Understanding the Fat Burning Process
Many people go to the gym and aim to burn fat. However, our body needs a certain amount of time to achieve this goal. The body's fat burning process is quite complex, with the intensity of the exercise, its duration, and the current energy status. Energy useis the cornerstone of how the body works.
The Body's Energy Usage Mechanism
“The body’s main energy reserve is glycogen, which is stored in the muscles and liver,” says Paolu Correia, Physiology Professor at the University of Sao Paulo in Brazil. Glycogen plays a critical role in activities that require rapid energy, such as running 100 meters or lifting heavy objects. The carbohydrates we consume provide the source of this glycogen. Healthy foods like fruits, vegetables, and whole grains are more beneficial than unhealthy options.
Oil Storage and Usage Process
Body fat acts as an energy reserve when we consume more calories than we burn. But converting fat into usable energy is a longer process than carbohydrates. Ed Merritt, a professor of kinesiology at Southwestern University in Texas, explains this with the analogy of a candle and a block of wood: “A candle is like fat in the body. It burns slowly but steadily. A block of wood burns away more quickly.” This analogy shows how carbohydrates provide energy during high-intensity exercise.
Intensity and Fat Burning Rate
During exercise, the body’s primary fuel source is fat during low- or moderate-intensity activities. However, this creates the concept known as the “fat-burning state,” a state that can be achieved while sitting or watching television. However, this does not mean that weight is lost. Weight loss does not occur by relying solely on fat burning; the process is more complex.
The Most Effective Exercise Methods
Many people think that cardio is the most effective way to burn fat. However, it should be noted that lifting weights is equally important. Building muscle increases calorie burn at rest. So you can burn more calories even when you are not exercising. It is worth noting that muscles play an important role in our overall health and help prevent chronic diseases such as diabetes and heart disease.
Glycogen and Energy Needs
During intense exercise, glycogen depletion allows fat to become the primary energy source for activities such as moderate-intensity walking. This occurs at a level of 60% to 70% of maximum heart rate. This type of exercise, which is beneficial to heart health, increases fat burning. However, it does not mean that it is the most effective way to burn fat. It is the total calories burned that counts.
The Importance of Post-Exercise Nutrition
Exercise plays an important role in the fat burning process. However, how we eat after exercise is also very critical. Prof. Merritt says, “After exercise, your body tries to replace the fast-burning fuel (glucose).” This can cause your body to start using stored fat if you don’t eat right away. If you want to improve your performance, eating right after exercise is vital.
The Role of Carbohydrates and What to Consider
Reducing carbs can help burn fat. However, this can have negative consequences when combined with regular exercise. Eating less carbs can lead to fatigue and muscle weakness. The body can also start using muscle tissue to meet its energy needs. Additionally, glycogen recovery can affect immune function. Healthy nutrition is critical to maintaining energy balance.
As a result
While physical activity is an important factor in the fat burning process, nutrition and energy balance play just as critical a role as exercise. Fat storage in the body only occurs when excess energy is consumed. Therefore, both exercise and a balanced diet are vital for a healthy life.
