could not simply post a URL). This article suggests that the method of warm up activity can determine how much fat is "burned" during the main exercise session. Any thoughts on this, and how best to use the erg to achieve higher fat loss? Cheers RichardT <paste below from Scotland on Sunday article> How to 'trick' the body into burning fat CLAIRE GARDNER cgardner@scotlandonsunday.com THOUSANDS of Scots suffer regular agony in their battle against that great enemy of the modern age: fat. In the pursuit of physical perfection, gyms the length and breadth of the country are packed with sweaty, aching bodies. But Scottish scientists have made a discovery that will bring joy to the fast-beating hearts of the gym generation and could revolutionise the way we exercise. Researchers have found a simple way of ‘tricking’ the body into burning stored body fat, rather than muscle energy, as soon as vigorous exercise begins. Starting your fitness programme with as little as 10 minutes of ‘low-impact’ exercise results in the release of a hormone which makes the body use up fat as soon as the serious workout begins. The discovery by Glasgow University’s Centre for Exercise Science and Medicine means it may be possible to lose twice as much fat through exercise without the need for strict dieting. Burning off fat rather than energy stored in muscles also means you are less likely to feel famished after an exercise session and order that self-defeating portion of fries at the health club restaurant. Dr Niall McFarlane, a lecturer in Integrated Muscle Physiology, said: "Traditionally people go to the gym, do a light warm-up such as stretching, and then perhaps start doing weights and then higher impact exercises such as running. "Doing it this way their bodies are getting the necessary energy from carbohydrate stores. "However, we have found that carrying out 10 minutes of low impact exercises such as press-ups, bench-presses or squat thrusts means that when they start running, their body will use fat supplies as an energy to fuel the body rather than carbohydrates." McFarlane said the light work-out stimulated muscles to release hormones called Insulin-like Growth Factor and Growth Hormone. These hormones sent signals to muscles to use body fat for energy rather than their own store of glycogen ‘sugar’. "The benefits of this discovery are far-reaching," McFarlane added. "For example, people generally go the gym to lose weight and get fit. Combined with gym-going is often faddy, yo-yo, low-fat diets to reduce body fat. "What this means is that there is no need to follow any sort of diet or reduce the amount of fat they take into their body, because this way fat is burnt off." McFarlane explained that for the average gym-goer, it could take up to two hours of exercise before their bodies started using fat as an energy source rather than carbohydrate. He estimates that it would take an average person nearly three hours of exercise to burn up just one gram of fat. Ten minutes of light exercise before the main workout could reduce that to 45 minutes. Burning body fat rather than glycogen can also reduce muscle-ache and post-gym hunger pangs. The team discovered the simple formula while helping to train champion featherweight boxer Scott Harrison for a bout next month. The technique has helped him keep fit while staying below the all-important weight limit, but McFarlane says anyone could benefit, provided they asked their gym instructor to draw up a suitable exercise programme. There are other benefits, he added. "By reducing by too much the amount of muscle glycogen in your body, the muscles can get fatigued and stiff. By burning fat you lose more appropriate weight, and more of it." John Beattie, the former Scottish rugby international who chaired the activity taskforce that looked at the state of the nation’s health, said he welcomed the findings but stressed his priority was to get the majority of Scots taking any sort of exercise, even walking. "It’s a great idea and it’s fantastic for people who go to gyms to lose weight. However, for the nation as a whole we need to take one step at a time and get people out walking first. "When we have done that then we can start them on these types of programmes." Personal trainer Ross Paterson, who runs Phoenix Personal Training & Sports Therapy based in Livingston, West Lothian, said it was an exciting new idea. "I can honestly say I’ve never heard of this before and would be very keen to know more about it," he said. The Fitness Industry Association were keen to hear more about the study. "It definitely sounds like the sort of study that would be of interest to our members," said a spokeswoman. Dr Cathy Higginson, research specialist in Nutrition at NHS Health Scotland, also expressed interest in the study, but added that while they were advising people to take 30 minutes of moderate intensity exercise "most days a week" they wanted to send out the message that people did not have to go to gyms to get fit. "Our message is very much one of the importance of physical activity rather than exercise. The idea is that you can incorporate this into your daily life - such as walking to work."

[old] John Rupp · Post by **[old] John Rupp** » June 13th, 2004, 7:44 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>"What this means is that there is no need to follow any sort of diet or reduce the amount of fat they take into their body, because this way fat is burnt off."  </td></tr></table> If people want to eat a lot of fat, they don't really need a reason for doing it. But for those who care for their health, it's of vital importance to avoid any kind of excessive fat intake. As to exercise, the higher the intensity the more fat is burned. However, once glycogen stores are depleted then effective exercise ceases. So it's a good thing to build gradually into any kind of session and exercise program.

[old] GeorgeD · Post by **[old] GeorgeD** » June 13th, 2004, 7:45 pm

Any effort session should always include a gentle warm up that becomes progressivley more intense. For anything from 10k down I will warm up at least 2k or more and even for my 60min session at the weekend where i want to start in the low 1:50's I warmed up and down for a K.

[old] Cran · Post by **[old] Cran** » June 14th, 2004, 4:51 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>"What this means is that there is no need to follow any sort of diet or reduce the amount of fat they take into their body, because this way fat is burnt off." </td></tr></table> Hmmm... that's just total bollox... I guess gym's will be selling deep fried mars bars next then...

[old] PaulH · Post by **[old] PaulH** » June 14th, 2004, 9:56 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (R S T @ Jun 13 2004, 05:58 PM)</td></tr><tr><td class='quote'> "What this means is that there is no need to follow any sort of diet or reduce the amount of fat they take into their body, because this way fat is burnt off."  </td></tr></table> It's a shame the person interviewed felt the need to say that line. I have no idea if the effect they're reporting has any basis or not (though their method certainly isn't a bad idea anyway), but saying something like that really devalues their report. Cheers, Paul

[old] eurofoot13 · Post by **[old] eurofoot13** » June 16th, 2004, 10:14 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (John Rupp @ Jun 13 2004, 06:44 PM)</td></tr><tr><td class='quote'> However, once glycogen stores are depleted then effective exercise ceases.  </td></tr></table> John, that is not true. In high-performing athletes doing endurance exercise (100K, marathon, etc.) it has been proven that FAT oxidation is the key to their sucess. glycogen reserves are finite, and will be expended within I believe it is 90min of exercise. Fat reserves however, are almost unlimited. just think - you have 7% body fat on a 180lb individual that's around 11-12 lbs of pure muscle fuel. In fact, fat oxidation is why endurance athletes are able to keep up the pace they do for such a long time. Secondly, burning fat earlier rather than later is a goal for these athletes as well. because if they can train their bodies to oxidize fats earlier that leaves them with a greater glycogen reserve for sprinting, responding to attacks from the field, etc.

[old] Ash · Post by **[old] Ash** » June 17th, 2004, 9:19 am

"He estimates that it would take an average person nearly three hours of exercise to burn up just one gram of fat" I have never heard such a load of bull, if I only burned 2 grams of fat during my 100k (6 hours) then I got 70 - 80 kcals of energy from fat, the other 5800 calories must have come from stored muscle glycogen, this equates to 2lbs, about twice the amount most people have in their entire body.

[old] Ericr · Post by **[old] Ericr** » June 17th, 2004, 12:36 pm

Nothing stimulates the release of growth hormone and IGF more than high intensity (75-90% Vo2max) excersise. Unfortunately it also decreases insulin and increases cortisol levels. And GH and IGF secretion will drop when insulin levels are low. To have a positive effect of the higher IGF and GH levels it is best to keep a high intensity session shorter than 20 minutes. Low intensity does almost not have an impact on your GH and IGF levels, show me one scientific research paper that proves otherwise. The benefit of short high intensity sessions are besides the higher GH and IGF levels that you will keep on burning calories (most of it fat) after your excersise. This is known as EPOC (excess postexercise oxygen consumption). The direct impact of excersise on your metabolism is more important than the calories burned during a session.

[old] Cran · Post by **[old] Cran** » June 17th, 2004, 1:03 pm

So just do 2-3 hours of endurance and 20 mins of high intensity every day and you'll be fine

[old] tditmar · Post by **[old] tditmar** » June 17th, 2004, 2:43 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (R S T @ Jun 13 2004, 05:58 PM)</td></tr><tr><td class='quote'> <paste below from Scotland on Sunday article> "However, we have found that carrying out 10 minutes of low impact exercises such as press-ups, bench-presses or squat thrusts means that when they start running, their body will use fat supplies as an energy to fuel the body rather than carbohydrates."  </td></tr></table> He says low impact, does he mean low intensity? He mentions a couple of exercises with weightlifting involved, can't that become high intensity within 10 minutes. I am trying to figure out what the article is suggesting you do for the 10 minutes, and them what is the exercise that follows...high impact? I can only think of running. What else is high impact?

[old] eurofoot13 · Post by **[old] eurofoot13** » June 18th, 2004, 8:42 am

low impact means low stress. High impact means a full workut where you are stressing the body.

Concept2 Forum

How To 'trick' The Body Into Burning Fat

Health and Fitness

Health and Fitness

Health and Fitness

Health and Fitness

Health and Fitness

Health and Fitness

Health and Fitness

Health and Fitness

Health and Fitness

Health and Fitness

Health and Fitness